|Posted on March 30, 2013 at 8:10 AM||comments (0)|
- Do stay away from soda, even diet soda if you are trying to lose weight. Studies have shown that soda can prevent weight loss.
- Do not use artificial sweetners in order to consume fewer calories. Your body is unsure on how to digest this sugar and so it may just store it. This could be why many people find that switching to artificial sweentners does not aid in weight loss and may even cause weight gain.
- If you are working out a lot make sure you are eating enough healthy food. You should have a minimum of 1200 calories a day, anything less and it could cause problems with your metabolism and weight gain. It is possible that you may need more calories in your diet.
- Working out a lot or with weights often times increases your appetite. This is natural. The key is to eat healthy foods which nourish your body and keep you full. Such as foods high in protein and fiber. Check out "Post Work Out Snacks" on last months blog.
- Mini Chocolates. Many people think, "It's only a couple". 2 or 3 hersey kisses or mini chocolates equal about 150 calories. Do this everyday and your talking an extra 1000 calories a week. These are empty calories that don't satisfy your hunger for long, so try not to do this often. You could eat 1 egg and one toast for the same calories or a couple of pieces of fruit.
|Posted on March 21, 2013 at 10:00 PM||comments (0)|
- In order to see results you must excercise consistenly for about 12 weeks. You should be exercising 3-5 hours per week or a minimum of 2 per week every week. Results range from person to person depending on effort and rate but you should see result after 8-12 weeks of consistent exercise.
- Streching after exercise is very important in aiding muscle repair. You should stretch 10 to 15 minutes more, post work out to avoid pain, soreness, and muscle spasms.
|Posted on March 21, 2013 at 9:40 PM||comments (0)|
POST WORK OUT SNACKS
For a post work out snack follow up with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores. For best results, eat within 30 to 60 minutes after exercise, when muscles are most receptive.
- A Smoothie combination of banana, milk, and yogurt makes for a fresh and satisfying sports recovery drink. Dairy products like milk and yogurt work double duty, providing both protein and carbohydrates. Bananas are packed with potassium and magnesium―powerful electrolytes for healthy muscle function.
- Best Carbs post work out (whole grains, oatmeal, fruits and vegatables).
- Two whole eggs and wheat toast or combine one whole egg with 2 whites and toast.
- Turkey, chicken, or ham wrap paired with a healthy fat like avocado.
- Stir fry using olive or canola oil with veggies, protein like chicken or shrimp, and some brown rice.
|Posted on March 21, 2013 at 9:35 PM||comments (0)|
PRE WORK OUT SNACKS
If you are simply going for a brisk walk, you do not likely need extra fuel, but if you plan to do an intense workout (like Zumba), you need these carbohydrates to provide extra energy for your activity. ESPN Training Zone recommends consuming 40 to 100 g of carbohydrates before aerobic exercise.
• A banana with yogurt, an 8-oz. serving of juice with a handful of pretzels,
• A serving of fig bar cookies with a cup of milk
• or a bagel with jam are examples of snacks easily tolerated and contain between 50 and 80 g of carbs. I
• if you exercise early, an energy bar or sports drink might be the easiest to tolerate and digest. Avoid carbohydrates with high amounts of fiber like beans or bran cereal, as these might have a negative effect on your digestive tract and interrupt your training.
Combination Snacks – (Zumba toning or sentao)
Snacks that combine protein and carbohydrates work before a workout that includes both strength training and cardio activity -- such as a short run followed by a weight-training session or a boot-camp class.
• Eat 1 tbsp. of peanut butter on toast, low-sugar cereal with milk or half of a turkey sandwich on whole-wheat bread one to two hours before activity.
• High Protein Before a work out if your goal is to build lean muscle mass through strength training.
Licensed to Teach
- Zumba Basic
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- STRONG by Zumba
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- Zumba Toning
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- Zumba Sentao
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