Tag Archives: Fitness

What You Eat is What You Lift- How Your Food Choices Influence Your Performance

A common issue among new fitness enthusiasts is their lack of understanding of proper nutrition – what it is, what it does and what it has to do with training. Most either start out by believing that more strength and more muscle means more food, so they eat more of anything and everything, without paying attention to their timing or menu.

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Exercise Tips for Beginners

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Experienced athletes and fitness professionals already know the right and wrong way to get the most from their exercise programs. They know how to fuel their body with protein bars before and after workouts; they know which exercises will best achieve desired results; and they know how to push their body without breaking it. Beginners to the world of exercise are not on the same fitness level, so they need to keep some handy tips in mind as they begin their own fitness journey.

– Make sure you are physically able to exercise. This might include a visit to your doctor to get the okay, especially if you have any health issues, such as knee problems, blood pressure problems, or heart problems. Get the green light from a professional before you start your exercise program.

– Remember that you are a beginner. It can be easy to dive headfirst into exercising and throw caution to the wind. But you will pay for overdoing it, and you can even seriously hurt your body. Instead, opt for a beginner’s program that will gradually ease you into more strenuous workouts. These programs won’t have you working out five days a week until your body is physically ready for that much exercise.

– Make sure you have the right equipment. This includes the proper shoes and clothing for the activities you plan on doing. For instance, if you are going to run, you need running shoes that are designed to support your feet the right way. If you are hitting a bike trail on your bicycle, then you need to make sure your clothes are form-fitting to keep anything from getting tangled up in the wheels or chain.

– Know when to stop. If you are feeling too much discomfort during your exercise routine, it is okay to take a break. Yes, you want to raise your heartrate, but you don’t want to wind up in cardiac arrest. If you feel any chest pains, severe muscle cramps, or other serious symptoms, stop exercising immediately.

– If you are going to a gym and training with a personal trainer, make sure he/she knows that you are a beginner, and mention any health concerns you have. Your trainer will design a program specifically to meet your needs.

– Avoid stretching until your muscles are warmed up. Doing some minor warmup exercises will get your muscles ready for action. Then, you can do some stretches. If you stretch before you warm up, you can put yourself at risk for an injury. Your muscles need to be eased into the exercise process every time, rather than going full-force without warming up.

– Keep your expectations reasonable. You are not going to see instant results as a beginner. You have to work up to the more strenuous workouts, the ones that are going to have a bigger impact on your fitness. So, be patient, keep working out, and eventually you will see the results you want.

To learn more about fitness and exercise, whether you are a beginner or an old pro, contact us today at Promax Nutrition.

Getting Fit — It’s a Lifestyle Change

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The use of healthy protein bars as a part of your regular diet and exercise routine can benefit your fitness plans. While there are naysayers out there that will have you believe protein bars have no benefits, the truth is that they are quite beneficial—provided that they are used in an appropriate manner. If you are starting a new fitness journey, then you need to understand all aspects of getting fit—because it is more than just cutting out sweets. It is a lifestyle change; a full-fledged commitment to getting and staying healthy and fit.

Diet

Your diet plan is a crucial part of a fitness plan. You can exercise until the cows come home, and you may even see minor results, but if you really want to get fit, then you have to change your eating habits. A nutritionist can help you determine the right eating plan for your body type, because different people require different diets. For instance, someone that just needs to shed five pounds to look good in a bikini has different needs than someone looking to lose 100 pounds.

Eating right, which includes lots of veggies, fruits, grains—and yes, protein bars for fueling the body before and after a workout—will help you achieve your desired results.

Exercise

The next critical part of your fitness plan is getting active. You can go to a gym and have a trainer help you with an exercise plan. You can also opt to get active at home. The point of exercise is to raise your heartrate, and burn calories and fat—more than you’re taking in, so you will see results. Once you reach your desired fitness level, than you can start a maintenance plan that will ensure your body stays fit.

Exercise doesn’t have to be difficult. In fact, if you are just starting out, you need to take things slow. Find exercises that you enjoy, which will make it easier to actually get up and work out. If you are exercising at home, find creative ways to get moving, such as going for a jog with your dog or playing touch football with your kids for an hour. The key is movement—and lots of it.

Bars

When it comes to using bars to enhance your fitness plan, use them in moderation. They are a great fuel for your body before and after a workout. They help to give you the energy needed to complete a hard workout, and they help to replenish your body after a workout. They can be a meal replacement or snack when needed, but try to eat regular, well-balanced meals when possible.

Nutrition and fitness don’t have to be scary. They don’t have to be difficult. Yes, they are life-changing, but the changes will be worth it when you live a long and healthy life. To learn more about nutrition, as well as our yummy selection of bars to fuel your body, contact us today at Promax.

Benefits of Nutrition Bars

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As you make various lifestyle changes on your journey to fitness, one of the most essential areas for change is that of your eating habits. Without proper and healthy nutrition, it will be a losing battle to try and get fit. You have to start eating to fuel your body and nurture it, rather than eating simply because something tastes good or because you are having a bad day. Nutrition bars can become a good friend to your body as you start to get into shape—and they can help you stay in shape. Here are some key benefits of these bars that you may not know:

Convenient for fueling your body both before and after a workout. You can quickly get the fuel your body needs to endure a long workout or recover from a strenuous run with one of our bars. You don’t have to worry about making a messy shake or trying to squeeze in time for a full meal — you have the convenience of everything your body needs in one, small package.

Ideal for a quick boost of energy and endurance. Let’s say you have an extra-long meeting at work. You know there won’t be any breaks for snacks. You can munch on one of these bars, and you will have the energy you need to get through the meeting without suffering from terrible hungerpangs.

Great for occasional meal replacement. While you don’t want to replace all of your meals with these bars, they are perfect for when you simply don’t have time to sit down for a meal, and are —much better than hitting a fast-food restaurant. These barsare nutritionally balanced, giving your body everything it needs to carry on throughout the day.

Easy to incorporate into your lifestyle. These bars are simple to add into your weekly diet. You can choose to eat them before and after a workout; and you can even make a quick breakfast out of a bar instead of a bowl of sweet cereal. The bars require no cooking or baking—just open the package, and you have a protein-packed alternative complete with  vitamins and minerals, right there in the palm of your hand.

There are many health experts that might tell you to say no to these handy bars. However, there is nothing wrong with incorporating the bars into your overall healthy diet and exercise plan. These are not miracle bars that will suddenly turn your body into a fitness dream. Rather, they are designed to enhance your current workout plan, providing your body with much-needed fuel, and they are ideal for occasional meal-replacement.

When you partake of the bars in a smart manner, using your common sense and continuing your current healthy eating plan, you will soon begin to notice the benefits of the bars—and the results of your hard work.

For more information about nutrition, and to learn more about our selection of tasty, protein bars, contact us today at Promax Nutrition.

How to Refuel the Right Way after a Workout

Refueling after a workout is important for muscle growth and recovery. You can achieve this with a protein bar built for your goals, a real food meal, or a protein smoothie. The type of food you eat is not as important as the nutrition of that food or the timing. There are three critical things to consider when strategizing your meal: timing, macronutrient breakdown, and food source. If you time your post-workout meals appropriately and eat the right foods, you’ll see optimal results from your fitness efforts.

  1. The timing of your post-workout meal is very important. You need to eat right away after a workout in order to refuel muscle and stimulate adaptation. In most cases, the timing of your post-workout meal will dictate the type of food available. This is why keeping protein bars on standby is important.
  2. The nutrition of the post-workout meal is as important as the timing. Most nutrition experts recommend a meal with a combination of carbs and protein and very little fat. The protein is essential for building new muscle, which in turn causes the body to burn more calories at rest. This raises the metabolism. The carbs in the recovery meal are important to refill glycogen in your muscles and liver. The post-workout meal should be low in fat. It has to be able to be digested quickly, whereas foods high in fat sit in the stomach and intestines for a longer time. When choosing your meal, make sure it has at least 20 to 25 grams of protein for women, and 30 to 45 grams for men.
  3. The type of food you choose depends on where and how you are working out. If you’re at the gym, having a nutritious post-workout smoothie is a great option. However, you must make sure that it has little to no fat in it. This might be hard to do when purchasing a smoothie from a vendor. Another option is to choose a protein bar that is right for your needs. You can choose to eat a real food meal, especially if you work out at home. Foods high in protein include chicken, turkey, lean red meats, eggs, dairy and tofu or tempeh..
  4. Meals that come after the post-workout meal should go back to your normal, balanced diet. It is important to make sure that you are eating enough carbs and fats in your diet. Fats are essential to a healthy diet. According to a study in the Journal of the American Medical Association, fats protect against insulin resistance and give the body energy. Therefore, you should make sure your diet contains a balance of healthy fats, carbs, protein, and vitamins.

Following these steps will help you to build muscle effectively after workouts. Over time, you will notice that you have more energy, have a lower body fat percentage, and have a higher metabolism. This means that you will burn calories faster if weight loss is a goal.. Adjust the number of calories you eat each day to make sure you are supporting your nutrition and activity needs. .

For more information on proper nutrition post-workout, contact us at Promax Nutrition.

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Photo courtesy of Avery Watts @ flickr.com