No one spends hours in the gym, drenching with sweat for so-so results. Every person works peak-high to get 100% results. Now there are two ways of achieving the desired workout results; one way is to work hard and the other is to work smart. While some people spend extra hours in the gym to get desired results, some achieve the same in record time. Hint; we are not talking about fat-cutting teas and supplements. What we recommend here are some diet tips and workout tricks which will help you make the most of your efforts and fetch desired workout results.
Here are 7 incredible yet simple things which will help you enhance your workout results. Keep reading…
1. Lift weight
If you think that cardio is all you need for weight loss, you are mistaken. Practicing only cardio slows down your metabolism and makes weight loss harder. While cardio supports weight loss, the process can work faster if you include weight training in your program as well. Resistance training helps you shed those extra pounds and it promotes lean muscle mass as well. Lifting weight helps you lose weight when your body is at rest. Therefore, you must include some weight lifting and resistance training in your program. It will help you attain your goal faster.
2. Listen to music
Listening to some motivational tracks can fire up your workouts. And when it comes to recovery post workouts, music again comes to your rescue. A research showed that people who listened to slow music after workouts recover faster. Music boosts serotonin and dopamine levels in the body. Both these foster recovery post-workouts.
After you return from the gym, play some light and relaxing tracks, they will lower your blood pressure and heart rate and help you come back to normal faster.
3. Load up on some carbs
While some people think that carbohydrate loading is only required before a marathon or a super-intensive sport. However, your body needs carbs even when your workout program is not that intense. Carbs are the primary fuel of your body and giving up on them can prevent you from working out to the best of your potential. They allow you to engage in high-intensity workouts which will help you perform better, gain lean muscle mass and lose fat much faster. Even if you are hitting the gym in the morning, have a bowl of oatmeal or a toast to fuel you for the workout session.
4. Take breaks
High-intensity interval workouts help you burn more calories. Such workout plans, with periods of interspersed exercise with low-intensity intervals have better cardiovascular benefits and induce weight loss. People who engage in a 20-minute interval workout, with exercises like burpees, pushups, lunges and squats burned as many as 15 calories in one minute. To begin with, perform four reps for 20 minutes; take a break of 10 seconds between the reps and then workout for four minutes. Take a one minute break and then repeat the same for four rounds.
5. Drink coffee before workouts
Your trainer may ask you to drink a cup of black coffee before hitting the gym. There’s a reason for this. Black coffee has a very high content of caffeine and this increases your metabolism. As a result, you end up losing more weight during the day and during your workouts. Coffee before workouts helps your body use fat cells as an energy source instead of glycogen. Besides this, it suppresses your diet and stops you from eating too much. Besides this, coffee before workouts can make you less vulnerable to muscle pains and it enhances your performance as well.
6. Drink chocolate milk after workouts
Low-fat chocolate milk helps you recover much better and much faster after workouts as compared to other beverages. It has a carb and protein content of 4:1 ratio.
While proteins promote muscle repair, carbs make up for energy loss during workouts. Soon after a high-intensity workout try to drink a glass of chocolate milk.
7. Eat proteins before sleeping
Proteins are required for muscle recovery after workouts and for best results, this shouldn’t stop even after you have gone off to sleep. For this, eat foods rich in casein proteins, a slow-digesting protein which continues protein synthesis in the body even after you have gone off to sleep. Have Greek yogurt or cottage cheese before going off to sleep for optimum results.
Fruit and Vegetable Juices That Enhance the Immune System
Everyone knows that fresh fruits and vegetables are loaded with nutrients that offer a wide range of benefits for the mind and body. Certain fresh produce help enhance your immune system, making it possible for you to easily avoid various infections and diseases. Juicing the following allows you to boost your immunity in a truly refreshing and delectable way:
The sweetness of carrot juice makes it loved by kids and adults alike. Carrots get their characteristic bright orange color from its rich supply of beta carotene, a nutrient converted into vitamin A for sharper vision and better eye health. More importantly, vitamin A is an essential nutrient for a stronger immunity.
Vitamin C in lemons makes these citrus fruits excellent boosters of your immune system. Vitamin C is a well-known powerful antioxidant that protects the body from colds, cough, flu and others. Lemon juice may be acidic, but it has an alkalizing property once ingested, helping to restore optimal pH balance in the body.
Other than vitamins and minerals, apples also contain plenty of insoluble fiber. This type of carbohydrates that cannot be digested by the body works as a broom that sweeps out toxins along the intestinal tract. With all of those accumulated poisonous substances out of your body, your immunity is in top-form.
When it comes to fruits, some of the best sources of vitamin C are kiwis. Other than this super antioxidant, kiwis also contain vitamins A and E, both of which are necessary for a stronger immune system. Insoluble fiber and potassium in these fruits are also highly favorable for your cardiovascular system.
Cranberry juice is admired for its ability to bolster the urinary tract system. However, it also contains plenty of vitamin C that helps safeguard you from illnesses brought about by invading microorganisms such as bacteria and viruses.
A vegetable that makes for an excellent immune-boosting juice is broccoli, thanks to its rich supply of beta carotene and vitamin C. Every glass of broccoli juice also provides your body with sulphur, a mineral with powerful antimicrobial properties. Sulphur promotes healing as well because it detoxifies the body at a cellular level.
What makes beet juice capable of supporting the immune system is its long list of vitamins and minerals. Some of them include vitamins A and C, iron, calcium, potassium and manganese. When juicing, it’s a good idea to mix beets with other fruits and vegetables of your choice due to its strong, earthy flavor.
Reduce asthma symptoms with Omega-3
A new study has found that consuming a diet rich in omega-3 fatty acids is linked to fewer childhood asthma symptoms which are triggered by indoor air pollution.
The study published in ‘American Journal of Respiratory and Critical Care Medicine’, lays out that families and health care providers may be able to protect children from harmful effects of indoor air pollution by serving a diet rich in omega-3 fatty acids while reducing foods rich in omega-6 fatty acids such as soyabean oil and corn oil.
“Our group is working on ways to reduce the levels of indoor air pollution in Baltimore City homes,” said lead author of the study, Emily Brigham. “Results are promising, but we don’t want to stop there,” Brigham added.
The study found that for each additional gram of omega-6 intake, children had 29 per cent higher odds of being in a more severe asthma category.
Conversely, with each 0.1-gram increase in levels of omega-3 fatty acids in the diet, researchers saw 3 to 4 per cent lower odds of daytime asthma symptoms.
Indoor air pollution, from sources including cooking, cleaning activities and cigarette smoke, is a known trigger for asthma symptoms.
Omega-3 fatty acids, which are found abundantly in fish and certain nuts and seeds, are considered healthy as they are known to reduce inflammation.
Omega-6 fatty acids, primarily found in vegetable oils (including corn, soybean, safflower, and sunflower), as came out in other studies, have mixed effects on health, but have the potential to promote inflammation.
The researchers, however, noted that it doesn’t prove the relationship between fatty acids and asthma severity.
“Among populations known to be disproportionately affected by asthma, we may find that improving diet and air pollution together has the greatest impact on health,” said Brigham.
New cell that can heal hearts discovered
Researchers have discovered a previously unidentified cell population which could lead to new treatments for patients with injured hearts.
The cell, described in the journal Immunity, was discovered in the pericardial fluid found in the sac around the heart of a mouse with heart injury. The researchers from the University of Calgary in Canada found that a specific cell, a Gata6+ pericardial cavity macrophage, helps heal an injured heart in mice.
The same cells were also found within the human pericardium of people with injured hearts, confirming that the repair cells offer the promise of a new therapy for patients with heart disease. “Our discovery of a new cell that can help heal injured heart muscle will open the door to new therapies and hope for the millions of people who suffer from heart disease,” said Paul Fedak, a professor at the University of Calgary.
“The possibilities for further discovery and innovative new therapies are exciting and important,” said Fedak. Heart doctors had never before explored the possibility that cells just outside the heart could participate in healing and repair of hearts after injury, researchers said.
Unlike other organs, the heart has a very limited capacity to repair itself which is why heart disease is the number one cause of death in North America, they said. “We always knew that the heart sits inside a sac filled with a strange fluid,” said Fedak. “Now we know that this pericardial fluid is rich with healing cells. These cells may hold the secret to repair and regeneration of new heart muscle,” he said.