If you want to lose weight, it’s important to know what foods to eat, and when to eat them. The meals and snacks you consume before and after exercising give you energy, prime your metabolism, and help you drop more pounds. Study these tips before you head to the gym.
How to Eat Before You Work Out
Forget the myth about exercising on an empty stomach. You’re likely to wind up losing muscle, and your performance will suffer. Give your body what it needs to train hard.
1. Choose carbs and protein. Gear up with a helping of complex carbohydrates and fast-digesting protein. Some good choices include Greek yogurt with fresh fruit or an egg with broccoli.
2. Drink water. The American College of Sports Medicine recommends drinking 2 to 3 cups of water within 2 or 3 hours of your workout. You may want to drink a little more or less based on your body size and the weather.
3. Keep it light. You want just enough calories to sustain you without weighing you down. Go easy on the fats. Wait at least 3 hours after any large meal before starting intense exercise.
4. Limit fiber. While a high-fiber diet is great for many reasons, including lowering cholesterol and stabilizing blood sugar, save the bran for later. You can fill up after you’re done sweating.
5. Play it safe. Midway through a dance class is an awkward time to discover how your body will react to unfamiliar foods. Stick to your regular fare and save the culinary experiments for your downtime.
How to Eat After You Work Out
Exercise uses up the glycogen stored in your muscles. In order for your body to recover and keep burning calories efficiently, you need to replace those stored carbohydrates. Here’s how to refuel.
1. Act fast. Some studies suggest that your body’s ability to replenish glycogen peaks soon after your workout. Plan on eating right away or at least within 2 hours.
2. Balance it out. It’s time to enjoy the same complex carbohydrates and proteins you ate before, but now you can add more healthy fats into the mix. Feast on baked salmon with your favorite vegetables or stir fry some tofu with bok choy and red peppers.
3. Control portions. Of course, if you’re trying to reduce, you want to burn up more energy than you take in. Online calorie counters can help you calculate your individual needs so you can figure out effective serving sizes for each meal and snack.
4. Focus on quality. At the same time, keep in mind that evidence is building that not all calories are the same. For the sake of your overall health and fitness, filling your plate with whole foods is preferable to eating the same amount of processed products.
5. Replace fluids. Plain water is usually adequate for staying hydrated. Carry your water bottle with you so you can drink while you’re exercising and drink at least 8 ounces afterwards.
6. Restore potassium. If you sweat heavily or work out for more than an hour, consider sports drinks to replace potassium and other electrolytes. Coconut water and various fruit and vegetables juices will work too.
Lose weight faster and more safely by putting the power of nutrition to work for you. Enjoying delicious and nutritious snacks and meals before and after exercise will give you the energy you need to lift weights or run for miles. You’ll slim down without having to go hungry when you combine physical activity and a balanced diet.
What do guys in their 20s really want from a woman? And what does any of that have to do with Craigslist?
You might not think of Craigslist as a scientific tool, but it really offers a certain amount of insight into the psychology of the people around us.
For example, ladies, if you’ve ever driven yourself crazy wondering what men really want, you’re not alone—but your answer could be right at your fingertips– all it might take to find out is a quick check of some Craigslist ads.
Wait, what? Find out what guys in their 20s want…on Craigslist?
So, being the big research geek I am, I just had to know if Craigslist ads could give me a good idea of what men, in general, want. I took a look at a cross-section of men-for-women (M4W) ads on Craigslist in my local area in their 20s, 30s, 40s, 50s and 60s. Today, we’re looking at guys in their 20s want.
(Stay tuned for follow-up articles in this series to discuss the 30-60 somethings!)
What do guys in their 20s want in a woman?
While none of the men’s answers were identical, there were certain trends that could be noted, both across the board and within each age group, including, of course, our fearless 20-somethings.
Honest, Sincere and Must Love Bondage (Age 23)
A 23-year-old anonymous male posted this ad seeking “…that special woman that will respect and honor me. A woman that is honest, sincere, dedicated, good worker and loves to spend quality time with his man…family values and responsible. A woman that likes to enjoy the beautiful things of life, a woman that is willing to have one man in her life, a person I can trust…”
So far, so good, right?
The young man goes on to reiterate that he wants a decent-looking, active, fun-loving woman who shold also have a nice body, no criminal history, financial stability and must like to travel.
Finally, he ends his ad with a note on cleanliness, followed by a very…touching proclamation: “You must love SEX because I really do..I’m a very SUBMISSIVE MALE in bed..I LOVE BONDAGE PLAY.”
Yep. Don’t knock each over trying to get to that one, ladies. Moving on…
Lover, Best Friend, No Baggage Please—But I’ll Take a High Schooler (Age 25)
Our 25-year-old Craigslister offers a bit more hope in the male side of our species. He says he likes “a girl I can do everything with. Lover, best friend, most trusted person in life.”
He adds that he’s not looking for “someone who wants to be casual, still focus on their friends all the time,” but that he’d prefer “someone who wants and needs one man to make them happy, and wants to make a man happy.”
But then he adds a little something extra that makes me cringe a little. His age restrictions, specifically, include “someone who is either a high school senior, college student or college grad with a good career.”
That whole “high school senior” part that gives me pause. I mean, seriously?
I realize that 18 and 25 aren’t that far apart, technically. But let’s be honest—there’s a lot of maturing that happens between those ages.
Finally, he adds that he’d really prefer someone “with no baggage like kids, drugs issues, crazy exes etc. Someone who isn’t afraid of scary movies and roller coasters but also isn’t afraid of showing their emotions and professing a faith in some higher power. Someone who likes the man to take the lead, but knows how to take it when its time.”
So, there’s that. Do with it what you will, ladies. And if you’re in high school, please stay away!
Smart, Confident and Perpetually Barefoot (Age 28)
Thank goodness for this 28-year-old, who seems to be a decent guy looking for something real.
He made a very comprehensive list in his ad.
“1. My soul mate is faithful and honest.
2. She is confident in her own skin. Real women are beautiful regardless of her size.
3. She is perpetually barefoot or in flip flops.
4. She loves rocking jammies over getting dolled up. She also prefers an all natural look to wearing a bunch of makeup.
5. She is brash and bold, but in a loving way.
6. She is smart and witty.
7. She loves nature.
8. We share a ton of hobbies.
9. She is looking for her soul mate too.
10. She wants true love and will work hard for it.
11. She is African-American.” ~Anonymous Craigslister, Age 28
Can’t find too much wrong with that one, can ya?
No Barbies, No Fatties and Don’t Be Too Short (Age 28)
“I don’t want a Barbie or a stick woman, (but) I don’t want an obese woman either,” says another Craigslister, Age 28. “There are beautiful big women out there but it’s just not for me.”
He goes on to explain that he prefers Caucasian women, because he’s “never dated interracial and (has) no plans for it.”
“You don’t have to be 6 feet tall, but I don’t want to have to look to far down at you. I don’t mind if you’re divorced, but not looking to pay for your divorce either.”
And, in case you wondered, he ended the post by noting that “everyone has their own taste and what they like; I won’t be everyone’s ideal mate.” Good insight.
Drug-Free, Childless 1950s Housewife (Age 28)
So, there are guys like this in every generation. It doesn’t make them bad, per se, it just makes them specific.
The good thing here is that you have the choice–if you don’t think you can fit into this guy’s mold without becoming someone you hate, then you don’t date this guy.
He prefers, according to his Craigslist ad, “a woman that isn’t one of these feminist new age liberal types.”
She should also be thin or athletic, and intelligent–however, she should not have a child or a smoking or drug habit.”
He adds that his ideal woman “just wants to be a man’s princess. The 1950s lifestyle, house wife etc…. that is what I seek.”
So how about you? What qualities do you (or would you like to) see in an ideal woman? What do men in their 20s want in a woman, as far as you see it? Are these guys unusual? Share your thoughts in the comments section, below.
Fraudulent – that’s how I feel sometimes when people ask me how I’ve lost any sort of weight. It’s not that I’m not telling them the truth or that I am being dishonest, it’s just that the story is so involved.
Generally when people ask me about it, it’s after I’ve been to the gym and I’m standing there all aubergine in the face, sweat beads glistening drenched in sweat, and so pumped up on endorphins that I have a perma-grin nailed to my face.
I usually say what I’m doing right now, right this very moment of my life. I tell about my weekly routine but I feel like I’m shortchanging them somehow. I feel like I make it seem simple and that it’s just something I up and did one day, no prep work, no negativity, no failures – just that a gym opened in my office and “poof” I was there.
That’s of course not how it happened at all. Or did it? I mean, yes, the gym opened in my office and the very first day I was down there introducing myself to the trainers and setting up a meeting for my team to see all the shiny new equipment but is that really my story?
Unless asked, I tend to leave out the part where I had cognitive behavior therapy to deal with some serious food issues – binging, hiding food, shaming myself. I had issues that no book, website or friend could help me with. I needed the pros!
I leave out the eight month time span where I was in such a dark, anti-social place that I stopped eating lunch with my colleagues, people who I really liked, and spent my lunch hours in the office sandwich shop, table at the window, back to the world, nose in a book – any book. I even read crappy books just to not have to make eye contact. I may as well have draped a “do not disturb” sign down my back, as if it weren’t obvious enough.
Thoughts screamed in my head but I looked peaceful.
I feel like a fraud because what in the hell do I really know? Yeah, I’ve lost some weight and kept it off for the past two years. Yes, I am in the best physical shape I’ve been in for a very long time. Yes, my head feels like it is on straight for the first time in my adult life. Sure, I’m really happy with what is happening right now. I feel like I have unlocked the door to a healthy future for myself and I feel like I will never turn back.
But what does all of that even mean to somebody else?
Do I have all of the answers? Not hardly! Do I still struggle? Hell yeah! Am I at my goal weight or perfect weight or even close? Nope. So who am I to say anything?
I’ll tell you who I am.
I’m somebody who likes to share just in case there is some part of me or my story people can connect with.
I’m somebody who likes to help, if I can, even if I am not perfect.
I’m somebody who likes everybody to partake and feel part of the team. I don’t like to see somebody to sit on the sidelines because of their insecurities when in their heart they want to be in the thick of it all.
I’m somebody who gets real joy out of seeing other people succeed.
That’s who I am. And now you know. And now, I do too.
And, as usual, I got all research-geek-ninja on this subject’s ass. Here’s a quick summary of what I found out.
Take into account the following benefits of HGH, as reported by BodyBuilder.com.
Promotes, increases the creation of new protein tissues, such as in muscle recovery or repair. This is how new muscle is built.
Recent research suggests its involvement in the metabolism of body-fat and its conversion to energy sources. Tests were conducted in obese people and medical use in treating obesity was proven beyond a doubt. Pros have reportedly used HGH as a way of maintaining and increasing lean mass while dieting for years.
It improves the sleeping pattern, makes for less unintended awakenings and betters REM-stage sleep.
HGH produces more energy
May improve sexual performance
Improves the quality and duration of heart and kidneys
Ok, well that’s all well and good, right? But many medical experts fear that taking synthetic HGH hormones can be hazardous to your health. But do HGH pills work?
Still, there are approved uses for HGH (and presumably, these are positive ways in which increased HGH can affect your body), according to WebMD. They are as follows.
Short bowel syndrome, a condition in which nutrients are not properly absorbed due to severe intestinal disease or the surgical removal of a large portion of the small intestine.
HGH deficiency due to rare pituitary tumors or their treatment.
Muscle-wasting disease associated with HIV/AIDS.
So, when you look at the ways that a reasonably well-respected health resource says the increased presence of HGH can affect your body, you have to see that it is potentially able to increase your sex drive, muscle tone, improve your ability to digest food and absorb nutrients, fight infection and so much more.
With all of that being said, what good would it do you to know this information if there were no solution to the problem?
Well, these aren’t technically HGH pills, but they are supposed to help increase the level of HGH in your body. But do they work?
Drum roll please: I’m working on figuring that out.
So, I’m trying a new supplement from It Works! called New You. Basically, as I understand it, the supplement causes your body to release additional HGH (human growth hormone), and for anyone over 30, this means looking and feeling younger.
Stimulate your body’s natural human growth hormone production to improve lean muscle mass, enhance your exercise endurance, and turn back the hands of time from the inside out with New You! Through natural polyphenols, New You also supports your muscles with improved blood supply and fights the effects of free radicals.
Stimulates natural production and release of HGH (human growth hormone)
Boosts lean muscle mass
Enhances exercise endurance
Helps improve sleep quality and memory
Fights the harmful effects of free radicals
So, does it work?
I can’t tell you for sure yet, personally. I can tell you that all the testimonials I’ve read and heard personally have been very positive. I can tell you that everything else I’ve tried from It Works! has, in fact, worked.
And I can tell you that I started taking these today, and I’m not sure if it’s my imagination or not, but I felt pretty awesome all day. So who knows? I’ll report back in a month or so and let you know how it’s going.
In the meantime, if you’ve tried New You from It Works! or any similar product, I’d be really interested in hearing how you liked it! Please share your thoughts, comments, experiences and/or questions in the comments section, below.