Tuesday 4 July 2017

Sense and Sensibility in workout and diet!

Sense and Sensibility while work out and diet
Diet with sense
Work out with sensibility
Take informed decision
Your objective is to lose fat from your body and not only weight showing on scale
Your objective is to build lean muscle mass which burns more calories, gives you a nice toned shape all over
Be careful during workouts

During workouts do not over exert yourself. 20 to 40 minutes workout, 3 to 4 times a week is good enough to boost your metabolism and tone your body.
Correct Posture and Alignment
 And remember your correct posture during squats, lunges, planks, bicep or tricep curls or any other exercise is very important. Check the correct knee heel alignment for squats for example because you can hurt your knee if you bring it too forward. Plus your tush is not getting the working. It is important to know which muscle group are you targeting while you are doing a certain workout so you contract it and make it work harder to get the most out of your workout. Make your cardios more effective by doing them at the maximum speed you can manage, so your heart rate elevates between 130 to 150, depending on your age and stamina. Shorter period of faster cardio is more effective than half an hour of slower one. Focus on quality as opposed to quantity. There is no competition of spending more time in gym or doing most reps, but the time you do spend working out should give you results without injuring you. If you feel strain or pain stop immediately. You may have done something wrong, perhaps wrong posture. Attempt again only when you know the right way to do it. Use the resources around you to find out what went wrong and fix it.
Do not abuse your body
It is our obligation to take good care of it, keep it healthy, take care of hygiene and make sure we are not abusing it in any way. Avoid the following:
Over exerting
In your zeal to reduce weight fast you may be over exerting. Your body is a sacred temple. Save yourself from any possible damage or injury.
 Try to improve your posture
At the gym or home, treadmill is a great help in correcting your posture. While you are walking on treadmill look at yourself in the mirror and notice if you are slouching, are your shoulders square enough, your spine is erect and straight, and your tummy pulled in, try to pin your belly button/naval to your spine, but breathe normally, do not hold your breath.

Diet with Sense
Now while you are dieting it is important to cut calories but do not starve yourself. Also bear in mind to keep all food components in your diet. While you cut out all processed foods and refined sugars from your food, you give yourself enough nutrition through healthy diet to be able to workout and go through your day normally without having mood-swings or lethargy, which can be indication of low blood sugar or blood pressure. Your diet should be balanced, though your carbs should be less and the complex ones coming from whole and brown sources of grain or fruits and veges. Your proteins are very vital have them from animal and plant source both because they are the building blocks for your lean muscle mass, helping you build and restore your muscles as you workout and diet. So have them for all three meals and if your snacks are fruits that's fine otherwise you can have them for snacks too. Do not starve yourself or your body will retain fat and lose muscle. Your weight will fall on scale but not the fat. Have five to seven small meals meaning at no time should you go hungry. So your body knows you are not starving and there is no need to store fat, and it is willing to let go off the fat. Which believe me your body has a mind of its own and it says fat is survival for a rainy day lets keep it safe. Tell your body it's ok we can survive without fat.
Lastly hydrate yourself with plain water. Eat fruits have smoothies without added sugar but no juices not even freshly home squeezed ones because it has no fibre and high sugar. Try to avoid juices because when you juice any fruit, you may use three or more fruits to make one glass e.g three oranges or apples and we usually drink two glasses at a go as we find juices tasty and easy to drink. It means getting a high load of fructose sugar at a go. Even if you drank one glass it has fructose sugar of three fruits as opposed to if you just ate the fruit, you would eat one at a time at max two and those too along with the much required dietary fibre from fruit. The higher sugar rush from juices will get stored as fat because it cannot all be burnt. Try making smoothies instead, by adding one or two fruits, one or two vegetables like cucumber, lemon and mint leaves along with water.

Why not to workout in fasting
There is a simple rule, you do any workout after your meal, because before breakfast, your metabolism is slow and your body is not in fat burning mode. It is in starvation mode and you lose muscle and not fat, during your empty stomach workout. So first thing you do on getting up get your pre-breakfast and after 15 minutes get your breakfast. If you do workout in the mornings, have some carbs in breakfast in the form of fruits and/or cereals. Then you wait for at least 40 min before your walk/exercise. After exercise you take protein post workout bf/meal, like egg whites boiled or omelette, whatever is your choice and may be some fruit of your choice. You should have protein to help your body rebuild the wear and tear to your muscles caused by your workout. Don't overlook this point.
People tend to do workout or walk especially early in the morning without bf thinking it will burn more fat since their sugar level is low as they are in fasting so far so the body will burn fat to meet the calorie requirement for your workout. But your body, has a mind of its own, it doesn't realise your noble intentions, and thinks, fasting! starvation! Uh oh I don't know when is the next meal, let us save these precious fats and use up muscles. Save those hard earned muscles and lose the fat. There is research behind this theory. While burning fat in fasting is a myth.
This also explains people complaining they are not getting results even after workout because they were exerting but the wrong way. Educate yourself and others on the right way to get the most out of your efforts.

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