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19 May 2016
Fitness Commandments to keep in mind

When it comes to fitness, there are particular rules which seem to be carved in stone, like commandments, so to speak. It's best to know these commandments to help make sure you won't have trouble reaching your workout goals.


1. Thou shall eat correctly before and after

The right diet is as important as the fitness routine itself, even perhaps more. Whether you wish to lose weight, maintain it or build muscle, you have to eat right. If you're going to eat a heavy meal, take action two hours before an action. The blood flow is concentrated in the digestive tract after eating, so your body will be busy with other things should you immediately work out after consuming. You also run the risk of getting an indigestion. If you don't have time, the light snack of fruits, nuts and oatmeal or veggies and oatmeal Thirty minutes before an activity can do.

Choose carbohydrate-rich foods like a pre-activity meal. Complex carbohydrates being exact. Carbs fuel your body, but the complex ones be in your system longer, providing a steady supply of energy. The excess fiber and nutrients from complex carbs can also be an added bonus.

It's important to eat within 40 minutes post-activity. Why? Since your body, particularly your muscles, will be starving for fuel. So you've to feed it right. High-protein foods are the most useful choice since muscles need them for repair. Fish, liver organ like chicken and turkey, in addition to beans work best. If you like a quick meal, get one of these shake with a 4:1 carb and protein ratio. The additional carbs are for giving you an energy boost.

What you may do, don't binge. While it's true that your body continuously burns calories after a task because of the increased metabolism, it wouldn't burn a truckload of calories.

2. Thou shall keep yourself hydrated regularly

Water, for many its simplicity and blandness, offers a great deal benefits. It refreshes your system and flushes the impurities. So always hydrate. Don't get to the level when you are so thirsty since this means you're already dehydrated.

Here's another reason you should drink more water. Recent research indicated that drinking seven portions of water a day can reduce your daily calorie intake. In the study, participants drank an average of 4.2 glasses of water a day. When their drinking habits was increased by between one to three glasses, their calorie intake was cut by way of a maximum of 205 calories. Additionally, it had a bonus. Their salt, saturated fat and sugar consumption considerably went down.

3. Thou shall warm up and cool down

Cold muscles aren't very flexible, enhancing the risk of injury when you exercise or play an activity. That's why you need to warm-up. Do a warm up for 10 minutes, or even more, if your workouts are going to be intense. On the other hand, you'll need to cool down post-activity. This will help you gradually lower your heart rate and let your muscles transition to some resting state.

4. Thou shall wear the right stuff

Gone are the days when you just wear anything when you work out or play sports. Now, if you really want to be comfortable and perform better, you really have to wear the right stuff. First out there is technical clothing. The specialized clothes, like Diadora apparel, this includes compression garments, besides being surprisingly durable despite being lightweight, has features like sweat-wicking and anti-microbial properties. Also, wear shoes that are workout related, like Diadora shoes, and sport-specific. Choose shoes that are also particular for your gait.

5. Thou shall observe the right form

Incorrect form can decrease the effectiveness of an exercise. Worse, it puts undue pressure on certain muscles or parts of the body increasing the possibility of injury. Learn the right form when doing each exercise. Even though playing sports, perform the correct way or technique regarding how to perform certain movements.

6. Thou shall keep your rest days holy

No matter how hard you train, you will still need sufficient rest to find out gains. Your body is not a machine. It needs to rebuild itself to make it stronger. And it can't do that if you constantly place your body under pressure without letting it heal properly. Reach least two to three times of rest, more in the event you undergo intense training.



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