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| How To Avoid Post Workout Binges And Lose Those Last 10 Pounds
In 3 Easy Steps |
By:
Naweko San-Joyz |
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I was so embarrassed for her. After a grueling 45 minutes on the
Stairmaster, Kathy rewarded herself with a bag of Ruffles and a
Diet Coke. Yet still insatiable, she drank two breakfast drinks
and finished off little Emily’s last five Oreos.
Kathy’s post workout binges are nothing new. Neither are the
extra 10 pounds living around her hips that she can’t seem to
lose. But once Kathy puts these simple three steps to good use,
she'll smile gaily as her last 10 pounds will melt away.
Step 1: Eat at least 45 minutes before you exercise. Ok, if you
are now envisioning guilt eating and compensation exercising,
stop. This is not about eating a chocolate bar now and
exercising it off later. It’s about, giving your body the energy
it needs to sustain a good 45-60 minute workout.
Eat a light snack consisting of 300-500 calories. This could be
a bagel, with a slice of turkey and a whole tomato. Or it could
be a protein bar.
The point is to get some carbohydrates, proteins and fats in
your system now so that it has something to run on later. With
this pre-workout meal, carbohydrates are critical because you
want energy for your workout. Eating 45 minutes before a workout
will not make you fat. If anything, it will speed up your
metabolism if you do this regularly.
Step 2: Drink lots of water while exercising Your body should be
70% water and it knows this. When exercising, you could easily
lose up to three pounds of water during one exercise. Please
don’t beat yourself up if you don’t lose three pounds. I watch
women get upset at the gym everyday after their post-workout
weighing ritual, if they haven’t lost weight. The weight will
come off.
If you drink while exercising, you may be able to exercise
longer. But more importantly your body will not have to cry out
for water after you finish exercising.
Also, water can give you the sensation of fullness so that you
can calmly wait for your post workout meal without getting
ravenous.
Step 3. Eat a meal at least 45 minutes after you workout. Even
if you are not hungry after your workout, you should train
yourself to eat within 45 minutes of exercising. The body is
patient and it will take a lot of mistreatment up to a point.
The problem with waiting until you are hungry to eat is that the
body continues doing gazillion operations until you decide to
eat. This usually happens when you get the “Gosh, I'm hungry
now!” feeling.
In truth, at this stage, you’re not hungry, you’re famished and
you have no time or patience to be judicious with what you eat.
What’s more, you’re more likely to overeat.
So, feed your body with a 300-500 calorie meal within 45 minutes
of exercising. Again, make sure that this meal has
carbohydrates, proteins and fats.
For the post-workout meal, eating a lean protein proves critical
because your body is in repair mode and it needs protein to
rebuild your body.
If you can avoid post-workout binges for the next five weeks, yu
can certainly melt away those last 10 pounds. Here’s the secret
to never having an excuse for not eating your pre and
post-workout meals: Make your meals simple and place them in
your purse or gym bag.
On occasion, your can even replace a meal with a well-balanced
protein shake. Now, no more embarrassing post-workout pig fests,
you know what to do instead.
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