Good Morning

I know I have sent a lot of information around what to eat before and during exercise, but I was excited when I found this article. This information is presented in an infographic (new word) and breaks all the information down by body type, in an easy to understand format.

To read more follow this link to:

http://www.livestrong.com/blog/everything-need-know-workout-nutrition-infographic/ 

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Good Morning

Summer is here, beautiful warm days, with sunsets after 8pm, a fabulous time to be outside enjoying yourself. Today's topic is fat loss, so here are some tips on how to maximize burning fat.

The simple answer is that there is no “best way” to lose fat. Each person will respond differently to a training program.To decrease body fat percentage, you do not necessarily have to use fat during exercise. Much of the fat from adipose tissue (as opposed to intramuscular fat, which is primarily used during exercise) is lost in the hours following exercise. Moreover, the amount of fat lost after a workout depends, in part, on the exercise intensity during the workout. A combination of endurance and strength training results in more fat loss than either exercise regimen alone.

To read more, or for some tips on how to maximize fat loss follow these links:

http://www.ideafit.com/fitness-library/top-10-most-frequently-asked-questions-in-a-fitness-center-and-their-answers 

http://www.muscleandfitness.com/workouts/workout-tips/6-ways-burn-more-fat  

Good Morning

I hope you all enjoyed your weekend. In the spirit of getting the most out of your workout, I thought I would share some tips to help make sure you are getting the right food to fuel your workout. There are definitely benefits to eating before exercising but what you choose to eat and the timing are key. It is important to include fiber and protein in your meals as well as keeping the fat content low, they slow the absorption of food in your stomach, which will help you feel full for longer. In general, most active people prefer to wait two to four hours after eating a full meal before they head to the gym, but it is fine to grab a small snack before a workout.

Each person has a different tolerance with pre-exercise food so taking into account the intensity of your workout is important, you might not want to eat much five minutes before a hard workout, but you could eat something an hour before that workout. You can also train your body to become used to snacking before exercising. If you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple or banana.

To read more follow these links:

http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Food-as-Fuel---Before-During-and-After-Workouts_UCM_436451_Article.jsp

http://www.active.com/nutrition/articles/how-to-fuel-for-your-workout 

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I am feeling really good, the group exercise classes are really paying off, in fact I have added some cardio workouts which I do on my own to help build my endurance. I have seen some changes in my body but want to see more, so am hoping by adding a little more exercise it will make things speed up a little. Have not lost weight but I definitely have lost size. I am feeling really positive and and motivated.

Good Morning

This week I thought it would be good to look at goal setting, the following advice is valuable whether you are already in a workout routine or are contemplating starting one. The article is about setting SMART goals, this is an acronym for Specific, Measurable, Accountable, Realistic and Time-frame. The author talks about how important it is to have a goal, but setting a goal to loose weight is not specific enough. You need to make your goal measurable and track your progress, every success will will motivate you on to the next step. Hold yourself accountable or workout with people who will hold you accountable. Then last but not least, make sure your goals are realistic and that you have a time-frame in which you want to achieve those goals. This is a great article with good advice and and examples of each of these steps.

To read more

http://www.health.com/health/gallery/0,,20558029_5,00.html  

If you enjoyed this topic remember to share with a friend or colleague.