Sports and Fitness Blog
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Welcome to the Sports and Fitness Blog, where you will find free tips on workouts, nutrition, recipes and healthy lifestyle.
DO SOMETHING - An amateurish start will produce more results than the best laid heaviest daydream.
Allow sufficient rest between workouts. Your muscle grow during the recovery period after a workout. Training basically damages your body, over training does not allow your body to grow and strengthen as it repairs itself. Usually training a body part once a week is recommended. And remember, workouts should last 30 - 60 minutes. If you can keep it up for longer, you're not putting max effort into each movement.
Split your workouts into routines that focuses on different body parts. By working only one or two body parts per workout, you are able to better concentrate and use your full effort to get the most out of your efforts. This also allows your body to be recovering in one part while you training a different part.
Get up early and do 20-30 minutes of cardio work before breakfast to wake up your metabolism. You'll be more energized your whole day.
A healthy body depends on more than exercise, without proper diet and rest, your body can not sustain your efforts and will become more and more injury prone.
Eat 5-6 small meals high in protein instead of 3 large meals. This ensures a steady supply of nutrients to growing muscles.
Consume 1 gram of protein per pound of body weight each day. Muscle requires protein for growth. Protein is made up of amino acids - the building blocks of life.
Limit carbohydrates after 6 or 7 pm. Carbohydrates consumed before going to bed are not burned by the body and more easily take up residence around your middle and thighs.
Water is often the forgotten nutrient and the very basis of a healthy diet. Whether a diet is fad or scientific, high protein or high carb, adequate water intake is the one constant through them all. Your body normally requires 1½ liters per day. High intake of protein requires additional water for flushing the increased protein by-products. Dehydraztion will also undermine your workout, don't hit the gym without your water bottle.
Protein shakes and food supplements do not replace a balanced diet and should only be used to supplement your food intake, not replace it. Although your body requires extra protein to create the mass you're striving for, a diet nutritionally poor in vitamins, minerals and fibers will prevent you from achieving your goals and leave you vulnerable to injuries and slow recovery. Lifting is suppose to improve your health, not compromise it.
1. Cook about a pound of pasta, drain
2. Place in a tub or bowl
3. Pour in some olive oil and mix well. (Use only enough to keep it from sticking togeather in the bowl.
4. Place in portion size baggies in the fridge. It will keep approximantly 4 days.
COOKING A PORTION
1. Heat about 3 tbsp. of olive oil, toss in fresh garlic, saute until brown
2. Throw in cut up vegetables and toss until coated. (about 2 min.)
3. Add ¼ - ½ c. vegetable or chicken stock (canned) and simmer on medium until vegetables are soft.
4. Add portion of pasta, salt, pepper, etc. and simmer covered for 3 minutes.
HINTS: Do 2 or 3 portions and store in refrigerator, microwave as needed. Vegetable and chicken stock add flavor and keep things from burning in oil. When making rice, use ½ stock and ½ water for an unbelievable taste.
BEWARE: Taste the stock before adding salt, usually, you won't need to add any more.
Use A Weighted Vest To Get More Results In Less Time With Your Bodyweight Workouts
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