No Excuse Fitness by Niko2015-08-09T10:01:39Z http://www.noexcusefitness.com.au/feed/atom/WordPress Rifat Jipu <![CDATA[HEALTH BENEFITS OF QUITTING SODA AND DIET SODA]]> http://www.noexcusefitness.com.au/?p=4287 2015-08-09T10:01:39Z 2015-08-09T10:01:39Z By Michael Martin We’ve gotten smarter about soda since the days when it was considered an acceptable wash-down after an economical meal at McDonalds, or a sensible diet lunch (supplemented with a smoke). Or have we? Drinking soda is an easy habit to fall back into — […]

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soda

By Michael Martin

We’ve gotten smarter about soda since the days when it was considered an acceptable wash-down after an economical meal at McDonalds, or a sensible diet lunch (supplemented with a smoke). Or have we?

Drinking soda is an easy habit to fall back into — it’s everywhere, and it’s easy to consider diet versions to be a relatively harmless vice. A sip for nostalgia’s sake or a quick caffeine hit can lead back to a three-a-day habit. So we had two diet experts tell us what happens to your body once you finally give up the colorful carbonated menace for good. In their view, soda isn’t just bad for you—it’s barely even liquid.

And while you’re trying to turn the tide on your soda consumption, rely on theseprotein shakes to see you through; rich, creamy and packed with filling protein, they’ll satisfy your sweet tooth in place of those beloved carbonated cans.

YOU EAT LESS, PARTICULARLY SWEETS.

Cutting the calories from sugar-spiked soda is a no-brainer: At 150 calories a can, those can add up to serious poundage. But diet soda packs on the pounds as well—it’s just more passive-aggressive about it. “Artificial sweeteners affect our sense of satiety,” says Isabel Smith, MS RD CDN, of Isabel Smith Nutrition. “Our bodies have evolutionarily developed to expect a large amount of calories when we take in something exceedingly sweet, and those artificial sweeteners are from 400 times to 8,000 times sweeter than sugar. It causes a couple things to happen: The muscles in your stomach relax so you can take in food, and hormones are released. With artificial sweeteners, your body says, ‘Wait a minute, you told me you were going to give me all this high-calorie food.’ It can actually send some people searching for more food, out of lack of satisfaction.”

YOU LOSE WEIGHT.

“Even though diet drinks are calorie-free, they cause insulin to be released in your gut because their artificial sweeteners are sweet like sugar, and that actually prevents weight loss,” says Miriam Jacobson, RD, CDN. “Insulin is your body’s primary fat-storage hormone, so it will have the body hold on to any extra fat,” she explains, adding, “Trying to lose weight by trading a Coke for a Diet Coke is doing the body just as much harm, if not more, because of all the chemicals in the calorie-free version.” While you’re weaning yourself off of your soda habit, add these fat burning foods to your diet, some of which actually block adipogenesis, the process by which fat is stored on your frame.

YOU IMPROVE YOUR IMMUNE SYSTEM.

The acidity in soda is bad news for your digestive system, eroding tooth enamel and worsening acid reflux. But diet sodas are especially treacherous for your gut—and the far-reaching bodily systems it affects. “Researchers are finding that artificial sweeteners may affect our healthy gut bacteria, which can affect everything from blood-sugar control to weight management to disease—how our immune system works and how our body responds to infection,” says Smith.

YOU STOP YOUR BONES FROM BREAKING DOWN.

The caramel color in soda contains an artificially created phosphorus that can be bad for long-term bone health, says Smith. Phosphorous is a natural chemical found in foods like beans and grains, but the mutant variety found in dark soda is like a dinner guest who refuses to leave. “Basically, you’re taking something that exists in nature but making this hyper-absorbable form of it,” says Smith. “Your body doesn’t have the choice whether to absorb it or excrete it, so it can cause calcium to leach out of bones. It’s particularly bad for anybody with kidney disease,” she explains.

YOU HAVE MORE ENERGY.

No shocker here: The caffeine in soda is not your friend. “Drinking too much caffeine can make you dehydrated, and it can overstimulate the nervous system, making you fatigued and exhausted,” says Smith. “I find that when people cut back on caffeine they have more energy because the caffeine causes very big highs and lows,” she adds. In her practice, Smith has seen that quitting soda can lead to a positive domino effect. “There is way more energy for our bodies in real food than in processed foods,” she says, adding, “When people cut back on processed items, they often look for more fresh foods and make better choices. By giving up soda, it may seem like you’re making one change, but it can actually change a couple aspects of your diet for the better.”

Now that you’ve learned the facts behind soda, reverse these harmful eating habits and start making smarter diet choices. You can lose weight fast without spending hours at the gym.

This article was originally published by Michael Martin on eatthis.com

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Rifat Jipu <![CDATA[Jake Gyllenhaal Reveals His Grueling Training For “Southpaw” (Video)]]> http://www.noexcusefitness.com.au/?p=4284 2015-08-09T09:44:37Z 2015-08-09T09:44:37Z Gyllenhaal’s remarkable transformation into fictional boxer Billy Hope for the upcoming drama Southpaw didn’t just happen overnight – the actor underwent intense training for eight months to gain the body and mindset of a fighter. In an exclusive behind-the-scenes clip, Gyllenhaal, along with the movie’s director, Antoine […]

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Fitness

Gyllenhaal’s remarkable transformation into fictional boxer Billy Hope for the upcoming drama Southpaw didn’t just happen overnight – the actor underwent intense training for eight months to gain the body and mindset of a fighter.

In an exclusive behind-the-scenes clip, Gyllenhaal, along with the movie’s director, Antoine Fuqua (best known for Training Day), opens up about his jaw-dropping new physique, and the work that went into it.

“I knew nothing about boxing when I started really, and I knew that in order for me to pull it off in any way, I was just gonna have to learn to do it, the actor, 34, says. And when I set my mind to something I just won’t stop until I do it. It’s something I pride myself on, and it’s something I hate about myself.”

Keep up with Jake Gyllenhaal in the pages of PEOPLE Magazine by subscribing now.

Fuqua, who trained with the star to help motivate him, says he told Gyllenhaal he needed him to not only portray a boxer, but also to become one.

“I was starting to see him get his own swagger, getting his own rhythm as a fighter,” Fuqua says in the clip.

Gyllenhaal’s trainer, Terry Claybon, says he had to start from the bottom with the star as he had no previous boxing experience.

“We started off from the ground level – he didn’t know anything, Claybon says. He had no boxing experience so whenever I start a fighter off, I’m always starting them off as if they want to be a professional fighter.”


This article was originally published on GYM Flow 100

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Rifat Jipu <![CDATA[8 Best Dumbbell Exercises (HIT EVERY MUSCLE!)]]> http://www.noexcusefitness.com.au/?p=4280 2015-08-03T21:19:50Z 2015-08-03T21:19:50Z Jeff from ATHLEAN-X shows us the 8 best dumbbell exercises. Dumbbells are definitely one of the best form of workout equipment due to their ability to be used in small spaces and their high degree of athletic carryover. With their three dimensional freedom, dumbbells allow you to workout in […]

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Jeff from ATHLEAN-X shows us the 8 best dumbbell exercises.

Dumbbells are definitely one of the best form of workout equipment due to their ability to be used in small spaces and their high degree of athletic carryover. With their three dimensional freedom, dumbbells allow you to workout in all planes of motion and require a great deal of core strength and stability to use them properly. That said, choosing the best dumbbell exercises ever can be quite a challenge since there are so many to choose from. In this video, I picked the 8 best exercises with dumbbells and give you a reason why each has earned its spot.

To begin, lets take a look at the best dumbbell exercises. They are:

  • Dumbbell Curl and Press
  • Crush Grip Goblet Squats
  • Thrusters
  •  Farmers Carries
  •  One Arm DB Incline Bench Press
  • DB Pullovers
  • Swings
  • Tripod Dumbbell Rows

Each of these exercises require either just a single dumbbell or two dumbbells. They were chosen given their ability to work multiple muscle groups in one dumbbell only workout. The more muscles you can train in one workout the quicker your training session will be and the more impact you can have on your body in a shorter period of time.

Dumbbell only workouts can be incredibly challenging. In fact, some people think that you can’t effectively train your legs with db’s since you aren’t able to load up the weight high enough. That’s not true at all. You can choose exercises that you load with even 100lb dumbbells and perform on a single leg and you are sure to be pushing yourself to your limits.

The same can be said for dumbbell chest workouts and dumbbell back and arm workouts. The fact that you aren’t using a barbell does not sacrifice the quality or effectiveness of the training session. That said, you cannot continue to lift light dumbbells and think that you are going to get a great enough workout. Even if you are training at home, aim to lift the heaviest dumbbells that you can lift if you want to build muscle in your workouts.

This article was originally published on GYM Flow 100

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Rifat Jipu <![CDATA[Eating Before And After Exercise]]> http://www.noexcusefitness.com.au/?p=4276 2015-07-31T19:40:48Z 2015-07-31T19:40:48Z When you exercise, you do it in order to try to maintain good health. You know that you have to eat so that your body has the energy to perform the workouts that you do as well as for everyday tasks. But, just what you should eat […]

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eating

When you exercise, you do it in order to try to maintain good health. You know that you have to eat so that your body has the energy to perform the workouts that you do as well as for everyday tasks. But, just what you should eat before and after you workouts is important for making the best of your workouts. Also, how long you eat before and after each workout is equally important.

Whether you are going to be doing a cardio workout or a resistance workout, you should try to make it a point to eat a mix of carbohydrates and protein. What determines the percentage of carbohydrates and protein you should consume is whether you are doing cardio or resistance and the intensity level you will be working at.

The ideal time to eat your pre workout meal is 1 hour before you start. If you are working at a lower intensity level, keep this meal down to around 200 calories or so. If you are working at a higher intensity level, you may need this meal to be as high as 400 to 500 calories.

If you are doing a cardio session, you will need to eat a mix of around 2/3 carbohydrates and 1/3 protein. This will give you longer sustained energy from the extra carbs with enough protein to keep muscle from breaking down during your workout.

If you are doing a resistance session, you should eat a mix of around 1/3 carbohydrates and 2/3 protein. This will give you enough energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum during your workout. It has been shown that your body most effectively uses protein during exertion meaning that taking in more protein before resistance workouts aids in faster recovery as well.

Now, eating after a workout is just as important as the pre workout meal. Remember that when you exercise whether it is a cardio or a resistance session, you deplete energy in the form of glycogen. Our brain and central nervous system relies on glycogen as their main source of fuel so if we don’t replace it after exercise, our bodies will begin to break down muscle tissue into amino acids, then convert them into usable fuel for the brain and central nervous system.

Also, mostly during resistance workouts, you break down muscle tissue by creating micro tears. This means that right after a workout; your muscles go into a repair mode. Proteins are the key macronutrient for muscle repair and so you don’t want muscle breaking down further to create fuel in place of lost glycogen.

If you have just finished a cardio session, you will need to consume mostly carbohydrates, preferably ones with high fiber. Oatmeal, rice, whole wheat pasta, and most northern fruits are good sources. Try to consume around 30 to 50 grams of these carbohydrates after a cardio session. After cardio, it is ok to eat within 5 to 10 minutes of completion.

If you have just finished a resistance session, you will need a combination of carbohydrates and protein. Because unlike cardio workouts, with resistance workouts you are breaking down muscle tissue by creating micro tears. The protein is needed to build up and repair these tears so the muscle can increase in size and strength. The carbs not only replace the lost muscle glycogen, but also help the protein get into our muscle cells so it can synthesize into structural protein, or muscle itself.

Chicken or fish with a potato, egg whites with a piece of fruit, or a protein shake with fruit mixed in are good meals after resistance workouts but remember to keep the fiber low here. High fiber slows down digestion, meaning the protein will take longer to reach the muscle cells.

After resistance, it is recommended to wait 30 minutes before eating so as not to take blood away from your muscles too soon. The blood in your muscles helps with the repair process by removing metabolic waste products from them. Any fats should be consumed well before and well after exercise.

What To Eat Before and After a Workout

Here are some of the best foods to eat before and after a workout so can fuel up the right way.

Before: Smoothies

smothie

Need a snack on-the-go on your way to the gym? Stick with a smoothie. Not only are they time-friendly, building your own blend has a bunch of exercise benefits. For a foolproof formula, use your favorite sliced fruit, a cup of Greek yogurt and some granola for a thicker consistency. If you’re picking one up, check the label to make sure it’s made from whey or milk-based proteins. And no need to go overboard – 10 to 20 grams of protein before exercising is plenty.

Before: Whole Wheat Toast with Sliced Banana and Cinnamon

slice

When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.

After: Grilled Chicken and Mixed Vegetables

slice 2

Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your ticker in tip top shape.

Before: Greek Yogurt and Trail Mix

yammi

Getting ready for a long run? Eat some yogurt first. It’s easy on your stomach and when paired with trail mix can give you the little rev your body needs. Just make sure to choose a mix that is mostly nut and dried fruit based with as little fillers as possible. (Yes, sadly we’re talking about those little chocolates!) The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout. Just remember, a little bit goes a long way. Seeds and nuts are high in fat, which means they take longer to digest. Too many and you could start feeling sluggish and slow as you sweat.

After: Veggie Omelet with Avocado

yammi1

You already know eggs are a great source of protein and help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. Garnish with a few slices of avocado for fiber and monosaturated fats (the good kind!). Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.

After: Salmon with Sweet Potato

yammi2

side from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.

Before: Oatmeal with Fresh Fruit

yammi4

Oatmeal is the workout buddy you never have to nag to exercise. It sticks with you throughout your workout by gradually releasing sugar into your bloodstream. Adding fruit to your bowl will help increase the fluid content of your pre-workout snack, keeping you hydrated.

After: Whole Wheat Tuna Fish, Hummus and Spinach Sandwich

yammi5

If you’re a lunchtime exerciser, this is the sandwich for you. Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you spread over mayo or mustard, while also being high in fiber. And last but certainly not least, spinach is a produce powerhouse, handling everything from curbing your appetite to boosting your complexion and lowering blood pressure and inflammation.

Before: Apple Wedges with Almond Butter

slice2

If it comes down to picking out of the candy dish or an apple for some pre-workout sugar, go for the apple. You’ll avoid a sugar crash mid-lunge while stocking up on vitamins, minerals and antioxidants. To keep your stomach from growling, spread a tablespoon of almond butter on your slices. It squashes hunger and amps energy levels up.

After: Chocolate Milk

milk choco

Recent research has shown that chocolate milk is the latest craze in post-workout snacks, even over water and sports drinks. That’s because it has everything you need in one glass: carbs and protein for muscle recovery, water content to replace the fluids lost as sweat and calcium, sodium and sugar – all ingredients that help you recover faster, retain water and regain energy. Got milk, anyone?

This article was originally published on GYM Flow100

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Rifat Jipu <![CDATA[Calorie Intake For Muscle Growth]]> http://www.noexcusefitness.com.au/?p=4272 2015-07-30T20:41:40Z 2015-07-30T20:41:40Z Gaining muscle is hard work. You need extra calories to energize your heavy lifting workouts and to support muscle repair and growth that happens between these sessions. Understanding how to properly fuel will only enhance your efforts and help you reach your goals sooner. In order to […]

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Calorie Intake For Muscle Growth

Gaining muscle is hard work. You need extra calories to energize your heavy lifting workouts and to support muscle repair and growth that happens between these sessions. Understanding how to properly fuel will only enhance your efforts and help you reach your goals sooner.

In order to gain muscle, you must consume more calories than you burn. Your daily burn depends on many factors including your weight, age, gender and activity level. In this great video below by Sean Nalewanyj , he gives us 4 steps on gaining muscle by determining your preferred calorie intake.

Without a doubt, daily calorie intake is the most important dietary factor of all when it comes to your muscle building diet. If you don’t eat the proper number of calories to build muscle each day, your gains will either be far below your potential or complete non-existent.

The goal when calculating your individual daily calories to gain muscle is to create a small “calorie surplus” to provide your body with the extra energy needed to build muscle, but without going overboard so that fat gains can be kept to a minimum.

Here are the 4 steps I recommend following to calculate how many calories to gain weight per day you require…

Proper Calorie Intake To Build Muscle:

  1. Find your calorie maintenance level, which is the number of calories you need per day to maintain your current weight. To do this, just multiply your body weight in pounds by 14-16, selecting the higher or lower end depending on your daily activity level.
  2. Add 250-350 on top of your maintenance level. This will land you on the proper range of calories to build muscle per day. It’s large enough to build muscle effectively but small enough that fat gains will be kept under control.
  3. Monitor your changes in body weight and adjust your calorie intake up or down if necessary. The numbers you just calculated should be thought of as an “educated guess”, because you simply can’t know for sure *exactly* how many calories to gain muscle you require.
    So, if you’re a beginner and are gaining much less than 2 pounds per month, you’ll want to increase your calorie intake, and if you’re gaining much more than 3 pounds per month, dial them back slightly.

    For every year of proper training/eating you have under your belt, that 2-3 pound per month figure should decrease by about half.

  4. Whenever your weight gain stalls for a period of 2 weeks, increase your daily calorie intake by 100-150 to keep the process moving along.

So, if you’re trying to structure your bodybuilding diet properly then those are the 4 steps to follow to calculate your daily calories to gain muscle.

Don’t ignore this basic principle because it is by far the most crucial factor of your muscle building diet. You can put as much effort into the gym as you want, but if you aren’t eating the proper number of calories to gain weight consistently, you’ll be completely wasting your time altogether.

This article was originally published on GYMFlow100

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