When you first start an exercise program the results are great and you really feel involved in the program. You look forward to your morning workout or getting to the fitness center during lunch. Unfortunately, like everything in life, all good things come to an end and in terms of your exercise program, getting bored and tired of it means falling prey to the law of diminishing returns. In other words, all your hard work that once produced wonderful results, no longer meets your needs and goals. This is a natural progression in all exercise programs.
The secret to breaking through a plateau is to change how you perform your workout. Every exercise program consists of a number of variables including how much weight you lift, how many repetitions and sets you perform, the rest interval between sets and the type of exercises that make up your program. Altering all or any one or two of the variables will provide variety and stimulate your body to once again adapt. So, if you are trying to break through a plateau, start today by changing the exercises in your workout or by decreasing the repetitions and slightly increasing the weight you use for different exercises. Change is good. Try it on your exercise routine.
The Best Time of Day to Exercise
Some people argue that the best time to exercise is first thing in the morning because it boosts your metabolism for the rest of the day. While the research in this area is scarce, boosting your metabolism during the day is not enough of a reason to exercise first thing in the morning. Frankly, your metabolism is elevated anytime you exercise, especially when performing a resistance training routine or a fast-paced circuit training workout. The more important reason to exercise first thing in the morning is because it kick-starts your day, sets a positive mood for the rest of the day and prevents you from missing your exercise session when something unplanned “comes up.” If you ar
The Best Time of Day to Exercise
Some people argue that the best time to exercise is first thing in the morning because it boosts your metabolism for the rest of the day. While the research in this area is scarce, boosting your metabolism during the day is not enough of a reason to exercise first thing in the morning. Frankly, your metabolism is elevated anytime you exercise, especially when performing a resistance training routine or a fast-paced circuit training workout. The more important reason to exercise first thing in the morning is because it kick-starts your day, sets a positive mood for the rest of the day and prevents you from missing your exercise session when something unplanned “comes up.” If you ar
e a morning person, then exercise in the morning. If you like to plan a lunchtime run or quick resistance training session, that is fine too. You may be the type of person who likes to get home from work, kick off the shoes and quickly start your routine before the kids get home or before you start your chores. Whatever the case, exercise at a time that works best for you and the results will follow: increased metabolism and better physical and mental health. The time you may want to avoid exercising is an hour or two before retiring to bed.
Eating Before Exercising
What you eat before you exercise really depends on when you exercise. If you are a person who exercises in the morning 10 to 15 minutes after rising, chances are you don’t really feel like eating anything until you finish your workout. If your workout lasts less than 30 to 40 minutes, simply drinking a few glasses of water is fine. If your workout lasts longer than 40 minutes, have some juice, a few pieces of fruit or bring some juice with you to drink during your workout just in case you start to feel hungry or tired. If you exercise later in the morning or day, try to eat a combination of low-glycemic carbohydrates such as brown rice, whole-grain bread, some protein or vegetables. If you are hungry an hour before your workout, have a small smoothie with water, frozen fruit and some protein powder or some yogurt, fruit and nuts. You have to eat not only to nourish your body, but also to give you the energy you need to complete your routine and to help you recover from your workouts. Immediately after your workout, your body is starving for nourishment, so this is a good time to have a smoothie, some fresh fruit with yogurt, or any light combination of protein and carbohydrates to kick-start the healing process and adaptation of muscle growth. Exercise with an objective and eat with a purpose.
Eating Before Exercising
What you eat before you exercise really depends on when you exercise. If you are a person who exercises in the morning 10 to 15 minutes after rising, chances are you don’t really feel like eating anything until you finish your workout. If your workout lasts less than 30 to 40 minutes, simply drinking a few glasses of water is fine. If your workout lasts longer than 40 minutes, have some juice, a few pieces of fruit or bring some juice with you to drink during your workout just in case you start to feel hungry or tired. If you exercise later in the morning or day, try to eat a combination of low-glycemic carbohydrates such as brown rice, whole-grain bread, some protein or vegetables. If you are hungry an hour before your workout, have a small smoothie with water, frozen fruit and some protein powder or some yogurt, fruit and nuts. You have to eat not only to nourish your body, but also to give you the energy you need to complete your routine and to help you recover from your workouts. Immediately after your workout, your body is starving for nourishment, so this is a good time to have a smoothie, some fresh fruit with yogurt, or any light combination of protein and carbohydrates to kick-start the healing process and adaptation of muscle growth. Exercise with an objective and eat with a purpose.
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