Workout Tips

Instant energy boost
Sluggish in the afternoon? Consider a snack with protein. Protein balances your sugar levels which can help avoid those drops at midday. If you’re craving fruit, add some nuts. You’ll feel more satisfied.
Fueling your body for a workout
When you exercise on an empty stomach, you’re likely to lose muscle, not fat. Like a car, you need sufficient fuel to run optimumly. Try to eat a 100-200 calorie snack an hour before you exercise. Some ideas are a slice of wheat toast with peanut butter(carbs and protein), yogurt or banana.
Metabolic finishers:
These moves are short bursts or energy at the end of your workout that increase your heartrate and torch calories. Try jump squats, burpees or mountain climbers.
Best overall upper-body move?
Triangle push-up. Get in push-up position with hands shaped like diamond under your chest. Lower body down with elbows pointing back and close to body. This move works chest, shoulders, triceps.
Don’t be scared of the scale this Halloween. You can have some treats in smaller portions. Here’s a few suggestions:
Three mini York Peppermint Patties, 150 calories, 3g fat. Six mini  3 Muskateers, 146 calories, 4g fat. The winner here is five mini Twizzlers at only 150 calories, 1g fat.
Tight hamstrings? Sometimes we don’t take the time to stretch these guys, and too tight hamstring muscles can definitely cause an injury.
One of the best hamstring stretches is the Downward Dog.
Start in full push-up position with hands directly under shoulders. Slowly press hips toward the ceiling, lowering your heals to bring your body into an inverted V, while pressing your shoulders away from the ears. Hold this stretch for 5-7 full breaths. Do this before and after your workout.
Hint:
It’s basic math. Burn more calories than you take in. That simple. See how many calories per minute your favorite exercise can torch:
Running – 6MPH, 10.7
Spinning – 12.3
Jumping rope – 12.8
Elliptical –  (moderate,6.9;vigorous,8.2)
Biking – (leisure, 6.4 racing, 17.1)
Swimming freestyle – 10.7
Pilates – 3.2
Yoga(vinyasa) 7.1
Workout tip
If you like to exercise early in the morning, don’t do it on a empty stomach with the hope of hitting your fat stores. Recent studies have shown that folks who worked out AFTER eating a healthy breakfast boosted their metabolism over 30% more than those who didn’t. Even better, those who fueled up were using more energy from their fat stores – a full 24 hours later!  Makes sense, right? Your workouts will be more productive, you can push a little harder, and your muscles burn more calories longer. Try and eat 30 minutes pre-exercise. Have a bowl of whole-grain cereal and fruit.
Workout Tip
Ever heard of “functional training”?
It works the entire body as a unit to mimic real-life situations like chasing a ball or frisbee, or hiking a rocky trail.  This type of training not only improves your balance and agility, it stokes your metabolism.  It makes sense. The more muscle mass that you move at once, the more you build. The more calories you burn, the more fat you melt. Some examples include, running backwards, or quickly changing directions while running/sprinting.
Workout Tip
When doing squats, it’s so important to shift your weight onto your heels. The body has a tendency to lean forward when bending, and can put too much pressure on the knee joints. Make sure you can see your feet in a squat position. Your knees should remain over your ankles. Let your glutes do all the work, and you’ll get that toned lower body in no time!
Top 100 workout songs of all time!
Doing the right ab workout?
Use a stability ball and get flat abs faster.  The ball comes in 3 sizes(55,65 and 75cms). To find the right fit for you, your thighs should be parallel to the floor when seated on the ball. Crunches can be up to 35% more effective using the ball as it is unstable surface.
Burn more fat in less time!
Eight to 12 minutes of intense intervals can burn as many calories as 25-30 minutes of constant moderate-exertion exercises.  When you’re doing your cardio, do 1 minute at a high intensity(8 on a scale of 1-10).  Then follow it with a low intensity minute at 2 or 3.  Your body is blasting those calories!
Getting the right amount of fuel for your exercise routine?
For the best results for energy, lower body fat, and muscle growth, you need to eat 5 or 6 small meals throughout the day. The longer you wait to eat between meals, the slower your metabolism, the less fat you can burn, AND the greater the chance of you overindulging at your next meal!  Fruit and nuts are always a good go-to snack.  If you want to build muscle, choose a meal replacement or snack with at least 20 gm of protein and less than 40 gm carbs. If losing fat is your goal, go for low protein, with the same amount of carbs.

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