Monthly Archives: May 2014

May 30, 2014

UPPER-BODY VS. LOWER-BODY EXERCISES.

Lose_Fat_03

When you work your lower body rep per rep, you burn a lot more calories churning out squats than biceps curls.

And while it’s good to work on a sculpted upper body, your largest muscles are in your legs. Plus, by working bigger muscles, and thus, more muscle fibers, you create more of those micro-tears your body has to spend calories to repair.

Furthermore, when you do work your arms, stand up whenever possible. As soon as you sit down, those big calorie-burning muscles will become dormant.

May 23, 2014

SHOULD YOU EXERCISE ON A FULL OR EMPTY STOMACH?

Banana on white background

When you exercise on a full stomach food is fuel, and while hitting the gym straight after eating is not a good idea, having some (at least partially) digested food in your system means your muscles are stocked with the glycogen they need to work their best.

A study showed that exercisers who ate breakfast before working enjoyed significantly higher VO2 (a measure of energy expenditure) and fat-burn rates compared to those who hadn’t eaten breakfast before exercising.

The best part? The calorie-torching edge lasted for a full 24 hours after working out!

May 16, 2014

BEAT STRESS.

Beat_Stress

We all feel the pressure from time to time, but if you feel as though your stress levels are going into overdrive – and causing you to eat all the wrong things – it’s time to take some action!

Exercise can be a massive de-stressor after a hard day in the office or a busy day with the kids.

What you eat also plays a major factor in how you feel from morning to night.

Try out the following calming foods below to ward off stress.

  1. Nuts – munching on a handful of raw nuts every day helps to regulate magnesium levels, which is important for keeping stress levels low.
  2. Brown rice – complex carbohydrate foods, such as brown rice and pasta, help to raise levels of the happiness hormone serotonin, which boosts your mood.
  3. Oily fish – oily fish, such as salmon and trout, is rich in omega-3 essential fatty acids, which keep brain cells firing on all cylinders so you can deal with your stress symptoms effectively.
  4. Chocolate – a couple of squares of the sweet stuff help to produce those all-important endorphins. But aim for dark chocolate with no less than 70% cocoa solids and, remember, everything in moderation!
  5. Turkey ­­– turkey contains the amino acid tryptophan, which helps to produce the happy, feel-good hormone serotonin.
  6. Green tea – green tea is a source of the amino acid L-theanine, which acts as a relaxant.
  7. Blueberries – a good source of the antioxidant anthocyanin, blueberries help to lower your blood pressure – which can rise thanks to high cortisol levels.
  8. Garlic – our immune systems often bear the brunt of our stress, so make sure you’re fighting fit with garlic, which contains an immunity boosting compound called allicin.
May 9, 2014

IF I WORKOUT REGULARLY I CAN EAT WHAT I LIKE, RIGHT?

Over-eat

WRONG!

In order to lose weight and maintain general health and fitness, you must integrate healthy foods into your lifestyle in addition to your training regime.

It is not possible to out-train a bad diet ­– eating unhealthy, processed foods after a workout will counter the good work you put into your training, and can even cause you to overeat and gain weight.

By all means allow yourself the odd treat, but do not reward your hard efforts with unhealthy foods.

May 1, 2014

DID YOU KNOW…?

Porridge

23% of Brits eat porridge almost daily!

It’s not just a delicious way to start the day – a bowl keeps you fuller for longer and provides an excellent dose of fibre.

So why not try a bowl of the good stuff for your next breakfast. Add honey, chopped fruit or nuts for an extra delicious taste.