What to Eat Before a Workout - Part 2

Carefully assess protein bars
When squeezing a workout into a busy schedule, you may like the convenience of protein or "sports" bars. Make sure you choose carefully; according to Kroll, most bars are "glorified candy bars, often providing even more calories." To find the better ones, Bell-Wilson suggests choosing a bar that has about 200 calories, up to 5 grams of protein and 25 grams of carbohydrates. "If you find a bar that you really like, but it's high in calories, just eat half of it," says Bell-Wilson. "Save the other half for after your workout."

Don't eat more than you burn
You just finish a heart-pumping, hour-long workout. You take a quick shower and then pass the gym's café on the way out. Watch out for those healthy-looking snacks. One smoothie or even a sports drink can replace all the calories you just burned, and then some. "It's important to realize that just because you worked out doesn't give you free rein in the kitchen," says Bell-Wilson. "The reward is that you went and you did it." If you exercise for an hour or less, your best bet is to grab a bottle of water and eat at your next scheduled meal. "If it lasts longer, plan to have a snack in your locker or on your way home," says Bell-Wilson.

5 pre-workout snack ideas

1. Half a chicken, turkey or lean roast beef sandwich on whole-wheat bread
2. Low-fat yogurt with a sliced banana
3. Low-fat string cheese and 6 whole-grain crackers
4. Hard-boiled eggs, yolks removed and replaced with hummus
5. Skim milk blended with frozen fruit to make a smoothie

5 post-workout replenishing meal ideas

1. One or two poached eggs on whole-wheat toast
2. Bean burrito: a whole-wheat tortilla filled with black beans, salsa and reduced-fat cheese
3. Stir-fried chicken and vegetables (try pepper, zucchini and carrot) over brown rice
4. Whole-wheat pasta tossed with chicken, broccoli and eggplant
5. Whole-grain cereal or oatmeal, with milk and fruit (such as a sliced banana)


Source : Weight Watchers



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What to Eat Before a Workout - Part 1

What to Eat Before a Workout


Just as you'd fill up your car's gas tank before a road trip, it's vitally important to make sure your body has the right fuel to sustain you during a workout.

Proper nutrition, both before and after, will also "speed up recovery, protect you from fatigue and get you ready for the next workout," says Jenna A. Bell-Wilson, PhD, RD, LD, a board-certified specialist in sports dietetics.

So, what should you eat before going for a bike ride or heading to the gym? Use these guidelines and snack ideas to keep your engine running optimally.

Balance carbs with protein
"A relatively high-carbohydrate, moderate protein, low-fat meal is best to consume before exercise," says Suzette Kroll, a registered dietitian and senior staff member of the Canyon Ranch Spa in Tucson, AZ. People often underestimate the importance of the carb part of the equation when fueling up for exercise, especially strength training, says Bell-Wilson. "They assume it's all about protein. Protein is important for muscle building and repair, but in order to lift those weights you need carbohydrates for energy," she says. Choose carbs that are easily digestible and avoid high-fat foods — or large quantities of any food — just before working out because they don't digest well during exercise.

Time it right
"Whether you're strength training or going on a run, you want to make sure you have something within four hours before the workout and then a smaller snack in the hour before," says Bell-Wilson. If you know your workout is only going to last 45 minutes, keep the snack small, she says. "If it's going to last 2 hours, then you're going to want to beef up that pre-exercise meal."

To Be Continued....

How to Join the Right Gym - Part 3

Busy-ness quotient

Check out a club during the times you plan to attend. If you're a potential "rush hour" member, pay a visit between 4 and 8 p.m. Are all the machines occupied, with a waiting list to boot? If you're interested in classes, see if they're packed to the hilt. Do they require advance signup? If so, can you deal with that?

Cost

Sticker prices can range anywhere from $10 a month for a recreation center to $150 a month or more for a posh, upper-crust club. Get what you pay for: Make the club justify its price tag. Does the club satisfy your needs? Does it offer amenities like child care, lockers, showers and towel service? Also, watch out for extraneous "initiation" or "activation" fees, some of which can be negotiated up or down depending on how long you commit to the club.

Contracts 

As with used-car and cellular-phone contracts, read the fine print! Many clubs will promise you a lower rate if you lock into a contract, but this also limits your flexibility in switching gyms if the need arises. You may want to pay a bit more for a no-strings-attached, one-month membership; if you like it, then commit to a contract. Find out if there's a cancellation fee if you need to break the contract. But make sure you're crystal clear on the terms of the membership and contract before you commit.

Try before you buy

According to exercise physiologist Joe Cannon, MS, CSCS, "Never plunk down your hard earned money on a health club before you've had a chance to kick the tires. While your initial tour of the facility may seem impressive, you will not know the real feel of the club until you've had a chance to use it for yourself." Ask for trial workout passes. Work out at the times you plan to regularly attend so that you can feel out the atmosphere. Talk to current members. Ask them about their experiences with the staff and other members.

Out of town

Some clubs will freeze your membership if you have to leave town for an extended period. Some large chains will not do so because they assume you can just go to any of their branches around the country. Maximize the bang for your buck and ask about a club's policy up front.

Concluded

How to Join the Right Gym - Part 2

Go to several clubs. Take your time. Ask questions. Get recommendations from friends. But don't make a decision until you've looked at all of your options.

Atmosphere

Although you don't need to become best buddies with your fellow exercisers, it's important that you feel at ease with the gym environment and its clientele. Perhaps loud techno music and hordes of bespandexed aerobics bunnies aren't your cup of tea. Find a club that matches your personality and comfort level. Feeling like the odd one out every time you hit the gym won't help you get there on a tough day.

Fitness equipment

Many gyms offer all kinds of state-of-the-art equipment to woo you through the door. Great machines can certainly help you achieve your fitness goals, but try to look past all the flash and sparkle. At the end of the day, even simple equipment such as a barbell and bench can offer fitness and health benefits if properly used.

Trainers

If you decide to hire a trainer, look for these things: a bachelor's degree in exercise science or a related health-science discipline, experience, and, minimally, a certification from an internationally recognized organization like the American College of Sports Medicine, National Strength and Conditioning Association, or the American Council on Exercise.

Cleanliness

No, sweaty machines are not a given. And even if it doesn't gross you out, bear in mind that filthy equipment can carry contagious skin fungi. Ask about the club's cleaning regimen, and always remember to protect yourself by wearing a shirt and carrying a towel.

To Be Continued....

How to Join the Right Gym - Part 1

How to Join the Right Gym 

Selecting a gym can be time-consuming at best, and downright annoying at worst. We've got some tips that can help you find a good match.

You're ready to boost your exercise regime by getting a gym membership, but how do you find a club that's right for you? Before you ever set foot on a treadmill, you may have to navigate a sea of aggressive salespeople and a ridiculously complex fee structure. 

But the benefits of gym membership are worth it, if you've chosen well. Arm yourself with these tips before you sign on the dotted line. 

Gym philosophy

Look for a club with a genuine interest in helping you achieve your health and fitness goals over the long term. Beware of the money mill, grind 'em in, grind 'em out facilities that lose interest in you the minute you've signed up and paid for a year.

Trust your instincts : If it seems like the salesperson is only interested in getting your signature on a contract, then you may want to look elsewhere.

To Be Continued......