Endurance And Nutrition

Endurance and nutrition may well go hand in hand for many people that take their training seriously. However often times the newcomer to training, whether it be athletic, weight lifting, body building or general fitness may become confused with the amount of information available on products, and supplements relevant to this area of training.

Although endurance and nutrition may fall under the main categorization of sports nutrition, people seeking to improve their level of fitness as well as those seeking to improve their bodies from a body building or weight perspective can certainly stand to benefit from gaining knowledge within this specific focus area.

endurance

Consuming products or supplements that work towards maximizing your endurance and nutrition goals, need to be aligned with the actual exercises and workouts that further enhance the endurance of the body itself. Although this may sound pretty obvious, many people will take products or supplements in the hope that somehow magically endurance will somehow become immediately available, during competitive or training phases or activities.

Unfortunately it does not work this way and a consistent effort both within the consumption of supplements or foods that help with this, as well as specific training activities require attention to ensure the increase of endurance and related abilities in terms of current fitness levels.

Endurance and nutrition can directly affect a number of athletes, bodybuilders and fitness enthusiasts due to a number of reasons, however the common denominator here is that the individual requires endurance during both training and competing phases where required. Within the training phase the aligned and optimized implementation of endurance and nutrition helps the individual train for longer periods and at increased levels.

This in turn has a direct bearing upon the level of fitness, and ultimately the ability of the athlete or individual concerned. In so far as which sports and activities may well benefit directly from increased endurance, one needs only to consider those sports that require extended periods of exertion and participation, such as that of running, rowing, swimming and so forth; this would also be true of the various team games that are played over a continuous time period such as football, rugby, hockey and so forth.

In so far as supplements and specific products that can be considered in terms of endurance and nutrition, individuals can consider Protein, Creatine, Glutamines, Nitric Oxides, Amino Acids and many more. Each of these provide additional nutrients to the body during training and exertion and in turn contribute to the energy levels of the individual allowing them to train longer, or compete longer. The fact that the majority of these endurance and nutrition products are mostly based upon natural nutrients and components already contained within the body ensure that they are safe for usage within a fitness and athletic nutrition plan.

Essential Steps for Men’s Balanced Nutrition

The key to balanced nutrition in men is really quite simple. It’s what we all should follow. Eat at least three square meals a day, don’t skip breakfast, and eat food from every food group at every meal.

Here are some essential steps towards making sure men’s nutrition is balanced, providing the right nutrients for your needs.

men

Carbohydrates

Yes, carbohydrates are necessary to men’s health. This is the main source of energy for the body. You need to have simple carbohydrates (sugar) and complex carbohydrates (starches). You should get 60% of your calories from carbohydrates. Generally speaking the average man should consume 2,200 calories a day, meaning that 1320 of your calories should come from carbohydrates. Aim for more of the complex carbohydrates from things like fruits and vegetables, beans, whole grains, and dairy products.

A good way to start off your day is with a bowl of oatmeal with low-fat milk and some fruit preserves and peanut butter.

Fats

This is essential to have for survival. Fat is needed to help absorb essential vitamins like Vitamin A, D, E, and K. You should have 15-20% of your daily calories come from fat. Aim to get unsaturated fat in your diet as you’ll need the energy. Try to avoid fats from butter, margarine, oil, and Crisco. Eat lean meats and fish like tilapia and tuna steaks. These contain healthy fatty acids of omega-3 and omega-6.

Be wary of low-fat options because the fat is usually replaced with refined sugar. Portion control is important, too. A good lunch option is tuna, chicken or turkey breast on whole grain bread with Gouda cheese, greens, and honey mustard.

Protein

Protein builds and repairs tissue. It’s of course good for muscles, but also skin, hair, and nails. The average man needs about 86 grams of protein a day. So if you eat a 16-ounce steak, then you should go easy on the protein for the rest of the week as the steak has 207 grams of protein. Shoot for 15-20% of your daily calories to be from protein. If you have a smoothie with milk, banana, strawberry, mango, yogurt, and peanut butter post workout, that’s a good source of protein to help repair your muscles.

Meat and potatoes are great, but your protein is best coming from lean meats and fish on a regular basis. The occasional 16-ounce steak is okay, but don’t aim to get an entire month’s worth of protein in one day. Too much of a good thing is never good. So a great balanced dinner option might be a salad sprinkled with almonds or pecans, shrimp, cheese, and black beans. This will be a good source of protein while also being sure to hit those food groups in a balanced way.

Skip the fad diets; they aren’t going to provide you with the balance and healthy nutrition you need. Eating in moderation while following the food pyramid will be the key to balanced health and nutrition. You will have to adjust things based on how active you are and whether you are trying to lose or gain weight, but including carbs, fats, and protein in your diet is going to be essential no matter what your weight goals are.

men
The Paleo Blueprint – Shed Body Fat-Raise Energy- Stay Healthy for Life (FREE DOWNLOAD)

Why It Is Important to Drink Water to Assist in Healthy Eating

Water makes up over 70% of the human body. So it is no surprise that water is one of the most important things that the body can receive, especially when you are attempting to embark upon a healthy eating journey.

Water can help you to stay on track and focus on eating healthy and nourishing foods rather than falling back on the same processed junk that got us into an unhealthy mess in the first place.

water

So what exactly is it important to drink water?

First of all, it helps to flush toxins out of the body. When we aren’t drinking enough water, it can be almost impossible for our bodies to get rid of the bad things that are accumulating inside us. It can cause infections and other complications. Fortunately, water helps to eradicate the things that contaminate our bodies so that we can begin to get healthy right away.

Another great reason to drink water is because if you want to be healthy, you have to be active as well. When you drink enough water, then you begin to realize that your body has far more energy than it used to have. Instead of being tired and fatigued all the time, you will have an abundant amount of focus and the ability to concentrate. This can be very important, especially if you are in school or you have an mentally or physically demanding job to do.

Even if you do not, walking around during your life with little energy is very dangerous and should be avoided. Make sure that you have water in your body so that it can help to nourish your brain and your body all at the same time.

Water also helps to support the immune system.

If you are prone to illness, then making sure that you drink enough water is one of the most surefire ways to guarantee that you are doing everything you can to support your immune system. Water is something that helps to boost this important aspect of our bodies so that we can help to brace ourselves against colds and flu’s, and heart disease. Water can even help you to eliminate the free radicals and toxins that can contribute to cancer. Getting rid of carcinogenic waste in our stomach is very important, and water helps us do just that.

If you are interested in the physical effects of drinking water, there are several benefits there as well. It can help to clear your skin, as your body is eliminating waste and other ways rather than through your pores. It can provide your body with a healthy glow and a soft texture.

Water is one of the most antiaging properties there is.

Not only that, but it is highly beneficial for your health and well-being. If you want to embark upon a journey of healthy eating, make sure you take water with your meals so that you can fully reap the benefits for yourself!

Healthy Eating After Exercise for Best Results

Being healthy is a lifestyle choice, and it is one that includes diet and exercise both. But how do you figure out how to balance the two of them in a way that will provide you with the greatest possible result?

When you want to see yourself losing weight and exercising in a very effective way, the best thing you can do for yourself is to begin seeing every lifestyle choice you make as being toward one ultimate goal. Exercise is a very important part of any daily routine, and if you are not capable of setting the time aside to exercise, you will find that it is far more difficult for you to feel good and lose weight.

healthy

For the best results, exercising before you eat a large healthy meal is something that is very helpful. Sometimes, it can be easy to eat too much, especially if you are eating right after a workout. If you choose to eat after a workout, you are going to be at the risk of packing on the pounds if you are not being conscientious about your choices.

Make sure you know how many calories you were able to burn during your workout so that you are not overdoing it after you have exercised. Maybe instead of exercising, drink water and have a piece of fruit or another high in protein snack that will provide you with the protein that you need in order to encourage muscle development.

The most risky thing about eating after a workout is that we often find ourselves developing a big appetite. That is why it can be helpful to drink a large glass of water after your workout, so that you are less prone to overeating. When we are developing muscle, it can make us very hungry, and that is just our bodies way of saying it is getting into gear in a very positive way.

If you find yourself uncertain about how to approach eating after a workout, you could always try to consult a nutritionist or dietitian who will give you a good idea of how you should formulate your meals. If you work out at the gym, there are often people there who are willing to help you work out a meal plan and an exercise plan that will work hand-in-hand toward helping you reach your fitness goals.

Healthy eating is a lifestyle choice that can completely turn your life around. Making sure that you know what to eat and when can help you to achieve your goals, both mentally and physically. Food can be a way of healing yourself and your body, and building muscle and stamina.

If you find yourself struggling with what to eat after a workout, try to keep it simple and nourishing. Eat fruits and vegetables and drink water. Have things with protein in them, like nuts and seeds. These are all great post workout snacks that will help you to gain muscle and continue to burn calories all day long!

 

healthy
Diet and Exercise (Free Download)

How Water Can Affect Weight Loss

The Most Popular Traffic Exchange

Sometimes, especially if you were born in North America and raised on a standard American diet, you may find that you do not get enough water. Water is one of the building blocks of life, and without it, we may find ourselves consuming sugary drinks instead.

Sugary drinks are very unhealthy for us, and not only are they full of high fructose corn syrup that is almost impossible to get rid of in the body, but they are also full of acid that wears away at the enamel of your teeth and causes other complications.

water

What many people don’t realize is that drinking water is something that can actually help to aid in weight loss. If you are going on a journey of healthy eating, it is highly possible that you are doing so in an effort to lose weight, just as much as to be healthy. Being healthy is very important, but it can pose some challenges to people who are addicted to the standard American diet.

And unfortunately, this type of diet is highly rewarding in the mind’s eye and highly addicting as well. It is gratifying because we feel as if we are getting everything that we need to maintain her energy levels and satisfy our deep desire for high carb, high-fat, high sugar foods.

Fortunately, there is a way to begin to decrease your cravings for bad foods, and that is by drinking a lot of water. Water is so important to human functioning, but a lot of us begin to look the other way. We drink sugary soda and alcohol, which leads us to gaining weight rapidly because we are not nourishing our bodies with one of his most basic needs.

When you drink enough water, your body stops craving food the same way it does when you are not drinking water. When you are dehydrated, or you are simply thirsty, your body sends signals to your mind that make you think you may be hungry. The cues are the same. Our stomachs growl when we are thirsty, and our minds crave sustenance.

When we are able to identify why we are having these pangs of hunger, and hydrate our bodies, we will be operating at our peak capacity and making wise decisions when it comes to eating food. It is recommended that our daily intake of water is at least 64 ounces every day. That amounts to about 6 to 8 glasses of water daily so that you can operate at your greatest potential without having to worry about hunger pangs that can cause you to gain weight and lose track of your real needs.

Making sure that you are taking care of your body’s need for water is important. Drink as much as you can every day, up to the maximum amount. It will help you to stay on track and shed the pounds faster than you can even imagine. I have to do is stay focused on making your goal a reality and you will be well on your way to utilizing water as a step toward weight loss.

water
Diet and Exercise (Free Download)

How to Get into the Habit of Cooking Healthy Vegetables

The standard American diet is generally referred to as a diet that is lacking in fruits and vegetables. A lot of people don’t go out of their way to eat fresh fruit and vegetables on a regular basis. If anything, they settle for the kind that they can get in a can, and try to pretend that the French fries and their happy meals are nutritional enough as far as vegetables go.

Unfortunately, what you don’t always realize is that potatoes are actually full of starch, which break down into sugar in your body and cause you to have rapid weight gain. Potatoes is a staple food is something that has been beneficial to many cultures, most notably the Irish, but the way that Americans prepare potatoes make them far more unhealthy. Deep frying them in oil is a sure way to obesity.

Vegetables

Instead of treating potatoes as your vegetable side dish for every meal, make sure that you have something green, or at least something that is fresh from the produce section on your table every day.

Cooking fresh vegetables can be very tedious for somebody who is not used to the task. You have to make sure that they are all washed and cut up and prepared before you even begin to cook them. It is no wonder why people who are used to the convenience of processed foods and the American lifestyle find themselves hard-pressed to make the time to prepare vegetables properly for themselves and their families.

However, there are some ways that you can make this much easier for yourself. If you want to transition into a healthy habit of cooking vegetables, there are some steps that you can take easily.

First of all, as soon as you buy your vegetables, wash them and cut them up so there are any ready for cooking once it comes time for your meal. This will help to save you a tremendous amount of time in the long run, and when you take your vegetables out to cook them, you will be very proud to realize that you are making great choices for yourself and, your family, if you are cooking for more than one person.

Next, it doesn’t hurt to look into the recipe books and cooking videos online. If you learn how other people make vegetables and make them work in their favor, you can easily pick up the tips and skills that you need in order to make them taste good for yourself. It can be very hard to break into a new habit though, so be patient with yourself and don’t try to rush it.

Finally, make it a priority. Put it on your meal planners. Think about the vegetables that you want to eat, and think about how you want to prepare them. Eat them, and find ways to enjoy them. These are nature’s bounty. They are like medicine. They will make you safe and healthy and provide you with a clear path to a brighter future. Enjoy that, and begin your journey toward healthy eating today!

vegetables
Diet and Exercise (Free Download)

Healthy Eating – Your Future is Now

The Most Popular Traffic Exchange

Sometimes, it seems impossible to make plans for the future, especially if you are insecure and find that when you do make plans, they never turn out quite how you expect them to. This can create a sense of insecurity and anxiety in a person that can be difficult to overcome. Whether you want to succeed or not, these seeds of doubt can plant themselves in your mind and prevent you from doing what it is that you want to do the most.

When it comes to your future, healthy eating is the most basic building block that will help you to build yourself up into something you voice dreamed of being. If you are not nourishing your body now, in the future, you are likely to suffer for it. You want to suffer emotionally or mentally. You will suffer very physically. Without the proper vitamins and minerals in the body, you will ultimately find yourself suffering from debilitating diseases that could easily have been avoided if you were only more conscientious about the foods that you put into your body.

healthy eating

It can be surprisingly easy to live with malnutrition. You don’t always realize that you are lacking in essential vitamins and minerals until you are suffering the consequences for it. Sometimes, you can go to a doctor and they can administer you the vitamins that you are deficient in so that you can begin to heal properly from it, but sometimes, that stops being an option.

Prevention is the most important thing that you can do when it comes to diseases. Sometimes, you will never be able to cure what it is that your neglect has introduced into your life. And when the day comes that you are suffering for your mistakes, you will feel them extremely acutely. Everybody needs to pay close attention to what they’re putting in their bodies right now, because your future is now.

Something that can help you is looking into ways that your body needs to be nourished. Look into your body mass index and see what it is that you should be receiving every day nutritionally. Start taking multivitamins daily just to make sure that you are never lacking in the most essential nutrients and minerals. This is especially important if you are attempting to survive on a diet of processed foods and highly sugary beverages that make it almost impossible to lose weight.

If obesity is difficult enough for you to deal with, imagine finding yourself being diagnosed with cancer in the future because of processed food choices that you have made over healthier alternatives. These are issues that can sometimes be avoided, and food can also act as medicine as much is prevention. If you want to be healthy and happy, and you see yourself having a bright future, consider your eating habits. Makes good choices in the present because your future is being built on every choice you make today.

Diet and Exercise (Free Download)

The Standard American Diet Dos and Don’ts

In America today, the typical diet that most Americans consume daily is very unhealthy. The rest of the world has a nickname for it, which is the SAD diet. This stands for the standard American diet, and the standard American diet is one of the most dangerous lifestyle choices that a person can make.

First of all, it is chock full of red meat and dairy, which are absolutely fabulous when it comes to clogging your arteries and causing hypertension in the body. This might not be so bad if the red meat was grass fed, but unfortunately, many of the cows that are ingested in North America are treated with growth hormones and other chemicals that can leach into the meat and cause major problems in the human body.

american diet

The meat is contaminated by carcinogenic chemicals that are distributed to the cows to try to keep them growing at an accelerated rate, as well as to keep them free from diseases that could spread among the other cattle.

Another issue with the standard American diet is processed foods. Processed foods are highly available in North America, and often considered a staple food for the daily diet. The issue with this is that these foods lack fiber and have a tendency to be excessively high in saturated fats and sugars. Not to mention, the highly dangerous salt content. The standard American diet consists of foods that make it difficult to lose weight, especially those processed foods which contain high fructose corn syrup.

High fructose corn syrup is something that should be avoided at all costs. It sticks in the body and makes it nearly impossible to lose weight. Not only that, but it is basically pure sugar and it packs on the pounds like nothing else.

If you want to indulge in a standard American diet, there are some decent things that you could do. Try to eat fruits and vegetables with every meal. Don’t allow yourself to skip a meal that doesn’t have something green or another color of the natural food rainbow in it. If you need to have your meat, unit lean, and try to find grass fed beef to consume. Instead of eating white flour buns, look for whole flour alternatives. Whole-wheat has far more fiber and is much more nourishing for the body.

You want to be able to consume foods that are high in fiber, because not only do they help you feel full and digest things better so that you can eliminate the toxins from your body that cause you issues, but it also helps you to lose weight. Without fiber in your diet, you become fatter much faster, and it can become a very difficult trend to break out of.

As a rule, avoid the standard American diet if possible, but if you can’t, make sure that you are implementing changes that make it work for you. You’ll be glad you did, if not now, then in the future when you are not suffering from the same issues that other people who have lived off the standard American diet are dealing with.

american diet
Diet and Exercise (Free Download)

Why Our Diets Are Badly Failing Us and What We Can Do About It

The Most Popular Traffic Exchange

Right now, there’s a good chance that your diet is woefully inadequate when it comes to ensuring you are in the best possible health. In fact, there’s a good chance that your diet may be killing you.

And what is the culprit here? The answer is empty calories and processed foods.

diet

These days, a huge proportion of what we eat is ready prepared and ‘processed’. That means that it has spent a lot of time in a factory and thus bears little resemblance to what the ingredients originally looked like.

A good example is a bag of crisps, which doesn’t tend to have much potato left in it at all. Chocolate is made from a cocoa bean but the rest is purely processed. And ready made lasagne will have had all the goodness fried out of it and a ton of salt, sugar and bad fats added to try and keep it preserved.

All this means that you’re getting calories from your diet – calories that will provide you with energy and make you gain weight – but no nutrition.

Why We Need Nutrition

It is a mistake to think of food as fuel. Calories are fuel and they happen to be in our food. But food is more than that.

Apart from also being a social event and a hobby, food should also be a source of raw materials. The saying that you ‘are what you eat’ is literally true and when you eat any meal, your body will break it down into its constituent parts and then reassemble those parts in order to build your muscle, create enzymes and hormones and even produce neurotransmitters (the chemicals that make our brain work).

When you don’t get these things, you’ll find yourself feeling considerably worse. If you don’t get enough vitamin C for example, then your immune system won’t be able to perform at its best and you’ll be much more likely to get ill. Worse, vitamin C is also crucial for helping you to produce serotonin. Take that away and your mood will plummet. It also helps us sleep!

Similarly, when you don’t get enough omega 3 fatty acid, it can cause inflammation – this makes your joints hurt, it creates brain fog and it can lead to illness.

A lack of amino acid will mean that your muscles are weaker and smaller. And it will result in your skin looking grey and your nails being brittle.

The short term issues are worthy of a lot of concern but more worrying still is what this does to your health in the long term. The damage here is cumulative and in the end you will be more likely to suffer with a range of diseases.

What to do About It

The answer is to stop thinking of food as fuel and to instead think about the quality of the raw materials you’re putting into your system. Find ways to get more nutrition food in your diet -even if that means just adding a smoothie into your routine!

diet
Diet and Exercise (Free Download)

How to Pave Your Future With Healthy Eating

So many of us stop believing that the choices that we make on a daily basis will have any impact on us whatsoever. Humans in general have a tendency to be shortsighted, and do not have good skills when it comes to planning for the future.

However, if you are a forward thinking person who wants to truly make a difference in the world, or at least achieve specific goals in life, then you are going to have to begin to view the future as something that you can actively mold to suit your needs.

goals

 

If your goals are very lofty, then you are going to quickly realize that you need to be completely and 100% at your best if you are going to achieve those goals. Everybody wants to become the best version of themselves possible, and if you are not taking care of your most fundamental needs, then you are going to be struggling for the majority of your life with issues that do not need to be issues.

When you are not nourishing your body, you are depriving your brain of the capability of concentrating and retaining information. You are working against the most valuable machine that you have at your disposal in achieving whatever it is that you want to achieve. Your dreams cannot become a reality if you are not first and foremost respectful of the gift that you were given by birth.

Our bodies need maintained, much like any other machine would. If you don’t give it the proper nutrients it needs to survive, you will be performing at your lowest possible capacity.

Not only that, but when you are not caring for your body, and eating healthy foods, you are practically inviting disease to come upon you later in life. Nobody realizes just how important their health is until it is already deteriorating. And by then, it is often too late to implement the changes that you need to make in order to avoid further damage from occurring.

Fortunately, you can start today in making your future a priority. Begin by getting rid of all the junk food in your house, perhaps by giving it away to food drives or two relatives who might appreciate it. Make small changes to your diet, gradually implementing days where you cook meals that are completely healthy and conscientious of your body’s need for nutrition.

It is never too late to begin making good changes in your life, even if you are already dealing from lasting impact from bad choices. Everybody makes mistakes, but if you are willing to forgive yourself and continue to stay forward focused, then you are well on your way to becoming the master of your domain and making your life work in your favor. Everybody wants to achieve their goals, so take the first step you need to make today and actively choose a lifestyle that is healthy and rewarding both mentally and physically!

goals
Diet and Exercise (Free Download)

You Deserve to Eat Well

The Most Popular Traffic Exchange

A lot of people seem to want to eat well, but tend to fall back into the same destructive habits. While it may be confusing at times as to why this may be, the truth is that no matter how much we want to do things right for ourselves, it is difficult, if not impossible, if you do not fully believe you deserve to be taken care of.

Whether it is being taken care of by yourself or someone else, you do deserve to eat well. All of us have self doubts at times, and some of them are so deeply rooted within us that it can lead us to act in destructive ways, whether we want to or not. However, if we are willing to consider the fact that our self-perceptions are flawed, we can take the steps necessary toward healing those broken pieces of ourselves that make us stop believing we are worthy of being taken care of.

EAT

However, nothing that is injured within us is necessarily going to be broken forever. We can take the steps necessary to heal ourselves. Even though that is difficult at times. You have to be devoted to a path of self-healing before you can ever dedicate yourself to eating a nourishing diet if food is one of the things you use to punish yourself.

One thing you can do to help yourself develop the self-love you need to believe you are worth a future full of healthy foods and free of disease that is caused by the easy to access processed foods that are so abundant is speaking with someone who is qualified in helping you to identify self-destructive thoughts and patterns that are holding you back.

You can also practice other types of self-love, using methods such as mindfulness, journaling, and meditation. If you start a gratitude journal, you begin to take a close look at your life and see the things that you have to be grateful about. When you are able to look at the positive things in your life, it can make it that much easier to see positive patterns and good things about yourself and the people you care about. Not only that, but developing that mind-body connection is an essential part of learning to believe that you truly do deserve to eat healthy, nourishing foods.

You can also attempt meditation as a way to get centered within yourself and utilize mindfulness as a way of seeing the opportunities and beauty in every new day. Mindfulness meditations help us to get closer to ourselves both inside and out and align with our true needs and desires, such as the need to be nourished and healthy and safe.

However you choose to enhance your mind-body connection, all of these are bound to help you to learn how to value yourself more deeply. When you value yourself, you make decisions based on what truly fulfils you and you will allow your body to thrive!

eat
Diet and Exercise (FREE DOWNLOAD)