20/11/2018

The Surprising Benefits of Exercising before Breakfast

There are many benefits of having protein in your diet. For instance, they are the building blocks of muscle, bone, skin and blood. According to the United States Department of Agriculture (ASDA), they are also instrumental in building enzymes and hormones. In addition to exercising, adding protein to your diet can build and tone muscle, and increase weight loss.
Exercise
Building Muscle

Ingesting protein shortly after working out can have many benefits. Since proteins are the building blocks to our muscles it is important to keep them in your diet. Proteins help your muscles heal quicker which protects against overtraining which can lead to a potential injury. After working out is a great time to ingest protein because it can immediately start healing your muscles which have small tears in them due to the work out. Proteins also take longer to break down which makes it even more important to get them into your system. Every type of cell is built by proteins which is important to have them diet to repair such things as a burst blood vessel. Using exercise equipment tends to be the quickest way to build muscle.
Tone Muscle

Another benefit of proteins in your diet is the potential that proteins have to tone muscle. This can be particularly helpful if you have a specific weight loss goal; toning muscles can firm muscles and reduce body fat. Toning muscle achieves the lean, slender look that so many people are working to achieve. Having a toned body reduces pressure on the joints and improves cardiovascular health as well as more stamina, flexibility, and energy. While proteins can help tone muscle by reducing fat, exercise is the key element to get a toned body. Depending if you are looking to tone or build muscle, exercise equipment has the ability to do both.
Weight Loss

One of the potential benefits of having protein in your diet is weight loss. Exercise along with more protein in your diet has been shown to reduce blood fats, while maintaining lean tissue. However, the American Diabetic Association believes that more research is required before they make a more powerful recommendation for high protein diets.
To lose weight through a higher protein diet, experts advise around 120 grams per day and to gradually introduce protein in your system throughout a week. It is also smart to advise a medical professional before adding protein to your diet as the amount differs based on gender and health status. According to the Institute of Health’s Dietary Reference Intake (DRI) the range for protein in the average adult’s diet is between 10-35% of calories per day. When eating proteins, it is important to eat foods lower in fat and healthier carbohydrates. Healthy proteins include lean meat, beans, and soy. Lean meats include chicken, fish, and turkey. Skin can be removed from many meats which will reduce fat. Nuts throughout the day will reduce cravings for unhealthy food and are a good source of protein. Regardless of what is in your diet it is important to exercise and reduce unhealthy foods.
Adding protein in your diet often reduces your appetite slightly; which means that you will be less likely to consume excessive calories. Not only are meats, nuts and soy good sources of protein but shakes and supplements are also healthy ways to increase protein in your system.
Exercising is simply the best way to achieve a healthy lifestyle. However, having protein in your system is important because it allows you to enjoy the benefits of your hard work out. Proteins can help build muscle by repairing the small tears you created during your workout. They also tone muscle by firming muscles and reducing fat in your system. Lastly, proteins have been shown in many instances to help weight loss.

Playing is one of the vital activities that a human do during his lifetime. The instinct of playing comes naturally to us, just like the instinct of working is there. The difference between playing and working is of motive and mood. Our motive and mood do all the changes. So, these both go hand in hand and complement each other well.
Even though in today’s hectic lifestyle people seldom play outdoor as after a long day they prefer staying at home rather than going out to play and lighten their mood. Despite being aware of health benefits of playing outdoor games, they merely sit inside and stay idle. These days’ people are recognizing the importance of the health benefits of playing outdoors as they are the best way to stay fit with costing extra money.
Value of outdoor games are varied and many as there are the plethora of games which one can play outdoor, which are played since a long time whereas a person can play many other games which are self-organized, it just takes an initiative to step out of one’s own comfort zone. Moreover, by playing these games one can have mental pleasure along with physical exercise.
Athletic game (Hockey)

Hockey
The national sport of India but still no so popular like cricket, Hockey is a very beneficial game which must be played as it has various health advantages which are never considered. Hockey basically helps to enhance the strength of muscles, develops a cardiovascular system of the body. Hockey is more of like a full body workout as it burns calories in no time. In terms of mental abilities, it boosts brain’s memory and improves communication skills while coordinating with fellow players.
Court Game (Volleyball)

Volleyball
One of the popular type of team sport which is played worldwide. It was originated in the US in the late 1800s. Due to its easy rule, it is in existence from a long time span. Despite being easy it has other advantages too which makes it a part of our daily life schedule to stay fit and healthy. Its pros involve improvement in activeness and indispensable stamina reduces anxiety. Basically, it enables you to concentrate at a better level. One of its vital outcomes is it builds a great coordination between hand and eye which is used in many other physical activities.
Stump Game (Cricket)

Cricket

Cricket is not only a game but an international sport which has the plethora of fans all around the world. People are just crazy for cricket matches. A huge crowd of cricket fans can be seen in the stadiums all over the world. Dwellers of India are a just diehard fan of playing and watching cricket. Cricket players are treated no less than a celebrity. People are highly influenced and inspired by cricketers. Cricket is really good for mental health as teaches us teamwork, coordination. In physical terms, it provides endurance to the body, fitness, eye-coordination. Main help it does to its player is the extreme level of flexibility which is unmatchable.
Soccer

Soccer

It is an American origin sport which has its roots in Rugby and Soccer. Even though it is one of the oldest sports known, it’s still in existence and played widely across many nations. When it comes to fitness it is not less than a gift which takes nothing but efforts to play it. It lowers down the fat of the body and makes muscles more toned. The foremost thing it does is to increase the strength of overall body, especially muscles. On the side of cognitive skills and function, it is an elite kind of game that helps to maintain self-esteem and self-discipline because of being a self-paced game. So, it is must play a game for any age group by maintaining safety measures as a necessity.
Racket Game (Tennis)

Racket Game

Tennis is a racket sport which is played individually or with an opponent. It is believed to be originated in France many years ago. Tennis is widely accepted sport with almost a billion fans all across the different nations. Tennis most important function is to enhance the aerobic capacity of the player. Which keeps that player always fit and in shape. It also increases the density of the bones. It can be played to reduce stress and can be played by any age group and level. It is basically a game with no impact.
Catching Game (Fishing)

Fishing

As we know, fishing is a bit challenging plus the best mode to enjoy in the open air. Yes, fishing will give you quite a heavy physical movement like casting your rod, drawing the reel, stimulating the fish, you might consider paddling, and other physical actions that you will keep you physically healthy. Through these fundamental methods to grab a fish, it can definitely burn calories, reinforce muscle tone and build up overall fitness.
A day of fishing can be a total body workout
• Arms: activities such as casting, rowing and climbing work the small and large muscles in your hands, wrists, forearms, upper arms and shoulders.
• Core: working to stay upright the force of water tightens your abdominal muscles as you fight for balance. Scrambling on rocks also call upon the strength of your core.
• Back: correct posture wading strengthens your lower back muscles while fighting fish and casting make use of your upper back and shoulders.
Some advantages of playing outdoor self-made games- Going out to play and raising this awareness amongst other fellows is very important as the majority of people ignore this way of staying fit, without spending extra money for joining gym, yoga or dance classes. These sports form a healthy point of view of life that can be passed as a hierarchy to their children. These games can give you virtues such as courage and patience. That acceptance to defeat that too with grace is elite. A person becomes more organized and self-dependent. One should always go out in idle time to enjoy the pleasure of mind and good state of health.
After reading all the unknown benefits of outdoor games, we are sure you all are highly encouraged and energetic to start a new regime soon. Wish you luck for this change. Stay always healthy overall!

Whether it is beneficial or not to exercise in an empty stomach has always been a hot topic of discussion. However, it’s high time that we get rid of some of the old myths associated with fed versus fasted exercise.
Did you know that exercising before breakfast can help you to shed 20 percent of your body fat? Yes, you heard that right! There are plenty of researches and reasons that strongly support not eating before your workout if you’re interested in maximizing your fat-burning potential.
Shoulder Exercises
An Experiment Done by a Team of Researchers

Twelve men were divided into two groups. The first group was asked to workout on a treadmill before breakfast. The second group was asked to do the same at 10 am, after eating breakfast.
Each participant was given a chocolate milkshake recovery drink after their workout. Later in the day, all of them were given pasta for lunch and were asked to eat until they felt ‘comfortably full’. The consumption of energy and fat during the lunch time was assessed and calculated. Also, they took into account the amount of energy and fat burned during their workout.
The team discovered that those who had exercised in the morning prior to eating did not consume any additional calories or experience an increase in appetite during the day to compensate for their early morning activity. In fact, they burned 20 percent more fat when compared to the second group who had eaten breakfast before exercising.
Expert’s Comment

‘You need to use more fat than you consume if you want to lose body fat’. Exercising enhances the total amount of energy we expend. And, a greater proportion of this energy should come from your existing fat, and this could be easily achieved if you perform your workout after an overnight fast.
The Dual Effects of Fasted State

Fasting is one of the most effective ways to promote muscle gain and increase the production of growth hormones (GH). Studies show that 24 hours without food can increase the production of a male body’s GH secretion by 2,000% and 1,300% in women. This shows that fasting frequently can help you produce muscle-friendly hormones at their highest levels.
Fasting also improves insulin sensitivity to a great extent. When we eat, our body releases a hormone, insulin, to help us consume the nutrients from our food. Insulin pulls out the sugar from our bloodstream and directs these sugars to your muscles, liver and fat cells to be used as energy later. If you eat too much and too often, your body can become more resistant to insulin’s effect. Poor insulin sensitivity increases the risk of cancer and heart disease and makes it difficult to lose body fat. Therefore, eating less can be helpful, as it results in the body releasing less insulin, so that we will become more sensitive to it. This makes it easier to lose fat, minimizes the impact of unhealthy diet and improves blood flow to muscles.
The Science behind Exercising on Empty Stomach

Do you know that carbohydrates are the easiest nutrients for your body to burn? They require less oxygen than others. On the other side, fat is your body’s long-term energy storage mechanism and requires more oxygen. Glycogen is a stored carbohydrate and is the preferred fuel source for your body during exercise. In absence of carbohydrates (empty stomach), your body can burn more fat for energy. It has also been observed that working out while fasting can develop a storage efficiency of muscle glycogen. This means that working out on an empty stomach improves insulin sensitivity as it allows glucose to get into the cells instead of being stored as fat. This can help the body to significantly make better use of its stored energy. The theory is, since you have fasted overnight, there will be no carbs present in your body to conflict with the metabolism of fat.
The combination of fasting and exercise maximizes the impact of catalysts and cellular factors in the body. This forces the breakdown of fat and glycogen for energy. Many studies have shown that fasting prior to working out can help to measure an individual’s capacity to perform and help to determine their fitness level.
The action plan before and after exercise

Here’s your new approach towards your workout routine.
Boost your energy 2 hours before exercise with 16 ounce of water, black coffee without sugar, or green tea before you hit the gym.
Focus on five things:

Eat meals and not calories. The six short meals concept is highly recommended. Some experts even say that concentrating food intake into one or two meals every day is a better way to build a lean muscle mass. As exercise is important for your weight loss plan, so is your diet. Check what you eat throughout the day and workout hard.
Please note that if you have certain types of health problem, including diabetes and low blood pressure, it is absolutely necessary to eat before exercising. Or else, it can cause other health problems.

No comments:

Leave a comment

Disclaimer: Opinions expressed in comments are those of the comment writers alone and does not reflect or represent the views of TuorWriter