Improving your health and succeeding in your workouts have a lot more to them than just exercising and staying active. It is also necessary to eat a healthy diet that gives you the vital nutrients you need to get the results you want. Two popular choices that are actually similar in their goals are the Ketogenic diet and the Paleolithic diet. However, it can be tough to know which diet will best help you reach your goals unless you research how each one affects your health. Here is a quick breakdown of paleo vs. keto so you can learn more about which foods to eat, which to avoid, and how they can bring short- and long-term success.
At the start of every year, everyone makes their new resolutions and many start a new diet that promises to help you reach your goals. Instead of just making healthy lifestyle decisions, we choose diets that we don’t know much about or if they are detrimental to our health. Some diets that you should avoid in 2017 include diet pills (not prescribed by a doctor,) teatoxes, 6:1 diet, and juicing. All of these can cause more harm than help to your body. They might create an impression of weight loss and detox but they are very hard to maintain and can cause complications. Instead of choosing one of these fad diets this year, here are 4 lifestyle diets that will help you achieve a healthier, well-balanced self, while helping you slim down.
Most people know that it is important to give your body the proper nutrition it needs but some might not realize the importance of what you eat before and after a workout is also important. When you fuel your workout with the proper nutrition you will help maximize the benefits of all your hard work during the workout.
The insanely popular Paleo diet cuts out dairy, legumes, grains, and processed junk foods in favor of nuts, meat, and other foods said to be preferred by our ancient ancestors. The concept behind the Paleo Diet is that Humans evolved on a diet very different from today. Therefore, it is argued that to be healthier, leaner, stronger and fitter, we must change our diet and remove foods that the cavemen couldn’t eat. The diet promises that you will have more energy, weight loss, and clearer skin. While the Paleo Diet might have good qualities let’s take a closer look to see if it is actually good for you.
Protein energy bars and shakes each have passionate bands of adherents in the fitness community, with aficionados of each willing to swear by their chosen supplement, but which one is really better?
Both. Protein bars and shakes each have their advantages, and which one is best for you really depends on your individual needs and fitness goals.
Check any fitness blog and between articles on the best high protein nutrition bars and secrets for the perfect workout, and you’ll probably see dozens of entries about squats. In the past few years, squats have become an incredibly popular exercise in the fitness world, thanks to their ability to engage multiple parts of the body and give them a strenuous and effective workout.
Breakfast is the most important meal of the day, so skimping on it simply isn’t an option. To stay in good health and to get into optimal shape, eating a good breakfast each day is a must.
This can be difficult if you have to hit the ground running each day – getting kids to school or clocking in early at work. Luckily, there are many great options for a quick and healthy breakfast, including nutritional bars and shakes and more traditional fare.
Working out during the hotter summer months can make you want to retreat to the indoors and avoid going outside until fall. However, with some minor adjustments, you can maintain your routines and stay fit. If you are going to train outdoors, you will want to avoid the hottest parts of the day, which are from around 11 a.m. until 5 p.m.
It is recommended to work out early in the morning before heading off to work. Not only is it much cooler outside, your body will have increased energy and higher cognitive functioning throughout the day. If you are unable to get to your routines at this time, consider doing them in the evening after the sun has started to set.
If you are a night owl, you could even get in your workout routines in the evening, when it is much cooler. Just remember to wear reflective, brightly colored, or white clothing, and carry a flashlight to make it easier for motorists to see you.
One viable alternative for summertime workouts is to spend more time swimming and in the pool. There are plenty of water-type physical fitness exercises you can perform to help maintain and improve your abilities.
Regardless of the outdoor routines you prefer, remember to slather on the sunscreen and reapply frequently to protect your skin. You should also wear a baseball cap to shade your eyes, and UV protectant sunglasses. Take time to rehydrate yourself while working out by drinking plenty of water. Most people suggest drinking a small amount every fifteen minutes.
If you simply cannot handle the heat of the outdoors, look for a gym or fitness center in your area that offers short-term summer memberships. These facilities offer the comforts of air conditioning and access to a wide array of equipment you can use to ensure your entire body gets the attention it needs.
If you are finding it hard to stay motivated, even with these various options, try implementing these tips:
- Start listening to music to liven up your mood and motivate you to exercise.
- Take time out to reward yourself for reaching fitness goals. Schedule a massage, go shopping, have a “cheat” day, or anything else you like.
- Set easy-to-obtain goals. During the summer months, you will want to adjust your short-term and long-term goals. It can be harder to set higher demands on your body and, if you fall short, you can be discouraged and lose your motivation. For instance, if a short-term goal is to shed 10 pounds in a month, you might want to adjust this to losing a minimum of a pound a week for 10 weeks.
- Don’t punish yourself if you skip working out for a day or two. If it is simply too hot outside, and you need to stay indoors, avoid feeling guilty about it. Instead, do some pushups, sit ups, or house cleaning to get in some physical activity.
After intensive workouts during the summer and throughout the rest of the year, remember to refuel your body with workout and sports nutrition bars from Promax Nutrition. Order yours today online, or call us at (888) 728-8962 for further help in selecting the right bars to fit your needs.
Olympians are the best athletes in the world. If you’re looking for amazing displays of just what the human body is capable of doing, there’s no better place to look. Of course, getting to the level of an Olympian isn’t easy; it takes a combination of natural talent and years of dedicated training it be able to do what those athletes do.
Not everyone has the natural talent, but anyone can take an example from the training that Olympians use to get in peak physical shape, and apply it to their own workout routines.
What, did you think training to be an Olympian was all springs and weight lifting? Any Olympic athlete or trainer can tell you that just important to getting into shape is proper diet and hydration.
Specifically, Olympians eat a breakfast rich in carbohydrates and lean protein, and keep eating every 3-4 hours (and within 90 minutes of every workout). Also, they drink lots of fluids. LOTS of fluids. On a typical day, an Olympian drinks half their own body weight in water, plus sports drinks rich in electrolytes after workouts.
Warm-Up and Recovery
Also important to developing the perfect Olympic training regimen is understanding the role warm-ups and recovery exercises play. A typical Olympic warm-up includes 10 minutes of jogging or jumping rope, followed by 10-15 minutes of dynamic warm-ups (skipping, reverse lunges, or other exercises that improve flexibility and coordination, and prevent injuries).
Once the workout is finished, Olympians always make sure to follow up with recovery techniques to reduce soreness and keep the body limber – foam rolling, massage, and stretches are a must.
Planning and Mental Training
It’s always a good idea to have a specific fitness goal in mind, so that you have something to work toward and a way to measure your progress. Like with everything else, Olympians take this to the next level.
Most Olympic athletes plan their training schedules years in advance (four years in advance, to be precise), and then stick with that schedule from the time one year’s Games end and another begins.
While most people may not have the time or discipline to stick to a four-year plan like that, they can still follow Olympians’ example by setting a specific goal for themselves, and a timeframe in which they want to meet it. Training like an Olympian requires exercising your brain and willpower, as much as your muscles.
Diversify Your Routine
Most athletes may focus on one particular event, but that doesn’t mean that they keep their training confined to just one of exercise. Runners don’t just run – they do sit ups, pull ups, ball exercises, and sometimes even take ballet. To be the best physically, you need to build all your muscles and train your entire body.
Training like an Olympian starts with the perfect diet. Promax Nutrition sports nutrition bars are designed to provide athletes with the perfect mix of proteins and nutrients, and come in a variety of flavors and formulas to meet your needs. Want to learn more? Contact us today.
Easy, quick access to healthy food, including low-calorie sources of protein, is half the battle in eating healthier and getting fit. All too often, we fall of the wagon because it’s easier to whip around the corner for a cheeseburger than it is to whip up a healthy meal.
Dropping the ball in the kitchen can erase all your hard work in the gym. No matter how hard you work out, if you’re still eating junk, all that effort will not yield many results. A recent article in Men’s Fitness found that people who spend less than an hour a day prepping food at home are more likely to eat fast food, while those who spend more time on meal prep are more likely to eat healthier.
Not all of us have the luxury of more than an hour a day to prep food, so these hints will help you make the most of the meal prep time you have:
- Multi-task when roasting vegetables – Roasting your veggies adds flavor, but cooking them all individually is time-consuming. If you’d like to have a batch of several veggies available to eat, pair them up based on cooking time. By cooking vegetables together, you maximize your efficiency in the kitchen. For example, you could roast fast-cooking vegetables like asparagus and cherry tomatoes together, or pair up longer-roasting veggies like carrots and cauliflower.
- Diversify your dishes – You can easily keep your meals from getting boring by preparing multiple varieties of the same food at one time. When cooking food, prepare more than one type of the same food by adding different spices and seasonings to varying versions of the same dish.
- Package based on portion size – It’s easy to just open a container of nuts, berries, or veggies and keep snacking until it’s empty. To exercise better portion control, package your food based on appropriate portion sizes. Use baggies or other small containers to hold the right portion size of foods you’ve prepared.
- Keep protein-rich snacks handy – For exercise enthusiasts, protein is absolutely essential, as it helps muscles to recover after a workout. Protein also works to stave off hunger. Having low calorie sources of protein nearby can help you avoid higher-calorie options.
- Have some salads ready to go – Salads provide a healthy alternative to people seeking a quick and easy meal. Pre-made salads can get soggy and unappealing if they’re stored for more than a few hours. However, you can keep your salad fresh by using a glass jar. Put your dressing at the jar’s bottom and then layer the food, putting sturdier vegetables toward the bottom and greens at the top. This method will allow you to make a fresh salad in the morning and enjoy it a few hours later at work.
Promax Nutrition offers great-tasting nutritional bars that provide the protein exercise enthusiasts need to maximize their fitness gains. Vegetarian and gluten-free, these protein bars come in a variety of great flavors and formulations to meet individual customer tastes and needs.