If you are doing any kind of athletic training, you are putting extra demands on your body and you need to eat differently than you normally would.
What Should I Eat If I Am Training For A Race?
If you are training for a marathon, it is essential that you are giving your body the fuel it needs. First, you need to make sure that you are getting overall good nutrition, with a balance of vitamins and minerals.
This can be hard to know for sure, so tracking your food is a good idea. There are plenty of diet and fitness apps that can help you figure this out. Simply enter each day's meals and snacks, and it will give you a report that lets you know how many calories, nutrients, fats, proteins, etc. you are consuming.
Load Up On Good Carbs
Complex carbohydrates will deliver the energy you need to train. Make sure you are loading up on quality carbs like fresh and dried fruit, brown rice and whole grains. You also need to make sure you are eating often enough. You should eat every three to four hours during training.
You Need Protein
Runners who are training for a marathon should be consuming just as much protein as a body builder. This works out to be one gram of protein for every kilogram of body weight.
What Should I Eat The Day Of A Run?
In the morning before a race, you should eat between 300 and 500 calories. You may want to experiment with these numbers. Eat some toast and fruit, or some oatmeal.
During the race, you will want to keep up your energy with some quick fuel. It doesn't have to be fancy; many runners will go for dried fruit, sugar cookies, goo or a similar food. If you go with one of these sugary snacks, make sure you don't add a sports drink as this will lead to too much sugar consumption.
It is also important to eat after a run, within 30 minutes or so. It doesn't need to be a big meal, just a snack will do, but make sure that protein is part of that snack. Your body needs it to repair and rebuild. Some ideas are yogurt, chocolate milk or a smoothie.
If you are longing for a more fit body, the kind that could train for a marathon, or at least fit back into your jeans, a personal trainer can help. Ralph Roberts has helped many people achieve their fitness goals with personalized workouts, nutritional counseling and lots of support and encouragement. You can find Ralph at the Downtown Athletic Club in Amarillo.
There are numerous ways to prepare for your workout. You choose the right gear, you make sure you’re hydrated and you stretch and warm up your muscles. But what do you do after your workout? Post-workout is just as important, and in some cases, more so.
What Should I Do After My Workout?
Here's a list of 8 post-workout must-do's that you may not have thought of:
1. Put Away Your Equipment, And Clean Up After Yourself
Do this even if you are in a hurry, and even if the person before you didn't do it. It's just good etiquette and health practice.
2. Wash Your Hands
This should be done immediately, before you touch your phone or your face or anything else. Even in a clean and well-maintained gym, you can't be too careful.
3. Keep Yourself Warm
This may make more sense if you workout outdoors during cold weather. Put on some long sleeves and long pants. Getting cold right after a workout may increase muscle soreness.
4. Replenish Electrolytes
Particularly if you are doing high-intensity workouts such as a spin class, you’ll want to replenish those electrolytes to keep up your energy and avoid things like nausea and dizziness.
5. Give Yourself A High-Five
You did it. You went to the gym, even though you have been working all day, even though you still have to cook dinner and run errands. There are a million things that can get in the way of working out and taking care of yourself, and you still managed to get it done.
6. Use A Toner Or Antibacterial Facewash
Sweat can really do a number on your complexion. Even if you don't have time to shower, spritz or swipe some toner on your skin to get rid of pore-clogging sweat and dirt.
7. Consume Some Protein
Post-workout protein in the form of a shake, a bar or a snack can help speed recovery and make your workout more productive.
8. Take An Epsom Salt Bath
If you have time, take a nice bath after your workout. Epsom salt is great for sore muscles and can help speed recovery from minor injuries.
Taking good care of yourself post-workout can help you make better progress and keep you motivated. Don't let yourself get burned out. Take care of your body by giving yourself proper fuel and a little pampering.
If you really want to jump-start your workout routine, enlist the help of a personal trainer. Ralph Roberts can give you a customized workout that fits your lifestyle and current level of fitness. You can find Ralph at the Downtown Athletic Club in Amarillo.
A huge part of fitness is proper nutrition. You can work out all you want, but if you’re not fueling your body with the right foods, your body is not going to reach its optimum performance or potential.
Weight loss isn't just about cutting calories and burning calories. Not all calories are created equal, and while some foods will certainly hinder your weight loss efforts, others will enhance them. Protein is something that we all need, and not getting enough of it can slow both muscle growth and weight loss.
How Much Protein Should I Eat?
If you are not active, then you most likely are. But if you are working out, being active and trying to build lean muscle or lose weight, then you may not be getting adequate protein. How much is enough depends on your weight, and while everyone is different, the following is a good formula to start with:
Convert your weight to kilograms, and then multiply by 0.8 grams to get your minimum protein intake amount. This, though, may not be enough if you are active. This amount is more appropriate for someone who is more sedentary.
If you are participating in activities that require endurance, such as running, swimming or cycling, you may want to shoot for 1.2 to 1.4 grams per kilogram. If you are doing strength training activities, then 1.4 to 2.0 is better.
How Can I Get Enough Protein?
Much of your protein should come from foods. Lean meats, eggs, and vegetables like spinach and broccoli are all good choices. You can use apps like My Fitness Pal to track your intake. Simply type in the foods you are eating and it will calculate for you.
If you need to get extra protein quickly, protein powders can help. Choose good quality powders. You have options, although it is widely accepted that whey protein is the best way to go. If, however, you are a vegetarian or vegan, or don't tolerate dairy well, soy or hemp protein are other options.
If you are serious about getting into the best possible shape, a personal trainer can help. One of the benefits of a trainer is a more efficient, effective workout. This means getting a custom workout tailored to your current weight, body type and level of fitness. You won't waste time with exercises that aren't effective, and you will get faster results. You will also get nutritional counseling accountability and support. Contact Ralph Roberts at the Downtown Athletic Club for more information on how personal training can help you reach your fitness goals.
Most people want to exercise, or at least know they should exercise. Some of the reasons for not doing it are lack of time and energy. So, it makes sense to maximize your routine for efficiency and effectiveness. One way to do this is to choose exercise moves that do two things at once. What does that mean? It can mean moves that work the whole body, or moves that combine more than one type of exercise together.
How Can I Get The Most From My Workout?
Exercises that do double-duty don't just work one body part. They work at least two, if not more. These types of exercises pack the most punch, and can help you get results faster. These exercises require dumbbells. They are great moves for burning calories and building strength, both of which are key for getting into great shape!
Single Arm Step Up And Press
You will need a step, box or other sturdy structure for this exercise. Start with one foot on the step in front of you, the other flat on the ground. Hold a dumbbell in your left hand, up next to your shoulder, palm facing your shoulder. Now, push up, stepping fully on to the box, while simultaneously raising your arm straight up above your shoulder. Repeat with opposite leg.
Dumbbell Straight-Leg Deadlift To Row
Holding a dumbbell in each hand, rest arms with hands hanging in front of your thighs. Have your palms facing your thighs, and then bend at the hips, lowering your torso. Keep your back at a normal, comfortable arch and pull your arms up against the sides of your torso. Repeat.
Stand tall with feet shoulder-width apart, holding two dumbbells up next to your shoulders. Lower your body into a squat position, making sure that your knees don't extend over your toes. Then, push up while pressing arms up and extending them straight up above your shoulders.
How Can I Get Better, Faster Results?
If you are looking for a workout that gets you the best possible results, a personal trainer may be the way to go. This is because a trainer will assess your current physical fitness, goals and body type to create customized workouts.
Having this personal attention will save you time. You won't waste your energy on moves or equipment or classes that aren't going to bring you results. Not only that, but your trainer can monitor your progress, making tweaks to your routine as needed, and can help push you through any plateaus.
Ralph Roberts has been training men and women to become their fittest, strongest selves for years. You can find him at the Downtown Athletic Club in Amarillo.
For women looking to achieve all-over fitness, health and comfort, being top-heavy is a common complaint. Large breasts can cause back pain, make being active uncomfortable and finding shirts that fit a hassle.
How Can I Reduce My Breast Size Without Surgery?
Aside from surgical reduction, what can be done to reduce breast size? Are there any special exercises that can help? Some women try working out to reduce their breast size and become alarmed when they find that the exercises just seem to make them bigger.
The most effective way to reduce breast size is to lose fat. Often, the breasts are one of the first places to show fat loss, so reducing your overall body fat can make a significant difference.
What Exercises Will Reduce Breast Size?
The key to reducing breast size through exercise is to keep it light and do lots of reps. If you do bench presses with heavier weights, and slower, fewer reps, you may find that you increase the size of the muscle underneath your breast, making them appear more prominent.
Pushups are a good exercise to help you tone and tighten the chest area. Combined with fat loss, strength training is the best way to reduce breast size.
Another reason exercise is the ideal way to address the problems that come with being well-endowed is that by keeping your core, chest and back strong and toned, you will be less bothered by some of the problems that come with large breasts. Strengthening these areas will reduce back pain and improve posture.
If you are struggling with fat loss or experiencing trouble with "problem areas," a personal trainer can help you get results faster. Ralph Roberts offers personal training and nutrition counseling that can help you achieve your best body. You will get a customized workout that addresses your specific body type and current level of fitness. In addition, you will get motivation, encouragement and support, which can make all the difference in your success. You can find Ralph Roberts at the Downtown Athletic Club in Amarillo.
There is a lot of misinformation about women and weightlifting. The myths include the idea that it will make you bigger and bulkier along with the notion that it is bad for your joints. Some people also believe that if you stop lifting, all that muscle turns to fat. None of that is true. Weightlifting provides a number of benefits to women over just cardio. Consider the following ways that weight training can benefit you.
1. It Can Combat the Problem of Age-Related Muscle Loss and Bone Loss: A woman’s muscles will deteriorate faster with age than a man's will, especially after menopause when her body is no longer producing estrogen. While both genders will see muscle loss with age, men usually have more to begin with, which means that the loss of some is not as problematic. Regaining that muscle is also harder for women than for men. Weight training can help you fight muscle loss and can prevent bone deterioration, as well.
2. Weightlifting Is More Effective for Fat Loss: Weightlifting is not only for those who want to bulk up. While the common perception is that weightlifting is only for gaining muscle mass, the reality is that it is one of the best ways to burn fat. In fact, when it is compared to cardio exercise, weightlifting comes out on top. Lifting weights actually helps you burn more calories than running on a treadmill, because it allows you to burn calories as you exercise as well as afterwards.
3. The More Muscle You Have, The More Calories You Burn: As you increase your lean muscle mass, your body will use its calories more effectively. Your muscle contractions are what determine how many calories you burn every day. Every muscle contraction burns calories. When you have more muscle, more muscles contract and thus more calories are burned.
4. Improved Sleep: Weightlifting can have a tremendous impact on the quality of your sleep, allowing you to fall asleep more quickly and to sleep more deeply.
5. Improved Heart Health: Lifting weights can lower your risk of heart disease and has been approved by the American Heart Association as a good form of exercise for those at risk of cardiovascular disease. It has been found that individuals who lift weights are less prone to heart disease risk factors such as excess belly fat and high triglycerides.
If you are a woman who would like to reap the benefits of lifting weights, get in touch with Ralph Roberts at the Downtown Athletic Club in Amarillo. He can formulate a weight training plan to help you lose weight and improve your health.
I've spent many years as a fitness trainer. Over the course of my career, I've had countless clients ask me the same five questions. To get you started on your journey to fitness, I thought it might be a good idea to just answer the five most common questions I've been asked. These answers will give you a general idea of what you should expect as you embark on your journey to a fit and healthy lifestyle.
1. What Can I Do To Get Better Legs?
The answer to this question largely depends on what you consider “better” legs. A regime that includes cardio, as well as exercises targeting muscles in the legs seem to have the greatest results. A fitness professional can help you find a routine to meet your specific goals.
2. What Do I Have To Do To Lose My Gut?
This is a complex question because there are a few things you need to get rid of a gut. You must lower your overall body fat. You must also stay hydrated at all times to keep water weight and bloat down. Finally, you will need to train and strengthen your core muscles. These three keys are what will melt away belly fat.
3. How Much Water Should I Drink?
Drinking water is important to your physical health. Once upon a time, experts believed there was a one-size-fits-all answer to this question. That isn't true anymore. Generally speaking, you should be drinking between .5 ounces to 1 ounce of water for every pound that you weigh. Those living in cool climates who don't exercise much should aim for the lower end of the range. Those in warmer climates who are actively training should aim for the top end of that range.
4. How Much Cardio Should I Do?
Most doctors agree that people looking to lose weight should engage in about two and a half hours of cardio each week. You can spread that across as many days as you like, as long as each session is at least 10 minutes long.
5. How Many Times Per Week Should I Train?
Training four to five days a week in the gym seems to yield the best results, as long as you have a structured routine. Every muscle group you work out should have a few days rest. So, if you work out your arms on Monday, they should rest until Friday before working them out again.
If you have any further questions, don't hesitate to contact me, Ralph Roberts. I'll be happy to help you get started on the road to a fit and fabulous lifestyle.
You want to eat healthy foods because it gives your body the nutrients it needs to function properly and it helps you lose weight (or maintain it – whatever the case may be). But have you noticed healthy foods can rack up quite the grocery bill? The best way to cut down on this expense is to eat produce that is in season right now. Here’s a list of fruits and vegetables in season in Texas during the spring and summer months.
Print the graphic out and post it on your fridge, or save it on your phone for easy reference when shopping. For more fitness and nutrition advice, subscribe to Ralph Roberts' newsletter.
If you’re a coffee lover, then the idea of eliminating or even cutting back on coffee may alarm you. In many cases, caffeine isn't a problem, but for some people, it’s a health conscience idea to limit your intake.
Why Should I Cut Back On Caffeine?
If you’ve been diagnosed with high blood pressure, caffeine has been shown to increase your risks of blood pressure-related health problems. Eliminating caffeine is a good choice if you have blood pressure problems.
If you are diabetic, or have a high risk of becoming diabetic, you should avoid caffeine as it has been shown to increase blood sugar levels.
Other reasons to either quit or reduce caffeine include sleep, anxiety and stress.
Stress: Caffeine can increase stress levels. This is particularly true in people who are sensitive to caffeine or who consume too much of it.
Sleep: Again, if you are sensitive to caffeine, it may disturb your sleep. You should avoid caffeine after 3 p.m. or even earlier. But if you find that you are having trouble getting to sleep, nixing caffeine altogether may be helpful.
Anxiety: If you suffer from anxiety, caffeine can make it worse. Simply cutting caffeine from your daily routine may go a long way to helping you feel more calm and less anxious.
How Can I Quit Caffeine?
If you are a daily caffeine drinker, you know it isn't so easy to quit. Take things easy on yourself, and follow these steps:
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