How many times this happened to you?
You can psych mentally (you are going to do it!)
Do not you live (you can almost feel the energy flowing through your veins!)
You can tie your running shoes (Nike: Just Do It - it's you.)
You take your towel (because all SERIOUS needs a towel).
Then it's time.
It's time to sweat. It's time to burn fat from your body harm. You face the treadmill (or stair climber machine or rowing or exercise video with a gay aerobics instructor on it).
And you begin.
Warm up and start moving faster and faster. The sweat starts to flow. The blood is pumping. Man, you're on fire! The instructor exercise of size 2 will look like a whale compared to you when you come through!
The adrenaline gets into your blood and you feel good! You can have forever! In fact, maybe you exercise forever!
The time winds down. Ok, maybe you should slow down, it makes no sense to go too crazy here. Cool feels safe well. Turn off the treadmill, or use video and shower.
Then hit him.
YEAR effect.
You feel like you want to die, or at least sleep for about 12 hours. To go through all the greed of the day, you can easily take: anything edible or, depending on what seems, nothing. The nutritional value? Who cares!
But nothing seems to satisfy you and you could swear just eat all the calories you burn during exercise and much more!
What was the point in the exercise of all if you go through the day tired and eating everything in sight? It was just a waste of time and stress in your body for nothing right?
Well, not necessarily, not if you can learn from it. Here's how to avoid previous experience in the financial year:
1) Check your level of hydration
(Do not know really exciting, but it will do wonders!)
The average adult loses 10-12 glasses of water a day (which contains no water, we lose our training, caffeine, etc..)
It is estimated that about 75% of Americans are chronically dehydrated. Even mild dehydration slows down one's metabolism as 3%.
And here's the key, all sports: Lack of water is the # 1 fatigue during the day! Unfortunately, this fatigue is often mistaken for hunger and eat more than necessary in a desperate effort to get water in our bodies.
What can you do?
Before your workout: drink 1-2 glasses of water
During your workout: Have about ½ -1 cup of water every 20 minutes of exercise
After your workout: Have at least 3 cups of water in the first hours after exercise.
2) Make sure you pre-workout nutrition
Since you want energy for the long term, your best bet is to try to get complex carbs before you exercise (such as oatmeal, whole wheat toast or whole wheat crackers).
Some people prefer to get their carbohydrates from fruits, too, it depends on what works for you.
Try combining with some protein (like peanut butter on your toast whole wheat or a couple slices of cheese with apple). Try different combinations and see what gives you more energy.
3) During your workout:
If your workout is less than an hour: Make sure you keep drinking that water and still listen to your body.
If you want to go over an hour, you should try to eat 25-30 grams of carbohydrate every half hour (ie, sports bars, fruits or whole grains).
If you exercise more than 3 hours you should consider sipping a sports drink to replace lost electrolytes. Both sports drinks and energy bars will help to keep blood sugar levels and prevent muscle glycogen (energy) depletion
4) After training:
Keep drinking that water! (See above) You also want to refuel with carbohydrates as soon as possible after exercise (toast, sandwiches, fruit, oatmeal, etc.)
Your body not only needs to refuel, but it is also a king of some proteins due to intense exercise associated with muscle damage.
Some possible snacks are: peanut butter sandwich and banana on whole wheat toast, cottage cheese mixed with fruit, scrambled eggs with toast whole wheat.
The most important thing is to pay attention to your body and feel what works for you on the train. If you feel dizzy, nauseated or in pain at any time during the stop of the year! Respect your body and what he tells you.
Hopefully, next time you decide to face the treadmill (or use the video) you can feel great during and after exercise.
You may feel as if you made your body better and stronger, by feeding and exercise and keep that energy up!
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