Making Your Workout Work For You

A sensible diet and physical exercise are essential for good health. Federal recommendations call for at least 150 minutes of moderate exercise per week-but what exactly is moderate exercise? One study describes it as around 100 steps per minute for 30 minutes-basically a brisk walk.

So, if you exercise moderately, congratulations-you're doing your body a favor. But maybe you've established other health goals, and decided to do something more vigorous, like running or bicycling. You might also enjoy hiking or canoeing, or resistance exercises with weights. Going beyond "moderate" means selecting the right fuel to maximize your health benefits.

When you look at workout magazines or walk the aisles in a health food store, the workout food choices might overwhelm you. It doesn't have to be complicated, but there is a right way to approach it. There are three stages to fueling your workout: pre-workout, workout and post-workout.

Fuel up before the activity

As a general rule, the closer you get to your workout time, the less you should eat. Give yourself four hours after a large meal of protein, fiber and fat, and allow two hours after a light meal. In the two hours prior to working out, go light on proteins and fats, but take in carbohydrates. Your body needs the carbs for immediate energy. Whole foods with single-ingredient carbs are best:

• Vegetables-baked potatoes are a good choice

• Fruits-a handful of raisins is packed with energy

• Oatmeal-it may enhance endurance and burn fat quicker

• Trail mix-look for cranberries, raisins and cherries, but avoid the candies

• Water-you'll need it to stay hydrated

Multi-ingredient carbohydrate sources, like some breads or muffins should be avoided. And though the focus is on carbs, adding some protein to the mix is a good idea for long-haul sustained energy. Whey protein is a good source for this. Don't work out if you're hungry, but don't start your workout too full, either. It can cause cramping or nausea.

Now, work it!

If your workout is strenuous enough for you to require more fuel as you go, take along some water to rehydrate. It may not be practical to eat whole foods during your work out, so energy bars or gels can be good sources of a carbohydrate boost.

Reap the benefits

Now that you've given it your all, your muscles needs to rebuild. They'll need protein. Include some carbohydrates in your recovery diet, too, but concentrate on protein. Make sure your post-workout diet includes:

• Lean meat or fish

• Poultry (like turkey, chicken)

• Nuts (almonds are a great protein source)

• Trail mix (cherries, berries and raisins add antioxidants that your body needs to recover)

Consume your recovery foods right after the workout-when your body needs it the most. The right fuel at the right time will help you make the most of your workout.

For more exercise related information, please visit http://www.enzymatictherapy.com/Better-Living/Weight-Management-and-Fitness/Pain-and-Inflammation-due-to-Exercise-and-Overuse.aspx Robb Shaffer has been writing for Schwabe North America since 2008. In his position as bilingual staff writer, he provides copy for sell sheets, brochures, advertisements, and product labels. He also writes articles on a variety of health topics for Internet and print publications. In this creative environment, Robb participates with other writers and designers in new product concepts and development. His fluency in Spanish is another resource the company has tapped for translation of different projects.

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PCOS Weight Loss Journey

Seven Easy Ways to Weight Loss Motivation

Are you having problems losing those extra pounds you've gained over time? Have you tried lots of diets, but given up after a short period of time? Do you want to lose those extra pounds once and for all? This article will reveal seven secrets for you to reach your ultimate body weight.

Many people in the World today are over weight. In fact over 40% of the adult population in the Western World are considered to be either over weight or obese. We are continuously being bombarded with messages about food, so it's no wonder why so many people struggle with their weight. Each and every day people start diets to lose the excess weight, but frequently fail. Usually this is down to a lack of will power and motivation. You need to start by planning how you intend to lose weight. Do thorough research to find the best diet that suits your needs.

Set clear and defined GOALS, so that you know how long your weight loss should take. Have one big goal, then smaller goals every two weeks that you know you can achieve. You should only be losing up to 2-pounds of weight per week on average. Anything more than that, and it won't be fat you're burning, but will be losing muscle mass instead, which is the opposite to your intended target.

Drink plenty of water. Quite often people don't drink enough water, but instead drink diet soda. Most of these act as a diuretic, which actually removes needed fluids from your body. Face facts, there is no substitute for water. If you think you're hungry, drink a large class of cold water and see if you still feel the same afterwards. Try to drink six to eight glasses of water a day.

Eat more protein. Most people don't eat enough protein, but instead eat far too much fat and carbohydrates (bread, pasta, pancakes etc). Protein is vital for your body's function, and can actually help suppress your appetite.

Avoid eating too much sugar, otherwise known as 'simple carbohydrates'. If you eat too much, you'll put a strain on your body, which uses insulin to remove the sugar from your blood. Eventually this can lead to diabetes. So reduce the amount of cakes, biscuits, ice cream etc that you eat each day. If you have a sweet tooth, then eat more fresh fruit instead.

Exercise for 20-minutes each day. You don't need to go down the gym to do this, but try going for a walk around the block or local park. By doing so, you will also increase your metabolism, and feel far better in yourself. A brisk walk is also an ideal exercise for burning fat.

Sleep is also very important. Try to get at least seven hours sleep each night, eight-hours if you can. This will help your body to recover and mend itself. There's no point exercising and dieting, if you then deprive yourself of sleep. So make a good night's sleep part of your new routine.

Make these simple changes to your diet and lifestyle, and you will be surprised how much better you feel, not only physically, but mentally as well. Your ultimate body is within reach provided you follow these proven principles in this article. Weight loss is not a pipe dream, or only for those with the perfect genetic make up. Use these strategies, and soon you could see the new slimmer you staring back at you in the mirror.

Tony Collins has put together a complimentary report on weight loss motivation that will help you to stick to your diet plan. To download instantly, visit http://www.weightlossmotivationsecrets.com.