Archive for February 7th, 2011
Water makes up roughly seventy percent of the human body. From maintaining blood flow to building muscle and healthy skin, water plays a crucial role in nearly every bodily function. Without it, we would be nothing more than a dehydrated bag of flesh and bones. Yet, there is more to water than originally meets the eye, especially if you are looking to lose weight and work out.
If your body is poorly hydrated, some systems are going to slow down. Even slight dehydration can lead to reduced alertness, impaired short-term memory, and an overall sense of tiredness. Rather than performing at your usual 100%, you are running sluggishly slow, and your mind is unable to process information as quickly. Any tasks that require mental focus, for example, will be more difficult. Working out and focusing on a diet, to tie it into weight loss, will become much more difficult, because you no longer feel focused on the end result.
Poor hydration can actually lead to poor workout results. Similar to the mental sluggishness, your physical performance will be lacking, too. Since proper hydration determines the effectiveness of blood flow, your body will be lacking the nutrients needed to get through a tough workout, along with delivering vital nutrients after a workout to the injured muscles. In addition, properly hydrated muscles are at less of a risk for injury, since the muscle fibers will be more loose and limber.
Water has an amazing effect on both the mind and the stomach. Besides being the most important thing for us, it can also help control our weight loss capabilities. Drinking water before a meal will initiate your metabolic system and decrease the amount of food consumed during that meal. If you continued to drink water throughout the day, consuming at lease 51 ounces, you could potentially increase your yearly caloric burn by 17,400 calories. All of this comes from simply drinking more water and keeping your system hydrated.
How Much Water
To figure out exactly how much water you should be consuming, consult a medical professional. Depending on age, health, amount of activity, and weight, the amount of water you need to consume can vary greatly. A medical professional will help determine the correct amount to maximize your workout results. Drink up, stay active, and keep developing your body.
A rigorous cardio routine is fundamental for any weight loss goal. You sweat, your heart pumps, your lungs pull in air, and all of your internal systems work together to get your body moving. Understanding how to maximize your cardio routine can lead to even greater workout results. Since sprinting is one of the most efficient cardio workouts you can perform, here are some tips to help you increase your sprinting effectiveness:
There is nothing more potentially damaging than suddenly and rapidly increasing your heart rate. Before every cardio workout, you must warm-up your body. Stretching out your hamstrings and quads will help loosen the muscles and get your blood flowing. This enables your body to progressively transition into an escalated heart rate.
To get the most out of your sprint, you need to push yourself for 30 seconds. If you are running outside, run for about 200 feet as fast as possible, and then walk it off for about 90 seconds. If you are on a treadmill, sprint for 30 seconds. Then slow the machine down and walk for 90 seconds. This back and forth of movement will keep your body active, yet it will not push your body too far.
When you start running, your body tends to lean forward, using its own weight to carry itself forward. Instead, you should lean back and do all of the work yourself. This will increase the amount of potential calories burned during one exercise session.
Recovery Time is Crucial
If your body feels extremely sore after a workout, let it recover. Do not push yourself further, because you may end up seriously damaging muscular tissue. This rings true for the next day, too. If you get ready for some cardio, yet your muscles still ache and burn, give it some time, especially if you have just started working out.
Before you go sprinting along, make sure you have been drinking water all day long. You need to keep your muscles hydrated, or you may find yourself suffering from cramps. Even after a workout, drink loads of water to replenish all of the sweat you have shed.
Leverage your workout results with a protein supplement. When you finish sprinting, your muscles need some protein to fix all of the damage that has occurred. Without the right amount of protein, you will not produce the weight loss results you need to successfully achieve a fit, athletic body.
Athletes and workout enthusiasts have been told to disregard milk as a nutritional source for protein. We have been trained and conditioned to shun it from our daily diet. “Stay away from that milk,” we have been told. “It contains too many fats and not enough protein. It does nothing for you!” However, these claims are unsubstantiated and biased, and here’s why:
In a single 8-ounce glass of milk there are nine grams of protein. In addition, that same glass of milk also contains all eight essential amino acids, so you get a completely digestible workout-recovery package. If you are going through a bulking phase, skim milk can give you the extra calories you need, without pushing you over your ideal caloric intake and into the fat gaining range. Milk also contains two different types of protein: casein and whey. Your body will enjoy the soothing extended sensation of casein, yet it will get the instantaneous whey for quick recovery.
Milk contains a load of various nutrients – D, A, B2, B12, phosphorous, calcium – but it also contains vital electrolytes, which keep your body hydrated after an intense workout. Every time you sweat during a workout, you shed phosphorous, sodium, calcium, and electrolytes. A simple glass of skim milk can help to return these nutrients back into your system. If you work out constantly, you may sweat out so much calcium that your body is at risk of entering a calcium deficiency. A glass of milk will help deter this from happening.
- Too Much Milk
There are some individuals that simply cannot drink milk, whether they are lactose or simply sensitive to milk. Rather than drink large, copious amounts of milk right at the get-go, you should slowly introduce it to your system. See how much you can handle, how much is good for your tolerance level, and drink enough to replenish your lost protein. If you are just starting to work out, four glasses per day, spread out evenly, should be enough. You could even utilize milk as the base mixer for your protein powder, increasing the nutritional value greatly.
Lactaid-brand milk contains a lactose source that has already been broken down. If your stomach cannot handle lactose, this will be the milk for you. You get all of the protein, nutrients, and calories, without the added pain and bloating from lactose intolerance. Milk is a powerful dietary source of nutrients that should never be disregarded as a nutritional assistant for working out.