The BeYou Blog

Eat Better, Move Better, Feel Better

Category: Fitness (page 1 of 3)

When and what should you eat before exercising?

When and what should eat before exercising

Have you ever wondered why do you have much more energy to workout some days than others? This could be due to the time and the type of food you eat before exercising. Let’s see how the food you eat can have an impact on your performance!

Can we get better results if we eat at certain times?

The most important is to control your overall calorie intake (keep an eye on portion sizes) and the quality of your food (eat well throughout the day). But that also depends on your goals. If you are not spending all your time in the gym every day, the nutrient timing (eating a certain amount of nutrients at a certain time) does not have a real importance. Try to have breakfast, lunch, and dinner every day at a regular time and exercise when it seems the best time for you. Easy!

On the other hand, if your objective is to gain mass and that you are doing intense and long training, the time and the type of food you eat before exercising or after a workout becomes more significant. In this case, you should eat the right balance of carbs, protein, and fat both before and after your workout in order to prevent muscle mass loss and give you more energy.

You just need to consider that macronutrients are absorbed by the body differently. Carbs are ideal to receive a quick dose of energy: sugary carbs are the fastest to digest and complex carbs take a little longer (whole grains or legumes). Protein arrives in the second position and the longest to digest is the fat. The digestion time depends also on the proportion.

In order to increase your performance during your intense workouts, focus more on carbs and protein and limit the amount of fat. 

Our tips:

🔸 Don’t eat protein bars or shake (even less just before your training). Energetic bars often contain a lot of sugar and artificial ingredients.

🔸 Drink a coffee before your workout: some studies demonstrate that caffeine could improve physical performance.

Working out in the heat: the benefits

The benefits of working out in the heat

Do we burn more calories by working out in the heat?

With the high temperatures of summer, many of us choose to work out outdoors even if it seems easier to exercise with conditioned air. But in the reality, what is better? Is it more effective to do hot workouts? Here is everything you need to know.

Doing a long run under the heat of July can be very intense and difficult. Does it mean that we are burning more fat and calories? After this type of workout, you can sometimes feel lighter. Unfortunately, the extra weight that you have the feeling to have lost is likely to be water, not fat.

Indeed, hot workouts may help you to burn more calories because your body is using more energy due to the heat, but the difference with indoors workouts (conditioned air) will be negligible.

However, even if working out in the heat doesn’t really help you to burn more fat, we can recognize some benefits.

Working out with extreme temperature has a detox effect. The fact that you are sweating a lot helps your body to get rid of toxins (lead, arsenic, mercury, and cadmium). The more you sweat, the less you will have toxins in your body. Sweating can help you to stay healthier and live longer. But don’t forget that the more you sweat, the more you become dehydrated so don’t forget to drink a lot of water.

Another benefit of hot workout is the fact that you become more flexible. This is particularly useful for people that practice yoga. It allows you to sink deeper and it makes your muscles more pliable. However, try not to overdo it and respect your limits.

A study done at the University of Oregon suggested that exercising in the heat can increase performance. The experience was testing the ability of competitive bike riders to perform in a 55-degree room. One group trained before in a cold environment and the other group in the heat. In the end, when they were all tested in the 55-degree room, the group that trained in the heat was significantly more performant.

Finally, hot workouts may help you to build mental toughness and give you the ability to keep going.

If you really decide to work out in the heat, you have to take some precautions. Pay attention to your body and feelings. Be particularly careful if you feel the following symptoms: dizziness, confusion, cramps, nausea, and weakness. This means that is time to cool off.

The most important is to hydrate yourself a lot because the risk of dehydration is much higher in hot weather.

 

 

 

 

 

What are the benefits of Yoga for your body?

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We can consider that Yoga is a tree with 8 different branches: restraints, observances, postures, breathing, withdrawal of senses, concentration, meditation, and absorption.

Most of the time, the type of yoga usually practiced in gym and yoga club is the Asana yoga. The Asana yoga is more focused on posture, stretching, and strength. The idea is to connect the movements of your body to your mind and respiration. This is much more than stretching: this is a physical-mental work.

You can choose to practice yoga by embracing the 8 different branches of yoga or simply by practicing the spiritual connection.

What are the benefits of Yoga?

  • Yoga improves your flexibility and versatility by lengthening your muscles. This is the most obvious benefit of yoga and you can see the results very quickly. During the first class, touching your toes will seem impossible. But if you keep going to your yoga classes, the pain will start to disappear.
  • It tones your body and builds muscle strength which protects you from back pain or arthritis.
  • Yoga helps you understand how to align your body, how to position your muscles and how to improve your balance. Having a bad posture can cause back or neck problems.
  • It increases your blood flow, specifically the relaxation exercises.
  • Yoga helps you to sleep better by providing downtime for the nervous system (if your class includes meditation exercises).
  • You can lose weight but it depends on different factors:
  1. The length of your session
  2. The frequency of your yoga training (at least twice a week).  
  3. The type of Yoga: yoga sessions are more intense with the Ashtanga, Vinyasa and Power yoga. 

Even if you don’t really lose weight, you will see your body get toned.

Workout from home: all you need

workout from home

Getting into fitness is not cheap! From the underwear to the new shoes, you also have to add the price of your gym membership each month! But what if you could lower the price of being fit by creating your own gym at home? Here are some regular home items that you can use to engage every muscle you’ve got.

Instead of a mat, use a towel or a carpet

Grab the biggest towels of your bathroom and you have your mat! In addition, unlike the mat, you can soak up your sweat by washing the towel after your workout!  

Instead of a bench, use a chair

Even if it is less stable, chairs are good tools to exercise at home. You just need to push the back of a chair against the wall and you are all set to do some step ups, plank knee cross, tricep dips, standing side crunch, incline push-ups, and much more! If you think that the chair is too risky for you, you can also use the stairs instead!

Instead of dumbbells, use water bottles

Dumbbells are easily replaceable! You can use bottles of water, cans of soup, large carton of milky, anything in your house! Use the lighter objects to do micromovements with a lot of repetitions such as the dumbbell clean, the farmers’ falk, bent-over row, the bench press,…

You can use the heavier items as a kettlebell for overhead squats, Turkish get-up, single arm presses, lunge presses, Russian twist, weighted reaches and weighted hip raises!

Use your body

Who says it was compulsory to work out with weights? You can totally use the weight of your own body to do endless exercises such as planks, squats, burpees, crunches, leg raises, Russian twists,…

Use the wall

Did you know that wall sits are recognized as the most effective body exercises to tone and tighten the butt, the belly, the legs or the triceps? Here is a total-body against the wall workout: wall push-ups, sprints, wall plank, outer-thigh toner, hamstring blasters, single-legged wall squats.

Now, you are ready to work out everywhere!

 

8 Steps to Become a Runner… For Anyone Who Doesn’t Really Like Running

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Running is a love/hate-activity for most people. It takes some willpower to get going, it hurts a bit during the run, but the feel-good payoff afterward makes it worth the effort.

But for others, running is just a hate-activity, as in “I hate running!”

And that’s completely fine. You don’t have to run to be fit and healthy. At the same time, have there ever been instances when you wish you liked it? (I bet you have.)

Whether it’s the social aspect of running with friends, all the amazing fitness benefits running offers or the opportunity to train for a goal or raise money for charity, running certainly does have its perks.

There are 8 simple steps to become a runner — even if you think you don’t like running.

 

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6 REASONS TO GET MOVING

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Even small amounts of physical activity can be good for your health. But do you know all the reasons why?

If the thought of exercise turns you off, it may be time to reframe your perspective. Research shows that it’s not just structured exercise but any type of physical activity that has benefits. This means anything that gets you moving—a walk with a friend, raking leaves in the yard, climbing several flights of stairs—counts, as long as it gets you moving for a sustained amount of time. And any amount of physical activity is better than none. This means getting moving for just 15 minutes a day can start to bring benefits, especially if you are usually not active.

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Get outdoors to get achieve

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Use this field guide to help you reconnect to the natural world.

For many people, an exercise routine means getting in a car, driving to the gym, slogging away on an elliptical machine and then retreating back to their homes or offices, where they sit down in front of the blue glow of a computer, TV or tablet. But there’s something missed when exercise takes place only in indoor gyms and fitness studios. Trading up some of your gym time for time on the trails, the river or the bike path can bring benefits beyond improved fitness.

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How to bring variety into your workout routine

Tired of the same workout routine? Bringing variety and mixing up your workout remains a big challenge for both beginners and advanced exercisers. Creatures of habit we are, it is part of our human nature to resist bringing regular changes into our daily routines. However to attain long-term changes to your physical markers, such as weight loss or muscle definition, one needs to understand the danger and unwanted effects of routine and must therefore insert regular changes into your workout.

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How much cardio for fat loss?

How much cardio should you do for fat loss?

Is it really necessary to do long duration sessions?

The answer to this question is no!

Long durations of cardio at a low intensity will have you burn fat in the end but because the intensity is low, it won’t be at a fast pace.

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Get Slimmer Thighs and a Firm Butt In No Time With This Easy Workout Plan!

Not everyone is happy with the shape of their butt or the size of their thighs, but luckily our bodies are able to change shape. Yes it’s possible! When we eat right and exercise, the body goes through amazing transformations.

I’m sure you’ve seen plenty of before and after pictures of weight loss and muscle gain and how the body is capable of such change, so let’s get you on your way to your “after” picture now.

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