Everyone knows that guys who lift a lot of weights are always talking about protein. It helps build muscle and quickens recovery time, so there actually is a reason these guys make protein sound as essential as water to their everyday lifestyle. But not everyone is throwing around serious weights every day, and not everyone wants to get huge muscles. There are plenty of different workout routines out there, and as you might have already guessed, they all require a modified diet to be effective. Check out some of the more popular workout regimens and their respective diets.
Training for endurance events like a marathon, ironman, or a long bicycle race means you are going to need a lot of energy. As with any diet, you should be getting your calories from a mix of carbohydrates, protein, and fat, but you’ll be focusing more on carbohydrates. That’s because carbs are the perfect fuel for endurance trainers. They’re easily digestible and your body can use them quickly, staving off early fatigue and providing energy. Make sure that you get your carbs from healthy sources like whole wheat bread, legumes, nuts, or vegetables, and avoid white bread, sugary cereals, cakes, or refined potato products. And keep in mind that you’ll still need a healthy amount of fat and protein in your diet.
As we mentioned before, protein is king if you’re looking to pack on muscle. That means you’re going to want to up your intake of lean protein, while still avoiding bad carbs and sugary snacks or drinks. That means lean beef, skinless chicken, eggs, cottage cheese, and yes, your whey protein supplement. But there’s no need to go overboard, because while protein is extremely important for muscle growth, your body can only utilize so much of it for protein synthesis. So a protein supplement after your workout is great, but there’s no need to be adding that 40-50g protein shake to a diet that’s already full of protein.
Sprinters have to walk a fine line, keeping their bodies in peak physical shape without adding on the muscle mass that weightlifters are looking for. Still, they do need to prioritize protein in their diet. That’s because unlike long distance runners, sprinters don’t need large quantities of carbohydrates in their diet. It’s also recommended that you get these carbs from clean sources like vegetables, sweet potatoes, or whole grain bread and oatmeal. And remember that the carbs will give you an energy boost, so look to time the majority of your carb intake around training or events.
Remember that no matter what you’re training for, a healthy diet will always have some balance to it. Your body needs calories from a variety of different sources, and you won’t see the results you want if you’re cutting carbs or fat out of your diet altogether. That being said, the best way to help your body recover after a tough day of training is with a supplement like our protein bars. They’ve got all the protein and nutrition your body is looking for!
Summertime, and the living’s easy. That is, unless you’re still trying to get that beach body ready. Then you may be panicking a little and pushing yourself to workout more and eat right. But don’t freak out, because even if you’re not quite ready to yank that shirt off, you’ve still got a lot of time left to get yourself in shape. It is already summer, though, so we thought we’d bring you some summer themed workouts that are as at home on the beach as they are in the air-conditioned gym.
Both workouts are high-intensity workouts that you can take outside, and even onto the beach. Get tanned and toned at the same time while you push yourself. For the first, do 10 reps of each exercise, with three sets each. Make sure you rest for 30 seconds in between each exercise.
First, do a set of lateral lunges. Standing with your feet shoulder-width apart, step to your right, putting your weight on your right leg, squatting to a ninety-degree angle at the right knee. Keep your left leg straight. Then push off to come back to center and complete the rep. If you are on the beach, you can drag your foot through the sand to increase the resistance you get.
180 Degree Jump Squats
Squat down like you normally would, but as you push off, jump and turn your body 180 degrees. Repeat that by jumping back the other way on your next squat. Two of them equals one rep.
Choose whatever variation of pushups you’d like to use for this routine, or you can switch it up each time you come to the pushup portion of the workout. Change your grip from wide to narrow, or do raised leg pushups for an extra challenge.
For your last exercise, place two markers about twenty yards apart, and sprint between them. Sprint back and forth between them five times to get in the ten reps.
You can try this next workout at the beach, as well. All you need to do is bring along a jump rope! Complete the circuit four times, and rest for one minute at the end of each circuit.
Get yourself in an upright pushup position, and then quickly bring your right leg forward so that your knee is near your chest. Return it and do the same with your left leg. That’s one rep. Try to do at least thirty.
Again, choose your variation, and aim for at least twenty.
The most common plank—place your forearms on the ground in front of you, and straighten your back so that your toes and forearms are the only part of you touching the ground. Engage your core and hold for one minute.
Now finish up with a minute of jumping rope, and then take your minute rest before starting up with the mountain climbers again.
Check out our blog for more great tips on how to stay fit and ready for swimsuit season!
The Fourth of July is not known as being one of our healthiest holidays. Whether there really are any “healthy” holidays is up for debate, but we can all agree that hot dogs, beer, and bomb pops aren’t a recipe for clean and healthy living. Still, you want to have fun, but without totally killing your diet and setting you back two weeks. It may seem tough, but it’s actually pretty easy to make yourself some healthy—and patriotic—snacks that you can enjoy all month long.
Red White and Blue Smoothie
Technically, it won’t come out looking red, white, and blue, but it will look amazing in the blender before you fire it up. Strawberries, banana slices, and blueberries layered in a blender just scream independence from your waistline. Use soy milk and coconut water to keep it from getting too thick, and feel free to top it with any other fruit you want.
Red, Mint, and Blue Fruit Salad
What this dish lacks in complexity, it makes up for in deliciousness. Add watermelon slices, blueberries, and finely chopped mint in a bowl. Add lime juice and an optional tablespoon of honey, and you’re good to go.
Ants on a Log
Cut up some celery sticks, and spread them with low-fat cream cheese. Then top them with blueberries and raspberries for this patriotic take on an old favorite.
Need something with a little more substance? Make a baked potato, but top it with low-fat Swiss cheese and salsa. If you’re looking for that blue to make it a little more flag-like, then snag some purple potatoes while you’re at the store.
And if you did pick up some purple potatoes, you probably noticed that there are a ton of different varieties and colors to choose from. Pick out the closest varieties you can to red, white, and blue, and chop them up for a potato salad. A simple oil and vinegar dressing will get you plenty of flavor without loading up on extra calories.
Missing those bomb pops from your childhood, but looking for a healthy adult version? Peel a banana, cover it in yogurt and roll it through crushed cereal, sliced strawberries, and blueberries. Stick it in the freezer the night before, and you can enjoy the adult version of your childhood frozen treat.
Get yourself some whole grain pita pockets, and stuff them with ricotta cheese and raspberries, blueberries, or strawberries, and you’ve quickly got yourself a great red white and blue treat for the Fourth.
In July we celebrate our independence, so don’t get trapped by empty calories and fried food. Try some of these healthy alternatives, and you’ll still find yourself feeling fit and looking good for your next trip to the beach.
Group fitness classes have been popular for a long time. After all, it’s a lot easier to make a schedule and push yourself if you have a group, rather than working out by yourself. There are more and more different types of group classes popping up as people try new workouts and find what works for them. If you’ve been doing group fitness for a while, you may have thought to yourself that you’d like to teach a class someday. Well, check out the steps you need to take to get your own class, and maybe you’ll find yourself at the front of the room giving instructions.
WhatDo You Love?
Spin classes are very popular, and there are probably already quite a few of them in your area. But do you really love spin class, or does it just seem like a safe bet? Find a class that you love to take, and chances are much better that you’ll love to teach it, too. Teaching something you’re not enthusiastic about is a good way to burn out and become unhappy with what you’re doing.
It’s very important to find the best certification you possibly can for the class you want to teach. For group fitness, you should look into ACE or AFAA to begin. The class you want to teach might have a special certification or training that you have to go through, but getting a respected general certification will make it easier to find work. It might be a little more expensive, but obtaining the best certification will pay for itself in the long run.
Find a Gym
The best place to start looking for a class is the gym you already go to. You’re a recognized face, and it can’t hurt to talk to the management about any opportunities they have. Also, if you’re just starting out, try smaller local gyms so that you can get the experience you need to get hired at your dream gym. Even if there aren’t any permanent classes available, ask to be put on a substitute list. Subbing is a great way to gain experience while you look for a permanent class.
And remember that your first classes probably aren’t going to be in ideal time slots. Veteran instructors are going to have those times, and you’ll need to work your way up to it, just like any other job.
Practice Makes Perfect
Even with your certification and experience, getting up in front of a group and leading them through a workout can be an intimidating experience, even if you’re naturally outgoing. Practicing your routine in front of the mirror or giving your speech to yourself in the car will help you nail it when you get to class. You’ll probably have some nerves early on, but that’s perfectly natural.
If you love fitness and want to help others achieve their fitness goals, then becoming a group fitness instructor might just be right for you. And when you’re done with class, you’ll need something to refuel, so pick up some Promax protein bars!
Have you ever thought about becoming a personal trainer, but didn’t know where to start? There are a lot of programs out there that promise easy certification, but not all of them are worth your time, and not all of them are entirely legitimate. If you love fitness, and you love helping others achieve their fitness goals, then becoming a personal trainer might be right up your alley. Here’s what you need to do if you want to make the leap and become a personal trainer.
The first step is always going to be some heavy research. As with anything you do that requires a significant investment, you would be wise not to simply jump at the first option that looks good. There are plenty of resources out there, but make sure you’re looking for a program that is nationally recognized and accredited. The National Commission for Certifying Agencies is generally recognized as the authority on accreditation. The last thing you want to do is spend time and money on a certificate that doesn’t mean anything to employers.
You don’t have to specialize immediately, but becoming a specialist in an area gives you more credibility and you have the opportunity to become an authority in your field. People will actually feel more confident about your services if you present yourself as a specialist, rather than saying you know about all facets of fitness—even if that’s true.
Invest In Yourself
You’re going to have some upfront costs, mainly the cost of your certification classes and everything that goes along with that. The expense can be daunting, but if you’ve done your research and know that you’re capable of excelling as a personal trainer, then you should invest in yourself. And that also means studying and doing well on your exam. The certification isn’t cheap, so make sure you give it everything you have to pass that exam and make it worth your while.
Where To Work
You have two basic options for work once you get certified. You can work in a health club, or go it alone and work as an independent personal trainer. Working for yourself lets you be your own boss and set your own schedule, but you’ll have to work harder to get clients, as well as finding a space to use for your business.
Working at a gym or studio gives you a little more job security and stability. You’ll also have a much easier time getting clients through the club you’re working at. Just remember that most employers will have you sign a noncompetition agreement that prevents you from jumping ship with all the clients you’ve accumulated while working for them. Make sure you carefully read your contract and understand exactly what you’re signing.
If you want to read about some regular people just like you who’ve made fitness their goal, check out our Promax DOers. And while you’re there, find the protein bar for you with our Pick Your Protein tool!
Let’s face it, even the strongest, fastest, fittest athletes among us don’t like working out in the summer heat. Sure, there are ways around it—running in the morning, or evening—but when the dog days of summer come around, sometimes all you want to do is stay inside where it’s cool. So if you don’t feel like braving a 300-degree seatbelt buckle on the drive to the gym, then you need something to do at home. Luckily, there are literally thousands of workout videos, shows, and YouTube channels that you can choose from. We brought you the best so your workout routine doesn’t have to suffer when the mercury spikes.
If you haven’t heard about these workout videos from Tony Horton, then you’re probably in the minority. Nearly everyone has a friend that bought the 90-day program and talks it up whenever they get a chance to take their shirt off. Like we said, though, this is a 90-day program. If you’ve already got a fitness routine that you like and are just looking for something to do on a hot day, then this one might not be for you. But if you’re willing to give it your all for 90 days, then you should definitely consider P90X.
Bikini Body: Absolution
If it’s so hot that you’re staying inside, that probably means it’s swimsuit season. This DVD is full of core exercises for burning fat and getting toned this summer. It has all the core exercises you’re used to, and plenty more you’ve probably never tried. It’s not as intense a commitment as some other workout programs, but you’ll be on your way to a flat stomach and toned abs.
5 Day Yoga
Some relaxation out of the sun might be just what you’re looking for, and with Element 5 Day Yoga, you get a workout, as well. It gives you all the guidance you need, and the 15 minute sequences are perfect for starting your day, refocusing yourself in the afternoon, or cooling down in the evening.
If you’re stuck inside and didn’t prepare ahead of time, you might not have any of these DVDs. Luckily, there are plenty of free YouTube channels dedicated to fitness. You’ll absolutely want to check out Bodyrock. High quality video, creative moves, and high intensity workouts with basic equipment make this the perfect YouTube channel for finding a workout while avoiding the heat. You get all the moves without all the cost or commitment that comes with purchasing other videos.
So if you’re thinking about changing up your workout routine and heading indoors this summer, just remember that there are plenty of workout videos out there to help you get started. And when you’re done with that workout, recharge with a Promax protein bar. Promax bars come in a variety of flavors and nutritional values, so whatever your goals are, we’ve got a protein bar for you.
While we all want to be fit and healthy, not everyone lives the same lifestyle or has the same nutritional needs. A serious weightlifter may need a protein heavy diet to see gains, but a mother of two small children probably needs a considerably more balanced diet to stay healthy and active. We understand that, and that’s why we have so many different Promax protein bars for you to choose from. The differences aren’t just in flavor—they’re also in the amount of protein, sugar, carbs, and fiber that go into each bar. So take a look and see which bar might be right for your fitness personality.
Sunday night means meal prep and setting aside your supplements for the weak. You’ve got goals, and you’re well on the way to accomplishing them. You’re definitely getting the most out of your gym membership. Meaning you’ve got a they-ask-how-your-parents-are-doing kind of relationship. You want the Pro Series. Available in Triple Chocolate Crisp or Peanut Butter Crisp, the Pro Series has 25 grams of protein – with whey protein as the primary source – and is designed with a precise blend of macronutrients to help fuel intense training—perfect for pre-workout fuel and post-workout recovery.
On. The. Go.
There simply isn’t enough time in the day. You’ve got spreadsheets to make, dinner to cook, and a soccer game to cheer at. And if you’re lucky, you can fit in a walk during lunch. You don’t have time for a sit down breakfast or lunch, so you need something that can fill you up without slowing you down. The original Promax bar is available in six different flavors, from Cookies ‘n Cream to Lemon Bar. It’ll provide you with enough energy to go from work, to the gym, to that soccer game, and finally back home. Make your busy day doable with a Promax Original protein bar.
You’re looking for that six-pack, and you know that some diet supplements are full of carbs that will slow you down and keep you from your goals. If you want that beach body, then try our Carb Sense line of protein bars. You still get 18 grams of protein, but you don’t have to compromise your diet while you do it, since each one only has 5-6g net carbs. Try our Chocolate Mint, Honey Peanut, or Salted Caramel, and you’ll be wondering why you didn’t join Promax nation sooner.
The Serial Snacker
You’re all about eating small meals throughout the day, but sometimes those little snacks aren’t the healthiest. You know you already get plenty of added sugar in most processed foods, so you’re looking for something that will get you all the nutrition you need—without all that sugar. So try a Lower Sugar protein bar. Available in Chocolate Fudge, Peanut Butter Chocolate, or Peanut Butter Cookie Dough, you’ll feel like you’re getting a treat, but without any artificial sweeteners or gelatin.
There really is a Promax bar for everyone, but if you need a little more convincing, try out our Pick Your Protein option to find exactly what you’re looking for.
Before explaining the benefits of burpees, it is important to share what exactly a burpee is, for those who have never heard of this exercise. A burpee is a six-count intense exercise movement, which combines squats and push-ups into an intensive singular movement, where you go from a standing position, to a squat, to a plank position, then perform a push-up and finally, reversing the order until you are standing.
Performing burpees as part of your normal workout routine does have several benefits. However, before attempting this intensive exercise, it is highly recommended you have someone there to supervise, as well as get permission from your healthcare provider, if you are not in peak physical condition. Some of the benefits you can gain by doing burpees, and repeating them in quick succession, as many times as possible before tiring include:
- Increases Endurance – Since burpees are performed quickly, and rely upon the entire movement of the body and all of your body weight, they are considered a “high-load” exercise. In addition, most people can perform as many as 15 complete burpees in just a 30 second period. Due to the high repetitions in a short period of time and high weight load, they are an effective exercise to use to increase endurance.
- Promotes Weight Loss – Burpees can help you lose weight (fat) because you are moving the muscles throughout the entire body and burning a large number of calories. When you burn more calories than you consume, it results in a reduction in body fat.
- Increases Strength – Since burpees push you through a wide range of strength building exercises, namely push-ups and squats, they help increase muscle mass and muscle strength. Not only does muscular strength in the legs and arms increase, but also the back, hips, stomach, and more.
- Improves Anaerobic Capacity – Burpees raise your heart rate in a short period of time, thereby contributing to anaerobic exercise training. During anaerobic training the body tends to produce energy with limited or without oxygen assistance. Doing burpees frequently can help increase your anaerobic capacity, and lead to improved heart and lung health.
For beginners, it is highly recommended to move through the burpee motions slowly at a regular pace, and gradually increase the speed in which you complete them as you become more comfortable. The last thing you want to do is cause an injury to your body because you tried to quickly move through unfamiliar motions.
If you are having problems performing burpees with your hands firmly on the floor, some beginners rely upon a step, bench, or box for support. As you become more proficient, then you should gradually lower the height of the support until you are doing burpees directly on the floor.
As your body starts to peak with regular burpees, you should consider one of several different burpee variations to make your reps more challenging, to continue to gain further benefits. After any intense workout, including burpees, remember to refuel your body with energy bars and protein bars ordered from Promax Nutrition by calling (888) 728-8962 now.
There is a wide range of benefits people gain when they ride their bikes on a frequent basis. Did you know that 82% of the people who regularly ride their bikes to work, but might not do any other forms of exercise or fitness, experienced an overall improvement in their health?
People who ride their bikes to work are able to get the minimum recommended 30 minutes of daily moderate aerobic activity, freeing time up before and after work for other activities.
Since they are getting in plenty of aerobic activity and giving the body a complete workout, they do not have to worry about making separate trips to the local health club, or trying to find time to fit in exercise around their busy schedules.
Not only is cycling a great way to get plenty of physical activity, it also helps lower risks for certain medical conditions, like high blood pressure, heart disease, and breast cancer. In addition, cycling on a regular basis improves overall brain functions, which helps reduce mental health issues, such as depression.
To discover more benefits that cycling on a daily basis provides, please continue to read and review the following infographic.
There’s quite a bit of pressure to look your best on your big day, and with everything else you have going on, you might be running short on time to get in shape. And that’s just for the wedding. If you want the Instagrams from your honeymoon to break a hundred likes, you’ve got to be looking your best. So while you’re taking the time to plan out the details for your wedding, don’t forget to plan out a fitness regimen for yourself, or even just find time to stay on your normal routine. Here’s how you can plan your wedding and make it to the altar and the beach looking your best.
- Pick Something You Can Do Anywhere
Don’t feel like you have time for the gym with all the demands of work and wedding planning eating up your time? Then pick a workout that can be done at home, during your lunch hour at work, or even somewhere in public. High-intensity interval training, bodyweight exercises, or running are all ideal for this. They don’t require much equipment and you can simply get up from your chair and start working out, rather than taking the time to drive to the gym and back. Plus, sticking with bodyweight exercises and high-intensity workouts will not only help build muscle, but burn fat as well.
- Eat Right
So easy on paper, so difficult in reality. The stress that goes along with planning your wedding might be causing a few late night snacks, but if you want to look your best, then you have to get your diet under control. You can do all the sit-ups you like, but you’ll never have the body you want for your honeymoon if you don’t eat well. This is something you can work on with your fiancé. It’s so much easier to stick to a diet or exercise plan when you have a partner, and who better than the person you’re about to marry? That way you’re both looking great on your wedding day.
- Stress Bust
So remember that stress we just mentioned? Yeah, it turns out excess stress—like the kind that comes along with planning a wedding, for instance—is super bad for your body. Stress can cause a number of unpleasant symptoms, including fatigue, headache, muscle pain, anxiety, and irritability. Oh, and it can also cause overeating and a decrease in exercise. So don’t let stress get the best of you. Try workouts that also involve some peace and mindfulness, like yoga. Meditation in the morning is also a great way to relieve the stress you feel when you wake up with a busy day ahead of you.
If you follow these three rules, you should find yourself in great shape when your wedding, and honeymoon, roll around. For more lifestyle and fitness tips, check out our blog, and while you’re there, use our Pick Your Protein tool to find the perfect Promax bar for you!
Information posted on this website is intended for informational and educational purposes only. Promax Nutrition Corp. (“Promax”) has compiled and prepared this information to help educate viewers about the importance of diet, exercise, and other lifestyle factors in maintaining good health. Promax intends to provide current and accurate information, but does not guarantee the accuracy, completeness, timeliness or usefulness of any information or resources listed on this Site. Promax assumes no responsibility or liability for any use of, or reliance on this information. This information does not constitute and should not be construed as medical advice. Consult your physician with any questions about your health, and before beginning any exercise or dietary program. Never disregard or delay seeking medical advice because of something you have read on this website. This Site has not been reviewed or endorsed by any governmental agency or certifying organization. Publication of links to third party websites and other information is provided for educational purposes only and does not constitute an endorsement of any Promax product.