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Daily Archives: 31 October, 2014

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Fitness Nutrition

When considering your health and fitness levels, there are many things to consider. For example, what fitness food to eat and what fitness exercises are the best to stay active. However, your fitness nutrition plays an important role in planning what to eat and how to eat it.

Nutrition involves not only the food you eat but how you digest it as well. As a guidance for those starting off on the fitness journey, your fitness plan should include around 30 minutes a day for 5 days a week of training, and your fitness diet should contain mostly carbohydrates (60%) in addition to fats and protein (10-30%) and a little bit of everything else (10%).

What To Eat

Going through diets can take a lot of time and hard decisions chosing which one is best. If you are simply interested in maintaining a healthy body and want some basic help, then read the following suggestions:

  • A big variety of fruits and vegetables spread throughout the day as part of your main meal or light snacks.
  • Stay consistent in your fibre intake.
  • Make sure the majority of your grains are whole grains!
  • Vary what you eat and the dishes you make between the food groups (e.g. meat/eggs/dairy/seafood/nuts).

How To Eat

It might sound simple at first, but the way you organize your meals plays a role in your fitness; the time you eat, how much you eat, and how often you eat:

  • When cooking, try to use fresh and local products
  • Cooking meals at home rather than eating out is not only cheaper but healthier!
  • Don’t just worry about what you eat, think about the beverages you are drinking too.
  • Include foods from all the food groups, try not to exclude.
  • Eat enough to make you feel satisfied without feeling overly full.

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Fitness Food

Fitness foods need to be included in your organisation process when thining about a fitness plan. Your fitness nutrition plays a huge part and you should be eating foods that are going to benefit you and your workouts – look at our example fitness exercises. Some people decide to go on diets, or worry about weight loss, but your levels of fitness need everything to be in moderation.

Best Fitness Food

The following suggested fitness foods each have their own benefits and you should try to include them within meals or between meals as healthy snacks:

  • Olive oil: rich in monounsaturated fat, good for your heart
  • Eggs: contain muscle-building amino acids
  • Milk: packed with multiple benefits such as calcium, protein and and natural sugar
  • Sweet potatoe: rich in iron, fibre and vitamins
  • Nuts: particularly Brazil nuts and almonds, full of fibre, protein and vitamins
  • Broccoli: bursting with antioxidants and nutrients
  • Blueberries: rich in fibre, minerals and vitamins, also low in calories
  • Salmon: great source of protein and full of omega-3

Foods to Avoid

Here are some things that could damage your fitness routine:

  • Drinks high in sugar (coke, flavoured water, some juices)
  • Salt: less is better
  • Solid fats: use vegetable or extra virgin olive oil as replacement for butter
  • High alcohol consumption

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Fitness Exercises

If you want to improve your health and strengthen your fitness then you are in the right place! Not only does fitness include eating well, but you have to pay attention to your body and take on fitness exercises too. Going on diets might be one way, or persuing weight loss another, as long as you keep thinking about your fitness and do it all in the appropriate way.

Good Fitness Activities

In order for your body to be in its best shape, you need to be giving it as much fitness nutrition as possible. Once you accomplish a healthy diet then you can move on to strengthening your body physically. Here are some good fitness activities that you might want to include in your fitness plan:

  • Running/Jogging: cardio workout, strengthens a range of muscles
  • Swimming: strengthens range of muscles, good for arms
  • Cycling: good for legs and abs, strengthens range of muscles
  • Yoga: stretches and strengthens muscle tissue, relaxing and calm

Good Fitness Workouts

The following fitness suggestions are more appropriate for you to do in a gym or the comfort of your own home. They are easy and simple to follow and you can do them whilst juggling between different activities if you are busy:

  • Single-leg stand: balance on one leg for 30 seconds and then switch, strengthens hamstrings and balance, can be done when brushing your teeth or on the phone
  • Jumping jacks/star jumps: 5-10 minutes of these are a proven calorie burner and good exercise for heart rate, can be done whilst watching tv or after waking up
  • Standing push-ups: lean against a bed/sofa or any object that gives you a slope according to your height, imitate the push-up movements for about 10-30 reps, can be done whilst cooking or watching tv
  • Dumbbell exercises: whichever you prefer, can be done before bed or at work waiting for a meeting

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