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Steps to Combat Workout Fatigue

Steps to Combat Workout Fatigue

No matter what kind of workout you enjoy doing, whether it's running, weight lifting, or Pilates, it is quite possible that you have experienced the unpleasant effects of workout fatigue. Workout fatigue can be very challenging to deal with. Sometimes you may have an easy time working out and the process may come easy, but other times you may feel completely drained. There are a few possible reasons to look out for, such as dehydration, a sugar crash, over-training, anemia, medication, and others. Usually, workout fatigue is a result of the lack of nutrients which are able to get to muscles and metabolic waste building up in them. Thankfully workout fatigue is a fairly common issue and there are things that you can do to overcome and power through.

In order to keep your muscles from lacking the nutrients they need in the middle of your workout it is important to eat the right foods at the right times. There is no doubt that a healthy diet can be a great aid to working out, but it is also suggested to eat before you exercise. The best time to eat is 2-3 hours before you train. Giving your body this much time will give it a chance to absorb the nutrients and therefore use them during your workout. The most effective things to eat are a combination of amino acids, protein, and carbohydrates. The meal doesn't have to be complicated or elaborate. The exact amount or combination of carbs and protein you intake will depend mainly on what your workout is and how long you are going to be exercising.

The right foods can increase the blood flow to muscles which is what will keep them from being fatigued while you are in the middle of your workout. It will also increase protein synthesis or muscle growth. Not only will it give your muscles the nutrients they need to keep going strong, it can also help you to avoid metabolic waste.

Another way you can fight muscle fatigue is with citrulline malate, which is an amino acid. Studies suggest that this important amino acid can help you achieve more reps and even reduce the degree of soreness you may experience. There are other supplements which may help you to get through your workout successfully.

Believe it or not, caffeine is another suggested step in combating workout fatigue. Have a cup of coffee before you start your workout and it will give you a boost of energy that could help you to stay strong throughout your routine. It may even seem to help the muscle pain. Aside from caffeine make sure that you drink plenty of water before the workout—preferably 14-22 ounces of water. Caffeine can dehydrate you and that's definitely not what you want. It can be easy to forget to drink enough water, yet it is an absolutely essential step to combat workout fatigue. Implementing these different steps into your routine will help you to have the energy and endurance you need.

Weight Loss for Apple Shape

Weight loss for Apple Shape

Getting the ideal shape for your body takes time and effort, there is no short cut. However the good news is that with the proper diet and exercise you can get that ideal shape that you have always dreamed of. Here are a few steps you can take to lose weight and get that apple shape for your body:

  • Eat fruits and veggies: Fruits and veggies are your best friend when you are trying to lose weight. They contain good fiber that helps to clean out your intensities and keep your body flowing regularly. Additionally they contain nutrients and antioxidants that help to protect your body from illness and disease. If you are having trouble getting in your daily amount of fruits and veggies you may want to consider juicing your veggies. My favorite recipe calls for ginger, kale and pineapple and it’s the first thing I drink when I wake up in the morning. Fruits such as watermelon, oranges, grapefruits are great for weight loss due to their high water content. Veggies such as celery and cucumbers are also great because they are high in content and have healthy fiber and nutrients that your body needs. IF you are serious about getting that apple body shape, stop but the supermarket and pick these up today.
  • Drink lots of water: The average person should drink at least 8 glasses of water a day; however with a hectic day it’s easy to overlook this. However water is an important part of weight loss because it helps to flush our body of toxins and also rehydrates of skin and blood. The next time you sit to have a meal consider drinking a full liter of water before you eat your food. It helps to reduce your appetite and keeps you energized throughout the day instead of a sugary or sweet drink. There are many different way you can change up your water so it doesn’t get boring. Personally I like to add a squeeze of lemon juice or even a cap full of apple cider vinegar. On some occasions I also cut orange or lemon slices into the water so it has a fruity taste, which makes it much easier to drink. Whatever you do, start drinking enough water today and you’ll be surprised at how much it helps you to get rid of that stubborn belly fat.
  • Exercise Daily: Get in the habit of exercising daily. Whether that means going for a walk in the evenings of doing a light swim in the morning. Find 15 minutes in your day to schedule some time to exercise. Getting your heart rate up and sweating for a little every day helps to keep your cardiovascular system strong and healthy. Living a sedentary lifestyle over many years can cause you to pack on pounds without you even realizing. If you can try to include some resistance training such as pushups, burpees or squats. These help to target multiple muscle groups while also burning a large amount of calories. The trick to losing weight is to burn more calories than you consume. The perfect way to get a head start on burning calories is to start sweating them out!

Finding the time to exercise can often be difficult in a hectic work day. When you get home the last thing you want to think about is to exercise. If you are serious about getting that apple shape then it’s time to start taking a serious look at your exercise habits. Find a sport that you enjoy doing or join a group activity like baseball or tennis. Whatever you do, look for ways to keep active and staying shape. After a while you won’t even notice that you’re exercising and the weight will just slip right off. However like everything in life the hardest part is just getting started!