Day #4-FIT tip-
Stay hydrated with fun interesting options other than just plain water. 1- add lime or lemon juice to your water. 2-try adding fruit or veggie slices( ex. watermelon, cucumbers) to your water and refrigerate it a bit. 3- green tea, black tea, herbal tea hot or cold are great alternatives to plain water…you may find it best to opt for the NON-caffeinated varieties.
Day #4-Featured ARTICLE-
What do I eat???
Workout, Workout, Workout!
Eat, Eat, Eat!
Why workout if you don’t eat right?
Why eat right if you don’t workout?
The importance of both components are vital and honestly doing one right will lead to doing the other right. The key to being successful in your quest for buffness is learning how to eat pre-workout and post workout and to time your supplements for optimal effectiveness.
You need to feed your body correctly so that you are not wasting the hour you spend at the gym. If you don’t eat correctly before your workout you will not be able to workout hard enough to get the results you deserve. I consider this meal very vital to anyone who truly wants to rebuild a struggling metabolism.
However, if you decided to work out on an empty tank you will most likely feel some if not all of these symptoms during your workout:
1. working out is painful
2. you have no energy
3. you are not be able to focus mentally
4. you have no physical or mental stamina
5. you feel sick
6. you are weak
7. you are unable to push yourself hard enough to build muscle
The term for all of these symptoms is to “bonk”, which basically means you do not have enough glycogen in your body for it to perform. It is an exercise in futility!
Post workout eating:
If you don’t eat correctly after your workout there can be all kinds of consequences:
- You will not feel good.
- You will not have the energy and nutrients you need to repair your body.
- Your immune system will become depressed, ultimately causing illness.
- You will be lifeless for the rest of your daily activities.
- You will blame your workout for your lack of energy and possibly cause you to miss future workouts.
Timing your Eating is so vital to your success!
Here are 2 Separate examples of what I eat pre and post workout along with the supplements I often take…
Day 1 example:
Workout time 10:00 am
Up at 7:30 am: drink water and take 2 NO2
Pre-workout meal: 1-1.5 hours before workout
Sweet Angel by Gym Angel Chocolate Protein and a Banana or 6oz. OJ mixed with Vanilla Whey protein and a cup of coffee
It is important to note that I am not a big breakfast eater. Liquid meals work great for me in the morning. I make sure to have a carbohydrate in my pre-workout meal so that I have glucose in my bloodstream.
Immediately take NO2 supplement
Go home and take Creatine in a High glycemic juice/punch (carb)
2 cups frozen asparagus stir-fry cooked in the microwave topped with ¼ cup cashews and sweet and sour flavored tuna
Day 2 Example:
Workout time 5:30 pm
Pre-workout meal: 1.5 to hour before workout
Chicken Breast and a Carrot
Or Salmon salad on rice crackers, 1 cup of mixed veggies
*note if I am running late I make sure to at least have a carb, like a box of raisins, a banana or apple (no skin)
The key here is to eat early enough so your food has digested and you have glucose in your bloodstream so you can lift effectively.
Post workout- refuel your body, so you can recover
Immediately take NO2 supplement
Go home and take Creatine punch (carb)
Have a protein shake or other PROTEIN
Then feed the kids
8:00 pm supper
Large spinach and romaine salad with olives, a little cheese, almonds, a few croutons, carrots, real ranch dressing and a grilled chicken breast or steak.
The key to this is pattern what you are eating every day so that you are fueled for your workout. Your results will be more dramatic and come much faster if you make sure to give your body the fuel it needs to workout hard and recover quickly. It is also important to note that my supplement use varies depending on my goals. This represents my current supplement routine for muscle “building”.
Please comment for your accountability~ stay focused…37 days left to get FIT!!!
Stay Hydrated and Fueled!!
BuffMother, Michelle Berger