obsessionjason:

It’s a long list but definitely worth reading so jot down some of these notes and stick it on your refrigerator, like I did.

1. Differentiate between the good and bad carb. There are two different types of Carbohydrate: fast(simple) and slow(complex) carb.

• Fast carbs are foods which can be digested quickly, and should be taken AFTER the workout because that’s when your body is in need of energy( carb provides energy) and fast carb will help the body absorb easier and faster. BUT, fast carbs should only be taken when your body is in need of energy, not when you’re lazy and decided to eat whatever there are ‘cause that will turn the carb into sugar which later stored as excess fat, a definite no no. Ex: White rice, white bread, any processed food with glucose(sugar) and or refined flour product.

• Slow Carbs are basically foods with whole grain, non-refined, vegetables, it’s the good carb. Consume this before workout will fuel your body with enough energy to sustain through a intensive workout. If consumed after a workout, although it’s not bad, the body will take longer to digest and therefore your body won’t get that immediate energy it needs. Ex: banana(excellent source of energy) fruits, vegetable, any “brown” foods.

• Stay off Trans/Saturated fat, or keep it down to 5-10g per day(yes, that mean no late night fries) and take in more Poly/Mono Fats from Peanuts, Almonds, Salmon, Olive.

Now let’s get detail with how to exercise properly.

• Remember this rule: Chest works with Triceps. Back and Biceps. Legs with Abs. Shoulders, forearms can be substitute in with any of the above. Work your biggest muscle part first, then your smaller part later(which means Chest first, then Triceps)

• If you’re a guy, I advice you taking supplements like Whey Protein and multi-vitamins. Consume it pre and post-workout and before going to sleep for best result. Invest in a $30 Whey protein is well worth it, and if you can, ask for Casein protein also.

• Know your daily calories intake: it should be between 1500-2500, lower the number for those who want to lose weight and via versa. Consume 1-1.5g of protein per body weight, that means: if you weight 160 pounds, take in between 160-190g of protein. A little less for carb.

• The best time to work out is in the morning because it will keep your body burning for the next 24 hours. Make sure your body is getting enough rest(sleep). Your muscles need at least 24-48hrs to recover so don’t workout the same muscle part consecutively( If Monday is your Chest day, make it Thursday-2 days rest for each muscle part)

• Always warm up before working out, and that does not mean standing there and doing static stretching because that’s completely opposite of what you have to do. (Dynamic)Warm up means a light jog on a treadmill or a minute of jump ropes, DO NOT, I repeat, do not do static stretch: that means no holding your legs for a minute or your arms behind your back for a period of time because that should only be done AFTER you’re done with your work out. Warming up means getting your blood flowing and circulating throughout your body, NOT stretching your muscle.

• Cardiovascular and interval training are always on the to-do-list for those slim tummy wannabe. Interval training is when you do a combination of a high and low set, for example: jogging for 30 seconds then sprint for the next 30 secs, rest a minute and continue. Ask me how I lost 35 pounds and I will answer you: Interval training, ya’heard?

• WATER, WATER, WATER, ice. Ok, maybe not the ice part but you get my point. Replenish your body and flush away the body toxin is important, esp. during these hot summer days. Also, try take in a cup of coffee a day, it helps your metabolism working.

• This is probably one of the hardest for those beginner to keep up with but at least try: doing a 6 meals per day instead of 3. By eating smaller, proportional meals will keep your metabolism working, 3hrs in between meal will do it.

• Allow yourself to have a Cheat day once in a while, in which you are moderately allowing yourself to go off the rule and eat whatever you want, but please, moderation is the key.

Rebloggin’ my post because people are asking :)

(via obsessionjason)