Posts Tagged ‘Workout’
March 18th, 2010 | 
Author: Finding a workout buddy may be difficult, but not impossible. There are many different places and options for you to find your workout partner.
Look for family members or friends who wish to workout more. Someone who lives with you or a neighbor might be easy to schedule with for an evening run.
Maybe you have some co-workers who would like to get into shape. You and your partner can workout before work, during a long lunch break, or after work. Maybe there is a facility right within your place of work to make it easier for the two of you to meet.
Another option is visit your local gym and meet new people. You might find someone else who likes to run, swim or bike that you can meet with a few times a week.
If finding a buddy seems to be too difficult, at least have a friend who you talk to you on the phone or Internet act as your motivator. Your friend can ask you each day if you worked out. If you say no, you’ll feel some guilt and be more likely to go out and bench press or run that mile.
Having a workout buddy has its ups and downs. It depends on your workout routine and your personality whether one would be beneficial or not.
Here are some pros and cons to having a workout buddy:
Pros
- Motivate and push you
- Spotter for weight lifting
- Can help with maintaining proper form
- More likely to stick with your workout program
- Can learn new tricks and exercises from your partner – Challenge each other to run five minutes longer or to do two more reps
- You might be more likely to sign up for a fitness class if you have a buddy
- You are more likely to workout when you have to meet someone at the gym
Cons
- A buddy could slow you down
- You and your buddy may not have the same fitness goals
- Your buddy may not be dependable and show up to the gym
- Your workout time may be your alone time to let out frustrations
- You might prefer working out alone rather than with someone else
- Working out with another person may cause more distractions to your
- You would have to keep to a stricter schedule than if you exercised alone
Workout buddies are not for everyone. You need to figure what your workout style is and what you need to achieve your goals. When looking for a workout buddy, find one you can depend on and has similar goals. Search for a like-minded person. The right workout buddy for you can make exercising more enjoyable and beneficial.
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Q: Is it important to eat straight after a workout and, if so, what sort of food should I be eating to support muscle recovery and growth?
A: What you do immediately after your workout is a vital factor in your bodybuilding success. It is at this time that the body is primed for optimum uptake of nutrients. The workout has traumatized your muscles, torn them down and depleted your glycogen levels. Your body is not only crying out for nutrition to reverse these conditions, it is actually ready to utilize them a lot more efficiently. For instance, protein synthesis is enhanced and carbohydrates are converted to glycogen up to 125% more efficiently immediately after a workout. Studies also indicate that a decent carb/protein ratio meal immediately after the workout will enhance insulin and growth hormone levels. If you’re not taking advantage of these conditions, then you’re cheating your potential.
Immediately after your workout, your body needs water. During the workout you’ve lost a lot of it through sweating, but even more through its uptake by your internal organs. Thirst is not an indicator of your water needs at this stage. Not only will water keep you hydrated, but also this amazing liquid is also crucial in the formation and release of ATP. And every gram of carbohydrate that is stored as glycogen in the body requires 4 mls. of water to do that job. So, the first thing to do post workout is to get plenty of water into your body.
The next priority is carbohydrate. Immediately after the workout you need to elevate your blood sugar levels with fast acting carbs. Choose a liquid carbohydrate mix with maltodextrin or dextrose. High Glycemic index fruits like bananas are also a great choice.
Protein is utilized up to 50% more efficiently immediately after a workout. So, why wouldn’t you get 30-50 grams of quality protein into your system at this time? With just a little planning you can take advantage of this fantastic window of opportunity. But you’ve got to act fast. Within an hour of your workout, that window is firmly shut.
Many people find it difficult to eat immediately after a workout. That’s because the stress of exercise virtually shuts down our food absorption system. And, it’s the reason that taking your post workout carbs and protein in the form of liquid supplementation is the smartest, and easiest way to go. Look for a formulation that will give you about 40 grams of protein and 70 grams of carbohydrate per serving. Mix it up, pour it into a flask and put it into your gym bag before you head to the gym. Then you’ll be able to chug down those vital nutrients straight after your workout ends (yes, even before you hit the showers). That way you’ll give your body the rebuilding tools it needs exactly when it needs them. Then watch your body grow.
Source: http://www.bodybuildingtoday.com/index.php/q&a/post-workout-meals-don-t-leave-muscle-on-the-table.html
Are Your Workout Routines Right for You?
So you’re pushing up 200lbs over your head during a military press and this young little hottie jamming with her video ipod walks by and gives you the once over. You notice her eyes kind of “stall” at your mid-section. You want to smile and say hello but you’d probably drop that weight on your head and put yourself in the hospital……so you try to squeak out a “hi” but it just turns out to be a REALLY LOUD grunt. Damn, better luck next time.
What if that girl was the one that was going to bring you happiness and joy. You know, the one who wanted to wash your skid-mark underwear? The one who likes it when you come home REALLY late from a night with your “drinking buddies” and throw up in bed. The one who thinks it’s cute when you stare at other women? How could you avoid these types of problems?
Well, let’s start with the obvious….is that workout routine the right one for you? What if it’s not…..you just grunted at your best friend’s future sex puppet and you weren’t even doing anything good for yourself! Oh, I didn’t tell you that he started to crack jokes about your loud grunt to her, one thing leads to the next and now he is getting more exercise inside the house than outside? Yea, forgot that little tid-bit. What’s up with that! So, obviously, having the proper workout for your specific goals is VERY important. How do you know your workout is on track with your goals? Well, first of all you’ve got to have a goal. Second you’ve got to find some workout routines. Yes, I said workout routines…that’s plural. You can’t just have one workout routine from the time you’re 20 until the time you’re 80……you’ll be lifting the same weight everyday and never change a damn thing.
Let’s start with a goal. Since most guys want to get bigger, I’ll slap out a couple of simple rules for that. The simple rules are: low reps, high weights to build size. That’s great, you hear that everywhere, but what the hell does that mean? That means if you want to build the size of the muscle, you should be lifting weight that is REALLY tough that last THREE reps. Make those last three impossible. Muhammad Ali once was asked “How many sit-ups do you do in a day?” His response was “I don’t know, I only start counting when it hurts”. What he is trying to say is, you are breaking down muscle when you are feeling it. You are making progress when you can’t make any more progress! Make it hurt. Make the last three hurt. By the way, low reps means you stay in a range from 6-10. Some say never go over 8, but if you are having trouble getting to 6, and the next weight is too light, make 10 hurt.
Sweet, we have the reps down, how about the sets? How many times should you do the same exercise? Three to four sets is a good amount. I recommend doing two sets, then switching exercises to get in three-four difference exercises each workout. Hit the muscle from all different angles. Narrow, regular, wide and super-wide grips….on whatever you are doing. Find different angles for whatever you are doing.
How about the length of time in between the workouts? Well, if you’re looking to put some muscle on, you should be waiting AT LEAST 7-8 days in between workout routines for a specific body part. Some suggest even longer like 10-12 days. The reason for this is, if you are working the muscle again too soon, you will be trying to break it down when it’s trying to build back up.
What about getting lean? So you’re a bit on the chunky side. You like to roll up your hot dog with a meat-bun. You’re thinking you can’t really see Mr. Johnson all that well anymore? Well, my friend, you are at the opposite end of the spectrum, and you’re going to need to start lowering the weight, and increasing your reps. If you REALLY can’t see Mr. Johnson anymore, you’re going to have to do more than just workout. So, you still want to make those last three reps burn. Make them hurt. Make them make YOU scream for Mama. Get the pain, get the gain. Low weight, high reps, and you’ll get that definition like Brad Pitt.
How about the length of time in between workout routines to get ripped and super-fit? Every other day. Do a “whole-body” workout three days per week. You’ll be sore, on Wednesday from Monday’s workout, but you’ll be burning major calories and keeping those muscles lean and mean. No bulking here. You’ll be breaking the muscle down before it has time to build back up.
So, I know what you’re asking. “Where do I get workout routines!” Well, you go to a gym and ask all the guys with big muscles and little packages to “Give me your workout routines or the protein shake gets it!”, or, you could go to the library (I know, why the hell would you do that when you have Google and http://Digg.com?) and check out a bunch of “bodybuilding” books and articles OR you could just check out http://SUPER-FIT.COM and get an endless supply of workout routines that you can download onto your MP3 player, Ipod or Video Ipod, that way you don’t have to do any of the work, and you know that you are getting quality workout routines that are doing the job that you want them to do. Now you have time to get your own sex-puppet.
If you are into a weight loss program or you are just into a diet program to shape up your body, the choices of food that you eat is one of the controlling factors that definitely affects the way you respond to your fitness program. While the food is the source of those fats and calories that you try and is eager and determined to burn, the foods that you eat are so vital also to provide the body with the kind of nourishment that it needs in order to maintain its regular functions. Hence, here are some tips on how to eat proper foods and get a great workout.
1. The morning workout diet – If you are the type of person who loves to do the workout at day time, you need to make sure that you eat enough to give you the energy you need to do the workout routine. Remember that by the time you wake up, you have not eaten for at least 10 hours, and hence, you need to take in something for your breakfast. Nevertheless, do not start the workout routines if you have not digested yet the food in order to avoid a side stitch or nausea. For a workout plan of around an hour, you need at least 200 to 300 calories. Your diet should consist of simple sugars and juices so that it can be easily digested or try to eat raisins, bananas, a high carb beverage, a sandwich with peanut butter, a granola bar or bagels. Then try to avoid fat or protein food for your early morning workout diet.
2. Mid noon workout diet – If you like noon workout, then try out this particular diet plan. For at least one or two hours of noon workout, you need at least 300 to 400 calories. As mentioned earlier, you need to avoid high fat or high protein diet and try to have at least 20 percent protein, 20 percent fat and 60 percent carbohydrate diet. The sources may be in form of yogurts, fruits, meal replacement shakes or bars, oatmeal or yogurt mixed with fruits.
3. Evening workout diet – If you are the person who loves to workout after a stressful day of work then probably you plan to spend at least two to three hours of workout. For this time, you need at least 400 to 500 calories of a balanced meal. Sources may be in the form of cheese, crackers, vegetables and fruits and just make a combination of these foods for your meal. Since you would be working out after you eat, then you need not worry about eating before your bed time. This is because you have enough activities to burn those calories that you take in. Likewise, you spend around 8 hours of sleep the least, and hence, the same can still be digested by your system after an after work workout.
For your entire workout, just try to maintain a balance of your carbohydrates, protein and fat intake and try to keep it at the percentage of 60, 20 and 20.