How To Supercharge Muscle Growth With Workout Nutrition !

If you ask most bodybuilders to write down their daily diet and supplement regimen you will most likely get a detailed account of when every gram of protein is eaten and when every supplement is taken. Most serious lifters are meticulous about precisely timing every nutrient to make sure that their body will not have to go a second without the nutrients it needs. Some even wake up in the middle of the night to have a protein shake.

However, most bodybuilders tend to ignore the most important times to take in protein, which are before, during, and after a workout. Not only are these the best times to take in protein, but these are also the ideal times to take in many of the other vital nutrients and supplements that your body requires to build muscle.

During training, your body is primed to soak up anything that is in your bloodstream like a sponge. When certain nutrients are taken at specific times they can have an amazing impact on hormone levels. For a natural bodybuilder, precisely timing workout nutrition will help build more muscle and cut more fat than you ever thought possible.

The best method to ingest workout nutrition is to do it in three different protein shake mixtures. One about ten minutes before training, the second sipped on during training, and the third consumed immediately after training. Nearly every time one of my clients or I train, someone asks “Dude, what’s in those shakes you’re always drinking?” I know that they are hoping I will tell them about a secret new supplement that adds 20lbs. of muscle in a month.

I love to watch disappointed looks wash over their faces as I explain to them exactly what is in each shake. They don’t realize the effects that these “super shakes” can have on muscle growth, and I do not wish launch into an overly wordy lecture in the middle of my workout to convince them how important these shakes are. Here is what you will want to put into your workout shakes.

 Carbohydrates

This is the first ingredient you will want to put into your shakes. I know that many of you are already panicking because I did not list protein as the #1 ingredient. Don’t worry… Protein will be included, but I want to emphasize that the carbs in these shakes are every bit as important as the protein.

To understand the importance of the carbs in these shakes, you must first know how your body uses different forms of energy during a set. To lift a weight your body first requires energy. Adenosine Triphosphate, or ATP, is the only source of energy that can drive your muscles to contract. Unfortunately, your muscle only stores enough ATP to support muscle contraction for a few seconds, therefore it must be replaced.

If it is not replaced muscle contraction will stop, meaning your set is over. Luckily your body replaces your ATP stores by breaking down creatine phosphate (CP). This releases energy for fast replenishment of ATP. Your muscle stores enough CP for about 8-12 seconds of maximal effort. When CP stores run out our body switches to glycolysis.

This is when your body uses stored glycogen (carbohydrate stored within the muscle) and blood sugar to replace ATP stores. Your body repeats this process for every single set that you perform in the gym. Carbs come into play during glycolysis. In between sets, muscle cells use the glycolytic pathway to restore ATP. You can preserve muscle glycogen and stay strong throughout your workout by having carbs before and during your training.

How much of a difference can this make, you ask? Well, you can prevent muscle glycogen decline by 50%. You may be wondering, “How does this help me get big? “ Preventing glycogen decline allows you to train with maximum intensity throughout your entire workout. In other words you don’t tire as your workout progresses, your weights go up, and you get a better pump.

Carbohydrates are sounding better and better by the minute. Carbs are also useful post workout for this very same reason. If you can restock your glycogen levels immediately after your workout you are setting yourself up for a better workout tomorrow. This is especially important when on a calorie restricted diet.

Besides giving you energy to keep intensity at a high level during your training, carbohydrates also affect your hormones, most notably, insulin. People who tout low carb diets are quick to tell you about the evils of insulin. Granted, chronically high insulin levels can lead to decreased fatty acid breakdown and, of course, fat gain. You simply need to know how and when to raise your insulin levels to use it to your advantage.

Insulin increases protein synthesis and muscle building, which we know are very good things. One way it does this is by increasing transportation of amino acids from your blood stream to your muscles. Your body is in a very unique state during and immediately after resistance exercise. Immediately after a heavy set, blood flow to working muscles can increase by up to 15-20 times normal levels. So, increasing insulin levels will immediately shuttle any nutrients that are in your blood stream to the muscle being worked. Lastly, insulin will keep cortisol levels lower.

Insulin and cortisol have opposite effects on your body. Insulin is a storing hormone; cortisol is a hormone that breaks down muscle tissue. Not good. Since cortisol and insulin are opposing hormones, when one is high the other is kept at lower levels. This is how you can consume high levels of carbs everyday without gaining any fat.

Most of my clients gasp when I tell them how many carbs will be in their diet. They always think they will get fat. In fact, many of my clients can take in nearly as many carbs during contest dieting as they had during their offseason simply, by moving the majority of daily carbs to their workout shakes.
The question becomes which type of carbohydrate should you have to enhance these effects.  You’ll want carbs that are high on the glycemic index since these will spike blood sugar quickly, therefore, spiking insulin levels. The best kinds are dextrose and maltodextrin. The amount of carbs that you add to your shakes varies greatly depending on goals and individual body type. Between 20-60 grams per shake would be a good place to start.

  Protein

The next ingredient is, of course, protein. Protein should be added to these shakes since amino acids are the building blocks of muscle. Protein is made up of different amino acids. As previously discussed, insulin increases amino acid transport and absorption to working muscles. It makes sense that this cannot happen if there are no amino acids in your blood stream to store when insulin is being released. This is why you will want protein in your shakes before and during training.

Protein becomes especially important after your workout. After training your muscles are in a catabolic state, which means muscle is being broken down. Your main goal is to switch from a catabolic state to an anabolic state, which means muscle is being built. The period immediately after training is commonly called the anabolic window. This is because after training your muscles are very sensitive to nutrients for approximately 2 hours.

When a protein/carb mixture is taken immediately after training protein synthesis can increase up to 300 percent. If you wait until 3 hours after your workout to drink the same protein/carb mixture, protein synthesis will only increase 12 percent. YIKES! That shows you how crucial timing is in your diet. You will build 25 times more muscle if you have your shake immediately after a workout as opposed to 3 hours later.

Since timing is so important, we want a form of protein that digests rapidly, just like we wanted a quick digesting carbohydrate. Whey protein works best since it gets to your blood stream faster than any other protein. As with carbs, the amount of protein that you add to each shake will vary depending on many factors. Start within a range of 15-30 grams.
 
Creatine

Creatine Monohydrate may be the most popular bodybuilding supplement on the market. We already discussed how creatine phosphate is broken down during training and used for immediate energy. Supplementing with creatine will ensure that creatine levels will remain high. This will allow you to lift heavier weight for more reps. Of course; this is a good thing and can lead to significant growth over time.

Since the high glycemic carbs within the shakes will raise insulin levels, the creatine in your bloodstream will be transported into your muscle tissue along with the amino acids that you have ingested. Therefore, the effects of creatine become enhanced when added to a protein/carb mixture. By adding creatine to your workout shakes, instead of taking it at other times during the day, you will get the best bang for your buck.

There are many forms of creatine on the market but creatine monohydrate is not only the most cost effective but it has also been proven to be more effective than other form of creatine. Start with 5-10 grams of creatine monohydrate in both your pre-training and post-training shakes.
 
Glutamine

Glutamine has been a staple in bodybuilder's supplement arsenals for years, and for good reason. Glutamine is the most abundant amino acid in the body comprising about 50% of the free amino acids in the blood and muscle. Glutamine is considered a conditionally essential amino acid, meaning your body can create its own glutamine from other amino acids. However, during times of stress, such as training, your body cannot create adequate amounts and additional glutamine may need to be supplied through diet.

There are two main functions for glutamine within the body. The first function is to serve as a precursor in the synthesis of other amino acids, and the second is to be converted to glucose for energy. During training it is important to consume glutamine because it will slow muscle catabolism by preventing the breakdown of your body’s intramuscular stores of glutamine and BCAA’s.

Glutamine will also positively affect hormone levels during and after training. When added to a protein/carb mixture, glutamine will elicit a greater insulin response than with protein and carbs alone. This will help restock glycogen levels both within muscle tissue and in the liver.

As stated earlier, restocking glycogen levels post workout will help fuel an intense workout tomorrow. In addition to increasing insulin levels, glutamine also increases growth hormone levels when added to workout shakes. Some studies have even shown that glutamine may be able to up-regulate other anabolic hormones. The effective dosage for glutamine is between 2-5 grams added to each of your three workout shakes.  Start with the lower dosage and slowly work your way up.
 
Branched Chain Amino Acids - BCAAs

The last on the list, but perhaps the most important ingredient to add to your shakes is Branched Chain Amino Acids (BCAA’s). The three BCAA’s are leucine, isoleucine, and valine. It has long been known that supplementing with BCAA’s helps to mitigate muscle tissue breakdown during exercise. This is because unlike other amino acids, BCAA’s are metabolized in the muscle tissue rather than the liver and during exercise they are broken down and metabolized for quick energy.

Newer research is now showing that taking BCAA’s before, during, and after training can have a profound effect on your hormones as well. In a recent study, it was shown that when athletes were given BCAA’s prior to training, post workout testosterone levels remained elevated for several hours, whereas the control group noticed a significant drop in testosterone once training ceased.

The same study also noted that the BCAA group had higher insulin levels than the placebo group, and by now it should be clear how important insulin is during training. BCAA’s also appear to keep cortisol levels lower when taken during exercise, which further prevents muscle tissue breakdown.

It has also been shown that when combined with a calorie restricted diet, BCAA’s have the ability to reduce abdominal fat more than calorie restriction alone. Since BCAA’s have the unique ability to boost muscle building hormones and cut fat this make them ideal when preparing for a competition or just trying to lose a little body fat.

Additionally, some of the most exciting discoveries about BCAA’s, and in particular the amino acid leucine, have only come about within the last couple of years. Amino acids have long been known to be substrates for protein synthesis, but more recent studies suggest certain amino acids can actually influence gene expression. Leucine has been shown to directly increase protein synthesis through the mTOR pathway.

The mTOR is located within the cells and is responsible for detecting an excess of amino acids. Though this process is not entirely understood, mTOR pathway has been discovered to be extremely sensitive to the amino acid leucine. Recent tests have shown that when leucine is taken orally it interacts with the mechanism of mTOR, protein synthesis increases, and cell growth occurs. This is really exciting as leucine may be able to; in essence, flip on your muscle building switch.

Although this is fairly new research, leucine may prove to be one of the most powerful muscle building tools bodybuilders have at their disposal. Overall, BCAA’s and leucine will positively affect athletic performance, increase protein metabolism, and will decrease body fat. The recommended dosage for BCAA’s is between 2-5 grams added to each of your three workout shakes. Once again, start at the lower end and work your way up.

There you have it, no secret supplements or magic potions. These five ingredients, when taken together and timed correctly, will have a synergistic effect on muscle growth. Whether you are a competitive bodybuilder or a weight lifter who wishes to gain as much muscle as possible, adding proper workout nutrition to your training will be the key to push your muscle gains to the next level.

Most will settle to just have a protein shake after they finish training. If you truly desire to build a physique that stands out, you can and must do better. So train hard, keep the shakes coming in, and try not to laugh when you see someone drinking only whey protein after their workout.

Remember: A Healthy mind needs a healthy body (and a good looking one too) Keep training !

Exercise And Cold Weather : Tips To Stay Healthy

 So you don't like grinding out miles on the treadmill or power walking the malls, but you dread exercising during cold weather. Unfortunately, cold weather can discourage even the most motivated exercisers. And if you're not so motivated, it's all too easy to pack away your workout gear along with your warm-weather clothing.

You don't have to let cold weather spell the end of your exercise. With these tips for exercising during cold weather, you can stay fit, motivated and warm when the weather turns chilly.

Stay safe during cold-weather exercise

Almost everyone can exercise safely during cold weather. But if you have certain conditions, such as asthma, heart problems or Raynaud's disease, check with your doctor before you work out in cold weather. Your doctor can review any special precautions you need based on your condition or medications you might take. The following tips can also help you stay safe — and warm — while working out in the cold.

Dress in layers

One of the biggest mistakes you can make while exercising in cold weather is to dress too warmly. Exercise generates a considerable amount of heat — enough to make you feel like it's much warmer than it really is. Yet, once your sweat starts to dry, you can get chilled. The solution?

Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest may cause you to overheat if you're exercising hard. If you're lean, you may need more insulation than someone who is heavier. If it's very cold, consider wearing a face mask or scarf to warm the air before it enters your lungs.

You may need to experiment before you find a combination of clothing that works well for you based on your exercise intensity. Keep in mind, too, that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly.

Protect your hands, feet and ears

When it's cold, blood flow is concentrated on your body's core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. Don the mittens or gloves before your hands become cold and then remove them if your hands begin to sweat.

Considering buying exercise shoes a half-size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat or headband to protect your ears, which also are vulnerable to frostbite.

Pay attention to weather conditions and wind chill

Exercising when it's cold and raining can make you more vulnerable to the cold. If you get soaked, you may not be able to keep your core body temperature high enough, and layering won't help if your clothes are wet. If it's extremely cold, you may need to take your exercise indoors or skip it for a day or two.

Wind chill extremes can make exercising outdoors unsafe even if you dress warmly. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body, and any exposed skin is vulnerable to frostbite.

If the temperature dips well below 0 F (-17.8 C) or the wind chill is extreme, consider taking a break or choosing an indoor activity instead, or take extra precautions if you choose to exercise outdoors anyway.

Choose appropriate gear

If it's dark when you exercise outside, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls, especially if it's icy or snowy. Wear a helmet while skiing, snowboarding and snowmobiling. Consider using chemical heat packs to warm up your hands or feet.

Remember sunscreen

It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 30. Use a lip balm that contains sunscreen. And protect your eyes from snow and ice glare with dark glasses or goggles.

Head into the wind

If possible, do the second half of your workout with the wind at your back. This way, you're less likely to get chilled, especially if you've worked up a sweat. This may take some planning of your exercise route before you head out the door.

Drink plenty of fluids

You need to stay well hydrated when exercising in cold weather just as you do when exercising in warm weather. Drink water or sports drinks before, during and after your workout, even if you're not really thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production, but it may be harder to notice during cold weather.

Know the signs of frostbite and hypothermia

Frostbite is most common on exposed skin, such as your cheeks, nose and ears, but it also can occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area — but don't rub it since that can damage your skin. If numbness continues, seek emergency care.

Exercising in cold, rainy weather increases the risk of hypothermia, as does being an older adult. Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue. Seek emergency help right away for possible hypothermia.

Putting it all together for cold-weather safety

These tips can help you safely — and enjoyably — exercise when the weather turns chilly. But as you exercise during cold weather, continually monitor how your body feels to help prevent cold-weather injuries, such as frostbite. Consider shortening your outdoor workout or skipping it altogether during weather extremes, and know when to head home and warm up. Also, be sure to let someone know your exercise route and your expected return time, in case something does go wrong.

Remember a Healthy body needs a healthy mind,  Keep Training !
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Healthy Recipes After a Workout

My last post was about "14 Best Things to Eat After a Workout, and I promised that I will also share some recipes with these amazing foods.

Long story cut short, we all know that most healthy foods can be eaten without cooking them or having any trouble. But lets face it, we all love warm food and especially when we know that it is good for us. So lets get started.

I listed some of my favourites in the last post and I'm going to share some recpies what I like to cook for myself after workoing out, you won't be dissapointed.

1. Sweet potatoes:

a) Oven roasted sweet potatoe wedges:

Craving french fries? Whip up these oven-roasted sweet-potato wedges instead. A healthier way to satisfy those cravings, this recipe delivers more taste too, with a kick provided by mustard, garlic, and rosemary. Try them with a dip, as a snack all by themselves, or as a side dish; they pair particularly well with lamb.

Ingredients

    3 small sweet potatoes (about 2 pounds)
    1 1/2 tablespoons garlic-flavored olive oil
    1/2 teaspoon dry mustard
    2 teaspoons minced fresh rosemary
    1/2 teaspoon salt


Preheat oven to 450°.

Peel sweet potatoes; cut each potato lengthwise into 8 wedges. In a large bowl, combine sweet potatoes and remaining ingredients; toss well to coat.

Arrange potatoes in a single layer on a baking sheet. Bake potatoes at 450° for 30 minutes or until soft and lightly browned, turning wedges after the first 15 minutes. Serve immediately.

b) Curried carrot, Sweet potatoe, and ginger soup:

This dish is a great way to get more vitamin A and beta carotene. Both the carrots and the sweet potatoes deliver oodles of both, making this recipe particularly good for both your skin and vision.

Pair it with a whole grain baguette for a hearty and satisfying meal.

Ingredients

    2 teaspoons canola oil
    1/2 cup chopped shallots
    3 cups (1/2-inch) cubed peeled sweet potato
    1 1/2 cups (1/4-inch) sliced peeled carrots
    1 tablespoon grated ginger
    2 teaspoons curry powder
    3 cups fat-free, less-sodium chicken broth
    1/2 teaspoon salt

Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender. Add potato, carrots, ginger, and curry; cook 2 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; stir in salt.

Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.

2. Quinoa:

a) Warm quinoa salad with Edamame & Tarragon:

Toasting quinoa gives it a slightly nutty taste, which complements the walnut flavor and brings out the lemony tarragon dressing. Try this salad over greens like arugula, Boston lettuce leaves, or wilted spinach.

Ingredients
1 cup  quinoa, (see Note)
2 cups  vegetable broth
2 cups  frozen shelled edamame, thawed (10 ounces)
1 tablespoon  freshly grated lemon zest
2 tablespoons  lemon juice
2 tablespoons  extra-virgin olive oil
2 tablespoons  chopped fresh tarragon or 2 teaspoons dried
1/2 teaspoon  salt
1/2 cup  drained and diced jarred roasted red peppers, (3 ounces)
1/4 cup  chopped walnuts, preferably toasted


 1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.
3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.

b) Toasted quinoa salad with Scallops & Snow peas:

Try this salad the next time you're craving something crunchy. Substitute shrimp or thin slices of chicken for the scallops to suit your mood.


Ingredients
12 ounces  dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note)
4 teaspoons  reduced-sodium tamari, or soy sauce, divided
4 tablespoons plus 2 teaspoons  canola oil, divided
1 1/2 cups  quinoa, rinsed well (see Tip)
2 teaspoons  grated or minced garlic
3 cups  water
1 teaspoon  salt
1 cup  trimmed and diagonally sliced snow peas, (1/2 inch thick)
1/3 cup  rice vinegar
1 teaspoon  toasted sesame oil
1 cup  thinly sliced scallions
1/3 cup  finely diced red bell pepper
1/4 cup  finely chopped fresh cilantro, for garnish

1. Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
2. Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more.
3. Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
4. Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.

...

In order that this post won't get too long or longer than it is already, I would like to say that I love to eat eggs after working out as well. Recipes with eggs in them can be found in the "Healthy Breakfast Recipes" section at your right, and they are perfectly suitable for eating later than morning.

Remember: A Healthy Mind needs a Healthy Body, Keep training !

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Great routine to follow !

Ever wondered what is the best exercise for you ?

Well everyone is different so It's really hard to find a perfect exercise routine meant for you.
This routines tell you to exercise four times a week, but you can add more if u like.
I'm actually using this schedule right now but i included running everyday. If you finish with the second week then start from the first again. Lovely schedule :)
Remember: A healthy mind needs a healthy body. Keep training !

Finally, Simple Steps to Get Started !

Lately I've been scrolling many blogs and pages about exercises and fitness in general, but there was one thing that caught my eye.
   You see, people talk about fitness and dieting in general. And even if they concentrate on a group specifically then they never say how to get started. Instead I see only exercises meant for advanced people and what if you are not one of them ?
  Another thing I discovered that most of the stories are just one big bubble. It tells you some thins but not the whole story, so enough about my opinions. Lets get started, literally.

The main problems:

Why is it so hard to make the action of exercise a habit ? Some people get into the routine rather quick and others start off good and loose their motivation soon after.

Too Difficult: 
People tend to set their goals a bit high at start, and because of that they lose alot of ambition and enthusiasm really quick. I'm not saying there is nothing wrong about setting your goals high, but be careful though. I remember how i started my routine for running. The night before i decided that I would go for a 5 km run and increasing my speed throughout the way. The thing was that I couldn't run more than 2 km cause I just got tired and frustrated at myself.

Too many goals:
Often we set out to do too much. When we discover healthy lifestyle for us, then we immediately want to start running, lifting weights, eating healthy, quit eating sweets, stop drinking soda. But lets face it, you cant focus one one completely if you have about 5 more in your mind. Then we try to do everything just a little bit, and actually still lose focus on the first one.

Not enough motivation: 
It's not the lack of distsipline, but lack of motivation. In my opinion the most powerful motivators are public pressure and logging your habits. There are also many other important factors.

So I'm going to share 4 simple steps to get started and to get going.

1.Set one easy, specific and measurable goal:

Written:
Write it down, post it up. If you don't then it's just not that important.
Easy: 
Don't and I mean DO NOT set a difficult goal. Start as simple as possible, like start by doing some sort of exercise for 5 minutes a day and thats it. If you can do that gradually build your way to 10 per day. Then go 15 after two moths. Then you won't get the pressured feeling as well that it would take too much time out of your day. So my point is: build up a habit.
Specific: 
Be specific about everything. I mean be specific about the exercise you are going to do, the time you are going to do them, where and so on. Make an appointment with yourself that you just can't miss.
Trigger:
I strongly recommend that you have a trigger. A trigger is something that you do every time before you start to exercise. I always watch a motivational video before I get started. The trigger is something that will never help you forget. Right after lunch, right after Coffey, right after you brush your teeth, a trigger is something that you never forget.
Measurable: 
Be measurable, I mean that when you have to say what you are going to do you are able to say it definitely. For example: walk 10 minutes a day, run 1/2 mile, do 3 sets of 5 push ups. Each of those has a number that you can shoot for.
One goal:
Stick to one goal for one month. Don't start a new one before the old one has ended. If you can bare it, set the one goal for 2 moths. If you don't stick with that, then you are scrapping your goal.

2. Log it daily:
This is a key habit. If you log your workout, you will start to see progress ad that will motivate you to keep on going. Make it a habit of logging right after you have don't the exercise. And don't make the log complicated - just write down the date, what you did and how much.

3. Report to others:
I think this is key. You can do it on your blog, on an online forum, with your spouse, or friends or family, or a workout partner, or a coach, or a group, or a class. However you set it up, make it part of the process that you have to report your daily workout to other people. It could be using an online log, or on a forum, or through email, or the phone, or just by telling your co-workers what you did this morning. But be sure that they know your goal, and that you are going to report to them, and be sure that they are expecting it every day.

Add motivation as needed:
The first three steps might be enough for you to get the habit going. But if not, don’t just give up. If you miss two consecutive workouts, you need to look at why, and add a new motivation. Rewards, more public pressure, inspiration, whatever it takes. Read this article for more on this. You can add one additional motivator, and then see if it works. If you miss two more consecutive workouts at any time, add another motivator. And so on, until the exercise habit sticks.


Remember a healthy mind needs a healthy body.
Keep training !

No More Tired Mornings !

So it seems we are discussing about sleeping and mornings this week, so I'm going to tell you a few tips that will make you feel alive again in the mornings.

Ever feel like climbing out of bed is the most exhausting thing you do all day? Morning sluggishness is epidemic—and caffeine may seem like the only cure. But, maybe not. Hiding under your comforter is a morning person bursting with energy.

Step away from the snooze button !

Any sleep you sneak in after that initial alarm wont be truly restorative. So instead of hitting snooze for 20 minutes after it goes off, set your clock for the time you really have to get up.

Lose the kinks

Back muscles often stiffen while we sleep. Solution: Flood those muscles with oxygen, a key ingredient your cells need to create energy. Sit up in bed or stand with your legs several inches apart, right hand on your waist. Reach overhead with your left arm and stretch as far to the right as you can. Repeat on the other side.

Treat yourself

Set aside 10 minutes for an a.m. indulgence—enjoy a few pages of the novel you're reading or try a refreshing facial mask—and you'll have a good reason to throw back the covers. Not to mention that the happier you feel, the more energy you have.

Chase your caffeine

Coffee may give you a buzz, but your body really needs hydration to get going after a full nights sleep sans liquids. Because coffees a diuretic, it wont deliver what your body craves as well as an eight-ounce glass of water will.

Play reveille

Pick any song that really revs you up, and play it every morning, so it becomes your reveille song, Listening to music releases brain chemicals that increase a sense of well-being—and boogying along boosts adrenaline.

 Cool down

After a few minutes under a warm shower, run cool or even cold water for a minute or two. This will kick-start even the most stagnant circulations.

Keep training !

Best Workout Foods: What to Eat Before You Workout

Last time we talked about workout motivation and how to get back on track. Now that you are exercising again I'm going to tell you what you should be eating before you exercise.

Ample energy and a steady stomach are two keys to a great workout. But people often skip pre-exercise meals due to lack of time or not knowing what to eat. No more excuses: These tummy-friendly options have ideal amounts of carbs and protein to keep you fueled, and they're easy to prepare on-the-fly.

• A whole-wheat bagel with jam: Simple carbs burn quickly, like paper while complex carbs burn like wood and take a little longer to provide energy. An easy-to-digest whole-grain bagel with jam or a drizzle of honey combines both types of carbs - a perfect way to fuel your workout from start to finish.
• Protein shake with added carbs: premade protein shake mixes are and easy on-the-go snack, and a good way yo reap protein's benefits while adding carbs to stay energized. Aim for a 4:1 carb-to-protein ratio with 10 to 20 grams of protein. Start with a shake base of juice or water, then adding oats and a banana or other fruit to provide carbs.
• Oatmeal: It's great for those morning workouts, when you're running on empty but can't eat a meal 1 to 2 hours before exercise. It settles well and provides long-lasting energy, while added fruit will hit the bloodstream quickly to get you going.
• Greek yogurt: Greek yogurt contains substantial protein and carbs, and less sugar than the regular kind. And unless you're lactose intolerant, it's easy on the stomach - ideal before intense activity or bouncing exercises like jumping jacks or plyometrics, which tend to spell tummy trouble after a heavy meal. Add fruit, honey, or whole-grain cereal for and extra energy kick.
• Brown rice with chicken: If you tend to exercise after lunch or dinner, avoid rich foods and have a simple dish of brown rice with chicken or tofu. It's a meal that sits well and provides a good amount of carbs and protein. Brown rice is a better source of complex carbs than is white rice.
• Legumes: Beans and lentils contain high amounts of protein and complex carbs - good sources of slow release energy. That makes legumes ideal for longer workouts or workouts that will begin 1 to 2 hours after you eat. Don't overdo it, though: Legumes can cause gas pains, so keep your portions small.
• Bread with cheese or egg: One of Villacorta's favourite pre-workout snacks, a slice of whole-wheat bread with low fat cheese, is easy on the stomach and provides protein and slow-release carbs. Or, as an alternative, top toast with scrambled egg whites.
• Caffeine: A moderate amount of caffeine before exercise can help you enjoy your workout more, research has found. It can also enhance your energy and reduce post-exercise muscle soreness. While some caffeinated beverages are carbonated and sugary, which could cause gas pains, an espresso or 8- or 12-oz coffe can be great pre-workout boost if you're used to it.
• Timing is everything: Even the best foods can come back to haunt you mid-workout if not allowed to properly digest, so it's best to eat 45 minutes to and hour before you work out - longer after heavy meals. While certain foods settle well and hit the bloodstream quickly, exercising on a full stomach can still make you feel sluggish. Worse, it can cause stomach cramps, because exercise pulls blood away from stomach to the muscles. If you wait more than 45 minutes between a meal and workout, it's better to have a small snack than exercise on an empty stomach. Simply grab a fruit and go :)

So there it is, some tips for you on how to give that belly some joy and at the same time workout. 

Remember a Healthy mind needs a Healthy body. keep training !