Healthy lifestyle Stories

Best Pre & Post Workout Foods

Maybe you have done tons of exercises but still have no results? That can be due to two reasons. Our body is literally what we eat and what we do. 80% of our body is the things we eat and other 20% is the workouts we perform. It is not the fact that always we have to eat clean food, but also the time really matters. So we are here to guide you on the time intervals which an exercising person should eat.

Before exercising, our body needs to fuel up. But the question is, “How much we should eat?”. But there is no fixed amount. It depends on person to person by the metabolism rate of each. Simply, it is the amount of calories our body can burn.

Food for Endurance Routines

For an endurance routine of hour or more, you have to take a meal with high carbohydrate intake as the pre workout snack. At least about 300 calories. Getting a food which can increase the blood glucose level as the pre workout meal has many benefits. It also helps you to workout at a higher intensity for a longer time period.

When coming to post workout foods, the most common mistake that many of us are doing taking a considerable amount of carbohydrate. This is the reason for many of the people to not achieving their dream body. After doing the workouts, the first important step is you should drink water to rehydrate your body. Because it looses more water from your body when you are exercising. Protein is the essential form of food to take as a post workout meal. As it contains the amino acids which is required to stimulate body muscles to grow and repair.

As the second important thing after workouts is, not taking high carb containing food for the first few hours after the workout session. Because if you eat carbs at this time, the body will try to store them as fuel in muscles to use later. The recommended combination of protein and carbohydrate for a post workout meal is, 15 – 25g of protein can be eaten with 0.5 – 0.75g of carbs. We will list few pre and post workout foods down below.

Pre workout foods
  • Whole grain toast, peanut or almond butter
  • Chicken thighs, rice and steamed vegetables
  • Oatmeal
  • Protein smoothies 
  • Brown rice with chicken
  • Bananas
  • Peanut butter sandwich
  • Energy/Granola bars
  • Yoghurt
  • Veggies and fruits like berries and beets
  • Or any other combination with high carb content
Post workout foods
  • Eggs
  • Greek yogurt
  • Pistachios
  • Salmon
  • Turkey
  • Or any other protein containing food which satisfy above requirements
Abs Back Core Glutes Legs Workouts

The Most Effective Full Body Workout, Barbell Dead-lifts

Barbell dead lifts is a powerful workout to active almost all muscles in our body. It works many muscles including quadriceps, inner thighs, glute muscles, lats, hamstrings, abdominal and oblique muscles.

Since in this exercise we are dealing with lot of weights than just a pair of dumbbells, I recommend for the beginners to definitely take assists by an instructor or a knowledgeable person before performing this exercise.

Since the number of active muscles are higher, we get many benefits out of barbell dead lifts. Unlike other exercises, dead-lifts will also involves in fat burning process too.

Here are the basic steps to perform barbell dead-lifts correctly.

  • Stand with your feet slightly less than the shoulder width apart, feet under the middle of the barbell
  • Slightly bend your knees and grab the barbell with a space wider than your shoulder width (Thumbs should face to each other and in a manner that other fingers are pointed towards you)
  • Stand slowly while straightening your legs and back (squeeze your glutes while standing)
  • Hold for few seconds
  • Go back to the initial step (just touch the ground by the barbell and stand again)
  • Do for 3 sets of 8, 10, 12 or 15 repetitions

Abs Workouts

The Ultimate Abs Diet Workout Plan to Change Your Body in 6 weeks

This is the workout plan of our abs diet plan. Many people have got results by following this set of workouts along with the meal plan. Even I have followed this and it is really amazing. You can have faster results if you followed this correctly.

In this workout plan, in case you need to use dumbbells, first start with a low weight which makes you comfortable. When you feel that it’s nothing, just increase the weight by a small amount. (take the next sized dumbbell which is closest). So likewise continue doing this. 

Monday (Ab emphasize)

Repeat this circuit twice in the first two weeks. Then thrice after that.

Exercise RepetitionsRestSets
Traditional Crunch12 – 15none1
Bent-Leg Knee Raise12 – 15none1
Oblique V-Up10 each sidenone1
Bridge1 or 2none1
Back Extensions12 – 15none1
Squat10 – 1230S2
Bench Press1030S2
Military Press1030S2
Upright Row1030S2
Triceps Pushdown10 – 1230S2
Leg Extension10 – 1230S2
Biceps Curl1030S2
Leg Curl10 – 1230S2
Tuesday (optional)

Light cardio exercises. For instance, walking for 30 minutes

Wednesday (Ab emphasize)

Repeat this circuit twice in the first two weeks. Then thrice after that.

Standing crunch12 -15none1
Pulse up12none1
Saxon side bend6 – 10 each sidenone1
Side bridge1 or 2 each sidenone1
Back extension12 – 15none1
Bench press1030S2
Pull down1030S2
Military press1030S2
Upright row1030S2
Triceps pushdown10 – 1230S2
Leg extensions10 – 1230S2
Bicep curl1030S2
Leg curl10 – 1230S2
Thursday (optional)

Light cardio exercise like walking for 30 – 45 minutes

Friday (Leg emphasize)
Squat10 – 1230S2
Bench Press1030S2
Traveling Lunge10 – 12 each leg30S2
Military Press1030S2
Upright Row1030S2
Step-Up10 – 12 each leg30S2
Triceps Pushdown10 – 1230S2
Leg Extension10 – 1230S2
Biceps Curl1030S2
Leg Curl10 – 1230S2
Saturday (Abs Workout Plus Interval Workout)
Traditional Crunch12 – 15none1
Bent-Leg Knee Raise12none1
Oblique V-Up6 -10 each sidenone1
Bridge1 – 2none1
Back extension12 – 15none1

Relax, it’s Sunday. Enjoy your day as you want. 

Follow the post, The Basic Exercises Used in Abs Diet Workout Plan to know how to perform the exercises mentioned in the abs diet workout plan.

Abs Healthy lifestyle Healthy Recipes Workouts

The Most Powerful Abs Diet & Workout Plan to change your body in Just 6 weeks

Are you dreaming to have six-pack abs? Do you want to stay nice in swimsuit? Also, do you need to burn your excess fat? If your answers are yes, then this is the perfect diet to get into your dreamed shape.

Abs are the perfect fashionable badge of fitness. If your abs are flat, then you definitely cannot be a person with excess fat. Abs are the ultimate predator of your health too. But why do we need a flat stomach? Is it just to be nice? Or are there any other perks? Subsequently, let’s discuss more about this with the experience we own with our people.

About our body…

In short, our body gives the first impression about ourselves over others. Others use your appearance to measure who you are in the first place. What sort of a person you are and all. If you have a nice body, then most of the people, both men and women, will think “oh.. She or he has a nice body, she or he may be a smart person with a great personality”. Literally, our body gives us the strength to make our personality in front of others. Even in sex, all of us and our partners love to have perfect bodies. Flat stomachs are the booster for sex appeal which makes the abs are the part of the body which has the power to seduction over both men and women. 

My secret for Flat Abs

Maybe you never tried to flatten your abs, or maybe you have tried but eventually given up after failing. So now I’m going to tell you the diet that I follow to flatten my abs. I am a lean person before getting into teen ages. But after hormonal changes with age, I became a fat person. I had tires around my belly and my back was not sharp. So I started to follow many things to get into the shape that I dreamed of.  Out of all my experiences, I have mentioned here my diet plan and the simple workout plans that I followed during the time of me trying to get my dream body.

What to eat according to the Research?

Most importantly, you don’t need to starve during the plan, to get the perfect body. For instance, you can eat 6 times a day. All we have to do is to take control of what we are eating. But who says this? The researchers at Georgia state university developed a special technique to measure hourly energy balance calories we are burning vs the number of calories we take in. The results were challenging. In conclusion, they have found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those who were over 500 calories in either ingestion or expenditure were the fattest, while those with the most balanced energy levels were the leanest.

So if you eat only your three squares a day, you’re creating terrific imbalances in your energy levels. Between meals, you’re burning many more calories than you’re taking in. At mealtimes, you’re taking in many more than you’re burning. Meanwhile, the research has shown that this kind of eating plan is great to build our perfect body. 

When to eat?

Above all, the next important thing is the time we eat. However, the researchers at the University of Massachusetts analyzed the eating habits of 500 men and women and found some interesting connections between the way people eat and the risk of becoming overweight. In conclusion, it has shown that people who ate at least one midday snack had -39% risk of obesity, people who ate the dinner as the biggest meal of the day had 6% risk of obesity, the people who did not eat within 3 hours after waking up had 43% risk of obesity, the people who ate 3 or more times in restaurants had 69% risk of obesity, the people who went to bed with hunger had 101% chance of getting obesity and the people who skipped their breakfasts had 450% risk of obesity. So for the diet plan, I recommend using the below time schedule. 

Time schedule for the Diet Plan

8 A.M.: breakfast

11 A.M.: snack

1 P.M.: lunch

4 P.M.: snack

6 P.M.: dinner

8 P.M.: snack

The 7 day Abs Diet Plan

Firstly, I will move on to the diet plan. Unlike other diet plans, this plan is far different from them. Because this gave me and my followers amazing results. Moreover, this plan let you eat what you love to eat with a little bit of control. So without further ado, I will give you the diet. To find these magic recipes I will attach the links of the recipes at the end of this article. 

Breakfast Snack 01LunchSnack 02DinnerSnack 03
MondayOne tall glass of low calorie  chocolate oatmeal smoothie2 tsp peanut butter, raw vegetables (as much as you want)Turkey or roast beef sandwich on whole grain bread, 1 cup fat free or 1% fat milk, 1 apple1 ounce almonds, 1 ½ cups berriesBeef Cracker MeatballsOne tall glass of chocolate oatmeal smoothie
TuesdayEgg Special Sandwich2 tsp peanut butter, 1 bowl oatmeal or high fiber cerealSalad3 slices deli turkey, 1 large orangeSpecial Chicken Salsa1 ounce almonds, 4 ounces cantaloupe
WednesdayOne tall glass (8 to 12 ounces) low calorie strawberry smoothie(make extra for later)1 ounce almonds, 1 ounce raisinsGuac Roll1 stick string cheese, raw vegetables(as much as you want)Chile-Peppered SteakOne tall glass (8 to 12 ounces) low calorie strawberry smoothie
Thursday1 slice whole-grain bread with 1 tablespoon peanut butter, 1medium orange, 1 cup All-Bran cereal with 1 cup 1% or fat-free milk, 1 cupberries8 ounces low-fat yogurt, 1 can low-sodium V8 juiceTurkey Bacon Tortilla 3 slices deli roast beef, 1 large orangeSpecial Pepper Salsa2 teaspoons peanut butter, 1 cup low-fat ice cream
Friday One tall glass (8 to 12 ounces) Orange Banana Smoothie1 ounce almonds, 4 ounces cantaloupeCheese Muffins3 slices deli roast beef, 1 large orangeTurkey Special Rice8 to 12 ounces Orange Banana Smoothie
SaturdayOne tall glass (8 to 12 ounces) Magic Berry Smoothie 1 bowl high-fiber cereal, 1 cup low-fat yogurtLeftover Chili Con Turkey2 teaspoons peanut butter, 1 or 2 slices whole-grain breadCheat meal! Have whatever you want. anything you can dream ofOne tall glass (8 to 12 ounces) Magic Berry Smoothie 
SundaySpecial cheese hamburger2 teaspoons peanut butter, 1 can low-sodium V8 juice2 scrambled eggs, 2 slices whole-grain toast,1 banana, 1 cup 1% or fat-free milk3 slices deli roast beef, 1 slice fat-free cheeseBBQ King 1 ounce almonds, 1 cup low-fat ice cream
Workout Plan

Secondly, I’m going to move on to the abs diet workout plan. This workout will help you to emphasize the larger muscle groups, the chest, back and the legs. What? Wait but I was going to tell you about an abs workout right? Certainly, the answer is, most of our body muscle is found below our belly button. So the lower body is the place where we build the most muscle in the least amount of time. In other words, working larger muscle mass triggers the release of large amounts of growth hormone which will burn our body fat and give you the flat stomach which you were dreaming to get. However, we are focusing more on our large muscle groups and afterwards, you can see the great change in yourself when you begin to reshape your body. 

During the first two weeks, do the circuit twice a day. Then increase it to 3 circuits. After the end of 6 weeks, you can have your dream body.

In addition, I will attach the link of the Abs_Diet_Workout_Plan, Smoothies, breakfast & lunch and dinner plans followed in the diet plan. Best of luck with your new life after these top-secret diet plans. To sum up, take care of what you eat, when you eat and what you do.