IPL'S LETS GET FIT~ NUTRITION AND FITNESS TIPS

[IronpumpedLady]

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EAT TO LOOSE~

While it seems harmless - and possibly even beneficial to weight loss - to skip a meal or a snack from time to time, this common scenario may actually be setting your body up to gain weight. How is it possible to gain weight by NOT eating?

1. It is really important to try to eliminate cravings. Skipping meals and snacks causes exaggerated swings in blood sugar, which may encourage these cravings to return. This may cause you to splurge on unhealthy foods, thus reversing your weight-loss progress.

2. Skipping too many meals can prompt your body to go into starvation mode. In order to conserve energy and resources, your metabolism will start to slow down, ultimately causing your weight loss to stall.

So what should you do if you're just not hungry? Don't fall into the common trap of mistaking your diminished cravings for diminished hunger. If you're following the eating plan correctly - eating regular meals and snacks throughout the day - you probably won't feel as ravenous as you did in the past because you've managed to preempt hunger. If you avoid feeling hungry, you will avoid overeating, and you will be able to achieve and maintain your desired weight.
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TOO FEW CARBS CAN LEAVE YOU TIRED~

If you're tempted to go on one of those low-carbohydrate diets, consider this first. Consuming too few carbs can leave you feeling sapped of energy - both mentally and physically.

Instead of counting carbohydrates, focus on the type of carbs you're eating. Limit simple carbs, which are found in foods like white breads, white rice, potatoes and sugary snacks; these carbs can give you a brief energy spike but can also be followed by a crash that leaves you even more depleted than before you ate.

By choosing complex carbohydrates found in whole grains and breads you're giving your body a sustained source of energy that will keep you moving until your next meal or snack.
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TRAIN YOUR WEAK LINK~

When developing your training program, focus on your weaknesses as well as your strengths. We all have a tendency to concentrate on those activities in which we excel. The same appears to hold true when we train for fitness. If we're good at bench pressing, that's all many people will do. Other body parts will be ignored or under-trained because they are weak or harder to do. Nothing could be worse for a balanced program. In fact, training those areas that are weaker or under-trained is a great way to develop a comprehensive fitness program.

Additionally, don't forget there are 3 major areas of fitness - strength, endurance, and flexibility. All 3 need to be addressed on a regular basis to be totally fit. In other words, don't just lift and do no endurance work such as running or biking. Conversely, don't just run and forget the strength development portion of your program. And all of us can work on our flexibility. So, concentrate on those weak links in your program and you'll become more fit.

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NIGHT TIME SNACKING~


For many people, eating at night (when we're typically less active) can lead to weight gain. If you'd like to change your nighttime eating patterns, here are a few suggestions:

- Eat several small meals throughout the day; this way, you will not be ravenous in the evening.

- If your dinnertime routinely falls late in the evening, make lunch your main meal and dinner more of a light healthy "snack," such as a small sandwich or a yogurt with fruit.

- Don't eat and watch TV at the same time. If you're feeling hungry, eat in a room that has no television in it.

- Don't drink alcohol. It tends to increase appetite and diminish one's resolve to eat sensibly. (It also packs its own calories!)

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WHEN YOU WARM UP BREAK A SWEAT~

re you taking your pre-exercise warm-ups too lightly? If you don't begin to sweat, the answer could be yes.

A warm-up is a low-intensity cardiovascular exercise performed for 5 to 10 minutes until perspiration begins. Brisk walking, jogging, cycling are just a few examples of warm-ups.

It's important to note that strength-training workouts - and not just cardiovascular exercise - should be preceded by a warm-up. If you exercise working muscles that are not adequately warmed up, you could be increasing your risk of injury.

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USE GOOD FORM WHEN YOU PUSH TO FAILURE~

Pushing to failure" is the strength-training concept whereby the last repetition in an exercise set is the last rep your muscles can possibly handle.

If you subscribe to this practice, make sure you're following its companion rule: You should stop at the last rep you're able to do with GOOD FORM. If you force yourself to eek out a few extra reps where form is compromised - for instance, your intended posture changes or you rely on the wrong muscles to move the weight - you won't be working the muscles you've targeted. What's worse, you'll be risking injury.

Bottom line: When it comes to reps, quality is as important as quantity.
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VITAMINS & EXERCISE - ENERGIZE WITH B's AND PROTECT WITH C's~

The B vitamins and vitamin C need to be replenished every day to meet the body's needs. If you work out regularly, you may want to pay special attention to these nutrients, as they play significant (although very different) roles in exercise.

The B vitamins help release energy from carbohydrates, fats and proteins. Without adequate amounts of the B vitamins, the body lacks the energy needed for exercise. Some foods that contain B vitamins include fortified cereals, rainbow trout, salmon, tuna, chicken, yogurt, milk and cheese.

Vitamin C helps the body deal with the effects of exercise. A potent antioxidant, vitamin C protects the body against cell damage that can occur during exercise. Some foods that contain vitamin C include red bell peppers, broccoli, guava, oranges, orange juice, papaya and strawberries.

It is certainly possible to get the necessary amounts of Bs and C from food. However, our busy lifestyles often get in the way of making nutritious food choices that give us the vitamins we need each day. In these cases, taking supplements can be an excellent way to get all of the vitamins and minerals needed for good health.

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WHOLE TRUTH ABOUT WHOLE GRAINS~

A food that is whole grain contains the entire seed of a plant, which provides important vitamins and nutrients.

Whole grains offer a good source of disease-fighting phytochemicals and antioxidants just like fruits and vegetables. Research shows that whole grains reduce the risk of heart disease by reducing cholesterol, stroke, cancer, diabetes, and obesity.

Don't cheat yourself by eating something that is missing the nutrients you need. Fill yourself up with whole grain breads, rice, and cereals.
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ALMOND POWER~

Small as they are, almonds are a nutritional goldmine. Almonds are:

* High in protein. One ounce of almonds has 6 grams of protein.
* High in monounsaturated fat, the "good fat" associated with lowering heart disease risk.
* Rich in important minerals, including calcium, magnesium and phosphorous.
* High in fiber compared to other nuts.
* A good source of vitamin E, an antioxidant that may help lower the risk of some cancers. Note that "shelled" or unblanched almonds - those with the brown skin on them - are higher in vitamin E than blanched almonds.

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AVOID THE AVOCADO GUILT TRIP~

The avocado has gotten a bad rap. While it's true that they have more fat than other fruits, it's mostly monounsaturated fat - the "heart-friendly" dietary fat. Avocados are also a good source of folic acid, fiber, and the antioxidants vitamin A and vitamin E.

Half an avocado has about 150 calories. If you're watching your weight, you can make low-cal guacamole by mixing mashed avocado, taco sauce and lemon juice; dips calling for yogurt or sour cream can be much more caloric. (Of course, you'll need to be wary of the chips no matter what kind of guac you eat.) Sliced avocado can also be a healthy addition to salads and sandwiches.

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JUMP FOR A CALORIE-BUSTNG, CARDIO ENHANCING WORKOUT~

Jumping rope is a great way to burn calories and improve cardiovascular endurance. And you'll likely reap other benefits in the process: improved bone density, a better sense of balance, and sharpened hand-eye coordination.

A few tips:

(1) Aim to jump rope three times a week for 15 to 20 minutes.

(2) Alternate fast and slow jumping.

(3) If possible, jump on a wooden floor; it absorbs impact better than some other surfaces.

(4) Wear cross-training shoes or other footwear that supports the front of the foot.

(5) Use a jump rope that can be adjusted to your height.


STAY STRONG~~!!!
IPL

[BABY1]

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