Monday, April 25, 2011

Time management

I have to manage my time well when it comes to finding time to complete a workout.  Lately I haven't had a whole lot of time to do much working out because of been studying for finals and completing projects for the end of the semester.  So, instead of doing an hour to an hour and 15 minute workout without much intensity, lately i've been doing a 25 to 30 minute workout with high intensity and not much rest in between.  Circuit Workout Routines really put your conditioning levels to the test.  This past week all I have done is Circuit Training and It was a great way to switch up my workouts.  You should do a Circuit at least once a week.  If you're working out 4 to 5 days a week and happen to workout on a Saturday, I would do it then because in 25 to 30 minutes you'll be done your workout for the rest of the week until you start back up the next week.  There a great way to get away from the same old pattern.

Monday, March 14, 2011

sleep and rest

You should be getting enough rest after and in between days you workout.  You should be eating a carbohydrate meal 2 hours before you workout and simple carbohydrates and proteins directly after you workout, which helps with the recovery process.  Working out more than 4 or 5 days really takes a toll on your body and doesn't allow your energy stores to fully replenish, and your muscle tissue to repair.  If you don't give yourself enough time to rest than your body will continue to break down muscle tissue.  You should be getting at least 7 to 8 hours a night so your body has enough time for recovery.  Lack of sleep will promote cortisol which causes fat production, and causes not enough human growth hormone that helps with the recovery process when your resting.  It also causes your body to decrease the production of glycogen synthesis, which is the use of carbohydrates for energy processes.

Thursday, March 10, 2011

Right kinds of calories

You shouldn't have to be too concerned with the amount of calories you eat if you keep track of kinds of calories you consume.  Proteins are good because they keep you full for a longer time, and you burn more calories by digesting them.  Along with Proteins good fats are essential because they keep you full, and your body stops taking in more fat when you consume healthy ones.  Vegetables also play a key role in calorie burning because you burn more calories digesting vegetables than consuming them.  Carbohydrates don't contribute to fat loss because they can be stored as fat if you already have enough energy stored.  Also, carbohydrates make you feel hungry shortly after eating them.  This doesn't mean you shouldn't have any carbohydrates because they are a quick source of energy especially after workouts when energy stores are depleted. So, before you start counting calories I would see how eating the right amounts and kinds of calories works.

Wednesday, February 16, 2011

These are a few important nutritional aspects

To get all of my required Vitamins and Minerals, I take a multivitamin.  It's difficult to obtain all the required Vitamins and Minerals from food because it takes a variety of foods to reach these goals, and you might not have access to the right types of foods to begin with.  So, it makes getting the recommended Vitamins and Minerals easier if you take a multivitamin.  Vitamins are absorbed better from foods than from vitamin pills or multivitamins, so its important that you're not just relying on your multivitamin for vitamin consumption.  I like to break the vitamin in half and take half in the morning and half after dinner because your body fights for the absorption of all the vitamins your consuming from your multivitamin and a lot of vitamins don't get absorbed very well because of this.  If you take half, its more likely that more of the vitamins with get absorbed.  It's not necessary to take more than one multivitamin a day because you'll be getting a fair amount of different vitamins from food you consume if your eating well.  Another important nutritional aspect is the measures you take after training.  After I go to the gym, I take some Whey Protein at least 30 minutes after my workout.  Whey Protein digests faster than any other protein.  There are other good sources of protein such as Eggs and Tuna, but there whole foods and will take a while from them to digest, and a lot of recovery time will have passed.  Whey protein will be in liquid form, so it will be easier for your body to absorb.  You shouldn't consume more than 25 to 30 grams of protein after you train because the average person can't absorb more than that in one hour.  If you're taking much more than that your body will store the remaining protein as fat.  Along with consuming protein after your workout, you should also be eating a lot of carbohydrates.  You need to replenish glycogen levels, which basically means you need to replenish the energy in your muscles to help with the recovery process.  Simple carbohydrates, (baked potatoes and white bread) will get to your muscles the fastest for energy support.  Again its going to take longer for whole foods to help with the recovery process, so if your really ambitious you can take Dextrose after your workouts, which is very inexpensive and easy to find.  These are just a few aspects you should keep in mind after you train.

Monday, February 14, 2011

changing my focus to sports nutrition

Im changing my blog to incorporate sports nutrition aspects because this topic represents me a lot more than that just nutrition which can go without having important aspects touched upon by focusing on limited amounts of information.  My activity level and my nutritional values are very high.  I research many aspects  of training and recovery.  Nutrition has to do a lot with how you, and how fast you recover.  Some people who undergo intense training don't get enough nutrients, and have trouble receiving them at the respected times.  There are a few basic things people need to partake in before even thinking about training, so they can get the best out of what they put in.  This next post will describe a few important things that you should go by.

Monday, January 31, 2011


There are far too many kids, adults, and people who don't have any nutritional values.  I feel that I can help people limit grocery bills and modify food selections. I'm a college kid who makes do with whats available, only spending money on a few groceries, and limited amounts of healthy food sources from fast food chains.  I contribute some of my knowledge about this subject to research, school, and through observations of others.  I'm a Exercise Science major along with a Nutrition minor, so living a healthy lifestyle is very important to me.  I would like to be a sports nutritionist someday, so staying involved with athletics and healthy food choices will help me stay focused.