According to Youtube fitness gurus, The Lean Machines.
At this time of year, social media is plagued by two things: Waaaaay more gym selfies on your Insta feed as people embark on a new fitness regime, and the newest influx of fad diets and ‘quick wins’ relentlessly marketed at us so we can ‘get in shape’ after Christmas.
But sketchy detox teas, diet pills and ridiculously restrictive meal plans aside, any actual fitness expert will tell you that you need to learn how to fuel your body properly to get the best from your workouts – so you’re not slogging away at a spin class or at the squat rack without seeing results.
The Lean Machines aka John Chapman and Leon Bustin, the UK fitness YouTubers and authors of the best selling diet and exercise guide book, Eat Well, Move Better & Feel Awesome, blasted some of the biggest fitness and diet BS out there. Because there is A LOT.
1. You’re Reaching For A Sports Drinks Before Your Workout
‘So straight off the bat let’s offer a little context here. Sports drinks have their place, largely for endurance athletes when looking to help their longer and often gruelling training routines. But are they really necessary for a 30-60 minute workout in the gym? No, we don’t believe so.’
‘If we break it down, total calories in (food) and out (workouts and exercise) will dictate how much fat you lose or gain. These drinks pack a decent amount of sugar and calories, they will also impact which fuel source your body uses at any given time. Drinking a sugary drink before a workout where fat loss is the goal, will cause you to preferentially run off the sugar from that drink as opposed to stored reserves of energy in your body such as fat. Calories are still the dictating factor in weight loss and gain but it’s very easy to drink 300 calories in a drink and forget you’ve had it.’
2. You Think That Carbs Make You Fat
‘There are many different diets and ways of eating and most have their merits.’
‘We personally don’t like to penalise any food group as it can create bad relationships with food. We’ve seen it with fat and carbohydrates, everything is or has been low fat or low/no carb. Both are great fuels for your workouts.’
‘Carbohydrates, however, are the body’s and brain’s preferable energy source as they are quick and readily available. They can also aid performance in high intensity workouts, so if you are looking for an intense workout, don’t be scared of having oats for breakfast or carbohydrates as part of last night’s dinner when a workout is looming. Don’t be afraid to play with your diet before and after training to see which foods you function and feel better on.’
3. You’re Drinking Too Little Water
‘Water really is the elixir of life. Our bodies are up to 70% water depending on your body composition and size. When you workout, you lose valuable water via sweat and vapour when you exhale. This needs to be replaced in order to perform optimally in your workout, so make sure you are hydrated before and while you’re at the gym.’
‘Many people choose to drink distilled water (DIY filter bottles you can keep at home in the fridge) in a bid to be healthy and avoid chemicals from tap water but distilled water isn’t ideal in our opinion. Distilling water removes the electrolytes, which are trace minerals such as calcium and magnesium that actually help you perform and play important roles in things like muscle contraction.’
‘So next time you’re packing up your bag, grab yourself a bottle of mineral water or tap water.’
4. You’re Not Timing Your Protein Intake Properly
‘When working out and especially when lifting weights, it’s a good idea to eat protein before and after training to protect muscles from being broken down for energy when training on an empty stomach. This is because protein helps aid our bodies recovery.’
‘That said, avoid binging on excessively high amounts of protein as it will have little benefit to your body and could prove costly to funds during the weekly shop. Remember, it’s always about balance. For context, the daily protein intake for our bodies is set at 0.8grams per kg of bodyweight and while this may be enough to avoid a deficiency, it’s rather low when you take into account exercise. Many health bodies recommend 1.4 – 2g per kg of bodyweight as it’s not only safe, but advisable when exercising.’
‘Great protein sources for whilst you’re on the go are:
• A single-serving of cottage cheese – 20g per serving
• Hard boiled eggs – 6g per egg
• 100-calorie almond packs – 4g serving’
5. You Think You Need A ‘Pre-Workout’
‘Nearly every one of these pre-workout supplement drinks will have one main ingredient, caffeine! Alongside caffeine these drinks are again fuelled with sugar and calories, which you’re unlikely to burn off during your workout.’
‘The most effective performance enhancing aid to any workout is caffeine, so how can you keep it simple? If you’re like us and need that extra help in the morning, then try this:
• Aim to have a coffee (we like black, but suit it to your own taste while being mindful of sugar) 30 minutes before your workout to give it time to kick in.
• For those who like to work out in the evening, try not to drink coffee after 6pm as it has a 7-9 hour half life and will likely keep you away from sleeping. Try to have a coffee before leaving work (4-5pm) as you’ll feel the benefits without impacting your sleep.’
From Cosmo UK
Your email address will not be published.
You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>