It's All About Nutrition!

The Benefits of Yoga and Nutrition

Stacey Shipman interviews Victoria Haffer, MS on the benefits of yoga and nutrition for healthy lifestyles.

What do muscles use

for energy during exercise?

Your muscles use glycogen for energy during exercise, and the glycogen is stored in your liver and in your muscles. You only have so much that you can store. How much you can store depends on how fit you are…

General Nutrition: What do muscles use for energy during exercise?

Will eating extra protein help

build muscle mass?

Eating extra protein may help increase muscle mass, but only to an extent. Only if you were at a protein deficit, for example. Eating too much protein can actually have adverse health effects. For example, you could get kidney stones from having a very high protein diet

General Nutrition: Will eating extra protein help build muscle mass?

What is a good pre workout meal?

If it were me and I was doing a form of exercise such as yoga, I would want something very light to eat and I would eat probably about 45 minutes before the exercise session, because twisting and turning and contorting your body with a full stomach doesn’t feel very good…

General Nutrition: What is a good pre workout meal?

About Fitness…

3 Exercises You Should Be Doing

In this about fitness article the author explains his top 3 execises you should be doing to lose weight, These are the squat, pull-ups and push-ups.

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3 Exercises You Should Be Doing to Lose Weight

Being a trainer, I’m often asked what the best exercise is for great abs, or to lose belly fat, or for shapely legs, or big arms, or for getting in shape fast. The real answer is that there is no one best exercise. There are, in fact, a TON of great exercises for getting in shape, and for addressing the afore mentioned problems. The main thing is to just DO something, and to do it consistently. That said, there are a few exercises I feel are extremely effective, and which in some way shape or form should be a part of every persons exercise routine. If I could only do 3 exercises for the rest of my life, these would be the ones.

#1 The Squat
Many claim the squat is the king of all exercises, and with good reason. The largest muscles in the body, and therefore the majority of the muscle mass in the body, resides in the lower half. The quadriceps and glutes are targeted directly by squats, and the erector spinae, calves, hamstrings, and abdominal muscles all act as stabilizers. That’s a whole lot of muscle activity for one exercise!

There are a million and one variations of the squat, all of which produce some benefit to the body, and produce slightly different training effects. You can do back squats, front squats, lunges, use dumbbells, barbells, resistance bands, or just body weight. You can do overhead squats, one leg squats, or stability squats on a bosu ball or balance board. The possibilities are endless, but one thing remains certain. If you have a healthy back, healthy hips, knees, and ankles, then if you’re exercising, you should be squatting!

#2 The Push-Up
The push-up is one of the simplest, and most effective exercises out there. As with the squat, there are a number of variations, each which will produce results depending on the type of push-up performed, and the intensity with which it’s performed. Push-ups work the shoulders, chest, triceps, and abdominals. You can perform them on an incline, a decline, and place your hands closer, or further apart. You can do ballistic push ups, you can use resistance such as bands, or you can do hand-stand push-ups. For a change of pace, you can press barbells or dumbbells to add resistance, and increase strength. Again, the exercise you choose is not as important as just doing something…so get pushing!

#3 The Pull-Up
The pull up is another excellent exercise, and often overlooked in training programs, the main reason being that they are hard to do! However, as with most things that are difficult in life, doing them has benefits, and will produce results. Pull ups can be performed with the palms facing out or in, arms wide or close, and using momentum (kipping) or from a dead hang. They can also be performed with the feet on the floor, and the body in more of a horizontal position to simulate a rowing movement. If vertical pull ups are too difficult, a resistance band can be attached to the bar, and then placed under the feet or knees to aid in the exercise. I’m a huge proponent of balance in my training, and pull ups provide excellent balance for the push up, and other pushing exercises. Pull ups and their variations emphasize the lats, the rhomboids, the posterior deltoids, and the biceps.

These 3 exercises will provide a full body workout, and there are enough variations of each of them to keep you going for a while. The intensity, and frequency with which you perform them should depend on your goals, your specific fitness level, and any injuries or limitations you may have. So stop reading and get moving! Start squatting, pushing and pulling today. If you’re new to exercise start with light resistance, and do 2 sets of 20 reps of some variation of the exercise, 3 times a week, for 6 weeks and watch what happens!

James Steffy, CSCS
Owner- A Perfect Fit Personal Training
For more information on exercise, diet, or weight loss, please visit http://www.APerfectFitTraining.com

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