I wanted to share this article with all of you...thought it was pretty interesting and keep scrolling for my new, favorite workout song...whew, be warned-it's ADDICTING!!
· PERIODIZE TO OPTIMIZE—Weight training is crucial to any fitness plan as it improves performance, strengthens bone and increases metabolism. The most efficient way to weight train is to utilize periodization, the practice of changing repetitions and sets two times a week. Switching up which muscles are worked results in reduced body fat and increased muscle definition.
· TIME YOUR SNACKING—Nutrition is almost equally as important as physical training. 30-60 minutes before a workout, eat a small snack consisting of protein and carbohydrates; if your workout lasts more than one hour, consume sports drinks to optimize performance. After exercising, eat a snack consisting of carbohydrates and protein as soon as possible and eat a full meal within one hour.
· HYDRATE TO PERFORM—Fluids help to prevent dehydration, fatigue and performance drag. While specific needs vary based on the person and the activity being performed, some general guidelines can be followed. Active people should consume 10-12 cups of water each day and consume 4-8 ounces of water every 15-20 minutes while exercising.
· BE SMART ABOUT SUPPLEMENTS—Creatine, protein, and beta-hydroxy-methylbuyrate (HMB) are generally recognized as the most effective sport supplements. Creatine has been shown to increase the size of muscle fibers and has been proven safe for long-term use. Protein isolates increase muscle while not raising glucose levels. HMB prevents the breakdown of muscle and may positively affect metabolism speed. Be smart while shopping for supplements -- listen to medical advice instead of marketing ploys.
Please let me know if you are interested in additional information including an interview with ChicagoHealers.com Practitioner Valery Early, RD.
Chicago Healers (www.ChicagoHealers.com) is the nation’s pioneer prescreened integrative health care network, offering a comprehensive understanding of each practitioner’s services, approach, and philosophy. Our holistic health experts teach and advocate natural and empowered health and life choices through their practices, the media, educational events, and our website. With close to 200 practitioners and over 300 treatment services, Chicago Healers has provided nearly 400 free educational events for Chicagoans and has been featured in 300+ TV news programs and print publications. For more information, visit www.ChicagoHealers.com.
My workouts: Wow, I've really been working hard at improving my distance and speed when it comes to running! I've also re-introduced GSP RUSHFIT back into my workouts twice a week (Yep, I missed it!!) I need new running shoes, so we're going to go looking today! And my FAVORITE new workout song:
"I Am Woman" by Jordin Sparks! Holy cow, I downloaded it, added to my playlist and I think I listened to it 15 times on my run yesterday! I was screaming the words as I ran!!! AWESOME, WORKOUT SONG...I PROMISE!!!
What's your workout jam on your playlist right now?! Ya know the one you can scream at the top of your lungs while you are running to the beat??! Yea, you know the one!!!