Exercise and Eating

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Whenever you exercise, you do so to try and maintain good health. You also know that you have to eat as well, so your body will have the energy needed to exercise and maintain the everyday tasks. For making the best of your exercise, what you eat before and after you workout is very important.

It doesn’t matter if you are going to be doing a cardio or a resistance workout, you should always make it a point of eating a balanced mix of protein and carbohydrates. What makes that determining percentage of carbs and protein you consume is whether or not you are doing cardio or resistance exercise and the level that you plan to work at.

The best time for you to eat your pre-workout meal is about an hour before you start. If you plan to work at a low intensity level, you should ideally keep your pre-workout meal down to about 200 calories. And if you plan to exercise at a high level of intensity, you’ll probably need your meal to be between 4,000  and 5,000 calories.

For those who are doing a cardio session you’ll need to consume a mix of 2/3 carbs and 1/3 protein. Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise.

For resistance exercise, you’ll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help you get plenty of energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum while you  exercise.

Eating after you exercise is just as important as your pre-workout meal. Whenever you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen. The brain and the central nervous system rely on glycogen as their main source of energy so if you don’t replace it after you exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system.

Keep in mind that mainly during resistance exercise, you’ll break down muscle tissue by creating micro tears. What this means is that after a workout, your muscles will instantly go into repair mode.  Protein is the key for muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen.

Once you have finished a cardio session, you’ll need to consume mainly carbohydrates, preferably those with high fiber such as rice, oatmeal and whole wheat pasta. Also, try to consume 30 – 50 grams of these types of carbs after exercise. After your cardio workout, it is fine to eat within 5 – 10 minutes.

Once you’ve finished a resistance workout, you’ll need to consume a combination of carbs and protein. Unlike cardio workouts, resistance workouts will break down muscle tissue by creating micro tears.

You’ll need protein as this happens to build up and repair these tears so that the muscle can increase in size and strength.  The carbs will not only replace the lost muscle glycogen, but will also help the protein get into muscle cells so it can synthesize into structural protein, or the muscle itself.

After your resistance exercise, you should wait up to 30 minutes before you eat, so that you won’t take blood away from your muscles too fast.  The blood in your muscles will help the repair process by removing the metabolic waste products.

 

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The Right Exercise For You

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Choosing the type of exercise you do, depends entirely on you and what you like to do as well as what you hate doing, paying membership fees, and whether or not to buy equipment.

Common sense tell us that; If you choose something that you don’t like doing, you’re not going to keep doing it for very long. So it’s important to give it some thought – if you don’t like running, you aren’t going to get up at 6 AM and go jogging (equally you might not like getting up early).  If you can’t find something you like to do, choose something you hate the least, which will in most cases will be walking.

Walking is fantastic exercise, as it suits all levels of fitness. Anyone can start a walking program, it’s normally the intensity and duration that changes. Walking can also be a social exercise, as it isn’t difficult to find a training partner to chat with while you exercise.  Walking with a partner will also make time go by faster.

Whatever exercise you decide upon, you should start at a low level of intensity and build it up over a period of weeks, which is essential to the longevity of your exercise program.  If you start off too hard, you could end up injuring yourself which will require time off to get over.

If you’re really  not in good shape, you should start off by walking for 10 minutes each day.  Then, increase it by 5 minutes every 2 weeks.  To make things more interesting, you should try walking a different route every few days.

If walking isn’t your thing, then you may want to try a gym.  They will have loads of  variety and normally have in-house trainers on hand to answer any questions you may have.

When you choose a Gym, make sure that they give good service. If they’re not willing to treat you well before you join, then they certainly won’t after you join. You should also make sure that the equipment they use is well taken care of.  It’s easy to find out, as all you have to do is listen to the machines.  If they squeak a lot or make noise,  then chances are they aren’t being taken care of.

If you still aren’t sure what you should do, then you should look into more social activities such as golf, tennis, badminton, or squash for example. These are all good social activities and you can even meet new friends.  Tennis for example is great for fitness although it isn’t ideal for someone who is just starting out.

Whatever form of exercise you decide upon the benefits of maintaining a healthy lifestyle are wort the effort but you choose something you enjoy if you want to keep it up.

 

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10 simple ways to be healthy

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Naural health1) Kick Your Bad Habits

Firstly, cut back on bad habits ie smoking, drugs, unsafe sex and other unhealthy addictions. There’s just no way to do any of these in a “healthy” way. It might take some time, but it’s worth it if you want to lead a healthy lifestyle. There are some habits that are not so bad, but can easily become a problem if taken too far. These include alcohol, sugar and junk food. These things in moderation or on a “once-in-a-while” basis are doable, as long as the majority of your choices are mindful and healthful.

2) Eat Breakfast Each Day

A healthy breakfast starts your day off right. It sets you up so that you have energy and fuel for optimal mental and physical performance. Eating breakfast helps to maintain stable blood sugar levels and a healthy weight because you are less likely to overindulge later in the day.

3) Eat Healthily

Get as many fresh fruits, vegetables, and whole grains into your diet as possible and make them the main part of your overall diet. Include lean sources of protein such as poultry, fish, tofu and beans. Eat balanced meals and do not overeat. Stop eating before you become completely full and give yourself a chance to digest your food. Snack on whole foods such as fruit, vegetables and nuts. Avoid highly processed foods that contain artificial sweeteners or colours, hidden sugars or excessive fat.

4) Commute to work by walking or biking, instead of driving in a car.

If this is an option, your commute will not only take out the need to go to a gym, it can also release work-related stress and allow you to get more Vitamin D from sunlight.

If this is not an option, try to commute in more than 1 way. Take the bus half of the way and walk the rest of the way to work. You can also park 1/2 or 1 mile away from the office, and walk to and from your car.

5) Avoid sitting for longer than 30 minutes at a time.

People who sit in a desk for hours are at risk for chronic back pain. You burn 33 percent more calories when standing, and frequent walking around will help to stretch your muscles and improve your posture.

6) Exercise

Even if you just get out for a walk a few times a week, exercise is important for being fit and healthy. Cardiovascular exercise helps to strengthen the heart and lungs, strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility. Exercise also improves circulation and body awareness, and regular exercise can help combat depression.

7) Sleep

Sleep affects our physical and mental health tremendously, and many of us do not get enough. Lack of sleep adversely affects metabolism, mood, concentration, memory, motor skills, stress hormones and even the immune system and cardiovascular health. Sleep allows the body to heal, repair and rejuvenate itself in a way it simply cannot when a person is awake.

8) Drink Water

Our bodies are made mostly of water. Most fluids and foods contain water that will help to keep our bodies hydrated, but fresh, clean, plain water is still the best and healthiest beverage for maintaining a healthy body. It is the most natural cleanser for our organs and digestive system. Being hydrated is crucial for the brain as well as for helping to flush toxins out through the skin (perspiration) and urine.

9) Reduce Stress

Stress can cause a myriad of problems, from heart trouble to digestive problems. This should not come as a surprise. What many people do not know is what to do about it, how to manage their stress. Exercise, meditation, doing what you love, appropriate boundaries, spirituality, being in nature, and enjoyable hobbies all help alleviate the harmful effects of stress on the body. Don’t overwork. Take breaks (vacations, mini-vacations, days off) and surround yourself with people who support you.

10) Consistency and Moderation

In order to maintain a healthy and fit lifestyle, it’s important to have some sort of consistency when looking at the big picture result. Make changes one at a time, and don’t make too many changes at once or you will risk relapsing into old habits. Making these choices a part of your daily life will help you to reach your health goals. Avoid extremes in any capacity. Exercise moderation when it comes to fitness, food and fun.

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10 top tips for losing weight

Weight loss1) Cut out calorie containing drinks

You can reduce your daily calorie load significantly and also boost your metabolism at the same time if you limit your drinks to water, diet soda and green tea (a formidable metabolism booster)

2) Eat fat to burn fat

Fats have anti-inflammatory, analgesic, anti-carcinogenic and anti-catabolic compounds. Try to consume 20-30% of your calorific needs from fats and keep your fats at a ratio of 1:1:1 Polys/Monos/Sats. Avoid trans fats and hydrogenated fats. Polyunsaturated fat (safflower, sesame, soy, corn and sunflower-seed oils, nuts and seeds) Monounsaturated fat (olive, canola and peanut oils, avocados) Saturated fat (animal fat).

3) Eat little & often and avoid big meals

Eating often will ensure your body is always getting the macronutrients and micronutrients it needs, this will speed up your metabolism and keep you healthy. You should be eating 6-8 small meals per day

4) Never starve yourself

If you starve yourself your body will breakdown muscles for fuel and maintenance, less muscle results in less calories burned, your body will go into survival mode to conserve energy supplies (fat), your metabolism will slow down until you cave in mentally, and you end up gaining more fat than you had in the first place. Aim for 500 Kcal deficit each day.

5) Watch your carbohydrates

Try to consume most of your carbohydrates around training times. Keep your daily carbohydrates from fibrous vegetables and whole grain sources. Avoid sugars and starchy carbohydrates like biscuits, cakes, chocolate.

6) Exercise regularly

Exercise burns calories – not only during exercise, but also after. More muscle mass means more calories burned, so it might be worth taking up a weight lifting program.

7) Set yourself realistic goals

Setting yourself realistic goals can be a great way to motivate you and keep you going. Aiming for 1-2 lb of fat loss per week is a good figure.

8) Water & Hydration

Dehydration impairs intensity, strength and endurance. Water helps cleanse the blood of toxins released during the breakdown of fat cells. Keep well hydrated, try to consume at least 2.5 litres of water each day.

9) Eat protein with every meal

Try to get a good source of protein with each meal. Protein burns more calories when being metabolised and helps maintain muscle mass. Save slow releasing proteins (casein) for periods of long fasting e.g, sleep, and quick releasing proteins (whey) around training times.

10) Supplement your diet and training

Try taking nutrabiotics Pure Acai Berry Raspberry Ketone and Green Coffee Weight Loss formula in order to increase your metabolic rate & burn more calories

 

Acai Berry Supplements

What is Acai Berry good for?

Acai Berry SupplementsPure Acai Berry has become extremely popular for people looking to lose weight, but what is Acai Bery? and what makes it so special?

What is Acai Berry?

For hundreds of years the native Amazon people have benefited from Pure Acai Berry which is a rich purple palm fruit tree that grows on river edges and around flood plains and is found in parts of Brazil, Colombia and Peru.

While the benefits of the fruit have been utilised across the Amazon for a long time, it’s only relatively recently that it has been exported due to it being so perishable. However with the latest fleeze drying techniques now available it’s far easier to export whilst also helping lock in as much of the natural minerals as possible so that they are still beneficial when consumed.

What makes Pure Acai Berry so special?

There are certain ingredients that may benefit us due to the natural qualities that they possess. Acai is one of these ingredients. Imagine a food supplement that is packed with essential nutrients that may possibly improve health, clear skin blemishes and help reduce weight.

Freeze-dried Acai Berries are naturally packed with antioxidants, vitamins, minerals, polyunsaturated fatty acids, dietary fiber and amino acids including:

  • Essential fatty acids Omega 3, 6 and 9.
  • Amino acids which play a vital role in the makeup of protein, needed for the growth, repair and cell maintenance.
  • Vitamins A, B1, B2, B3, C and E
  • The minerals potassium, calcium, magnesium, copper and zinc

Acai Berry may help:

  • Increase energy levels in the body
  • Reduce weight
  • Improving immunity against sickness
  • Reduce joint pains

Red grapes that are used to make wine consist of anthocyanins; compounds that are high in antioxidants. Acai berries have a higher quantity of anthocyanins than red grapes (up to 30 times the amount). Furthermore Acai Berries comprise of amino acids, essential fatty acids, proteins, vitamins A, B, which are recognised to be one of the body’s detoxification products. The intake of this fruit may help clean the body by reducing the harmful substances existing inside it.

The British Heart Foundation states: “Moderate drinking between one or two units a day has a protective’ effect in preventing heart attacks.” So, while there are benefits, it is obviously not advised to drink large amounts of red wine because of the alcohol levels that this would cause so the intake of Acai Berry may achieve the similar effects but without the negative side effects.

Why buy pure Acai Berry supplements from nutrabiotics:

  • 100% natural ingredients
  • Suitable for Vegans and Vegetarians
  • Manufactured in the UK
  • No fillers
  • No chemical compounds
  • No added stimulants
  • No colourings

Find out more about Nutrabiotics Acai Berry Supplements

Raspberry Ketone Supplements

What are Pure Raspberry Ketones?

Pure Raspberry ketone supplements

Raspberry Ketones are a  phenolic compound that is the primary aroma compound of red raspberries. It’s what makes the raspberries have their intense colour and gives them the unique flavour and smell.

Pure Raspberry Ketones may help to enhance metabolism and increase body temperature thus accounting for its fat burning properties.

There may also be a connection with the secretion of Adiponectin, a hormone that regulates many metabolic processes and the percentage of fat in the body.  It is not unusual to find overweight people have reduced levels of Andiponectin. Taking a natural supplement like Pure Raspberry Ketone may help to raise these levels and be beneficial to general health. Simply put, higher level of Adiponectin mean lower levels of fat.

Everybody understands the importance of maintaining a healthy body weight – a healthy weight means a healthier body and mind. Pure Raspberry Ketones may support weight loss, especially when combined with a well balanced diet and regular exercise.

Nutrabiotics triple strength Pure Raspberry Ketone Supplement:

  • 100% natural ingredients
  • Suitable for Vegans and Vegetarians
  • Manufactured in the UK
  • No fillers
  • No chemical compounds
  • No added stimulants
  • No colourings

Find out more about our Pure Acai Berry, Raspberry Ketone and Green Coffee Extract Supplement

 

Green coffee supplements

What is Green Coffee Extract?

Green coffee extract supplmentsGreen coffee extract is a popular ingredient often found in natural supplements and used by many people who want to lose weight naturally. This is because of a number of studies that have highlighted it may have rich anti-oxidant and fat burning qualities.

To create green coffee extract, the coffee seeds are left unroasted. Instead they’re soaked and then concentrated to create the extract. This is because the roasting process reduces the amount of the chemical chlorogenic acid, which is thought could:

  • Block fat accumulation
  • Boost weight loss
  • Curb carb absorption
  • Help regulate post-meal blood sugar levels

Chlorogenic acid is known to be an antioxidant, which after eating may help to slow down the release of glucose into the bloodstream. When the body releases glucose, the liver releases insulin and this insulin stores the excess glucose as fat. So by slowing the release of glucose, chlorogenic acid may reduce the amount if fat that is absorbed. It’s also thought it may cause the liver to increase metabolism, thus allowing more calories to be burnt.

Nutrabiotics’ Green Coffee Extract supplements don’t include any fillers and only use 100% natural ingredients. Each 100mg capsule – of which we recommend taking twice daily –  contains 50% Chloregenic Acid.

Nutrabiotics triple strength Green Coffee Supplement:

  • 100% natural ingredients
  • Suitable for Vegans and Vegetarians
  • Manufactured in the UK
  • No fillers
  • No chemical compounds
  • No added stimulants
  • No colourings