Making the resolution to get fit is one thing, but sticking to it is something else entirely. Staying on the fitness wagon can be tricky, especially if you are new to exercising and don’t as yet have disciplined, healthy habits to see you through.
You may not realise this, but your body is a machine which constantly reinvents itself. Throughout the day, your body breaks down its own tissue and replaces it with new tissue created from the foods we eat and the recycled material foraged from other tissues.
Every person’s body does this, but the process takes place much faster in the bodies of people who work out. As such, if you’re looking to bulk up, nutrition has to become an essential part of your routine.
How Much You Should Eat
A recent study found that muscle mass increased 0.2% per day during the first 20 days of a strength-training program, besides the high rate of muscle-protein breakdown already occurring. This easily explains why someone who’s just starting out on muscle building requires more protein that someone already deep into a strength training regime.
As such, a good amount to aim for when starting out is 0.73 grams of protein per 450g of body weight per day.
How Often You Should Eat
The process by which the body takes protein from food and turns it into muscle tissue is known as protein synthesis. As nutritional advisor Mike Roussell, Ph.D. explains it, protein synthesis is like a light switch – it’s either on or off.
By ingesting 20-25 grams of high-quality protein, the process of protein synthetisation is turned on. It has been proven that those who eat at least 20 grams of protein 6 times a day – best ingested while playing pokies online – will lose body fat and increase lean mass, but if 6 meals seems excessive try 3 protein-rich meals per day instead.
Pre- and Post-Workout Foods
A recent study found that those who took protein supplements gained almost a full kilogram of muscle over 12 weeks compared to those who did not.
With this in mind, studies have also shown that your muscles are most receptive to protein every 4-6 hours and you should ideally eat a protein-rich meal 2-3 hours before training and another within 1-2 hours of finishing your workout.
The Best Sources of Protein
Your body needs amino acids in order to build muscle as they are the building blocks of protein and certain foods contain different combinations of amino acids. Of all the amino acids, leucine is by far the most important when it comes to building muscle and it takes approximately 2-3 grams of leucine to get the maximum effect from a meal.
The good news is that any average-sized portion of protein contains at least 2 grams of leucine.
Carbohydrates and Fat
Most us who work desk jobs don’t need to ingest pre-workout carbohydrates as you have plenty in reserve and your regularly scheduled meals should be enough energy for a solid workout.
However, there is evidence that combining protein with carbs in a post-workout meal will result in higher protein synthesis and you should ingest a good amount of healthy fats in the form of olive oil and nuts.
Juicing is the food trend that simply doesn’t go away. It started as a fad, but it has now stood the test of time, much like the online pokies NZ has to offer!
The problem is, juicing isn’t always good for you, nor is it necessarily the healthier option. Lets take a look at the facts about blitzing fruit and veggies!
Does Juice Deserve the Health Halo?
When you juice fruit or veggies you’ll still end up with vitamins and minerals you’ll find in fresh produce, but you’ll be missing one of the major components. Dietary fibre.
These are the bits of plant that you cannot digest, but that doesn’t mean they don’t benefit you – fibre moves through your gastrointestinal tract and regulates digestion, and it keeps you fuller for longer, thus keeping those feelings of hunger at bay.
When you juice, this dietary fibre is left behind in the pulp, as you only get the liquid. This means that your juice technically won’t leave you feeling full. And if it does, the effect is short term, rather than long.
The Sugar Factor
Now you know you’ve lost the dietary fibre benefit of the fruit and veggies when you’ve juiced them, lets take a look at what you do get. And that’s sugar. A whole lot of sugar! When you juice you are only left with the liquid and not with the dietary fibre or any of the pulp, and the juice from fruit specially is very high in sugar.
Although some may argue that this is natural sugar you’re body doesn’t really differentiate between that from an apple and that from sweets or chocolate. This means that while you may think you are drinking a very healthy drink, you are technically chugging down the equivalent of a can of Coke.
As juicing seems to be the healthier option you may end up ingesting far more sugar than you ever intended to, so in order to combat this, the best option is to go for green veggie juices only. These have the least amount of sugar and are the healthiest option by far.
Juice Cleanses Won’t Lead to Weight Loss
Well, they might initially, but it not a sustainable loss and the results will simply be short term rather than long. Juice cleanses have become very popular, but many dieticians and nutritionists argue that they actually have a negative effect, rather than a positive one.
Ironically enough it is the fibre; the very thing you extract from the fruit or veggies when juicing; that can help lead to long term weight loss, and as you are eradicating this, it’s easy to see why a cleanse may be a quick drop a few kilos fix, but not one that’s sustainable.
The Bottom Line
Juicing may not be as good for you as you thought, but if you enjoy a juice or two as part of a controlled and balanced diet there is absolutely nothing wrong with it. Just remember to add in other fibre rich foods to compensate for what you strip out.
It’s universally acknowledged that technology has played a huge part in making us lazier. It is however also becoming increasingly obvious that the same tech that has played a role in allowing for us to enjoy increasingly sedentary lifestyles is now working towards getting us more active.
There is now a huge range of what can only be termed as get-off-your-butt gadgets and wearable tech that syncs with your smartphone or allows you to link to the internet and assess and monitor your results is becoming a huge hit for those who need that little extra incentive to get off the couch.
It’s estimated that by 2018 sales of wearable tech that are related to fitness will have reached a whopping $30 billion and that a new generation of fit tech fans will have been established.
State-of-the-Art Activity Trackers
A host of next gen pedometers such as Jawbone, Nike FuelBand and Fitbit all track activity and encourage the wearer to increase their activity levels and spend more time moving. Some of these pedometers even remind you when you’ve been sitting down for what it views as too long, and others will prompt you to take extra steps or work out longer in an effort to beat your personal best.
These devices feature motion senses that feed information back to your mobile via Bluetooth and in addition to counting the steps you take can also count calories burned, your heart rate and the amount of sleep you’ve had and usually syn with an app. Most technology these days work with apps and you’ll find everything from diaries, reminders, to betting apps and and even ones that remind you to drink water, available on iOS and Android.
Technology has come along in leaps and bounds in recent years and wearable fitness gadgets seem to play on people’s competitive spirit or innate need to beat their best. You’ll want to add value to your exercise regime and a pedometer or activity tracker allows you do just this.
Casino bonuses boost your bankroll and give you a better chance of winning big and a pedometer spurs on your competitive nature and encourages you to strive for improved results and to meet fitness goals.
Beat your PB
In addition to wearable tech serving as your own personal trainer there’s also what’s been dubbed as the “social sweatwork”. This term refers to the sites and apps that share your data with others and display your results for all to see.
With the results of your run or workout being posted on social network sites such as Facebook there’s even more incentive to push yourself and this form of sweatworking seems to elicit positive responses as it connects like-minded people who all have similar goals in mind.
Wearable tech has also been designed to be aesthetically pleasing and many of the devices are so attractive that the wearer keeps them on even when not monitoring their stats. Many wearable tech items that relate to fitness have become status symbols and created a subculture that’s focused on getting fit and staying healthy.
Technology has also improved the way many people eat and can be used to form healthy habits as dietary needs can be tracked and suggested foods recommended. By being able to track what you eat you can make use of tech to keep you healthy as well as encourage you to stay active and get some exercise.
Yoga has become increasingly popular in recent years with studios all over the world popping up and tutorials and instructional all readily available online. An excellent form of exercise, yoga stretches both the body and the mind and many people find it incredibly relaxing too.
Making the most out the time you spend practicing yoga is essential and it’s certainly one of those forms of exercise that sees you get out what you put in.
For beginners yoga may seem a little daunting but over time you’ll find out what works for you and what styles suit you best. These tips are intended for beginners and will help get you started and on the right track.
Decide where to practice
When it comes to deciding where to practice you’ll need to consider where you feel most comfortable and whether it’s your lounge, in a gym or private studio anywhere you can relax and follow instruction is suitable.
There are a variety of different forms of yoga too, so you’ll need to know a bit about what each style entails and how vigorous it is before you select your ideal exercise location. If you opt for yoga classes that are held at a gym or studio you will need to attend the classes geared towards beginners or opt for an all levels session where newcomers are catered for.
Get the right equipment
Yoga isn’t an exercise form that you’ll need to spend vast amount of money on but one item that’s essential, whether at home or in a studio is a good mat. It is suggested that before you splash out on a decent mat you try a few classes and make sure yoga is for you, just as you’d take advantage of horse racing tips NZ before playing for real money at a casino.
A good quality mat that sticks to the floor, doesn’t slide and offers adequate protection is essential and you could even choose one that has lines on it that help keep you aligned throughout your practice.
Understand the basic names
You don’t need to become fluent in the different yoga poses overnight but gleaning a basic understanding of what the most common ones mean and what they entail is advisable.
Similarly its essential that you have an idea as to what the different styles of yoga are and that you don’t end up in a bikram class when you hate heat or a Vinyasa class when you were looking for something slow and meditative.
Yoga is not a competition
If you are looking for a form of exercise that’s competitive, yoga is not the right choice for you. Yoga is a solitary exercise that’s very introspective and can run at your own pace and there is no element of competing with other participants in the class.
Your practice can be tailored to your strengths and it’s up to every individual to push themselves in a way they prefer. Leaving your competitive spirit at the door is suggested and staying calm and focused is all part of the challenge.
Yoga is a very mental form of exercise as well as being incredibly physical and it’s also an endless process of learning and trial and error. Perseverance is essential and you’ll find that your body works differently every day.
If you embrace this your practice will run smoothly and you’ll benefit from every yoga session you partake in.
The world of today is a fast-moving place, and we all need to keep up to make the most of it. If you are lucky enough to own an Android device, you’re in a great position to do this. The superb processing power, graphics and touchscreen sensitivity of these machines make them a pleasure to use, and means that they can stand up to software upgrades as they roll out. Your Android device is the perfect tool to help you manage your life.
One of the tricks to enjoying everything that modern Australian society has to offer, and delivering everything you need to in every area, is to manage your time well and make every second count. If you’re able to do whatever you need to at any time, you are empowered to fit in everything that you need to.
For example, twenty-four hour gyms and grocery stores allow you to work out or shop when you can. You should also look out for other services in your area, such as dog-walkers, to simplify your life and buy you more time. These are easy to search for on your Android device.
You can also use your machine to connect to other people who share your interests, through websites and chatrooms. Join communities who are interested in working out and keeping fit, and others who focus on anything that takes your fancy.
Whether you are interested in ancient pottery or current events, you’ll find many like-minded friends online. Social media sites and email let you keep up with the ones you have, and mean you can stay in touch with your work colleagues at all times. You can do all of this in your own time, so you can do the things you have to do according to a schedule and still manage to do everything else.
Android applications are also great time-savers and resources. You’ll find cleverly designed day planners, budgeting tools and more to help you organise your life. There are many fantastic applications to help you track your workouts and reach your fitness goals, including those that monitor your running time or that demonstrate new exercise techniques for you.
Keep your exercise regime interesting by mixing up the types of exercise you do and introducing new moves regularly.
There are also many applications that are designed to entertain you whenever you feel like grabbing a bit of leisure time. For example, the Android casino or soccer betting Australia options that are available to Australians are truly superb. You can enjoy all your favourite games, so well-optimised that they will completely immerse you, with bonuses and rewards to rival any land-based establishment.
Spend some enjoyable time investigating all your options; via their websites; you’ll soon find the ones you most enjoy playing in and can then download those applications.
Android mobility means you can achieve everything on the go as you move through your busy daily life. Whether replying to an urgent email as you fetch the kids from school, checking the ingredients for a recipe while you are in the grocery store, or enjoying a little gambling as a post-workout treat, these devices really do allow you to have it all.
With them you’re in charge of your time and your life, and can really make the most of them.
We are exposed to so many more ideas and opportunities today than at any other time in history, and our lives are so much better for it. Technological developments improve every aspect of our lives and new breakthroughs are being made all the time.
One of the areas that this is most clearly seen is in the health and fitness industry. Scientists and other professionals are learning more about the way our bodies work, and how to keep them in shape, every day and we get to benefit from all that knowledge.
Ground-breaking new diets and exercises are often rolled out, and the wisdom of old regimes is honoured as well. Whether you prefer to use ancient yoga poses or the latest gym equipment to achieve your fitness goals, you can.
Staying in touch with all of the ways to exercise, eat right and look after your body is important – we should all take advantage of the latest research to improve our lives. One of the best ways to do this is online. There are many websites dedicated to fitness and exercise, offering great insights and tips. Spend some time investigating these and finding the ones you most prefer, and then check them regularly.
You can also connect with like-minded individuals from all over the world, with interactive chatrooms. Besides all this, you can research local facilities online too, to find the exercise classes or clubs that suit you best in your area.
If you’re like most dynamic Australians today, you have to balance a busy work life and personal life with the demands of keeping fit and looking after yourself. You can’t afford to let these things fall by the wayside, because being in tip-top condition boosts your confidence and overall wellbeing and allows you to perform better in all other parts of your life.
The key is to use everything available to you intelligently, and in the way that suits you best. Visit twenty-four hour grocery stores, or order everything online – wither option allows you to manage your own time, so it just depends what you prefer.
Use shared online calendars to keep work colleagues up-to-date on all projects, and use intelligent day-planners to make sure you don’t miss anything. There are many tools to help you stay organised, and you will soon knowFexercise which ones you prefer.
Being able to stay in touch with work colleagues, pay bills and conduct other business online is very convenient and really helps you to streamline and manage your life, but it isn’t all work and no play. There are many online adventure games that will involve and entertain you from the comfort of your own couch, and Australian gamblers are lucky enough to have several superb mobile casinos available to them.
These casinos give you the opportunity to enjoy all your favourite games on the go, and immerse you in another world. In fact, it’s one of the best ways to relax after tackling a rough work project or grueling workout. The lavish rewards and bonuses will round off your productive day perfectly and the pokies and other exciting options like getting the best NBA bets are exceptional.
Today’s technology and general progress means we can work harder and smarter, and the same can be said for how we work out and how we play. Using cutting edge to your advantage is a great way to streamline your life and ensure that you get the most out of every minute.
We are all aware of the relaxation, health and strength benefits we get from practicing yoga, and those alone are enough to continue with our sun salutations.
But did you know that major athletes, NFL players, swimmers, rugby and football teams often incorporate yoga into their training routines?That’s because yoga can do so much more for you, and the coaches of the sporting giants know it.
Here’s how yoga can improve your performance regardless of your chosen sport.
Yoga helps to loosen and lengthen your muscles. Any athlete knows, the muscles that are worked the most are the ones that build the fastest. The issue with this is that it can create imbalances in our muscular structure. Yoga is an excellent sport to mitigate this.
The yoga poses work to strengthen all your muscles meaning, you get a more even tone and strength distribution. This stops certain muscles from working harder to compensate for others. In addition, it works to stretch and lengthen the muscles stopping them from creating balls of muscular tissue.
Yoga increases flexibility, and this is incredibly important when practicing correct form, and especially so for any sports with a swing type range of motion. If you look at your body right now, you may find your shoulders are slightly hunched, like a vulture. Pull them backward, while pulling your armpits to the floor.
You will most likely feel a slight tightness in the muscles over your chest. This ‘vulture’ posture is a product of humans sitting in front of their computers playing online betting NZ, looking down at their smartphones and spending hours in traffic, hunched over the steering wheel.
Those tight chest muscles need to be made more flexible, so that your body can relax into its natural posture. This increased flexibility also allows us to open our chests and use our lungs to their full capacity. This is invaluable on its own, and even more so for athletes who participate in any type of cardio endurance sport.
Balance and Stability
Balance does more than just keep us standing upright, but is crucial in preventing injury. It ensures we have the correct posture which means we can execute the movement required to participate in our chosen activity correctly, without favouring particular muscle groups.
Balance also improves stability. Whether this is while we are running down a steep hill or holding a complex yoga pose, it is our balance and stability that enable us to do so with out injury.
Endurance, Focus and Commitment
Yoga forces us to listen to our bodies, to concentrate and to focus on our breathing. Any extreme athlete will tell you that when it comes to finishing a race, it is as much, if not more, pure mental will.
While practicing the yoga Asanas you are forced to concentrate on your position, breathing and finally, when you get to that time in the pose, where your glutes are vibrating, and your quads are on fire, you focus and push through which teaches discipline, focus on the end goal, and commitment to reaching it.
t teaches you to endure which is beneficial to so many sports.
Yoga cannot replace all sport, but it certainly can compliment and enhance the rest of your training regime. Incorporating yoga into your routine will open another dimension to your training, and it is recommended that if yoga is your exercise of choice, that you add in some cardio training to create a balanced workout.
When people have the same fitness goals and are more or less at the same level, training with someone or in a group can be extremely helpful. It is when one person stops getting any benefit from the group training that problems can crop up. Here is a quick list of the pros and cons of training with others.
Motivation, Advice and Fun
Motivation is the number one, biggest, bestest reason to train with other people. Think back to any team sport you were involved in, it could have been hockey or track. The point is this, other people were counting on you, or they were cheering you on, or maybe, competing with you.
It doesn’t matter which, being held accountable by others or letting down your friend makes your excuses seem weak, and forces you to take a break from online slots for real money in Canada and get moving.
No matter the sport it is always useful, though not always welcome, to have someone there that can assist you with your form and technique. This is true for everything from yoga to weight lifting, and can save you from an injury that stops you from reaching your goals.
Fun, whether its hysterical laughter about the fact that riding a bike is not actually like riding a bike, or just a chance to catch up with a friend. Fun makes even the most painful training a little easier to bear. Plus, there’s the added bonus of someone to join you for your post workout super smoothie.
Speed, Duration and Activity of Choice
As soon as you start training with other people, those three things are going to change. You will no longer be able to set the pace without consultation, the duration will both increase and decrease (we will explain shortly), and you won’t be able to dictate the activity.
Unless you and your training partner or partners are at a similar fitness level, the speed at which you train for certain sports is going to be set by the less fit individual. Why? Because if it is set by you, you will be training alone, having left your buddy in your dust.
If you are training in something like weights you will end up sharing a piece of equipment which means your work out is going to take twice as long. You can’t press and spot at the same time.
Let’s explain the duration dilemma. Training with someone else will extend the time it takes to complete an individual activity, and potentially decrease the amount of time you are able to train based on your partners limitations.
We are assuming that you like your training partner, therefore, unless you are only focusing on one exercise you cannot dictate the activities. Because that would be mean, and nobody likes the mean kid.
None of the cons are insurmountable issues and you really cannot replace the motivation and fun factor.
So, if you fairly plan what you will be doing in advance, agree to some ground rules regarding commitment, pace, and durations, you really should get all the benefits without destroying the friendship.
The biggest bonus? You and all your friends will be healthy, thin and monumentally more attractive than couch potatoes.
The AFL is the professional Australian Rules football competition, it is all held in Australia with Australian teams only (it really is in the name!) The AFL is also the governing body for the sport, originally being founded as the Victorian Football League and was responsible for the rules of the sport.
AFL inaugural season was in 1897, with teams only from the state of Victoria in Australian; it expanded in the 1980s to include more states and changed its name in the 1990 season to reflect this inclusion of more states.
The AFL now consists of 18 teams across all Australian states except Tasmania, with matched played across those states as well as exhibition matches in China. Since it first began the sport has become Australia’s favourite and AFL betting odds and placing bets on these matches are huge in Australia.
Aussie rules as the sport is commonly known, are played on an oval shaped field between two team of 18 a side. Additionally there are 4 interchange players in this extremely physical contact sport.
The aim of each team is to score as many points as possible by kicking goals across the opposing team’s tall goal posts, while preventing their opponents from scoring on their own goal posts. The defence of your goal is usually done with tackles or obstructing the opponents.
Each game is held in quarters, of 20 minutes a quarter with play rotating and each team getting a chance to attack from the opposite side.
The match is started by an umpire, who oversees the game to ensure fairness; each match has three field umpires, 2 boundary umpires and 2 goal umpires to keep official score. One umpire is kept on hand to replace any of these umpires in the instance of an emergency (it can be a contact sport even for umpires!)
Each year the rules of the sport are updated to ensure that best practice is adhered to, making sure that enhancing drugs are banned and that injury management is included. As Australian Football continues to grow, and other contact sports like Rugby or American Football, the understanding of what trauma injuries (especially brain trauma) can mean to individuals is used to ensure the sport is kept as safe as possible for players.
– A player may use any part of their body to move the ball (including hands)
– a player holding the ball must perform a running bounce every 15 metres, if they fail to do this a free kick will be called by for the opposing side
– The ball must be punched from one had to the other when it is being handballed, but not like a volleyball serve. Team mates cannot simply pass the ball between each other.
– The ball must never be thrown
– Players on either team can be on any part of the oval at anytime in the match, as the offside rule is not applied in the AFL
– Kicking the ball is the most common way to move the ball up the field (as the ball cannot be thrown)
– Types of kicks
Drop punt – drop the ball directly down and kick it before it lands
Grubber – this unpredictable kick is hard to control or accurately predict were it will end up, so it is rarely used
Torpedo punt – used to send the ball further but is hard to catch due to its spinning on its axis