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Gain Self-Confidence and a Better Health – 7 Daily Habits

Gain Self-Confidence and a Better Health – 7 Daily Habits

Nothing could be more hurtful and atrocious when you are deeply insulted by one simple question, have you put on?! That was pun-intended! Still, you would not want to take it lightly. In fact, you would not like hearing it in the first place.

Well,…this can take away your night’s sleep and day’s peace and put you in a restless mode. It might as well affect your confidence that you carry at college, work, socials, parties, et cetera. This can have a significant impact on your thought process, of course negatively.

I am sure you would want to go through this and have a flurry of negative emotions. What I mean is prevention is better than cure! So follow these daily habits and save yourself some trouble.

Control your food cravings

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    No wonder it is very hard to have control over the food habits, when those insanely large pizzas and big burgers are available at your doorstep. Control your cravings! The sooner, the better.

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    It has been scientifically proven that a healthy diet reduces stress and boosts your mood. Studies also suggest that it helps in easing anxiety and fighting depression. Go for It! Cheers.

    Sleep adequately

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      Research has proven that people who sleep less are more likely to develop psychiatric problems. It is a shocker! While, a good sleep gives the body time to recover from the day’s mental and physical workout. Also, it keeps you to stay focused throughout coming day.

      Sleep deprivation can affect your productivity solidly. Many of you must have experienced that. So sleep timely and adequately.

      Get moving

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        Even I had planned to go out for the “early” morning walks. Here’s the hard part of it- execution. How often do we hear about such inconsistent exercises!

        A glass of water followed by an early morning walk can jump-start your day. Blood circulation is well controlled by exercise and all the hormones start flowing in the right directions. That’s wow!

        Routine health check-up

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          Work pressure, unhealthy food habits, sleep deprivation, stress or depression is enough to break your health down your mental and physical well-being. Timely check-up of the entire body will find problems before they start.

          Lately, blood-related diseases have escalated to a great extent. Diabetes and high/low blood pressure are the prominent ones. Hence, the need to monitor blood pressure and check the blood for sugar levels has become mandatory.

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          Socialize

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            You may not be good at it, but it shouldn’t stop you from socializing. You might as well find a chap, equally bad at it. You may have a long run with him/her.

            Initiate conversations, smile, talk to strangers, go out with a good company, be accommodating and date. These are few of many things that are to be done to socialize. This will increase the overall self-esteem and self-confidence which will be clearly reflected in your routines.

            Follow your passion

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              Your passion might not be the bread-winning job. That’s the case with most of us. There’s always a solution.

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              Make some time for the activities that you enjoy doing. It will tremendously increase your energy levels. Don’t underestimate the upsides of following this exercise.

              Plan your day out

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                Waking up like a zombie every morning could be annoying. End it. Give yourself 10 minutes at the start of every morning. Plan your day out in that time.

                Likewise, have a goal for the day. You may not achieve it every day, but you will have a purpose. These are the few elements that make up an effective day. Round them up and plan for a better tomorrow. I wish you Good Luck!!

                Featured photo credit: Infobrandz via Infobrandz.com

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                Published on November 8, 2019

                What to Eat After a Workout (Revealed by Professional Trainer)

                What to Eat After a Workout (Revealed by Professional Trainer)

                With a workout plan in place, it’s important to stay consistent while slowly progressing each week. You don’t want your training to get stagnant because, over time, as your body will become used to doing the same thing. Workouts need to be intense and focused in order to drive your results.

                But the workout is just part of the equation. What you do after your workout is what will really help you to gain strength, build muscle, lose fat, and enhance your fitness. This is where rest, recovery, and most importantly, nutrition, are critical to achieving your goals.

                This article will look at what to eat after a workout but, before we look into that, let’s understand what actually happens inside your body when you workout.

                Why It Matters What You Eat After a Workout

                You may think that training in the gym is where you build strength and muscle, but that’s not the case. The gym and the workout are what sets the stage in order for you to improve your body. When you workout, you’re putting the body through a form of stress. Your body adapts to this stress in various ways; it gets bigger, stronger, fitter, and leaner.

                When you strength train, you are breaking down your muscle tissue on a microscopic level. The act of resistance training creates small tears in the muscle tissue. When these tears are repaired, they get a little bit bigger than they were before. This is the act of muscle gain happening on a micro level.

                However, you don’t just break down the muscle tissue and expect it to repair back bigger than before. It requires proper nutrition, hydration, and recovery. This is why it’s important to focus on what to eat after a workout.

                The same thing goes for enhancing your fitness and cardiovascular function. Engaging your muscles, and cardiovascular system allows them to push through plateaus and improve your fitness levels. This will also require proper nutrition to do so. The most important thing to remember from all of this is what you do at the end of one workout helps prepare you for the next one.

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                What to Eat After a Workout to Gain Muscle

                Protein is going to be one of the obvious choices here but it is only part of the equation. Protein does a lot of things in the body such as:

                • Building enzymes and hormones
                • Immune system function
                • Keeping hair and nails strong
                • The building block for skin, bones, ligament, and cartilage
                • Balancing fluids
                • Maintaining proper pH
                • Transporting and storing nutrients

                And in our interests in regards to fitness, it helps to build and repair muscle. Those microscopic tears in the muscle tissue require protein in order to build back larger and stronger than before.[1] When you are finished working out, your muscles are like a sponge and are wanting to absorb protein to replenish and repair.

                So after a workout, you want to make sure you get a serving of protein within 30 to 60 minutes. There’s varying information about how long you can wait and still get the benefits of protein, but why wait when you’re trying to structure your workouts and meals? It’s true you don’t need protein the second you’ve finished your last rep, but you want to consume some relatively soon after training.

                Since your muscles are a sponge, it makes sense to get some easily digestible nutrition in after a workout. This allows your body to make use of it quicker and not have to spend a long time digesting, absorbing, and transporting those nutrients. Protein shakes can be very helpful in this situation, but they’re not absolutely necessary. Think of protein shakes as convenience and time-saver for those situations when getting adequate protein intake may be more difficult.

                The Best Protein Sources and How Much You Need

                Some good post-workout protein sources include:[2]

                • Eggs
                • Tuna
                • Salmon
                • Grilled chicken
                • Oatmeal and whey or plant-based protein
                • Cottage cheese

                As far as how much you need to consume, the recommended amounts involve consuming 0.14 to 0.23 grams of protein per pound of bodyweight in that first meal 30 to 60 minutes after a workout.[3] If you weigh 150 pounds, your post-workout protein requirement would be 21 to 35 grams of protein.

                This will help decrease muscle protein breakdown and increase muscle protein synthesis. Muscle protein synthesis is basically just a way to say growth, but it’s where the hard work from the gym is created.

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                How Many Carbs Do You Need?

                Whereas protein is important for muscle recovery, carbohydrates help to refuel your body and muscles. When you work out, you use the glucose that is stored in the muscle and liver as glycogen. Intense workouts deplete these glycogen stores and your post-workout nutrition helps to restore them.

                The type of activity you do will determine how much glycogen is required. High endurance activities like swimming, running, and cycling will require more than resistance training (though resistance training still will use it). After intense workouts that have more of a cardiovascular emphasis, you will want to consume 0.5 to 0.7 grams of carbs per pound of body weight. For the 150 pound person, this ends up being 75 to 105 grams of carbs.

                A good combination is consuming carbs and protein together after a workout as the combination of the two can lead to more insulin secretion. This insulin secretion allows for more protein and glycogen to be uptaken by the muscles and this results in better repair and replenishment.

                Your best carb choices after a workout will be the ones that are absorbed a bit faster and are easily digestible. Look for things like:

                • Oatmeal
                • Rice cakes
                • White rice
                • Chocolate milk
                • Regular and sweet potatoes
                • Fruit
                • Quinoa

                What Not to Eat After a Workout

                Since you have depleted your body from exercise, you want to restore as many nutrients as possible. Not only will this help nourish the body but, it’s clearly needed for improvements to fitness and physique. Consuming nutritionally devoid foods will not help to accomplish this.

                Manufactured, processed, and junk foods are the ones that are devoid of nutrients. They are full of artificial ingredients, additives, and chemicals and will not help to replenish the body. They are also full of calories that are more likely to end up stored as body fat. They will also not fill you up because your body will still be requiring the nutrients that it deserves.

                You will continue to be hungry for those nutrients your body craves and it will result in overeating. This is the opposite effect you want to have, especially after exercising in the hopes of getting fitter, leaner, and stronger.

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                What to Drink After a Workout

                Water is always going to be your best bet before, during, and after working out. Sports drinks are often consumed, but if the workout hasn’t been that intense, you are probably taking in more calories than needed – and often more than you burned.

                Sports drinks can have a place, especially if it’s intensely vigorous exercise outside in the heat. This type of training can cause your body to lose a lot of water along with electrolytes through sweat. A sports drink is the easiest way to replenish all of this in those conditions.

                However, water will still be a sufficient choice. Water does a lot of things besides keeping you hydrated, such as:

                • Regulating body temperature
                • Transport of nutrients
                • Circulation
                • Digestion and absorption
                • Cognitive functions

                Water also helps with performance and recovery. If you are playing a competitive sport, and allow yourself to become dehydrated, this can affect your decision making and thought process. This is when you start to make plays and decisions you normally wouldn’t. This is why you want to make sure to drink through your exercise consuming 7 to 10 ounces every 10 to 20 minutes.

                After your workout, you want to consume at least 8 ounces of water. When drinking water in relation to exercise, you don’t want to chug it but sip it.

                Drinking water too fast can lead to cramping. You want to think of it the same way you would water a plant. When you water a plant you sprinkle on the water. If you dump it all on it just floods and pools and this is a similar impact that happens in your body.

                Another tip is to drink water that is room temperature, so it’s not a shock to the body – like ice water is – when consumed.

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                How Long Should I Wait to Eat After a Workout to Lose Weight?

                Even if weight loss is your goal, you still need to replenish your body with carbs and protein. These are both important in the healing and recovery process, and will also prepare your body for its next workout. However, you may be able to wait a bit longer to consume them.

                If you’ve been doing any form of cardio, fasted cardio, or high-intensity interval training, your body gets to a state where it’s still able to burn calories and body fat after the workout is done. The act of burning fat is called lipolysis and you want to ride this wave after your workout.[4] If you eat immediately following training, you can interrupt this process. But you also do n’t want to wait too long as your body still requires nutrition.

                Waiting the same amount of time –30 to 60 minutes after a workout to eat – will allow your body to get the most fat-burning benefits from the workout. It’s also important not to go more than 2 hours after a workout without eating as you’ll start to undo the progress you made from the workout.

                Final Thoughts

                Exercise and nutrition need to go hand-in-hand if you’re looking for results. Whether it’s muscle gain, fat loss, improved fitness, or all of these things, it’s vitally important to pay attention to what you eat after a workout.

                A priority needs to be made on protein and carbohydrates and the timing of these things will help determine your success. Avoiding the things that will set you back in your progress is also critical. Consistency and discipline with training and nutrition will be the magical combination to get the most out of your workouts.

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                Featured photo credit: Ryan Pouncy via unsplash.com

                Reference

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