What we eat and our personal fitness level is something that we are always striving to improve. It can be difficult to know what foods to eat to get the right energy and nutrients for before and after exercise. We have some top tips on how to improve your fitness and diet as well as improving your workout routine.
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Firstly, it’s hard to know what time of day to exercise and what time suits you. In our busy lives, it can be hard to squeeze in a workout every day or even three times a week. Many of us are restricted to either getting up that extra hour earlier to exercise before work, or else dragging ourselves to the gym after work; which can feel like a chore. It is said that we have more energy in the evening to exercise rather than the morning, however as human beings we love routine. So, if you fit your workout into a time that suits you but are consistent with it, us as creatures of habit will become accustomed to it. Applying something consistently allows our body to adapt and respond accordingly; however, our bodies will take time to adjust to new routines so be patient.
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Knowing what exercise suits you can be difficult. It’s usually said the exercises you find the hardest are the ones you need to do the most, as that’s your weakest area. If you are looking to bulk up and have a muscly physique, weight training is for you; things such as bench press and dead lifts are great to strengthen your arms and legs. If you’re looking to lose weight, then lots of cardio exercises and running will be the best strategy for you. This will help you burn the calories you need and get your fitness level up at the same time. For high Intensity sessions to lose fat, make the time to do crunches, planks, sit ups and sprinting that is good for toning and to strengthen your core.
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Post workout nutrition recovery is a critical part of any training or fitness workout because our bodies are extremely responsive to receiving, and using the nutrients we provide at the end of a workout. Our bodies are up to three times faster at replacing muscle carbohydrate stores in the 60 minutes following exercise as opposed to several hours later. As well as replacing carbohydrates, we need to replace protein back into our system. Protein shakes are highly recommended by professional sports people alike and by personal trainers to regenerate the energy.
Before you exercise a suggested meal would be whole-wheat toast with a fruit as it gives you of carbs with the bonus of being easy to digest including drinking plenty of water. Complex carbs will keep your energy running, while the fruit adds all the goodness you may need. For after exercise a meal to try is grilled chicken and mixed vegetables. Your body will be in recovery mode, so you need a nutrient dense dish. The protein and carbohydrates in chicken will fill you up without feeling overly bloated. Whilst the vegetables work as one of you five a day to keep you in tip top shape and in tip top condition.
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It’s very important to keep hydrated before, during and after you exercise. Before exercise be sure to hydrate your body with plenty of water and nutritional shakes. During exercise drinking water is a necessity as your muscle cells are almost three-quarters water so if you’re short on fluids, you’ll feel the strain. Drinking little and often rather than a lot less often will give you the best chance of hitting your exercise targets. The amount you need to drink will depend on how much you sweat and how long you exercise for, so always have a bottle of water handy when exercising.
After exercise you need to restore your fluid levels due to sweating during your work out. This will help your muscles to recover and prevent any dizziness from lack of fluids after your work out. If you want something with flavour, simply try a fruit milkshake with skimmed milk such as strawberry or banana that will inject some energy back into you.
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Finally, feeling good and looking good whilst working out can be key for most. Why not try our light weight, quick drying shorts to your next work out session or beach run? We have loose fits and vibrant designs to suit all fitness lovers. Shop our Luca shorts as seen on UK fitness trainer Bradley Simmonds.