What to Eat After Workout?

When people start exercising, they start exercising to stay in good health. You should know that if you exercise you have to eat healthy as well, for your body to have the energy it needs to exercise and keep energy to finish every day task. So what you eat before and after you exercise is very important.

It is best for you to make sure you eat a balanced mix of carbohydrates and protein, no matter if you are doing a resistance workout or a cardio routine, make sure you eat a balanced meal before and after you exercises.

The best time to eat your balanced pre workout meal is an hour before you start exercising. If your exercise routine is a high intensity workout you going to need to eat a meal with at least 4,000 to 5,000 calories. If your exercise routine is a low intensity workout like cardio your pre workout meal is be at least 200 calories.

Cardio Workouts

If you are doing cardio workouts, you should consume at least 2/3 of card and 1/3 protein. This will give you more and longer energy to keep your muscles from tearing down while working out.

Resistance Exercises

If your choice of exercising is a resistance workout routine, you should eat a balanced 1/3 carbs and 2/3 protein, this will give you plenty of energy for you to perform each set and muscle tear down to a minimum while exercising.

Eating After a Cardio Workout

When you finish doing a cardio workout, you need to get some carbohydrates, with high fiber. Whole wheat, rice, pasta and oatmeal are some good choices. Also eat 30 - 50 grams of carbs after you do a cardio workout. It's OK to eat 5 to 10 minutes after you exercise.

What to Eat After a Resistance Workout

After you finish a resistance workout routine, your muscles will break down and will create micro tears. This means, that after you finish your workout, your muscles will start to repair their self. So protein is the key for repairing your muscles, and what you will need to build up and repair these micro tears so your muscles can increase in strength and size.

You will need to consume carbs and protein after a resistance workout. Unlike a cardio routine, a resistance routine will tear down your muscles and create micro tears.

You should wait at least 30 minutes after doing a resistance exercise, so the blood won't leave away from your muscles to quick. This will remove the metabolic waste products and the blood in your muscles will help repair them.

In addition, it is very important to drink after you exercise for instance for each pound you lose, you should drink 2 cups of water. Because your body will lose a lot of water. If you wait to be thirsty you done already lost two cups of water in your body. So you should drink water on the regular while you are exercising and after you exercise.

To learn more about workout after eating and quad exercises at home, please visit the website diyactive.com.

Became Healthy with This Home Fitness Workout

Has your exercise program been obstruction lately?

The goal of the following exercise is to help you push past an upland. This workout is based on one thing i prefer to call Triple Supersets.

Instead of playing one superset per exercise, you perform three supersets, with a total of six exercises in your workout. We're reaching to use a set of dumbbell and bodyweight exercise for this workout:

Exercises

Plank on Forearms - A plank is essentially the push up position. However, rather than inserting your palms on the ground, you're inserting your forearms on the ground, with your body and legs straight, even as in an arm exercise position. Hold for prescribed time.

Woodchopper - Hold a dumbbell with 2 hands over your right shoulder. Feet are shoulder width apart. Rotate your trunk and powerfully bring the dumbbell over to the left aspect of your body, towards your ankles. Bend your knees simply slightly and convey the dumbbell back over your right shoulder once you have gone past your left ankle joint.

Plie Squat - Stand with a wider than shoulder width apart stance. Hold a dumbbell between your feet by placing each hands around one of head of the dumbbell. Keep your back straight and squat as low as possible. come to beginning position.

Chin-ups - Catch a pull-up bar with a palms facing your, shoulder width apart grip. Push your feet behind you by bending your knees. Pull your body up towards the bar till your chin clears the bar. come to beginning position.

Lateral Lunge - Stand with your feet shoulder width apart. Step along with your right foot to the correct side. Bend your right knee whereas keeping your left foot straight as you drop your body to the bottom. come to beginning position and repeat on the opposite side. this is often one repetition.

Dumbbell Chest Press - Lay down on a bench with a dumbbell in each hand. Press the dumbbell up towards the ceiling. come to beginning position.

A superset is where you perform 2 exercises back to back with very little to no rest in between. you'll take a moment or se rest once you complete each exercises in succession.

Try to beat your time the next time you perform the exercise. Do It Yourself today.

With the help of quad workouts at home you can reduce your weight. You can also read more tips on website, www.diyactive.com.

At-Home Quad Workout: You Ready?

In this installment of the at-home workout series we’re going to show you a quad workout! Quads are basically the main “meat” of your legs and are composed of the four main muscles on the front of the thigh. Along with hamstrings and glutes, strong quads provide you with a solid foundation or as bodybuilders call them “wheels!”

For this quad workout, all you need are dumbbells but they can all be done as bodyweight exercises as well!

Get your quad workout on! Dumbbell Squat

This is the normal go-to quad workout / exercise for strengthening your legs. Start by standing straight (head looking forward) with your feet shoulder width apart and your toes slightly pointed out. Lower yourself down until your thighs are parallel with the ground, while keeping your head up and back straight.
One way to make sure your knees don’t go too far past your toes is push up through your heels.
Ideally you could draw a straight line down from your knee to your toes.
To make it easier you can hold a chair or even a door frame in front of you as you lower yourself down.

Dumbbell Plie Squat

This is another great exercise to help improve the strength of your foundation. Having an extra wide foundation (toes pointed out) will help work different areas of your thighs. As with the normal squat, lower your butt like you are sitting in a chair, going down all the way to parallel!
Once again, keep your weight on your heels and push up through them to return to the starting position.

Lunges

Start by standing straight up, step forward around two feet and lower your body down to where your forward leg is around a 90-degree angle. Make sure your knee doesn’t extend far past your forward toe, if so step out farther. Push off your forward foot and come back to the resting position. Start the process again with the other leg.

Step-up

Maybe the simplest of all the exercises. Make sure you find a sturdy platform that won’t roll or more (safety first) that is about 16 inches off the ground.

Start with your foot on the platform and push up through it to raise your body to the top of the platform, hold that position for a second before lowering yourself back down. You can use the opposing foot for balance but don’t rest it on the platform.

Wall-sits

I usually perform this exercise last to totally crush my legs. With your feet shoulder width apart, lower yourself down into a seated position with your thighs parallel to the ground. Make sure your back is pressed against the wall and hold that position. Perform 3 sets for one minute long each.

Wrap-Up

Most of these exercises not only work the quads but also the hamstrings, calves, and glutes. Now you have a number of exercises that will provide you with a solid foundation. As usual, perform each exercise for 12-15 repetitions for 3 sets or create your own killer quad workout!

What are you waiting for? It’s time to start beefing up your “wheels!” Get started with this quad workout!
To learn more about workout after eating and quad exercises at home, please visit diyactive.com.

How to Lose Weight and Became Healthy?

Now a days, most of the people are suffering from unwanted fat at different parts of the body like stomach, hands, legs, hips etc. So, if you are one of those, who have excessive fat on body, you need to take some serious actions to remove your fat and lose calories. For this purpose, you need be mentally strong first. Because most people try to do hard exercises, controlling diets, and following fat burning tips, but all such activities do carry on for few days or months only. Due to laziness, your daily routine of workouts and eating get affected and you again get back to the pavilion.  So, you need to first do promise to yourself that you will not give up till you burn the fat from body completely and get the desired body shape.

Following are the tips about how to lose weight and became healthy:

Control your dietary level

Most fat people are addicted to eat in excess and do not have any limitation. So, if you really want to lose fat or get a slim figure soon, you firstly need to control your diet. It does not mean you have to stop eating completely, but try to eat proper diet at different intervals. With this, you can get habit to control your dietary level soon. 

Doing exercises daily

Doing exercises or physical workout is necessary to burn more fat or calories from the body. If you are a fat person, then you need to start workouts from basic level and then increase the levels gradually. For this, you can do quad workout at home or may join gym or heath club too. However, you will get proper guidance about fat burning exercises from expert. 

Eat Thermogenic foods and have a balanced diet

Eating thermogenic foods that must contain proper amount of fat, protein, minerals, vitamin etc., is very necessary for a person. Try to include a balance diet routine in your daily schedule and eat properly at small intervals. Do not remain hungry, but take next dose after consumption of previous one. However, the fat and calories will get absorbed in your body completely in a right way. 

If you will follow above suggested tips and your will power is strong, then you will easily get rid of fat from body and can attain a dream body shape soon.