Everyone knows that exercise is good for you, the benefits extend from head to toe. But doing the same kind of exercise day in and day out can take a toll on your exercise enthusiasm.
With summer here and holidays just around the corner, itâs a good time to try out a different kind of workout â one that includes views, friends and family. Yes, weâre talking about hiking in the great outdoors.
Continue reading “Hiking with Dr Mol”
While thereâs no magic way (unfortunately) to instant muscle-tone and improved fitness, there are loads of fun ways to help you reach your health goals. Between these 6 dance work-outs, thereâs certainly something to suit your tastes.
Continue reading “Dance your way to fab abs”
Many women are concerned about putting on too much weight during pregnancy, or not being able to stick to their regular exercise programme. While you certainly canât continue with impact sports such as kick-boxing, there are still plenty of exercises you can do that will help you stay healthy and help prevent you from putting on more weight than necessary.
Continue reading “What exercises are safe for mommyâs-to-be?”
Exercising can become tiresome, especially if youâre pregnant, but itâs important that you continue to exercise throughout your pregnancy, as it has numerous health benefits for both you and your baby.
Continue reading “Exercising during pregnancy may improve your babyâs brain”
Generally, each of us has a particular body shape: âpearâ, âappleâ or âhour glassâ, which means we have individual problem areas that need targeting. We take a look at each of these body types and focus on the correct nutrition and exercise needed to help you make the most of the body you were born with.
Some people are naturally more active than others â you know – the âfitness fanaticsâ, âgym bunniesâ and âoutdoor typesâ. Also, they frustratingly appear to possess that mystical thing called a âfast metabolismâ.
And then you get the rest of the world – those who arenât very active because they donât like exercise, or they just canât seem to find the time to establish an exercise routine. Does this sound like you? Fear not â there are a lot of people in the same boat. If youâre ready to take action, one of the best things you can do is to get up and get moving today! You donât even need to join a gym. In fact, all you need is a decent pair of running shoes, comfortable clothing and a bit of dedication to take you from couch potato to jogging 5km a day.
If you work out regularly and are following (or trying to follow) a strict diet, youâll know which foods you should be eating before working out, and these will probably include: low fat, low fibre and moderate carbohydrate foods. You know, the right balance to help energise your workout and enable you to push that extra mile.
But what about foods you should avoid before training? Reaching for the wrong snack pre-workout could leave you running for the toilet, or reaching for a pack of antacids â both of which are more than likely going to cut your workout short. Hereâs what you should be avoiding:
Any heavy carbohydrates (pasta and potatoes especially,) rich, creamy, spicy or fried food. This generally means last nightâs leftovers or that quick pit-stop you tend to make at your favourite takeaway en route to the gym.
Who would have thought?! It sounds like the perfect, light pre-gym meal. Except itâs not. Lettuce, raw broccoli, cabbage and other high-fibre veggies are common sources of gas, bloating and discomfort. So, rather save the salad for your post-workout lunch or dinner.
Soft drinks, beer, and even sparkling water cause some bloating and gas for most people â so stick to plain water and avoid any potential embarrassment while youâre lifting weights or doing squats. If youâre looking for a quick energy boost pre-workout, have a black coffee. Itâs better for you than any fizzy drink, plus itâs less likely to wreak havoc on your stomach.
Ultimately you need to listen to what your bodyâs telling you, and while some people will be more tolerant of certain foods pre-workout, others will have a bad reaction. In general though, the food types weâve mentioned here are best avoided in the hours leading up to a moderate or heavy workout.
Youâve been exercising regularly and eating all the right things at the right time, but youâre still not losing weight. Sure, your pants are a little looser around the bum and thighs, but the scaleâs still saying that you weigh the same. So whatâs stopping you from reaching your weight goal? Here are 3 of the most common reasons why youâre struggling to lose those extra kilos.
The basic principle behind weight loss is to burn more calories than you eat. So, eat a bit less, and exercise a bit more. It should be simple, right? Except, all too often after weâve had a good workout, we feel we can get away with over-eating or drinking â because âweâve earned it.â The problem: what normally happens is that you just end up eating back all the additional calories youâve burned off at the gym. We also tend to overestimate how many calories we burn off versus how many weâre eating. You might burn of 500 calories in an intense gym workout, but then choose a creamy pasta dish at dinner, so you land up eating double the amount of calories youâve burned off.
Regular exercise certainly helps you lose weight, as it helps create a calorie deficit whereby you burn off more calories than you consume. But exercise alone is not enough to help you reach your goal weight and shape. You also need to drop your calorie intake and take on a healthy diet thatâs high in protein, fresh fruit and vegetables and fibre. Cut out any âbadâ health habits such as smoking and drinking. The truth is, a healthy diet AND regular exercise are what it takes to help you reach your goal. Sadly, no amount of exercise can make up for an unhealthy diet.
Healthy eating, exercising regularly, and avoiding âcheat foodsâ is great. But, if you only stick to it for a week or two, then fall off the wagon for a few days before kick-starting your healthy living programme again â you arenât going to lose those extra kilos. Consistency is key when it comes to losing weight, and keeping it off. Aim for a realistic personal weight loss programme – one that you know you can stick to until you reach (and are able to maintain) your ideal weight.
Like with any major life change, start small and stay steady. Do one change at a time – like increasing exercise or dropping sugar – and let it become a habit, before tackling the next goal. You can really do this!
Joanne Hart for HelloDoctor.com
