Work Out Foods?

What You Should Eat Before and After Your Workout

Ever get confused on what you should be eating pre and post workouts and what you should be avoiding?! With so many sports drinks, bars, supplements and powders out there it is no wonder one would be unsure of what is best for them.

What you eat before and after your workouts can be more crucial than you may think. Eating right before will help give you the energy to power through your workout, and eating right after the workout will help your muscles to recover faster and come back stronger.

Characteristics of Pre-Workout Meal

According to this article written on WebMd, there are an ideal 5 characteristics for a pre-workout meal: low fat, carbohydrates and protein, low fiber, contain fluids, and made up of familiar well-tolerated foods. Meaning this is not the time to be introducing new foods that you are unfamiliar with how your body may react to. Also stay away from fried or greasy foods that will be hard on your stomach during your workout.

Now whether you are powering through a heart pumping cardio treadmill run, or working on building up those biceps depends on the ratio of carbs to protein you should be consuming before your workout. When you are building muscle you need a higher supply of protein for tissue repair. While on the other hand, you will need more carbs for energy supply when powering through a cardio session.

Pre-Workout Meal for Strength Training

Depending how intense your strength training workout may be depends on how much protein you’ll need. You’ll want to consume at the very least 50% of your meal as protein, the other 50% as carbohydrates, as you still need energy to get through any workout. If your workout is more intense, feel free to bump up that protein intake to 75%.

You will want to consume this meal about 1-2 hours before your workout to make sure you have a reserve supply of protein ready to for the upcoming workout. Some great suggestions would be an egg white omelet with toast and skim milk. Or greek yogurt topped with walnuts and honey. Depending on if this is your meal or snack for the day will determine how much you should be eating.

Pre-Workout Meal for Cardio

Now with cardio sessions, you will want mostly carbohydrates to make up your pre-workout meal to boost blood sugar levels to give you enough energy to make it through your workout. Aim for about 75% carbohydrates for your pre-meal. You want to still add protein to your pre-workout meal to help prevent any fatigue that could be caused from consuming an only carbohydrate meal. Meals such as oatmeal or whole grain cereal topped with raisins and walnuts with skim milk should do the trick. This needs to be consumed about 30-60 minutes before hitting that treadmill.

Post-Workout Nutrition

After your workout there is a time period called the “recovery period”. This time is crucial for refueling and replenishing your body with all the nutrients that were lost in the workout. Again it depends on if you were doing a cardio or strength training workout.

After Strength Training Meals

You have about an hour or two after an intense strength training workout to repair your muscles, replenish the glycogen stores, and prevent muscle soreness. This is the prime time where protein is used to build lean muscles instead of being stored as fat, so you will want to take advantage of this time.

Protein shakes are always a good choice to help get in your protein as a quick fix, yet whole foods are going to be your best option in providing you with more nutrients. Food items such as: eggs, fish, chicken and cottage cheese will not only supply you with ample amounts of protein for your recovery, but they will also provide you with essential vitamins and nutrients.

Try out this Chicken with Black Bean Sauce dish, it has tons of protein to help your muscles recover faster, yet carbohydrates to help restore your glycogen as well. It’s also loaded with vitamins and nutrients that protein shakes won’t be able to supply you with. This is the sort of dish you are going to be looking for in a post workout meal.

After Cardio Meals

When it comes to cardio workouts your goal is again to replenish the glycogen and energy stores. Try foods with whole grains, fruits and veggies. Piece of whole wheat toast, banana, or small sweet potato are all great examples.

With both cardio and strength training workouts you are going to want to make sure you rehydrate. A large amount of water is lost through perspiration, especially in cardio workouts. Pure water is the best source for the average exerciser. Although if your cardio session is lasting longer than 2 hours, you will want to rehydrate with electrolytes as well, sports drinks will be your best bet here.

Get to know your body and how it responds to exercise to know what you need to give your body to perform its best. Every one’s body is different and every workout may need different things to replenish. Find what works best for you. Eating the right things during the right times after your workout is crucial to keeping your energy up, your workout performance high, and your body in fat-burning mode.

About the Author: Jentry Nielsen is a fitness nut that writes about health and nutrition for NordicTrackCoupons.com. If you like this post, follow her on Google+

[ Credit to http://www.shawncanblog.com/2012/05/what-you-should-eat-before-and-after.html ] 

10 Best Supplements.

1. Fish Oil

Fish oil is known for delivering omega-3’s, essential fats that our bodies can’t make on our own so must get them from our diet. Even if you eat fish one to two times per week, you won’t be taking in enough omega-3’s to meet your body’s needs. By taking a high quality fish oil, you can reduce triglycerides, lower your risk of heart disease, improve recovery from exercise, protect your brain health, and potentially lower your risk of diabetes. Omega-3’s may even help with losing body fat. When choosing a supplement, pay seek brands that deliver a minimum of 2 g EPA and DHA (two of the three acids in omega-3s) daily.

2. Vitamin D

Plenty of data has suggested that the majority of Americans have less than optimal levels of Vitamin D. That’s not surprising – the nutrient is tough to get from food (though canned salmon, milk, and sardines are all good sources), and the only other method is sunlight. If you live north of Atlanta, the sun isn’t strong enough from November to March for you to make sufficient amounts. And even when you are outside, most people are covered with clothing and/or suntan lotion. Most experts agree that supplementing with at least 1000 IU’s daily is a good start.

3. Whey Protein

Whey protein is not an essential supplement, but it is a good one to have on hand. Because whey is high in branched-chain amino acids, it can aid recovery from exercise. More importantly, whey protein is a quick, convenient source of quality calories. Add some to fruit or a scoop of nut butter and you’ve got a perfect on-the-go meal that takes 60 seconds to make

4. Greens Products

While not a replacement for fruits and vegetables, Greens products (fruit and vegetable concentrates) are a good “insurance” policy if your produce consumption is lower than idea. Less than 6% of men and 9% of women aged 5 to 34 consume the recommended minimum of five servings of fruits and vegetables each day. Greens can help fill this void. They’re especially handy when real produce is hard to come by, like during times of heavy travel.

5. Probiotics

Here’s the deal -- there are millions of different strains of bacteria in our guts. Some are good. Others, not so much. The bacteria in your gut can influence your overall health, digestion and immune system. Probiotics can help replenish and nourish your internal supply of good bacteria, sometimes leading to less gas, bloating, and abdominal pain. Aim for a product from a trusted brand that lists at least 3 billion organisms per serving. Keep it refrigerated after opening to protect those organisms.

6. Turmeric (Curcumin)

Turmeric is a spice commonly used in Indian dishes, and a key component in the spice is curcumin. Hundreds have studies have suggested that curcumin possesses a wide range of beneficial health properties, including a 2010 study that suggested curcumin has anti cancer, anti viral, anti arthritic and anti inflammatory properties. The nutrient’s very strong anti inflammatory actions are seen as one of the primary drivers of these benefits. You could just add turmeric to your foods if you enjoy that flavor, or seek a curcumin supplement that delivers around 500 mg daily.

7. Cinnamon

Another powerful spice, cinnamon has one of the highest antioxidant levels of any of the spices. Several studies have shown that cinnamon may improve insulin sensitivity, which improves utilization of carbohydrates and leads to better blood sugar control. Sprinkle it in shakes, on oats, yogurt, cottage cheese or wherever you’d enjoy the added flavor. Or if you want the assurance of getting a specific dose, you can choose a supplement. Studies have shown that 1g daily (about 1/2 teaspoon) is sufficient. Note: Cinnamon comes in two varieties -- Ceylon and cassia cinnamon – and most benefits have been linked to the cassia variety. Another note: If you have blood sugar issues, exercise caution if combining cinnamon with other diabetes drugs or supplements for blood sugar control.

8. Psyillium

Psyillium is a soluble fiber that can help lower cholesterol, regulate blood sugar in people who have diabetes, and help “move things along” if you’re a bit backed up. If you choose to supplement, start with small doses and build over time. Adding too much fiber too soon can cause some, ahem, odorous side effects.

9. Creatine

This one has stood the test of time. Creatine is one of the most extensively studied nutritional supplements, both in clinical research and by real-life athletes, and to date most findings indicate one thing: Creatine works. The supplement may enhance muscle function during high-intensity exercise, and cause muscle hypertrophy, likely due to increased water retention by muscle cells, although some data suggest there may be gains in muscle fiber diameter as well. Vegetarians may have a greater response to supplementation because of their limited intake of dietary creatine. While some advocate creatine loading, it isn’t necessary. Adding 3-5g per day can help improve strength or speed, or help you add on weight.

10. Beta Alanine

β-Alanine supplements have garnered interest over the last several years as several research investigations have linked its use to performance improvements. β- Alanine is the ‘beta’ form of the amino acid alanine, which muscle cells use to form carnosine. Carnosine is one of the more effective buffering agents in skeletal muscle, meaning that during high-intensity activity it helps stave off some of the things that slow you down.

Read more: http://www.livestrong.com/slideshow/557661-the-10-best-supplements/#ixzz20jPruFAf

Calorie Burn Chart

Calorie Burn Chart - Intensity Workout Chart
Calories Burned Per Minute of Exercise By Weight

Every activity you do burns. The more calories you burn, the faster your body uses up incoming fuel (food) intake. If your requirements exceed the calories provided by incoming fuel, the body dips into its reserves (fat) to supply the energy you need. By lowering your calorie intake and increasing your activity, you are able to lose weight. Men burn calories faster than women. Heavier people burn calories faster than thin people. Exactly how many calories are expended by any individual will vary.

The following chart gives the approximate number of calories burned per minute of a variety of activities.

For each activity, multiply your exact weight by the number in the per pound column to equal the number of calories burned per minute. Multiply this number by the number of minutes in that activity to equal total calories burned.

EXAMPLE:

Calories burned per pound per minute (badminton - .044)  x (times) your exact weight (140 pounds)  = (equals)  total calories burned per minute (6.16 calories burned per minute)  x (times) minutes of activity (30 minutes)  = (equals)  184.80 total calories burned per activity

Activity  (alphabetical)	Calories burned per pound per minute	Your exact weight in pounds	Total calories burned per minute	Minutes of activity	Total calories burned
Badminton	.044
Basketball	.063
Bicycling (5.5 mph)	.029
Bicycling (9.5 mph)	.045
Climbing hills (no load)	.055
Climbing hills (with 9 lb. load)	.058
Climbing hills (with 22 lb. load)	.064
Cooking	.022
Dancing, ballroom	.023
Dance, Aerobic, medium	.046
Dance, Aerobic, intense	.061
Golf	.038
Grocery shopping	.028
Jumping Rope (70 jumps per minute)	.074
Jumping Rope (125 jumps per minute)	.080
Jumping Rope (145 jumps per minute)	.089
Mowing the lawn	.051
Racquetball	.081
Raking leaves	.025
Running (6-minute mile)	.115
Running (8-minute mile)	.095
Running (9-minute mile)	.087
Sitting Still	.009
Skiing, cross-country, walking	.065
Skiing, cross-country, uphill	.125
Snowshoeing, soft snow	.075
Squats	.096
Swimming, crawl, slow	.058
Swimming, crawl, fast	.071
Swimming, breast stroke, fast	.074
Table tennis	.031
Walking, normal pace, asphalt road	.036
Walking, normal pace, fields & hills	.037
Weeding	.033
Weight training, free weights	.039
Weight training, circuit training	.042
Volleyball	.023

Burn Calories with Dancing!

Dancing Calories Burned by Type – How many Calories does Dancing Burn?

Dancing is a great way to get your heart rate up, get rid of extra body fat, and build lean muscle. Because people enjoy doing it the likelihood of adherence is high, which is one of the most important predictors in any given exercise routines ability to help you get fit and stay fit.

This form of a workout uses a wide variety of motions to engage multiple muscle groups in a dynamic way that uses a significant amount of calories. The exact number burned depends largely on what style you’re doing.

There are so many different kinds of dance; to name a few of the better known, there is hip hop, salsa, ballet, swing, ballroom, belly dancing, tap, break dancing, folk, Zumba, country or Western, pole dancing, or even something like moshing. Say what you want about them, but they all count as some form of dance, and they all count as a workout.

Here’s a breakdown of approximate expenditure for each type; all estimation ranges are calculated for individuals weighing between 120-190 lbs. Actual figures will fluctuate according to variables such as weight, muscle mass, gender, and intensity or effort put forth.

Dancing calories burned per hour

Hip Hop – Hip hop involves large movements of the entire body, which places it high on the expenditure scale. It also often involves freestyling, meaning that muscle groups are kept guessing and are less likely to stop responding to the exercise or hit a plateau. In 60 minutes, hip hop will use between 370 (for people of lighter bodyweights) to 610 (for those weighing 180 and up) calories.

Calories burned Salsa dancing – Roughly 405 per 60 minutes for someone weighing 140, or around 480 for a 180 lb person.

Ballet – We estimate that there are 380 to 450 ballet calories burnt per hour. As an added bonus, this form of dance tends to be associated with great posture, a strong core, increased flexibility and very strong legs. It is known for building that long and lean look that women so often strive for, but make no mistake; ballet requires a great deal of strength. For example, pro football players have been known to use ballet training to improve their performances.

Swing – Hurling around your own bodyweight (and possibly your partner’s too) in this moderate to intense cardio workout burns between 300 and 550 cals. Depending on how high impact your style is and how much intensive maneuvering you do of your partner, it could very easily expend even more.

How many calories does ballroom dancing burn? – Slower paced styles will expend between 150 and 220, while quicker types will range between 250 and 320 per hour.

Belly dancing calories burned – Roughly 270-320 for less intense versions, and between 290 and 360 for faster & higher intensity styles.

Tap – This ends up being a full body cardio workout but the legs do the bulk of the work. This one has a high amount of variance in expenditure estimations; between 200 and 700 depending on pace, steps per hour, and the amount of effort required for the moves.

How many calories does break dancing burn? – This kind of dancing can require a great deal of strength and agility, as some of the moves require impressive poses holding one’s own bodyweight. We estimate that break dancing burns 400-650 cals per hour.

Folk – For slower types; 250-330 calories, for faster paced styles, between 310 and 420.

Zumba – Get the rundown on Zumba calories here

Country or Western – Again, the amount of effort put forth and the speed and difficulty of the movements will make a big difference, but generally speaking, this type of workout will use up between 290 and 420 calories.

Pole dancing calories burned – Along with building strength, you can burn between 250 and 350 while partaking in this popular workout trend.

Moshing – This style arguably might require the least amount of skill, but it uses a ton of energy; there are between 400-750 calories burned moshing, potentially. 

[ Credit : FitnessBlender.com ]

8 Week Weigh - In

Starting Weight - 277 lbs

Current Weight - 260 lbs

First Mini Goal - 250 lbs

17 lb Loss in 8 Weeks

So today was my 8th week weigh in and I was down 1 lb. Which kind of bummed me out cause when I weighed in early yesterday morning I was down almost 3 lbs. (Must of been the candy I ate at lunch and the burger I had for dinner lastnight. Ohwell, no one's perfect.) I just cant wait to get to my first mini goal, which is now only 10 lbs away. I finally feel like losing weight doesnt seem so impossible anymore. And it isnt even torturous. I am fine without soda, fast food, and junk. I eat lots of delicious healthier foods instead! And Im so anxious to go out & buy some running sneakers and new work-out clothes soon. I think that will motivate me even more to go walking daily, or to pass by the gym with my friend from work. I dont have a gym membership anymore, and even the cheapest gym is too expensive for me right now. So Im just looking forward to getting married, buying a new car, and getting a membership again. If I am losing 1-3 lbs a week just by changing my diet I cant even imagine how much weight I would lose from exercising daily. I am so excited. This new lifestyle change has really made me happier lately, I feel so much better about myself. Im kind of bummed I didnt take an "official" before picture at 277 lbs but here is me at 260 in the mirror this morning. The best I could get since PJ was too lazy to take one for me, lol. Mind you, I have no bra on so I am saggy as a 90 year old woman. But you get the drift  - you can see my 2 rolls there!!!!

My theory is that when you think/feel hott that you will obviously have more motivation & energy to do something you were once dreading. For instance, I would much rather go out walking or exercising in some brand new sneakers and gear, than my old run down Skechers and sweats!!!! I think that's what is holding me back. Why would I wanna job or walk the beach in some old crappy clothes? Embaressing!!!!

So.... what do you wear when you are exercising?

And do you feel better about yourself doing it when you think you are dressed in something cute and comfy??

Eating Right

So - once again I am "dieting" But not really dieting, cause it isnt really bothering me. More so, just making healthier choices.

I started 3 weeks ago on May 6th 2010. One of my Pharmacists, Alison decided we should do a "bigger loser" challenge at work for 8 weeks. Where we all weigh in on Thursday nights and make sure to eat better and try to exercise during this time frame. I weighed in on May 6th at 277. I am at 271 three weeks later.

I have quit soda. I only drink water at work. I have pretty much given up bagels & creamcheese at breakfast, and chose fruit instead, maybe eggs. I am having veggies and fruits for snacks- so instead of cheese balls or chips and dip I have fresh green & red peppers sliced up and carrots with ranch dip. Sliced apples, strawberries, or pineapples with cream cheese dip too. Delicious!! My biggest problem is snacking at work. So I pack a healthy lunch and snack daily ;) And I have also given up alot of bread. I am using Josephs flax flat bread. And I am eating more salad with either lunch or dinner.

I havent exercised much. Maybe once or twice a week. I did just get a new MP3 player and walked 1.22 miles, so plan on doing that every other day, if not every day. I do work fulltime, and I am overweight (obviously) and have Cystic Fibrosis- so exercising daily tends to take alot out of me. But I will start out slowly and work my way up.

Just wanted to post and give an update, not like anyone reads!

Jillian Michael's 30 Minute SHRED Workout

Day 13:
It's My Day Off, Wahoo!

I love having days off during the week. I get to sleep late and let PJ take the car. When I wake up it's the same old routine- make the bed, take out the dogs, get them food, light some candles, clean the kitchen, and vaccuum living room. Then ofcourse I hop on the computer! Not before I hit the bathroom and decided to weigh myself again. By the way.... just an update from my last post. I did buy a scale to double check my weight- seeing how the scale at work gave me a few different numbers. So I came home the day I bought the scale & it still said 268 so that was good. Now, today the scale says 265 which means I have lost 6 lbs altogether since I have started. Which makes me very happy. It has been raining all week and I havent had a moment to walk the beach- but today looks pretty sunny and Im going to force myself at some point.

Everyday things get easier. Eating healthier isnt all that hard. When I wake up in the morning I have a big glass of V8. If I eat breakfast it's usually on the run because I have been working alot of mornings so I usually bring a yogurt and a 90calorie Special K bar. If Im home I have oatmeal or eggs. I need to buy some cereal this week. Wish they had oatmeal to go, kind of like.... oodle's of noodle's cup?! That would be fabulous!!! For lunch I have a salad or a sandwhich with crackers or tortilla chips. And I make sure that I am counting my calories & eating the right portion amount. I have been drinking as much water as I can stand at work, when Im not drinking water I have Vitamin Water or Green Tea (which doesnt taste all that great but I know its really good for me) When I snack I have cereal bars or an Apple or two. For dinner I try to incorporate salad into it if I havent had any yet that day- but I definately need something big and delicious. So I have steak, or chicken, or pork and lots of veggies. So far so Good I guess, right? And since it's my day off I am going to a little work out session.....

Jillian Michael's 30 Minute Shred Day 1

Exercise is important. Losing weight just by cutting out soda is awesome but it's not going to help me lose 72 lbs. I love the biggest loser. Everyone thinks that Jillian is such a bitch and so mean but she really isnt. She is a great fitness trainer. And so is Bob (we all love him right?) I have comcast and it comes with ON DEMAND & Jillian Michael's has a handful of videos on there that I can do right from home. So today I decided to try her "30 Minute Shred, Day 1" exercise video. And boy, did it kick my ass! You can see some of it on You-Tube.

The video included upper arm & leg strengthening, jumping jacks, butt kicks, boxing, crunches, push ups, and some other sort of different lunges I dont know the names of. Ofcourse I couldnt even do more than 1 push up, and laying on the floor in my house trying to do crunches hurt my lower back so I decided not to do them. But everything else I tried to the best of my ability. On Demand comes with 2 free videos of the SHRED session- would love to just have the money to sign up to her website and do all her videos. My next one will be the 2nd session.... and then I am going to try Bob's :)

Apartment Hunting

Onto a different subject. Although we have an adorable place, it is just a studio. And sometime we want to have people over and it's embaressing when they see our house, and they sit on our couch, and can see our (love-making) bed (haha) and all our clothes cause we dont have a closet. So I have just been checking out other places on Craigslist. Trying to find something cheaper, but bigger. And you would think that isnt possible. But we pay $900 for a studio now- and tonight we are looking at a small 3 bedroom for $850. I actually looked at it about a week ago with my sister-in-law, but she didnt want it. So I am taking PJ over there to see if he likes it. It's really nice and still on the beach and you can see the ocean from the deck! Im also looking for a bigger kitchen. We dont have ANY counter space here and I need some more. We have looked at like 3-4 places already. One was a crack shack, one the lady rushed us out because she was ritzy and she probably judged us because we have tattoos, and the other was too small (which now my aunt is moving into and I cannot wait) So the search goes on....

Here are some pictures of my place now just for fun!

The Start of Weightloss

Can I Do This? Yes I Can!

So for years I've always thought about maybe losing weight. But being motivated for a day isnt enough. I think I am finally in the state of mind that I want to do this.... that I can do this. It's just gonna be rough.

I think if I use this blog to track my day to day success or struggle, plus tell everyone around me that I am doing it, I won't want to dissapoint anyone else (nor myself) & Usually when I want something I obsess over it until I get it. So I should do the same with this weightloss. I really need to obsess over it so I can succeed.........

I don't know my exact weight TODAY because I don't have a scale at home. I probably should buy one? I can use the one at work but it may not be accurate. I know I am between 260-270 and my goal is to get to 200. If I ever get below 200 ofcourse that will be marvelous, but 200 is the goal now. And yes, I know people say to set an easy goal for yourself and something realisitic. I think this is realistic. And wether it is going to be easy or not I don't care. But that's my goal and I am sticking to it.

I still have alot of reading to do to see what is the best way to lose weight (beside the obvious- diet & exercise) But Today is GROCERY day (my favorite day of the week) and I went through Prevention.com & checked out some Low-Calorie and Biggest Loser Recipes for some ideas of what to buy, and what to have for dinner this week. I know for myself I have to cut out soda completely and stick to water instead. That is my biggest problem. I just love drinking from a cold can, and I love having soda at work!! So I plan on buying NO SODA and MORE WATER and actually drinking it. I do keep a large water bottle at work & fill it with Poland Springs when I am desperate--- I just need to be desperate more often haha. Besides soda, my other biggest goal is to eat less. I like to eat. More times than other I will have 2nds. I need to learn to control my portions better. And I definately need to stop eating fast food. There are SO many restaurants close by that on a busy day it's just easier to hit up McDonalds than come home and cook. We really need to cut that out :( 

So Here's my quick Plan:

• Eat a light breakfast - cereal bar or yogurt
• Replace drinking soda with drinking water
• Have salad for Lunch ( ham & cheese, chicken, BLT etc )
• No more Chips & Dip - focus more on Crackers or Tortillas ( Healthier Snacks )
• Eat a Low calorie dinner & eat smaller portions
• NO MORE FAST FOOD!!!!

I realize everyone who loses weight has to exercise. My gym membership runs out in a month & to be honest, it's a town away and I just never make it over there. By the time I get out of work I am too exhausted to go exercise & I already wake up at 6am every day to bring PJ to work- I don't have time in the morning to hit the gym. I plan on changing my food intake first and then I will focus on getting another gym membership and incorporating exercise into my weightloss. It is mandatory! I just need to start off slow.

With that said I am going to work on changing my layout here and adding alot of useful weightloss links. Tonight I will be shopping for the first time & tomorrow will be DAY 1 of my weightloss journey, wish me luck.