Fitness: pre-workout Snack ( everything you need to know)

Fuel your body before exercise and get the most out of your workout. Types of food and timing of meals affect energy levels during exercise. Heavy, high-fat foods can cause indigestion, sluggishness, fatigue and diarrhea during a workout. Eat too little before a workout and you might not have the energy, concentration or muscular capability to finish your routine. Eat the right foods before your workout and provide your body with the energy and resources it needs to excel during exercise.

1- Carbohydrates:

About 3 to 6 hours before a workout, eat a meal that is mostly made up of complex carbohydrates. Carbohydrates contain glucose, the body's main energy source for muscles during exercise. Easily digestible, carbohydrates help the body use fat during exercise. Complex carbohydrates provide lasting energy to the body and include whole grains, brown rice, couscous, millet, quinoa and bulgur. About 1 to 2 hours before a workout, eat a snack that is high in carbohydrates (simple or complex). Examples include fruits, whole-grain pretzels, crackers and granola. Avoid eating high-fiber carbohydrates, such as lentils and broccoli, during the preworkout snack; they can cause gas and indigestion during a workout.


2- Protein and Fat:

While protein and fat are not the body's chief suppliers of energy, they do contribute to satiation, and fat provides fuel for endurance exercise, such as running and long-distance biking. Add lean sources of protein and healthy fats to the meal (3 to 6 hours before exercise). Lean sources of protein include flank steak, salmon, chicken breasts, lean ground turkey and tuna. Healthy fats include canola oil, walnuts, almonds, olive oil and flaxseed oil. During the preworkout snack, add small portions of fat and protein to your carbohydrate snack. Small portions include low-fat cheese, yogurt, peanut butter and low-fat milk.

3- Water:

Preworkout hydration is as equally important as preworkout nutrition. Dehydration can lead to fatigue and a loss of coordination. According to the American Council on Exercise, exercise performance can decline if a person's hydration level decreases by just 2 percent during a workout. Exercisers should drink 16 to 24 oz. of water an hour before workouts and drink 8 oz. of water every 15 minutes of exercise.

4- Snack Combinations:

Low-fat combinations of carbohydrates and protein include cereal and low-fat milk, raisins and almonds, crackers and low-moisture cheese, yogurt and granola, a shake made with fruit and soy milk and apples with peanut butter.

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Insanely Motivating Fitness Trainer That Will Inspire You Build Muscle.

Today our Motivating Fitness Guy On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is " Tonycarvajal_"

Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best. 

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

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The best Weight lifting techniques to Get a sculpted physique .

Weight lifting is one of many workouts that will give you a well-toned body and powerful looking muscles. Weight lifting is a form of strength training that puts a lot of stress on the muscles, forcing them to adapt to the stress by growing larger.

By lifting weights for 20 to 30 minutes, two or three times per week, you should start witnessing muscle growth. You can sign up for a weight-lifting program if you are not sure how to start incorporating weight lifting into your muscle building routines.

In order to master weight-training, you need to consider the following factors:

1- Use the proper weights:

The proper weights should start straining your muscles after 12 to 15 lifts.

2- Learn the proper weight-lifting techniques:

 If you are new at weight lifting, you may need a fitness trainer to guide you on which technique to use for the particular muscles you want to build.

3- Eat the proper weight-lifting diet:

 As you start lifting weights, you will be expending a lot of energy. Muscles will also begin to develop, and both of these changes require that you eat a specific weight training diet in order to keep your health in tiptop form. Fitness trainers recommend that you eat foods rich in proteins.

4- Get enough rest:

You need to give your body enough time to rest. Take full-day breaks between exercising different muscles.

There are various other nitty-gritty details that you also need to consider when using weight training as part of your muscle building routine. Remember that your safety and health comes first, muscles and body tone second.

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How to Maintain a Healthy Weight and avoid Certain Health Problem.

.Health is the vital asset of men and even in women also, because without this you can’t do something in your ‘life’. A healthy person can enjoy well the blessings of GOD he gave out on earth. He can appreciate his personal, educational and professional visions without any issue.

In contrast, unhealthy men are dependent to someone. He is depressed of having life as people by health do. As a result, it is definitely very important to distinguish after yourself.
Actually, most men are run to ignore their health. But they require to ‘take into consideration’ that it is very important to care after their health, so that, they can accomplish a well life and also stay away from certain illnesses. Applying some health guidelines for men – can help you to maintain a healthy life. These are some lists of health guidelines among men that will guarantee their health and let them to have a great life.

1- Balanced Diet:

It is very important among men to consume a healthy balanced diet. You must gain foods with minerals, vitamins, carbohydrates, proteins and fats. Your diet must also involve with plenty amounts of water. Dairy products, fish, meat, vegetables and fruits must also be gained to a healthy living.

2- Exercise:

Other helpful tip to a healthy living is by having a healthy ‘exercise’, each day. Exercising has full health benefits and scores. It keeps you strong, controls your blow circulation and boosts your metabolism. Best examples of healthy exercise may include swimming, running, jogging and more.

3-Health Check-ups:

 It is really important among men to visit a physician regularly. You must take yourself checked every so often, so that your physician can monitor your medical condition, and give right treatments or tips for better living. Some people ignore this, but regular check-ups help you to keep healthy, and delayed some illnesses.
Last of all, it is also necessary to quit bad health habits like smoking and drinking in order to avoid nerves damages.

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How to Define and Sculpt your Chest Quickly.

A tight, developed chest projects an appearance of strength and confidence. Obtaining a well-defined chest requires following consistent weight training, aerobic and diet programs. These three components work in unison to build lean muscle and burn excess chest fat. Learning how to develop your pectoral muscles while burning excess fat prepares you for your perfect-chest journey. Always speak with your physician before beginning an exercise and diet program.


Check out this 4 amazing steps on How to Define and Sculpt your Chest Quickly :

•Step 1

Add a dumbbell chest press to your weight training routine. Get into the starting position by sitting on a flat bench with your dumbbells on your thighs, then slowly lean back into a reclining position. In the lying position, move your dumbbells to the side of your chest while keeping a 90-degree elbow angle. Lift the weights over your chest until you reach a full extension with your arms. Squeeze your chest muscles at the top of the movement. Slowly lower your weights until you reach the starting position and repeat until you achieve muscle fatigue.

•Step 2

Perform the incline barbell bench press to develop the upper portion of your pectoral muscles. Lie on an incline bench and position your hands using a shoulder-width distance. Lift the barbell off the rack and slowly lower until you reach a 90-degree elbow bend. Lift the bar until you reach full-arm extension while exhaling throughout the entire lifting movement. Continue this exercise until complete muscular failure occurs. Muscular failure refers to the inability for working muscles to continue another repetition during an exercise.

•Step 3

Perform a weekly minimum of three 30-minute aerobic training sessions to promote fat loss. Aerobic exercise provides a method for calorie burn, which translates to losing fat all over and around your chest area.

•Step 4

Pay attention to your calorie intake and quality. A diet that promotes fat loss and muscle development should consist of lean proteins like turkey, chicken or fish and slow-delivering carbohydrate sources like green vegetables and whole grains. Pay attention to your daily calorie consumption. Since 1 pound equals 3,500 calories, a daily deficit of 500 calories creates a 1-pound weekly weight loss rate. Losing weight assists in shedding excess chest fat to tighten your pecs.


•Warnings
Use a spotter when performing chest press exercises to ensure safety.

•Tips
Allow at least one recovery day between your weight training sessions.

•Things You'll Need
-Dumbbells
-Barbell.

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The Best Fit Women to Follow on Instagram That Will Inspire You Working out.

Instagram is great for all sorts of things: sharing fitness motivation, inspiration, tips and videos. And occasionally we happen to stumble across some eye-candy in the process. And there's nothing wrong with that. Hard work in the gym should be both flaunted and celebrated. So today @Nathan Fitness Fix we're going to celebrate the best fit women who motivate us all to live a healthier lifestyle and look pretty damn good while doing it.

From ballerinas to yogis & celebrity trainers, these stylish & in shape girls show the best workout motivation in Instagram. Follow along and be inspired to work it out the healthy way.

So let get started:

Our Fit Women to Follow on Instagram That Will Inspire You Working out is Miami Celebrity Personal Trainer " tanyaetessam"

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Effective Ways to Accelerate Recovery and Reduce Muscle Soreness .

In bodybuilding, as important as nurture and train the body properly is knowing provide specific periods of not only the muscle recovery, but the body in general, to provide increasing earnings and longer lasting.

Train intensely is fundamental to stimulate the muscle, however, he becomes totally ineffective when not take into account an adequate muscle recovery. So just do not train properly and eat correctly, the correct muscle recovery is as important as other factors, for "the muscle grows is at rest," you have heard this phrase?

And when we talk about recovery, soon comes to the minds of most bodybuilders rest, sleep, the act of sleeping. Of course, this is one of the most important ways to recover from something stressful, but there are other methods that we can use for that muscle recovery is even more effective. Let's meet some of these methods?

1 - Triggers The Body a Conducive Environment  And Time  For Sleep:

Sleep is one of the main and most important stages of the recovery period. As important as food and as important as the training itself, sleep can be extremely anabolic and assist in muscle gains and reduction of body.


Today, divided into different phases, sleep represents in each one stage in which the body has different actions in various body structures and different impacts against it. And these range from synthesis and hormonal secretions, the protein synthesis, glycogen synthesis, relaxation of body and mind and etc.

Sleep all the time is not something that results or bring extra benefits, so the hours INTENDED FOR SLEEPING are essentially required to be overvalued and in fact exist. An individual, for example, that presents difficulties or inadequacies with the time to sleep, usually presents with numerous physical and mental problems, ranging from simple weariness even mental disorders.

Sensitive to light, temperature, sounds, touches, smells and other body is directly influenced during sleep and moments before it to perform this physiological state well or not. So try to sleep in pleasant surroundings without noise or any noise, away from the minimum brightness (some references show that even a simple LED on can bring harm) without strong odors and properly scheduled hours.
This will be essential to properly recover the body in the rest period and then increase still more intensity in training, making them increasingly have optimized efficiency.

2- Use Melatonin
Sleep well with melatonin:

Completing the previous tip on providing adequate sleep for muscle recovery, a tip that I personally use and find very interesting is the use of melatonin.
Melatonin is a hormone secreted by the pineal gland after dark, so we can have sleep. But as they get older the amount of secreted melatonin decreases, which means that we have a quality of sleep worse. To solve this problem the tip is the use of any supplements melatonin base.
Use of melatonin-based supplements will make you able to regulate your sleep cycle, and presents several other benefits such as:
Strengthen the immune system;
Regulate the sleep cycle;
Reduce free radiciais;
Anti-oxidative effect;
More energy for the day, because you will have a better sleep, and  etc.

So whether or not trouble sleeping, melatonin can be an excellent accompaniment to a good muscle recovery after all sleep better never hurts.


3- Use massage for better recovery
Sports massage to relax the muscle:

Massage is one of the fastest and pleasurable recovery means that there is, but it is not accessible to all, as in Brazil therapist is priced a little high. But if you have the possibility to massage once a week or once a month, do not think twice, do it!

A good massage will make your muscles are relaxed completely, which is totally in favor of good muscle recovery. Furthermore, the massage will help to ensure a reduction in muscle tone, accelerating the elimination of metabolic waste and improves the blood circulation.

A good massage option for us bodybuilders is called sports massage.

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