Working out — we all need to do it, and in many cases, we avoid it. Working out is strenuous exercise, but the benefits are unbeatable. Healthy protein bars like the ones we offer can assist in reaching your goals, but you also have to do some actual work to see results. If you are finally ready to start working out regularly, or if you already work out, but want to make your sessions better, here are some tips from Promax to help you make the most of your sweat session.
- Fuel your body the right way before and after your workout. You may not realize it, but properly fueling your body is going to help you achieve maximum results with your workout. Before working out, you want to make sure your body has enough fuel to power through the workout without causing digestive upset. After, you want to make sure that your body reaps the benefits of the workout by refueling with foods that assimilate into your body quickly.
- Change things up and stay focused. When you’re working out, change your speed and intensity levels. This gives your muscles the variety they need to stimulate progress. Make sure you stay focused during your workout too, because there is a connection between the mind and the body — staying focused on what you are doing and the areas of your body being addressed can help you achieve the best results.
- Cycle your workouts between moderate and hard effort levels. Your muscles will see the most results if you lift heavy weights for a few weeks, then go back to a lighter set of weights for one week. Variety is the spice of life, so give your muscles a break and still reap the rewards.
- Save the stretching for after you are finished. Instead of stretching before a workout, do it after you are done. Your muscles are warmed up and ready to stretch, increasing your flexibility. Stretching beforehand can actually make you a bit weaker and hinder your workout results.
- Make room for heat. Whether it’s a sauna or a hot tub, if you can find the time to sit in the warmth after a workout, your body will enjoy the benefits. Different studies have demonstrated that heat exposure after a workout can increase your overall muscle mass over time. Even though the increase is a small percentage, every little bit counts, right?
- Keep your form. When working out, make sure your body form is perfect. The last thing you want to do is wind up targeting a different area of your body because your form is off. Even worse, if your form isn’t right, you run the risk of injury, which will only set your workout goals back even further.
Making the most of a workout isn’t hard. You can always seek the advice of a personal trainer at your gym for even more workout tips. As you work out, just keep one thing in mind — the results may not come easily, but they will be worth every bit of effort.
For more information about fueling your body, contact us here at Promax Nutrition.
Image courtesy of pippalou @ morguefile.com
At this point in your journey to a fitter, healthier body, you probably have a pretty good understanding of nutrition — or you are at least learning about it. You know that your body needs the right balance of carbs, proteins, and other nutrients before and after a workout. You know that you can find that balance in our healthy protein bars, or you can find it in a selection of other foods. You know that your body needs a healthy diet, in general, as well as an exercise routine. When it comes to exercise, that is where your knowledge may be clouded. There are certain exercise myths sworn to be true, and Promax is here to debunk the myths and keep you on the right track.
- You can spot-train certain areas of your body, such as your abs. Well, you can target any area you want, but if you are looking for a six-pack, it doesn’t really matter how many crunches you do. If your abs are hidden behind body fat, until you get rid of the body fat, you will never see your abs. Instead of focusing on specific target areas, concentrate on a more full-body workout that is going to reduce body fat — then you will start to see the results you want.
- You must stretch, or you could be injured. Studies have shown that stretching is not a necessary pre-workout routine. It can help a little, but it may not necessarily increase your range of motion. In some cases, stretching too much can make you a bit unstable, which could lead to an injury. Also, research has shown that intense stretching before strength workouts actually decreases a muscle’s ability to generate force. Try a quick warm-up exercise routine to get your heart pumping and your muscles warmed up.
- You burn more calories during cardio with weights. While this is true, it’s not so true that you need to make it a necessary part of your exercise routine. In other words, holding weights during your cardio workout is going to burn a few more calories, but not enough to make a huge difference. What it will do is put you at a higher risk for a possible injury. The human body isn’t designed to have heavy hands or feet! Find other ways of burning extra calories, such as hopping on the treadmill at a faster speed.
- Exercising about 45 minutes every day will keep you healthy, no matter what. Sure, you need daily exercise. However, exercise isn’t going to keep you healthy by itself. If you exercise for an hour each day, but spend the rest of the day eating junk food and watching TV, your body is going to show the effects. Focus on a lifestyle change, instead of just adding exercise to your daily life. Exercise and healthy eating go hand-in-hand.
- “No pain, no gain” is the way to go. The truth is that it is fine for your workout to push you to the edge of your comfort zone — and even out of it. But if you are feeling intense pain during your workout, if you are on the verge of losing consciousness, or are otherwise completely uncomfortable, then you are pushing yourself too far. Your workout should test your limits, but never to the point of severe pain. Know your limits, and slowly expand your comfort zone over time.
Contact us today at Promax to learn more about exercise myths, nutrition, and how our healthy bars can be a great addition to your daily workout routine.
Photo courtesy of firstname.lastname@example.org
Knowing that you need to eat healthfully is easy — actually doing it: that’s another thing. We all know that healthy eating is the first step to a healthier life and body. But eating healthfully is not always easy, especially with all of the yummy foods you can find in any grocery store. Learning the right way to shop for groceries is your first step toward healthy eating. Healthy grocery shopping involves more than grabbing a box of healthy protein bars and calling it a day. Here are 8 tips and tricks to help you become a healthier grocery shopper:
- Plan your healthy grocery list. Before you ever step foot out of the house, have your grocery list ready and make sure it includes foods that meet your daily dietary needs. These should include veggies, fruits, lean meats, beans, poultry, and whole grain foods. Change things up each week by adding a new fruit or veggie to give your taste buds a treat without sacrificing health benefits.
- Stick to the perimeter. When you are in the store and shopping, stay away from the center aisles as much as you can. If you pay attention to the layout of most grocery stores, the center aisles is where you are likely to find the sugary, sweet foods — you know … the good stuff — that you need to avoid. Instead, shop the perimeter, because this is where you will find milk, meats, veggies, and fruits — the healthy stuff.
- Opt for single-serve packaging. You may have to pay a little more for a single-serving package, but it will be money well spent when you learn how to control your portions. Portion control is a key part of eating healthy, and single-serve packages of food, such as cheese sticks or precut veggies, ensure that you get just enough and never too much. Our protein bars are single-serve and pack a healthy punch to keep your diet on track.
- Shop for rainbows. The produce section should be the area where you spend the most time shopping. Try to create a rainbow of veggies and fruits in your basket! Choose a variety of colors, because each one provides different vitamins and minerals. The more colors you have, the better!
- Keep the grains whole. When shopping for breads and pasta, choose whole grain varieties. When you do venture into the center aisle for cereal, make sure you choose a whole grain option with less sugar and plenty of fiber.
- Dairy shouldn’t be fatty. When you hit the dairy section, choose low-fat or nonfat items. These include yogurts, milk, and cheeses, all of which help you meet your daily needs for calcium and vitamin D.
- Hit the freezer section! Frozen fruits and vegetables are picked and frozen at the peak of ripeness and freshness making them just a nutritious as fresh options. When you can’t get fresh, try out lots of great frozen options.
- Read the labels. If you are ever in doubt about one of your food choices, take a look at the label. Aim to choose options that have few ingredients. In this case, less if more! If the label is full of words that you cannot pronounce, put it back.
Contact us today at Promax to learn more about our protein bars and how they can help you meet your dietary needs without sacrificing your diet.
Image courtesy of Ambro / FreeDigitalPhotos.net