Jillian Michaels is the BIGGEST LOSER!!!!
I have to speak very frankly on this particular subject. For those of you who tune in to watch The Biggest Loser and see Jillian Michaels in all her ignorant glory, and take what she says and the way she coaches to heart, there is something you must know. She is in idiot! (I told you I would speak frankly)
I heard her tell a client that their weight loss was not enough, and that saying “well I put on muscle” is just an excuse!
Are you kidding me!?! I have news for you Jillian Michaels, if you have ever read a book, or learned the way the human body adapts to exercise, you’d know that gaining muscle is a good thing, and relying on the scale for your results is just plain old dim-witted!
First of all, if you are new to an exercise regimen, throw the damn scale away! Seriously!!!!! Take an initial weight and then do not step on another scale again for weeks, even MONTHS!!!!
You should first get your body composition measured by a fitness professional. This is not a BMI, or a hip/waist ratio. A body composition determines how much of your body is muscle and how much is fat. So, for example, if you begin a work out routine, and you weigh 200 pounds and 30% of that weight is fat, that means you are carrying 60 pounds of excess fat, and 140 pounds of lean body mass, which includes bone, muscle, organs and fluid. So if after 6 weeks of training you weigh 185 pounds, you would think to yourself, “YIPPIE 15 pounds! YAY!” and good for you, you should be happy about your success. But then, after 8 weeks you work harder, eat better yet for some reason you weigh 187 pounds. Most people, especially those who listen to Jillian Michaels, would become discouraged, think that exercise is useless, and go back to their old eating style, gain back 25 pounds, and be worse off than when they started. But what they may not realize is, if they took another body composition after 8 weeks, they would probably see some staggering results. For example, maybe their body fat percentage went from 30% to 24%. If you calculate that out, weighing 187 with 24% you are now carrying 45 pounds of fat and the rest of your body’s mass is 142 pounds of lean tissue.
So the difference is of the 60 pounds of fat you started with, you lost 15 of it, and your body gained 2 pounds of muscle! That is quite the accomplishment.
So do not let the scale and your body weight be the deciding factor in your fitness success. If your clothes fit better, your face looks leaner, you have more energy and you find you are not eating so much fatty salt junk food, you should count that as a major victory on your fitness journey.
So go to your local gym and ask one of the trainers to take your body composition, and please… THROW THE DAMN SCALE AWAY!!!!!!!!!!!!!!!!!!!!!!!!!
For more info on how to eat better please check out
http://grahamfit.nononsense.hop.clickbank.net
Thanks for reading,
Yours in health
Graham Smith
Saturday, February 7, 2009
Sunday, February 1, 2009
Exercise on Alcohol
Hello all,
Its been a little while since I've posted so I figured I'd do a little research and get a solid report on here. This is a report taken from healthtalk.com about how alcohol can impede your bodies ability to function and recover from exercise. I am not going to lie, I have always been the one to have a few pops after work with my buds or a drink or 2 before dinner, but I am re-thinking those actions after reading this. So please enjoy...
Click here for more info on getting RIPPED:
http://grahamfit.nononsense.hop.clickbank.net
It's finally Friday and you just got off work! The only thing on your mind is unwinding from the week and having a few drinks. After all, you work hard, so there's nothing wrong with going out and drinking with your friends, right? W R O N G!!!!!!!!!!!!!
Studies have shown that small amounts of alcohol increase muscular endurance and strength output, but, these benefits are very short lived. After around twenty or so minutes, the problems start. All the negative side affects of alcohol fully outweigh any possible benefits it can have to anyone. Alcohol is a toxin (poison) and so a whole host of physical abnormalities can arise.
These can reduce your strength, endurance, recovery capabilities, aerobic capacity, ability to metabolize fat and muscle growth. Alcohol can also affect your nervous system and brain. Long term use can cause severe deterioration of your central nervous system. With short term use, nerve-muscle interaction can be reduced resulting in a loss of strength.
When alcohol reaches the muscle cells, it can cause damage to them. Inflammation of the muscle cells is common among alcohol users. Over the long term, some of these damaged cells can die resulting in less functional muscle contractions. Alcohol will also leave you with more muscle soreness after exercise making recuperation periods longer.
http://www.fitnessgenerator.com/smithfit
Alcohol has many affects on your heart and circulatory system as well. You may see a reduction in your endurance capacities when you drink alcohol. When drinking alcohol, your heat loss increases, because alcohol stimulates your blood vessels to dilate. This heat loss can cause your muscles to get cold thus becoming slower and weaker during contractions.
Alcohol can cause digestive and nutritional problems as well. Alcohol causes a release of insulin that will increase the metabolism of glycogen, thereby sparing fat making fat loss more difficult. Because alcohol also can interfere with the absorption of many nutrients, you can become anemic and deficient in the B vitamins. Since your liver is the organ that detoxifies alcohol, the more you drink, the harder you liver has to work and the extra stress can damage and even destroy some liver cells.
Alcohol is also diuretic so large amounts can put a lot of extra stress on your kidneys. During diuretic action, ant diuretic hormones are secreted. This can result in heightened water retention and no one who exercises wants that to happen.
Alcohol, although having no nutritional value, also has seven calories per gram so excess consumption can lead to weight gain as well.
If you must consume alcohol, do so in moderation and never consume alcohol right before exercise as this will impair your balance, coordination and judgment. Remember this, if you've taken the time to make the effort to improve your physical conditioning and your overall health, why take major steps backwards and impede you improvements by excess consumption of alcohol?
Pretty interesting huh? And I bet you thought all you had to deal with was a hang over?
As alway, thanks for reading, for more info please check the links I have placed throughout or feel free to contact me directly.
-Graham Smith
http://www.fitnessgenerator.com/smithfit
Its been a little while since I've posted so I figured I'd do a little research and get a solid report on here. This is a report taken from healthtalk.com about how alcohol can impede your bodies ability to function and recover from exercise. I am not going to lie, I have always been the one to have a few pops after work with my buds or a drink or 2 before dinner, but I am re-thinking those actions after reading this. So please enjoy...
Click here for more info on getting RIPPED:
http://grahamfit.nononsense.hop.clickbank.net
It's finally Friday and you just got off work! The only thing on your mind is unwinding from the week and having a few drinks. After all, you work hard, so there's nothing wrong with going out and drinking with your friends, right? W R O N G!!!!!!!!!!!!!
Studies have shown that small amounts of alcohol increase muscular endurance and strength output, but, these benefits are very short lived. After around twenty or so minutes, the problems start. All the negative side affects of alcohol fully outweigh any possible benefits it can have to anyone. Alcohol is a toxin (poison) and so a whole host of physical abnormalities can arise.
These can reduce your strength, endurance, recovery capabilities, aerobic capacity, ability to metabolize fat and muscle growth. Alcohol can also affect your nervous system and brain. Long term use can cause severe deterioration of your central nervous system. With short term use, nerve-muscle interaction can be reduced resulting in a loss of strength.
When alcohol reaches the muscle cells, it can cause damage to them. Inflammation of the muscle cells is common among alcohol users. Over the long term, some of these damaged cells can die resulting in less functional muscle contractions. Alcohol will also leave you with more muscle soreness after exercise making recuperation periods longer.
http://www.fitnessgenerator.com/smithfit
Alcohol has many affects on your heart and circulatory system as well. You may see a reduction in your endurance capacities when you drink alcohol. When drinking alcohol, your heat loss increases, because alcohol stimulates your blood vessels to dilate. This heat loss can cause your muscles to get cold thus becoming slower and weaker during contractions.
Alcohol can cause digestive and nutritional problems as well. Alcohol causes a release of insulin that will increase the metabolism of glycogen, thereby sparing fat making fat loss more difficult. Because alcohol also can interfere with the absorption of many nutrients, you can become anemic and deficient in the B vitamins. Since your liver is the organ that detoxifies alcohol, the more you drink, the harder you liver has to work and the extra stress can damage and even destroy some liver cells.
Alcohol is also diuretic so large amounts can put a lot of extra stress on your kidneys. During diuretic action, ant diuretic hormones are secreted. This can result in heightened water retention and no one who exercises wants that to happen.
Alcohol, although having no nutritional value, also has seven calories per gram so excess consumption can lead to weight gain as well.
If you must consume alcohol, do so in moderation and never consume alcohol right before exercise as this will impair your balance, coordination and judgment. Remember this, if you've taken the time to make the effort to improve your physical conditioning and your overall health, why take major steps backwards and impede you improvements by excess consumption of alcohol?
Pretty interesting huh? And I bet you thought all you had to deal with was a hang over?
As alway, thanks for reading, for more info please check the links I have placed throughout or feel free to contact me directly.
-Graham Smith
http://www.fitnessgenerator.com/smithfit
Sunday, January 11, 2009
Muscle Building For The Skinny Guy
Hello again,
I just want to tell you a little, skinny story about me, and why I do what I do. I was always the skinny kid... too small for football, not strong enough for hockey and too weak to compete at any level in high school. This was very sad for me, because I loved sports! But no matter what I did I just could never get any stronger.
I played one youth-football game in my life and three minutes into it, was rushed to the hospital because I broke three fingers on my left hand. There is a reason all professional athletes are over six feet tall and 200+ pounds (Wes Welker of the N.E. Patriots is one of the few exceptions!). I just happened to develop a little later in life, at 23 to be exact!
I was an Exercise and Sport Science Major in college, and could not seem to gain any muscle. So I took a look at the science behind muscle building. IE, protein synthesis, carbohydrates, good sugar, bad sugar etc... and I realized that I was over doing the weight lifting aspect and almost totally neglecting the nutrition side of it. Sure, like most hard gainers, I took my "magical protein powder" before bed to get a lot of calories into my system while I slept. All that ever did was give me a stomach ache in the morning. So I figured I would change my ENTIRE lifestyle! Bear in mind, I'm a sr. in college at this point, my lifestyle consisted of getting drunk and eating pizza. I called a steak and cheese sub a full meal because it had onions and peppers!!!!!!!!!!!
I stopped getting drunk and altered my eating habbits. I started taking in good, solid calories loaded with nutrients. Wouldn't you know it? I started putting on weight! Sure at first, most of it was because I was eating a lot, but once my metabolism and body got used to the concept of HARD exercise, and HARD diet, the muscle started to POP out and soon enough I was that guy wearing a sleeve-less shirt in the winter time because I had never seen my own biceps before! Trust ME!!!!!!!! This did not happen over night, as time went on though I made small goals and stayed committed!
Bottom line, I have been there, and to this day I find it difficult to come to terms with the fact I'll never be big like Jay Cutler (Sterling MA, local!!!!!!) nor will I magically gain muscle, just because a supplement tells me I am going to. In order to achieve results, you have to do the work. In the gym and at the kitchen table.
For info on how you can start to eat better and train your body for growth, check out this site:
http://grahamfit.nononsense.hop.clickbank.net
At first you'll probably doubt its even possible, especially if you're a skinny guy like me, but trust me, it is science.
How much muscle you are going to gain depends upon how much work you are willing to do.
Thanks
-Graham Smith A.C.E. Certified Personal Trainer
P.S. If you need a shove in the right direction check out:
http://www.fitnessgenerator.com/smithfit
I just want to tell you a little, skinny story about me, and why I do what I do. I was always the skinny kid... too small for football, not strong enough for hockey and too weak to compete at any level in high school. This was very sad for me, because I loved sports! But no matter what I did I just could never get any stronger.
I played one youth-football game in my life and three minutes into it, was rushed to the hospital because I broke three fingers on my left hand. There is a reason all professional athletes are over six feet tall and 200+ pounds (Wes Welker of the N.E. Patriots is one of the few exceptions!). I just happened to develop a little later in life, at 23 to be exact!
I was an Exercise and Sport Science Major in college, and could not seem to gain any muscle. So I took a look at the science behind muscle building. IE, protein synthesis, carbohydrates, good sugar, bad sugar etc... and I realized that I was over doing the weight lifting aspect and almost totally neglecting the nutrition side of it. Sure, like most hard gainers, I took my "magical protein powder" before bed to get a lot of calories into my system while I slept. All that ever did was give me a stomach ache in the morning. So I figured I would change my ENTIRE lifestyle! Bear in mind, I'm a sr. in college at this point, my lifestyle consisted of getting drunk and eating pizza. I called a steak and cheese sub a full meal because it had onions and peppers!!!!!!!!!!!
I stopped getting drunk and altered my eating habbits. I started taking in good, solid calories loaded with nutrients. Wouldn't you know it? I started putting on weight! Sure at first, most of it was because I was eating a lot, but once my metabolism and body got used to the concept of HARD exercise, and HARD diet, the muscle started to POP out and soon enough I was that guy wearing a sleeve-less shirt in the winter time because I had never seen my own biceps before! Trust ME!!!!!!!! This did not happen over night, as time went on though I made small goals and stayed committed!
Bottom line, I have been there, and to this day I find it difficult to come to terms with the fact I'll never be big like Jay Cutler (Sterling MA, local!!!!!!) nor will I magically gain muscle, just because a supplement tells me I am going to. In order to achieve results, you have to do the work. In the gym and at the kitchen table.
For info on how you can start to eat better and train your body for growth, check out this site:
http://grahamfit.nononsense.hop.clickbank.net
At first you'll probably doubt its even possible, especially if you're a skinny guy like me, but trust me, it is science.
How much muscle you are going to gain depends upon how much work you are willing to do.
Thanks
-Graham Smith A.C.E. Certified Personal Trainer
P.S. If you need a shove in the right direction check out:
http://www.fitnessgenerator.com/smithfit
Friday, January 9, 2009
Staying Motivated
Motivation
Do You Want to KEEP Your Motivation? ----
Turn Your Desires and Goals Into a Reality
I have a question for you -
Have you ever... ...
Set a Goal?? ...
Made a promise to yourself??
Have you then found yourself making the same resolution, setting the same goal, or making the very same promise to yourself again later?
Do any of these ring a bell? I'm going to quit smoking...
I'm going to lose ___ pounds
I'm going to start working out...
I'm going to start getting up earlier...
I'm going to make more next year...
I'm going to spend more time with family and friends...
Sound familiar???
We've all done it. I know I have. The problem. Until now, there's never been a program that addressed the issue of keeping your Resolutions, Goals, and Promises. Sure, there are *tons* of programs on the market about setting goals and resolutions... But none of them address the issue of why you don't KEEP your resolutions, goals, and promises- until now... The Never Ending Motivation website will help you.
http://www.thinandhealthy.com/cmd.php?af=898291
This can help you find ways to knock out those late night cravings. Keep those resolutions. Stay motivated and dedicate yourself to your health and fitness goals.
Q- I've set so many goals and made so manyresolutions only to fail. I've already boughtall the programs, what makes this one different?
A- Many of us have set goals only to find ourselves setting the same ones again later, and feeling frustrated about doing so and doubtful as to whether they'll take place this time. This program reveals in a very simplistic fashion WHY all those others have failed. There are seven reasons... always only seven things... that steal our motivation. When you defeat the reason that has come against you the most, your goals will be achieved...
Here's what Missy, a NEM user,has to say. "I tried and failed, and tried andf ailed again. I didn't think I could ever loseweight. Understanding the Motivation Assassinators took all the pressure off me. It took away the guilt and blame I felt when I didn't achieve a goal or keep a resolution. Ididn't feel like a failure anymore because it empowered me to overcome those obstacles in front of me. Before that I never realized I had them. I lost the weight AND have kept if off!"
http://www.thinandhealthy.com/cmd.php?af=898291
Do You Want to KEEP Your Motivation? ----
Turn Your Desires and Goals Into a Reality
I have a question for you -
Have you ever... ...
Set a Goal?? ...
Made a promise to yourself??
Have you then found yourself making the same resolution, setting the same goal, or making the very same promise to yourself again later?
Do any of these ring a bell? I'm going to quit smoking...
I'm going to lose ___ pounds
I'm going to start working out...
I'm going to start getting up earlier...
I'm going to make more next year...
I'm going to spend more time with family and friends...
Sound familiar???
We've all done it. I know I have. The problem. Until now, there's never been a program that addressed the issue of keeping your Resolutions, Goals, and Promises. Sure, there are *tons* of programs on the market about setting goals and resolutions... But none of them address the issue of why you don't KEEP your resolutions, goals, and promises- until now... The Never Ending Motivation website will help you.
http://www.thinandhealthy.com/cmd.php?af=898291
This can help you find ways to knock out those late night cravings. Keep those resolutions. Stay motivated and dedicate yourself to your health and fitness goals.
Q- I've set so many goals and made so manyresolutions only to fail. I've already boughtall the programs, what makes this one different?
A- Many of us have set goals only to find ourselves setting the same ones again later, and feeling frustrated about doing so and doubtful as to whether they'll take place this time. This program reveals in a very simplistic fashion WHY all those others have failed. There are seven reasons... always only seven things... that steal our motivation. When you defeat the reason that has come against you the most, your goals will be achieved...
Here's what Missy, a NEM user,has to say. "I tried and failed, and tried andf ailed again. I didn't think I could ever loseweight. Understanding the Motivation Assassinators took all the pressure off me. It took away the guilt and blame I felt when I didn't achieve a goal or keep a resolution. Ididn't feel like a failure anymore because it empowered me to overcome those obstacles in front of me. Before that I never realized I had them. I lost the weight AND have kept if off!"
http://www.thinandhealthy.com/cmd.php?af=898291
Saturday, January 3, 2009
Importance of Staying Hydrated
Hydration
Water is the most abundant, yet overlooked, substance in the body. The body's fluid status is a fragile balance, so much so that experts rank water second only to oxygen as essential for life. Water plays a vital role in all bodily processes by providing a universal medium for chemical reactions, lubrication, nutrient delivery, waste disposal, heat dispersion and temperature regulation.
Exercise significantly increases fluid loss which can reach levels of up to 4 liters per hour during heavy work-outs. A loss of body mass through dehydration of as little as 2% significantly impairs performance (Armstrong et al 1985) which emphasizes the importance of the maintenance of hydration, especially during exercise.
But how does dehydration affect the body? And how does the body recognize it has a problem with fluid loss? Blood plasma is 92% water, and therefore, dehydration reduces the volume of blood in the body which makes the heart work harder to pump the blood around the body and deliver oxygen to the working muscles. Exercise feels much harder as your body's systems aren't working as efficiently as they do with good hydration and performance is impaired. As dehydration progresses, nausea and vomiting may be experienced and by 5% reduction in total body weight, performance has dropped by 30%. Fluid loss greater than 5% creates weakness, confusion and dizziness leading ultimately to coma and death if fluid isn't replaced immediately.
The World Health Organization recommends drinking 6 to 8 large glasses of water a day, but this is only to maintain normal fluid balance. This does not take into account the extra fluid demands of exercise.
Drink at least 8oz of water before exercise to ensure your fluid levels are up when you start exercising and then continue to take in as much as you can during exercise.
To the majority of recreational exercisers thirst is viewed as an indicator that they need to drink or they will become dehydrated. In fact, thirst is a sign that the person is already dehydrated; also the thirst mechanism tends to be depressed during exercise which increases the level of dehydration before thirst is sensed. This is why fluid replacement should be considered before, during and after physical activity rather than relying on thirst to determine when the body needs fluid.
If the exercise lasts for less than an hour the body should have sufficient electrolyte and carbohydrate supplies to maintain optimal performance. Therefore, for short periods of exercise water is just as good as sports drinks. Exercise that lasts for over an hour, a drink with electrolytes and carbohydrates will aid performance by supplying additional energy. Contrary to popular opinion a relatively small amount of sweat is salt (0.2 to 0.4%) therefore unless the climate is extremely hot or the activity is over an hour in duration, additional salt should not be necessary.
There is always a tendency to think that water is plain and that additional ingredients will improve it. However, in actual fact, water is the best fluid you can choose for exercise of an hour or less in duration. If you think water is just water then think again. It is worth considering what type of water to use.
Types of Water
Spring: Comes from an underground source and must meet Drinking Water in Containers Regulations and can be treated if necessary.
Purified: Can be drawn from any source and can be artificially processed and chemically treated to make it drinkable.
Tap: This water is chemically purified and on average recycled 9 times, when bottled, tap water may be termed 'purified' or 'table' water.
Practical Recommendations for Fluid Replacement
Drink one tall glass of water at every meal, plus one glass between every meal. If you follow this plan, you will be drinking 5 glasses of water throughout the day, and with about 2 cups of water per glass, this equals approximately 10 cups of water. Another plus to drinking water before, during, and after your meals is that it helps you feel satisfied while consuming less food and consequently, fewer calories. Liquid allows your food to expand in while you eat, curbing your hunger. It also helps you eat slowly, which is another important tactic for eating in moderation.
Don't rely on thirst. Drink before, during and after any physical activity. Get into the habit of taking on fluids during training as well as competition.
It is also important to realize that many foods we eat contain water. Fruits and vegetables obviously contain water, which gives them their juicy nature. Other foods, such as cooked rice and grains, dairy, casseroles, and soups are all rich in water, which again, can help you feel satisfied while consuming fewer calories and fending off excess body weight.
The best way to stay hydrated is to follow a schedule for hydrating your body, which will date back to a few hours before your sporting activity, but needs to be followed;
• Begin drinking fluids on a regular basis, 2-3 hours before your sporting activity.
• Drink 250ml 15 minutes before exercise.
• Drink 250ml every 15 minutes exercise.
References:
American College of Sports Medicine (1996) advise on fluid intake
Armstrong et al (1985) , Medicine and Science in Sports & Exercise, 17: 456-461
Davis & Brewer (1997), Journal of Sports Sciences, 15(1):44-45
Water is the most abundant, yet overlooked, substance in the body. The body's fluid status is a fragile balance, so much so that experts rank water second only to oxygen as essential for life. Water plays a vital role in all bodily processes by providing a universal medium for chemical reactions, lubrication, nutrient delivery, waste disposal, heat dispersion and temperature regulation.
Exercise significantly increases fluid loss which can reach levels of up to 4 liters per hour during heavy work-outs. A loss of body mass through dehydration of as little as 2% significantly impairs performance (Armstrong et al 1985) which emphasizes the importance of the maintenance of hydration, especially during exercise.
But how does dehydration affect the body? And how does the body recognize it has a problem with fluid loss? Blood plasma is 92% water, and therefore, dehydration reduces the volume of blood in the body which makes the heart work harder to pump the blood around the body and deliver oxygen to the working muscles. Exercise feels much harder as your body's systems aren't working as efficiently as they do with good hydration and performance is impaired. As dehydration progresses, nausea and vomiting may be experienced and by 5% reduction in total body weight, performance has dropped by 30%. Fluid loss greater than 5% creates weakness, confusion and dizziness leading ultimately to coma and death if fluid isn't replaced immediately.
The World Health Organization recommends drinking 6 to 8 large glasses of water a day, but this is only to maintain normal fluid balance. This does not take into account the extra fluid demands of exercise.
Drink at least 8oz of water before exercise to ensure your fluid levels are up when you start exercising and then continue to take in as much as you can during exercise.
To the majority of recreational exercisers thirst is viewed as an indicator that they need to drink or they will become dehydrated. In fact, thirst is a sign that the person is already dehydrated; also the thirst mechanism tends to be depressed during exercise which increases the level of dehydration before thirst is sensed. This is why fluid replacement should be considered before, during and after physical activity rather than relying on thirst to determine when the body needs fluid.
If the exercise lasts for less than an hour the body should have sufficient electrolyte and carbohydrate supplies to maintain optimal performance. Therefore, for short periods of exercise water is just as good as sports drinks. Exercise that lasts for over an hour, a drink with electrolytes and carbohydrates will aid performance by supplying additional energy. Contrary to popular opinion a relatively small amount of sweat is salt (0.2 to 0.4%) therefore unless the climate is extremely hot or the activity is over an hour in duration, additional salt should not be necessary.
There is always a tendency to think that water is plain and that additional ingredients will improve it. However, in actual fact, water is the best fluid you can choose for exercise of an hour or less in duration. If you think water is just water then think again. It is worth considering what type of water to use.
Types of Water
Spring: Comes from an underground source and must meet Drinking Water in Containers Regulations and can be treated if necessary.
Purified: Can be drawn from any source and can be artificially processed and chemically treated to make it drinkable.
Tap: This water is chemically purified and on average recycled 9 times, when bottled, tap water may be termed 'purified' or 'table' water.
Practical Recommendations for Fluid Replacement
Drink one tall glass of water at every meal, plus one glass between every meal. If you follow this plan, you will be drinking 5 glasses of water throughout the day, and with about 2 cups of water per glass, this equals approximately 10 cups of water. Another plus to drinking water before, during, and after your meals is that it helps you feel satisfied while consuming less food and consequently, fewer calories. Liquid allows your food to expand in while you eat, curbing your hunger. It also helps you eat slowly, which is another important tactic for eating in moderation.
Don't rely on thirst. Drink before, during and after any physical activity. Get into the habit of taking on fluids during training as well as competition.
It is also important to realize that many foods we eat contain water. Fruits and vegetables obviously contain water, which gives them their juicy nature. Other foods, such as cooked rice and grains, dairy, casseroles, and soups are all rich in water, which again, can help you feel satisfied while consuming fewer calories and fending off excess body weight.
The best way to stay hydrated is to follow a schedule for hydrating your body, which will date back to a few hours before your sporting activity, but needs to be followed;
• Begin drinking fluids on a regular basis, 2-3 hours before your sporting activity.
• Drink 250ml 15 minutes before exercise.
• Drink 250ml every 15 minutes exercise.
References:
American College of Sports Medicine (1996) advise on fluid intake
Armstrong et al (1985) , Medicine and Science in Sports & Exercise, 17: 456-461
Davis & Brewer (1997), Journal of Sports Sciences, 15(1):44-45
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