All posts in Fitness

Top Post Workout Snacks

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What you eat after your workout may just be the most important food you eat all day. Muscles store excess energy in the form of glycogen and protein and, when you work out, the body burns fuel from your pre-workout meal, then it breaks down glycogen stored in muscles. Your post-gym workout snack MUST include protein in order to repair and rebuild your muscle, which will ultimately increase muscle strength. Within a few hours of working out, muscle protein drops and muscles begin to break down. However, within a 45-minute window, your body is the most responsive with absorbing carbohydrates and protein….

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Lunge Combination for Effective Workout

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The most effective workouts I believe are high intensity using exercises that work multiple joints at the same time, by involving as many muscles in the shortest time possible, you will burn more calories faster and and gain lean muscle as well. The bread and butter of many a fitness program and one of the best, is the lunge. It targets the quadriceps and the glutes most intensely, but also hits the hamstrings, calves and core, improves lower limb function, and even improves running speed. Another great feature is its back-friendly, because of the need to keep your back straight and…

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Are you eating enough protein to build muscle?

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When it comes to building muscle, all that work you do in the gym is only half of the battle. The other half takes place in the kitchen. Diet is really important when trying to improve your body composition. Without proper nutrients, no matter how much time you spend weight training, you won’t get the results you’re looking for. Your muscles are made up of over 25% protein along with up to 75% water and stored glycogen (carbohydrates). While people generally understand that consuming adequate protein is very important to support muscle growth and maintain lean mass, the amount of…

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Hanging Leg Raise

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The Hanging Leg Raise is a tough exercise, might look easy, just hang there and raise your legs but lets see how many you can do!! this exercise is for advanced ab work.. If you can do double figures in reps, then you have some serious core strength, it works all the muscles of the midsection and even your Lats. Grab the bar with an overhand grip as it will help your stamina and strength, pull your shoulders down, when you lift your legs, the movement should occur at your hips—not in your lower back, When your legs are as…

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No one escapes from the sled!

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No one escapes from the sled! The conditioning sled is one of the best ways to develop strength in your legs, hips and arms, It is also fantastic for fat loss and conditioning. It can be used for conditioning, it can be used for fat loss, it can help build muscle, it can be used for sports specific training, it will stengthen pretty much every muscle on your body and it will also test your spirit as much as it tests your body. It can be pulled, pushed or dragged, in the case of the prowler sled which i use, the…

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Front Plank

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The basic front plank which involves holding a static position for a predetermined amount of time builds isometric strength, and is one of the best exercises for your core, the core is the body’s centre of power , the fulcrum for every movement, It contains the muscles that lie deep within the torso and stabilize your body, whether it’s stationary or dynamic movement. Balance and stabilization workouts help define the abdominal muscle groups, which results in the defined stomach many desire providing of course their diet is on point. If you can hold a good form plank for 45-60 seconds…

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Compound Exercise

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The beauty of a compound exercise like this shoulder press is it trains several major muscles at the same time, the shoulders, triceps, upper chest and upper back muscles are the major movers that carry out the motion but also One benefit of the standing version is you engage more core muscles to maintain your balance and control the weight. The shoulder press can bring you harder abs as the exercise activates more core muscles than a crunch and helps build strength, throw it into a circuit and you got major fat burn as well ‪#‎taffanator‬ ‪#‎shoulderpress‬ ‪#‎fatburn‬ ‪#‎fitness‬ ‪#‎health‬…

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Post Workout Nutrition – Eating to recover from High Intensity Workouts

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POST WORKOUT NUTRITION- EATING TO RECOVER For years it is known that the most important meal of the day is believed to be breakfast, but for professional athletes who put in all the effort in their training, their post-workout nutrition just may be more important than any other meal. In fact, an athletes post-workout meal is one of the most important meals they can have all day. For athletes like Professional boxers, for example, after a hard workout, can use up all their stored glycogen, easily sweat out two litres of water, and break down both muscle and red blood…

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Balance Training for a Stronger Core

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Adding an element of instability to your training is a great way to continue to challenge the core as you progress and get stronger. Mixing it up with objects like the BOSU or medicine ball will vary up your routine to keep your body on it’s toes. Here are three great moves to try: 1. Medicine Ball Plank: Do a plank with hands on a medicine ball instead of on the floor. Hold for 30 seconds. As you improve, try using one ball under each hand. Really a pro? Add balls under each foot, too. The added instability forces abs…

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Exercise for Good Digestive Health

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The impact of exercise on the gastrointestinal tract and digestion has been less well investigated than the same territory for heart, muscle and skeleton. However, over the past decade good studies have clearly demonstrated positive effects on a variety of conditions. Inflammatory bowel disease and liver disease are significantly improved by exercise. The risk for colon cancer and ulcers is decreased by exercise. In addition to prevention and treatment of disease, normal function of the gastrointestinal tract improves with exercise. For instance, gastric emptying, the passage of food out of the stomach, proceeds more efficiently when exercise is part of your daily routine. Many digestive problems are…

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