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.