Easy Tips to Help You Lose Weight

January 22nd, 2015 by Promax Nutrition

Going on a diet can be a daunting event. You don’t want to deprive yourself, but you know that losing weight is best for your health. However, weight loss takes a lot of willpower and careful planning. Even the best protein bar on the market is not going to make you magically lose weight. Here are some things to keep in mind as you embark on your weight loss journey. These tips aren’t exactly science, but they can definitely help you shed some pounds:

Best protein bar

- Movement is the key. With a healthy, well-balanced diet combined with a good exercise plan, you will start seeing results. You don’t have to start with a cross-country run. Instead, start small with a brisk walk around the block, and keep building up until you are ready for that cross-country run.

- Cut down on eating out. If you eat out several times a week, cut it back to only once per week. While you are at it, change your usual meal, too. Instead of ordering that greasy, double cheeseburger, order a grilled chicken breast or some other healthier meal.

- Don’t forget breakfast. This is the time for a small, energizing meal, such as a healthy protein bar, to give your metabolism a boost for the rest of the day. Breakfast truly is the most important meal of the day, so don’t forget it.

- Leave the snacks at the store. If you have a craving for something sweet or salty late at night, you are less likely to indulge if it’s not in your home. Avoid buying snacks that aren’t healthy, and you will be much less inclined to eat them. After all, who wants to get out of the house at midnight?

- Quit smoking. If you are a smoker, give up the habit. Some people think that smoking is what helps them stay slim, but the truth is that quitting can make it easier for you to lose weight. Your taste buds improve, things start tasting and smelling better, you are more able to enjoy your food, so you may not be inclined to eat as much because you are feeling more satisfied. Plus, being able to breath while you walk and run is definitely going to help you lose weight.

- Consider yoga. Practicing yoga can help you get your mind and body in tune, which means you will better understand when you are hungry. You will also be able to stop eating when you are full, instead of stuffing yourself.

Losing weight doesn’t have to be difficult. No, it won’t necessarily be easy, but if you use your common sense, follow a sensible diet, and keep these tips in mind, you will reach your ideal weight before you know it. As long as you have the desire to make the changes, and as long as you are willing to keep at it, you will eventually see the results in smaller sizes and a toned, fit body.

To learn more about exercise, eating healthy, and how our protein bars can help you, contact us today at Promax.

 

Protein-licious Peanut Butter Cookie Dough Yogurt

January 21st, 2015 by Promax Nutrition

Peanut Butter Cookie Dough Yogurt

Who doesn’t love a great-tasting, high protein snack? Next time you need a yummy dessert, try out our #MAXMunchies Peanut Butter Cookie Dough Yogurt Recipe!

Ingredients

½ cup Plain Greek Yogurt
Sliced Almonds, ¼ cup
Half Apple, sliced
1 Promax LS Peanut Butter Cookie Dough Protein Bar
3 Raspberries

Instructions

1. Measure ½ cup Plain Greek Yogurt and pour into bowl or cup of your choosing
2. Dice half of an apple and slice into cubes or thin pieces
3. Cut the Promax LS Peanut Butter Cookie Dough Protein Bar into equal, small pieces
4. Evenly place Apple slices and Promax bar pieces on top of the yogurt
5. Pour Sliced Almonds on top of the Apples and Promax protein bar pieces
6. Top off with 3 Raspberries
7. Mix, indulge and enjoy!

Try out this #MAXMunchies recipe on your own and share your pictures on our Facebook, Twitter, Tumblr or Instagram.

Don’t forget the Promax LS Peanut Butter Cookie Dough Protein Bar to get started!

How to Make Time for Exercise

January 19th, 2015 by Promax Nutrition

When you are trying to get into shape, you need more than just the best protein bar on the market. You need physical activity to keep your metabolism working hard to burn calories and rid your body of unwanted pounds. For many people, the problem isn’t lack of motivation; the problem is lack of time. An hour’s worth of exercise every day is the recommended amount, and it can be hard to find that kind of free time with today’s busy lifestyles. Here are some ways you can get your daily amount of exercise in smaller chunks — but with the same healthy benefits.

- Find ways to get moving. If you are home alone for the day, or even tending to a small child, you can easily find a few minutes to get in some physical activity. While your baby is napping, you can walk on your treadmill, or go out in the yard for a few laps. Make use of your stairs, too, by walking up and down them for several minutes during the day.

- When you are busy cooking dinner, do a few squats while you are in-between tasks. You can also do push-ups off the countertop. You can even turn on your favorite music, and dance your heart out to burn some calories — and have a little fun!

- If you have kids, play with them! Not only is this a great way to get yourself moving, it’s a great way to keep them moving and enjoying physical activity. Remember — healthy habits are learned, so teach your children to run, jump, climb, ride bikes, shoot hoops, etc.

- If possible, walk to work every day or at least a few times each week. If your place of employment has an elevator, use the stairs. The more steps you take each day, the better.

- On your lunch break, forget the heavy meals. Instead, opt for a light snack, such as one of our tasty,  protein bars. You will get the nutrients and the energy you need..

The most important thing you can remember is to move. When you can walk instead of drive, do it. When you can take the stairs, use them. Even something as simple as getting up, walking to the TV, and adjusting the volume on your own without a remote — all of that counts as exercise.

In addition to moving every chance you get, eating right with lots of fresh veggies and fruits for snacks will help you get your body into shape. Eating several small meals and snacks each day is much better for your metabolism than eating one or two large, heavy meals. Of course, breakfast is still the most important meal of the day, so make sure you kick start your metabolism every morning with something light.

To learn more about proper nutrition and exercise to stay fit and healthy, contact us at Promax.

 

Diet and exercise

The Secret To Fulfilling Those New Year’s Workout Resolutions

January 17th, 2015 by Promax Nutrition

For many of us, no matter how devoted we are to our routines, when the holidays come around we can’t help having that extra slice of turkey or ham. And while rich foods help to make the season bright, they inevitably fuel the urgency of our New Year’s resolutions.

Now that 2014 is behind us and a bright, shiny 2015 ahead, it’s time to fulfill those resolutions. But before you hit the treadmill, however, a little planning can ensure your workouts are more productive.

Not All Nutrition Is The Same
Most of us know that not all food is the same. Nutritionists tell us the optimal means of achieving good health and wellness is through whole food sources – that we should have a balance of fruits, vegetables, protein (lean animal or vegan), and healthy fats.

Engineered foods, on the other hand, are alternative sources of nourishment either intended for times when whole food sources are unavailable, or when there is a need for strategic fuelling.

For those of us serious about a training or fitness regimen, strategic food resources offer an excellent way to help achieve a balanced diet in relation to an active lifestyle.

Strategic Nutrition Is Precision Nutrition
Strategic food sources offer the essential nutrition your body needs specifically in regard to the needs of grueling physical activity and sports training.

Some of the key advantages precision nutrition offers to those who lead an active lifestyle:

  • Digestibility – precision food sources offer the most nutrition while making the processing and absorption of these nutrients easier and more efficient for the body
  • Macronutrient rich – because the human body behaves very differently when active, precision food sources are able to supply the unique needs of bodies engaged in sustained activity

Precision food sources allow you to align your body’s needs when engaged in the stress of serious physical activity. Marrying the ease of digestibility with the nutrients needed to go the distance, precision nutrition allows you to get the maximum in reliable energy support when you need it.

Those Controversial Carbs
Carbs have gotten a lot of negative publicity lately. But the truth is simple: carbohydrates are an essential macronutrient.

Of all the macronutrients – protein, fat, carbs – carbohydrates have a unique and vital place in energy production. Unlike the other macronutrients, carbs can be turned into adenosine triphosphate (ATP), the high energy molecule that is the basis of all muscle growth and activity, with or without the presence of oxygen.

Carbs At Rest, Carbs In Motion
In ordinary circumstances, the body makes us of fats and carbs to supply the energy for movement. When at rest, the mix averages about 70% fats and 30% carbs. When the body is active (reflected in an increased heart rate), the intake of carbohydrates increases. During high-intensity exercise, the body uses almost 100% carbs to produce ATP.

As you get ready to hit the gym this January, understanding the way your metabolism responds to the demands you make on it is critical to ensuring its optimal performance. Promax understands that precision nutrition is the key to getting the most from your workout. Available in a wide array of flavors, each bar delivers complete protein – free of gluten, artificial preservatives and sweeteners.

Promax: precision nutrition for every active lifestyle.
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Losing Weight Safely: Marrying Exercise and Diet

December 29th, 2014 by Promax Nutrition

If you want to lose weight at a steady pace, you must do more than swap candy bars for protein bars. Losing weight is a lifestyle change. You have to get up off the couch and – also – change the way that you eat for life. This means eating good food and eating less of it. At the same time you must start exercising regularly. This means more than just a 30-minute workout a week. Below are some ways to get started.

  1. Eating a healthy diet is a good start to weight loss. You should start cutting back on sugars, starches, and animal fat. Instead, focus on fresh fruits, vegetables, beans, poultry, fish, healthy fats, and lean meats. You should also be drinking plenty of water. Many health experts recommend drinking one ounce per pound of body weight. This will help you cut out water retention and bloating.
  2. Keep a food journal so that you can see what you are eating and how much. This is very helpful if you are having trouble when losing weight. Record all of your drinks and all the water you drink, too. This can help you calculate any further changes that you need to make to your diet. Another good idea is to write about how you feel when you are eating. This can help you identify trends in your eating habits.
  3. Some studies show that progressive weight loss requires at least an hour or more of moderate exercise per day. Cardio and strength training are the best types of exercise to focus on. Cardio burns the most calories, which helps you lose weight faster. However, the amount of calories you burn is limited when this is all you do. Adding strength training help you to build muscle, which means you burn more calories all day long. This leads to even faster weight loss.
  4. Always start out slow when working out. If this means only working out for 30 minutes a day for three days a week to start, do it. Over time, you can work up to hour-long workouts that include both cardio and strength training. You can also dial up the intensity of your workouts over time. This gradual increase in workouts helps you to avoid injuries.
  5. Interval training is a good way to add intensity to your workouts. This allows you to work much harder, but for less time than normal workouts. These workouts are much more effective than cardio and strength training alone. Over time, you burn more and more calories as you up the intensity of each workout.
  6. Avoid any types of fad or crash diets. Anything that sounds too good to be true usually is, and sometimes can be harmful. In most cases, these diets help you to lose some weight, but, afterward, you will gain it all back. Losing weight is hard work. However, it is a lifestyle change that is very healthy for you. The benefits of eating right and exercise include a longer and healthier life. Aim to make small changes over time so that they can become permanent and an automatic part of your daily life.

For more information about weight loss and exercise, contact us at Promax Nutrition.

Losing weight

Nutrition Bar versus a Full Meal

December 26th, 2014 by Promax Nutrition

When you add working out into your weekly routine, it is hard to determine when you should consume a nutrition bar or just eat a real food meal. There are many good reasons to choose one over the other, but sometimes there are advantages, depending on the time of day, situation, and where you plan to work out. There is also the choice between the types of nutrition bars, as there are many.

When Eating a Full Meal Is Best

If you plan to work out close to home, it is often better to eat a meal 30 to 40 minutes before your workout. Your meal should be well balanced and not too large. You want to eat until you are satisfied, not stuffed or sluggish. When planning the meal, ensure you have the ability to start working out shortly after the meal.

What to Eat

This meal should be a balanced one, with high carbs, a medium amount of protein, a small amount of fat, and low in fiber. The carbs will feed the brain and muscles before the workout, which also gives you energy. Protein also gives you energy and makes you feel full during the duration of the workout. Protein is good for the muscles to preemptively prepare the muscles before the workout. Fat is another form of energy for the body. Though low fat is on the lips of most dieters, eating healthy fats that are in some oils (such as olive oil) and nuts is part of a balanced diet. When considering your meal, plan to consume something with 8 grams of fat or less. When choosing your meal, try avoid fiber as it slows digestion and can cause digestive upset during your workout.

When Eating a Nutrition Bar Is Best

If you have little time and have to rush from one place to another in a hurry, you are better off eating a nutrition bar before working out. This way, you can eat the bar on the way to the gym, without taking time away from your workout. Many gyms also sell nutrition bars inside, so, if you are really in a rush, you can buy one there and then head straight to your fitness machine of choice.

What Type of Nutrition Bar to Choose Pre-Workout

Because working out takes energy, you will want a bar high in carbs. Most bodybuilding forums recommend between 20 and 50 grams of carbs prior to a workout. Carbohydrates are essential for fueling your workout and preventing muscle breakdown (catabolism) during strenuous workouts. Also be sure to get high quality protein, paired with very little fat. A macro-nutrient breakdown of roughly 40/30/30 (carbs/protein/fat) works great, like a Promax Original bar.  Plan to eat your nutrition bar 20 to 40 minutes before your workout for the best results.

Post Workout: Food or Protein Bar

Post workout calls for protein paired with fast digesting carbs. The protein helps your muscles recover and heal. This is very important when it comes to building muscles and possibly preventing muscle soreness. Because your body benefits from the protein right away, you really should have your post workout meal within 10 minutes of the end of your workout. In many cases, this is too soon to eat a real food meal, so eating a protein bar makes a lot more sense.

For more information on our delicious, healthy bars, contact us at Promax.

How To Calculate Your Calorie Consumption Based On Your Body Type & Fitness Goals

December 18th, 2014 by Promax Nutrition

Whether you are trying to gain, lose, or maintain weight, the proper mix of diet and exercise will help you achieve your goals. In order to succeed in your effort, it is important to monitor your calorie consumption. The three primary macronutrients that provide calories and energy for your body are carbs, proteins, and fats.

To lose weight, it is necessary to keep your calorie intake lower than your total calories burned each day. Aim to lose no more than one to two pounds per week in order to stay healthy.

If you are looking to maintain weight, you will need to stick to a certain amount of calories each day. Take your current weight in pounds and multiply by 15 to find the magic number.

Finally, if you want to put on weight, it is important to consume an adequate amount of protein in addition to taking in more calories. Analyzing your current workout routine and diet will help you see what you can do to put on pounds.

Infographic - How to calculate your calorie consumption based on your body type and fitness goals

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Analysis and Use of Recovery Bars

December 18th, 2014 by Promax Nutrition

Recovery bars are simply protein bars used for recovery after a workout. Though you could have anything with protein in it and dub it a recovery product, certain ingredients are proven to aid recovery more than others do. This is why eating recovery bars after a hard workout can be helpful when you are trying to build lean muscle. There are many factors to consider when choosing protein bars for recovery. If you decide to do this, you’ll need to carefully consider the nutrition of the bar and what you eat afterward in order to lose weight and build muscle effectively.

  1. Look for bars high in protein, and choose the amount of carbs based on your workout. For workouts that are high intensity or long in duration, you’ll want a bar with a higher percentage of carbs to provide glycogen to your “damaged” muscles. For low intensity workouts you’ll want to choose a bar that is lower in total carbs. Additionally, once you’re your workout is over, your muscles need the nutrition that a protein bar can provide..
  2. Do not eat a regular meal after a workout in conjunction with a recovery bar unless your calorie needs dictate it. This is where you need to choose. Eating a recovery bar, and then dashing off to eat a full meal, could sabotage your diet and workout. After a big workout eat a recovery bar immediately, then plan a real food meal 1-2 hours later.
  3. between How’s this: Strategize the size of your recovery bar based on the size of your workout. Bigger, harder and longer workouts demand more calories in your recovery bar. It’s also important to consider your overall daily caloric need when choosing your fuel. If your diet or workout demands fewer calories in your recovery meal, aim for approximately 150-300 calories. Bigger workouts can often demand more than 300 calories in order to promote optimal recovery.
  4. A 2010 study published in The International Journal of Sport Nutrition and Exercise Metabolism suggests that you need at least 20 g of protein after a workout to fully recover. When you choose a recovery bar, keep this number in mind.
  5. For post-running recovery, or recovery from a strenuous workout, make sure the recovery bar offers a 3:1 carb to protein ratio. This would suggest that you should look for a protein and carb-rich bar. However, after a normal workout, you should consider looking into a lower carb/protein ratio. For smaller workouts look for a 2:1 or 1:1 carb to protein ratio, like a Promax Original bar.
  6. The amount of calories you consume has a large significance. To lose weight, you must keep track of the calories going in and out. Calories going in include all of the calories in everything you eat and drink. Calories going out include the ones that you burn during regular activities and during a workout. Always choose your protein bar based how many calories you burned during the workout and your overall caloric goals.

For more information about recovering after a workout with one of our bars, contact us at Promax Nutrition.

excerise

Photo courtesy of pippalou @ morguefile.com

 

Fitness Tips for Beginners

December 18th, 2014 by Promax Nutrition

When you’ve got the best energy bars on your side, you might feel like you can conquer anything in your fitness endeavors. However, when you are starting out on the path to getting fit, you will have to start slow. If you go too hard too fast, you risk injury, burnout and unnecessary discomfort. In addition to this, fitness is a mixture of technique and diet. Here are some tips to take you from beginner status to pro in no time!

  1. Form a daily exercise habit. This means that your workout frequency is appropriate to your goals. If you are working out frequently, be sure to incorporate some days off. When you start to gain results, start focusing on different areas of your body on different days.
  2. Try new things all the time. Avoid getting stuck in the same routine. By engaging in different exercises and sequences you’ll keep your body from hitting a plateau. Focus on different areas of the body so that your body cannot fall into a groove.
  3. Relax when you work out. Being tense and straining can cause you to hurt yourself when working out. It also wastes a lot of energy that could have been applied to your workout routine. If you are having trouble relaxing while working out, try meditation or yoga prior to your routine, and then do it again afterward.
  4. Always sit, stand, and walk with good posture. It improves your mood and attitude. This also applies to your workout. If you mentally check out during this time, you are not working out to your full potential. This makes your workouts ineffective. Good alignment also reduces your risk of injury.
  5. Learn to breathe. Breathing is involuntary, but, while working out, you need to be doing it right. For better performance, experts suggest that you need to inhale for the rest phases, and exhale during the work phases. This is not as easy as it sounds, and it is something you’ll have to continually work at.
  6. Always be ready to set new goals. Hitting a slump at the gym or in your progress is hard to stomach. When this happens, you have to be prepared to change your goals and your workouts. Instead of hitting the exercise machines again, try out Zumba or go lift some weights.
  7. Wear functional footwear. Make sure your shoes are comfortable throughout your workouts. When choosing a shoe, head to an athletic store where you can speak with someone who knows which types of shoes are best for different activities.
  8. If your competitive nature is getting out of hand, try exercising for a few days with someone who moves at a much slower pace. There is no pressure or a need to compete, and you might just have fun doing it.
  9. Do all the activities that you hate or feel like you cannot conquer. This means struggling through exercises that you are not very good at. Over time, you’ll see more progress and might even come to enjoy those exercises.
  10. Avoid overeating when you first start out, especially if weight loss if your goal. Be sure to eat at regular intervals throughout the day aiming for 4 to 6 healthy meals and snacks.

For more fitness advice and tips, contact us at Promax.

Photo courtesy of dmscs @ morguefile.com

Photo courtesy of dmscs @ morguefile.com

 

The Best Exercises for Arm Day

December 11th, 2014 by Promax Nutrition

In conjunction with healthy energy bars, you can take arm day to the next level by switching up your workout routine. Changing your workout routine is essential for building muscles. The body becomes complacent, over time, when you complete the same exercises all the time. This contributes to plateaus. Avoid this by knowing when to change your routine and when to take a break. In addition, you can try some of the exercises below:

  1. Standing Dumbbell Reverse Curl: This exercise is just like the bicep curl, but it does it in a slightly different manner. Start by standing with feet about a foot apart and hold a dumbbell in each hand, with palms facing backward. Bend at the elbow and pull the dumbbell up to the front of your shoulder keeping the palm facing outward. You will end with the dumbbells in front of your shoulders and your palms facing forward. , Slowly lower the weights. Do 3 sets of 6-8 reps for size gains and 12-15 reps for strength and muscular endurance.
  2. Hammer Curls: Stand with the feet a foot apart and have a dumbbell in each hand at your side with palms facing your thighs.  Start with one side, bend your elbow and pull the dumbbell up to the front your shoulder. The dumbbell should be held with the weighted ends vertical so that your palm stays in the same position as the start. After you lower one arm, lift the other. Do 3 sets of 6-8 reps for size gains and 12-15 for strength and muscular endurance.
  3. EZ-Bar Curl: Stand with your feet one foot apart and hold and EZ bar bar in front of you with both hands, palms up. Bend at your elbows and pull the bar up towards your chin. . Hold the bar for one second and slowly lower it. Do 3 sets of 6-8 reps for size gains and 12-15 for strength and muscular endurance
  4. Chin-Up: To do a chip-up, you need a pull-up bar. Place your hands shoulder-width distance apart with your palms facing towards you. Pull yourself up to the bar at chin height by contracting your arms and back muscles.. Then slowly lower and do it again. You should be able to complete 3 sets of 6-8 reps. If this exercise is too hard, you can develop the necessary strength by performing the Reverse Grip Lat Pull Down exercise for a few weeks.
  5. Close-Grip Bench Press: You’ll need a weight bench and a spotter (for safety) to do this exercise. Place your hands approximately 6 inches apart on the  bar.. Take the bar off the pegs, lower it to the middle of  chest, and then push from your arms to return to the starting position again. The movement needs to be slow and controlled. Do 3 sets of 6-8 reps of this exercise for size gains and 12-15 for strength and muscular endurance
  6. The Dip: For this exercise, you need parallel bars. You can dip by holding yourself up on the bars with your arms, and lifting your legs under your buttocks. Lower your whole body slowly with your arms, as if you were doing a pushup (same arm movement). Do 3 sets of 8-10 for size gains and 12-15 for strength and muscular endurance . This exercise works your arms and upper chest muscles.

These are just a handful of exercises that you can try when working out on arm day. All of them are designed to build up arm muscle, not maintain what you have. Many of these exercises are the type that body builders use to add muscle mass to their arms. You should take a few rest days after completing these exercises and focus on a different part of the body.

For more great exercises and nutrition advice, contact us at Promax.

Photo courtesy of jllfitness @ morguefile.com

Photo courtesy of jllfitness @ morguefile.com

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.