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Our Point of View in Fitness !
by Eric & Elana
The Trainer To The Stars
Hey Girls & Guys
Here are 6 things you can do to help!
You had a very long day at work. Meeting, telephone calls, emails.
The only relaxing thing was your lunch, if you ever had one. Finally
you are done, and it's time for your high-intensity training workout.
You know, that you will need all the energy, strength, and mental
concentration to complete your routine. However, after such long day
at work, your energy reserves are so low, you don't know what to do.
Follow these easy energy strategies, and the next time you walk into
the gym, you will lift mountains.
1. Drink Plenty of Water
Often, when you're tired, you may actually be dehydrated. The
consequent reduction in blood volume affects the transport of oxygen,
thus reducing energy levels. If you are properly hydrated, your urine
color should be pale yellow. On average, you should be visiting the
restroom about every three hours. Drink about eight glasses of water
a day, a cup or two 15 to 30 minutes before your workout. Do not rely
on your thirst mechanism - by the time your thirst kicks in, you are
already dehydrated.
2. Consume Carbohydrates
The closer you get to your last rep of the set, in terms of your
exercise intensity, the more carbohydrates you are going to burn for
energy. Ensure sufficient carb intake on your workout day, including
a high-carb snack before going to the gym. Eat a low-glycemic carbs,
such as oatmeal, apples, pears, strawberries or oranges. This will
help you to maximize your workout. These carb sources will release
glucose into your blood stream to release lasting energy. Avoid high-
glycemic carbs such as potatoes, soda or white bread, which will
spike your blood sugar quickly by rapidly breaking down into glucose,
with the ensuing crash in energy caused by release of insulin.
3. Time Window
It's been known, that afternoon is the best time to workout, because
that's when your strength at its peak. However, researchers have
found that those who exercise in the morning, have a higher adherence
to an exercise program.
4. Nap time
Sleep restores energy and helps body recover from training. However,
you should also consider adding occasional nap. If you have half an
hour to spare, a nap can reenergize you, before you hit the gym.
5. Instinct Factor
Always listen to your body. Sometimes feeling sluggish is your body's
way of telling you to pull back. You could be overtraining or not
getting enough rest. In situations like these, it's important to
listen to your body and take few days off.
6. Motivation
Motivation plays an important aspect in everyone's training. Good
idea is to watch a motivational movie, like Mike Mentzer's HIT Video.
OK, it doesn't have to be the HIT Video. But do something to phych
yourself up. Review, why you are working out in the first place. For
some it may be a quest for an ultimate physique, for others to lose
unwanted body fat or just to stay healthy. Perhaps, there is an
inspirational movie or a book that will lift you up.
But, no matter what you do; showing up at the gym is the most
important step you can take.
You had a very long day at work. Meeting, telephone calls, emails.
The only relaxing thing was your lunch, if you ever had one. Finally
you are done, and it's time for your high-intensity training workout.
You know, that you will need all the energy, strength, and mental
concentration to complete your routine. However, after such long day
at work, your energy reserves are so low, you don't know what to do.
Follow these easy energy strategies, and the next time you walk into
the gym, you will lift mountains.
1. Drink Plenty of Water
Often, when you're tired, you may actually be dehydrated. The
consequent reduction in blood volume affects the transport of oxygen,
thus reducing energy levels. If you are properly hydrated, your urine
color should be pale yellow. On average, you should be visiting the
restroom about every three hours. Drink about eight glasses of water
a day, a cup or two 15 to 30 minutes before your workout. Do not rely
on your thirst mechanism - by the time your thirst kicks in, you are
already dehydrated.
2. Consume Carbohydrates
The closer you get to your last rep of the set, in terms of your
exercise intensity, the more carbohydrates you are going to burn for
energy. Ensure sufficient carb intake on your workout day, including
a high-carb snack before going to the gym. Eat a low-glycemic carbs,
such as oatmeal, apples, pears, strawberries or oranges. This will
help you to maximize your workout. These carb sources will release
glucose into your blood stream to release lasting energy. Avoid high-
glycemic carbs such as potatoes, soda or white bread, which will
spike your blood sugar quickly by rapidly breaking down into glucose,
with the ensuing crash in energy caused by release of insulin.
3. Time Window
It's been known, that afternoon is the best time to workout, because
that's when your strength at its peak. However, researchers have
found that those who exercise in the morning, have a higher adherence
to an exercise program.
4. Nap time
Sleep restores energy and helps body recover from training. However,
you should also consider adding occasional nap. If you have half an
hour to spare, a nap can reenergize you, before you hit the gym.
5. Instinct Factor
Always listen to your body. Sometimes feeling sluggish is your body's
way of telling you to pull back. You could be overtraining or not
getting enough rest. In situations like these, it's important to
listen to your body and take few days off.
6. Motivation
Motivation plays an important aspect in everyone's training. Good
idea is to watch a motivational movie, like Mike Mentzer's HIT Video.
OK, it doesn't have to be the HIT Video. But do something to phych
yourself up. Review, why you are working out in the first place. For
some it may be a quest for an ultimate physique, for others to lose
unwanted body fat or just to stay healthy. Perhaps, there is an
inspirational movie or a book that will lift you up.
But, no matter what you do; showing up at the gym is the most
important step you can take.
