Health and Nutrition

Health and Nutrition

To achieve success in your workout here are a few things to consider:

  • When exercising always try and exercise the bigger muscles first, as smaller muscles fatigue, (become tired more easily and quickly) meaning if you exercise the smaller muscles first it will be harder for you when you move on to bigger exercises as you may create overload.
  • Make sure you don't change too much within your fitness programme. If you choose to do so, make sure you make a maximum of 2-3 changes at a time, such as change in reps, sets or weight. If you make too many changes it is too much.
  • When resting between sets, make sure you keep walking around so that you keep your synovial fluids flowing, it helps with an increase in stamina.
  • Try not to drink caffeine after midday, as I have found it helps you sleep a lot better. Sleep is a big part of your workout performance, so it is important you have 7-8 hours a night.
  • After a workout try and eat high protein foods with some vegetables, as they help to rebuild muscle. If you eat a heavy protein meal before your workout, you risk the danger of using your own body weight as your fuel. Carbohydrates are a good fuel, as they can be burnt off much more easily. Those who are staying off carbs try and eat fruits and nuts, an omelette with some mixed vegetables is a good idea. Basically you need a combination of proteins and carbs. 
  • Always make sure you have your 5 a day, it helps you to keep that lean body shape.
  • Try and eat at least 2 hours before you go to sleep, especially if you have eaten a heavy meal, otherwise you may experience indigestion, which could disturb your sleep.
  • For those who like to have a drink every now and then, a gin and tonic is nutritionally better for you than beer or a glass of wine, as it has less calories.
  • Flexibility is an important part of your fitness programme, so make sure you stretch regularly to allow better mobility and so less strain is created on the muscles. Depending on your workout I advise stretching both before and after.
  • Always warm up, so that your body is physically and mentally prepared for a workout and so that your muscles feel ready to go.
  • Only ever lift weights you feel comfortable lifting, otherwise you could cause yourself serious injury. If a weight becomes too easy after 2-3 week on a particular weight, then increase it only partially. Believe me, adding the tiniest bit of weight to any exercise, makes all the difference.
  • Always make sure you exercise your core, as this is your fixator muscle during exercise. This means it is the muscle that keeps the rest of your body still and stable whilst you are exercising a particular body part. I recommend exercising it 2-3 times a week.
  • Make sure you drink plenty of water during exercise, as you are releasing a lot of carbon dioxide and therefore need a lot of oxygen. Without it you will experience dehydration, and possibly dizziness and even vomiting.
  • You need to be mindful during exercise. This means you need to stay focused so to get your brain resistant to concentration, so you will have better performance during your workout.
  • At the end of your workout, always make sure you cool down so you can get your body back to resting temperature. 
  • Your sleep is important if you want to perform well, in order to fall into a deep sleep carbohydrates before bed can really help aid that. When I say carbohydrates I mean carbs which are whole grain, like whole grain cereal with milk, or a banana for example. 
  • Control your weight loss when working out as if losing it to quickly you may end up burning muscle, not body fat. Body fat means how much fat you store, it is NOT the same as your overall weight. 

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