Wednesday, 25 November 2015

Guest Post: What is a Proper Pre and Post Workout Nutrition Diet?

Hey Guys,

I received a lovely e-mail from Amy asking if she could guest post on my blog and I was really happy to do that as I want my blog to help other people. Amy is a literature and biology graduate from Melbourne and loves talking about health. She has written for a number of other lifestyle blogs and has a wide knowledge of nutrition and workouts. I hope you enjoy this post and would love to hear what you think of the post.

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You really are what you eat. No matter how persistent and serious your are, and despite the exercise plan that you choose, nutrition plays a major role in the effectiveness of the workouts and in your performance. Pre and post workout nutrition diet makes a difference between reaching your goal and failing. So, while devising a workout plan, make sure to establish a proper dietary routine, as well, which will help you perform better, achieve more permanent results, and recover faster.
Read the following examples to get an insight into what you should and should not eat while trying to lose weight or build muscles.

1. Pre Workout
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Pre workout nutrition determines whether you will have enough energy to complete the entire training session with maximum potential. It should include a proper meal and proper supplements that will increase your endurance and muscle strength and help your burn more calories. Depending on your metabolism, you should eat an easily digestible meal (digested within 15 to 20 minutes) 1 to 2 hours before the workout, to give the blood time to leave the stomach and go into muscles.
Always include a fruit (e.g. bananas, oranges, apples). Fruits decrease blood pressure, by dilating blood vessels, and thus reduce stress on the heart. Simple sugars contained in fruits will boost your energy, while vitamin C will prevent cramps. Combine bananas with a whole wheat toast and cinnamon to gear up. Effective pre-workout supplements should be taken on an empty stomach at least 20 minutes before the workout. Multivitamin supplement the vitamins and minerals your body needs to function properly. B-vitamin abundant multivitamins release energy while you are working out, improving your performance. Another great stimulant is caffeine, which also builds your energy. If you are looking to lose extra weight, ephedrine HCL is an excellent fat burner.

2. Post Workout

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You might think that you are building muscles while you are training, but it actually happens in the post workout phase, during the recovery. Since your body uses proteins to build muscles, replenishing them is of an utmost importance if you want your workout to have any effect. Otherwise, lack of protein means less muscles that could have been gained, and even the loss of the existing muscle mass. To avoid this, have a protein drink straight after a strength-training session. You will not only fail to reach your goals in your last workout, but it will also have an impact on your performance in the next training session.

Foods rich in protein are any kind of low-fat meat, like chicken or turkey breasts, or lean beef, fish, eggs, cottage cheese, Greek yogurt, and nuts (particularly almonds) that contain good fats. Hydration is crucial, especially after a cardio, to replenish lost electrolytes, so drink plenty of pure water. Glycogen is an essential part of re-hydration because it attracts water to your muscles. This being said, you also need to replenish glycogen stores to prevent muscle soreness. If you wish to avoid an insulin spike, eat low-GI carbohydrate foods that lead to a slow and gradual rise in insulin. These foods are: pasta, whole wheat breads (not the processed ones), sweet potatoes, brown rice, and vegetables.
As you can see, proper pre and post workout nutrition is an integral part of an effective workout plan. But it does not have to be complicated. It just requires a little bit of planning ahead and discipline. You can read more about pre and post workout nutrition at Killcliff blog.

Amy on her Facebook page and Twitter.

I hope to see you and thank you to Amy for guest posting 

Love Melissa xx

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Monday, 16 November 2015

Lifestyle: Making that change for the better.

I recently signed up to pilot a fitness program for Julia Buckley. I've seen some of her work before and recently found out that she has got a book called The Fat Burn Revolution. When I saw that she was looking for bloggers to take part in her pilot program I thought 'why not' 

I've lost all motivation to go to the gym because of my busy work schedule and the fact it's pretty much all over the place as I don't do you typical 9-5 job. When I signed up Julia asked us to ask someone to be are accountable person. I decided that my partner would be the best person, I only see him twice a week so it means that when I see him we can talk about it more than I could with a family member as my family is quite a fit family they wouldn't see it as a massive deal while my partner is really supportive and always ready to hear me talk about fitness and my life. 

I've signed up to do 6 workouts a week which are 30 minutes long, I've had a quick look and they look hard work. They range from full body workouts, core workouts and others like arm and leg workouts. This is the part of the pilot i'm really looking forward to.

Julia asked us to make a main goal with 3 smaller goals which had numbers involved so we could see the progress more than just having random goals.

My original main goal was to have a healthier life which Julia thought was not specific enough so I've decided that my main goal is now to change habits a number of eating habits and drinking habits that I already have as well as trying to tone my body. 

My 3 specific goals are:

1. I want to get out of bed when my alarm goes off. (This may sound simple but because of my job I have a lot more of a later start so I have a habit of setting my alarm than going back to sleep)

2. Drink 8 glasses of water a day.

3. I want to strengthen my upper body with the main focus being on my biceps and triceps. 

I'm really looking forward to this program especially as all the bloggers that are involved are all in the same chat as we can talk about are little journeys. 

I'm going to be keeping everyone update on here with my update post being on a Friday. I'll be talking to you about every thing. 

I hope to see you soon
Love Melissa


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Tuesday, 3 November 2015

Lifestyle: Hello November


Hey Guys,

So it's November, where did this year go! 

I think I've had the busiest Autumn I've ever had working all the hours I could work meaning that I haven't put a lot of time in to my blog. I've slowed down because of the Winter so thought I would start with some November goals to get myself back into the swing of it. I've made 5 simple goals for this month with the hope I can try and stick to them.

1.  Try and go for 1 run a week. (not including my normal work running sessions)
2. Try and cut down on fizzy pop and Lucazade.
3. Eat breakfast everyday.
4. Be more organised with both work and personal life.
5. Try Yoga at home to release stress.

All these goals are simple life changes I want to make to try and make full time, I bet your thinking Melissa these are simple changes why you making them goals but sometimes simple changes are the hardest changes to make. I'll keep updated with these goals. Hopefully i'll have some sort of positive outcome to tell you about. I'm looking forward to trying the yoga one out, this came after reading Vivianna Does Make Up November fitness files, I loved her passion for doing yoga at home. I've never been a lover of yoga but a lot of people I know have been using it to de-stress and that's what I need to do QUICK. 

I'll keep you updated on the progress of my goals. Hopefully I'll be able to stick these goals. 

Speak to you soon,
Love Melissa xx





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