Why Your Workout Will Suck Without Carbs!

This low carb thing is not the craze it used to be, but there are an unfortunate many that still think that reducing the carbohydrates to dangerous levels is the best way to lose fat.
WRONG! I will let our guest writer explain it further.
-Nate
Why Your Workout will Suck without Carbs!
by Lee Cork

While carbs are often warned against as bad for your health, a moderate amount of carbs can give you a boost of energy that is actually much needed for your workout.

Low carb diets are promoted as a healthy alternative nowadays, but carbs are actually good for you--it's the excess of carbs that is not.

The trendiness of low carb diets have created a fear of carbs, but carbs are very beneficial to everyone, especially those who are active.

They should be consumed on a daily basis. It is especially important to eat before a workout. If you don't, you will be quite low of energy, and will not be able to exercise to the best of your ability.

Since carbs are the most important energy source for the body, you should consume healthy carbs before working out to get an adequate workout.

There are both good carbs and bad carbs. Bad carbs come from pastas, white bread, cereals, pastries made with white flour, and processed sugary drinks, candy, and deserts.

All of these bad carbs increase your risk for obesity, diabetes, high blood pressure, and a host of other negative effects. This is why carbs are written off as "bad" and low carb diets are so widely promoted.

There are lots of proven Muscle Building diets and techniques similar to those found in this Bodybuilding Program by Ben Pakulski.

These unhealthy foods just happen to be filled with carbs; but that doesn't make carbs themselves necessarily bad. There are perfectly healthy replacements of these foods that are not only healthy, but have the adequate amount of carbohydrates that you need to be highly energized.

Easy to find alternatives to these include high carb fruits and vegetables, along with whole grain pasta and bread. Avoid breads that are made with white flour and stick to eating whole grains.

A couple of hours before your workout, have a meal that includes healthy carb filled foods like brown rice, whole grains, and pasta.

If you choose to eat closer to your workout, say thirty minutes before, then opt to eat whole grain cereal, crackers, or bread.

After your workout, consume things like yogurt, fruit smoothies, energy bars and chocolate milk.

During your workout, you can have a carbohydrate drink. How many carbs you have depends on your goals; do you intend to lose fat, or build muscle?

Plan how many carbs you will have in a day based on that.

If you intend to build muscle, then it is best to have carbohydrates before your workout.

It is recommended to have a meal that is fueled with carbohydrates an hour or two before your workout.

If you are trying to lose fat, then eat a reduced carbohydrate meal before your workout to keep your calorie intake low.

More Information:

Looking for a proven Muscle Building program with a proven meal plan? Check out Hypertrophy Max by Ben Pakulski here: http://hypertrophymax.net

Source: http://www.PopularArticles.com/article456416.html

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Moderate weight lifting relieves anxiety

You don't have to set world records to reduce stress. US Sports has your customized program. Beginner to Pro. -Nate

NEW YORK (Reuters Health)--Moderate-resistance exercise, or weight-training, reduced anxiety in male and female volunteers, some of whom had no weight-lifting experience, according to researchers.

But study participants who engaged in intense resistance exercise did not experience the same benefit. The report is published in a recent issue of Medicine & Science in Sports & Exercise.

"The take-home message is that we found that moderate-intensity was better than high-intensity resistance exercise, particularly in regards to anxiety reduction," researcher Brian C. Focht of the University of Florida, Gainesville, told Reuters Health.

In the study, 84 volunteers (51 men and 33 women) were tested to determine their maximum resistance exercise ability. Then they were randomly divided into three groups. One group was assigned to perform four resistance exercises at a moderate 50 percent of their ability, while the second group was asked to perform at 80 percent of their ability. A third group, acting as a "control" group, was assigned to watch a video on resistance training.

The regimen included bench press, leg press, torso-arm pulldown, and overhead press exercises. The 50 percent group completed 12 to 20 repetitions of three sets of all four exercises with a 45- to 75-second recovery period between sets. The 80 percent group completed four to eight repetitions of three sets of each exercise with a 120- to 150-second rest period between exercises.

Anxiety levels, mood states, blood pressure, and heart rate were assessed before the exercise session began, immediately after it was completed and at 20, 60, 120, and 180 minutes after the session finished.

"While the results from this study indicated that state anxiety did not significantly improve following higher intensity resistance exercise, there was a significant reduction in state anxiety 180 minutes following resistance exercise performed at 50 percent," write Focht and co-author Kelli Koltyn of the University of Wisconsin, Madison.

Experience did not affect benefits of resistance exercise. "Thus, it is possible that a single episode of resistance exercise would be associated with similar mood benefits for both novice and experienced weightlifters," they add.

Focht and Koltyn also suggest that less intensive resistance exercise may result in better adherence to an exercise regimen than more intense workouts.

Source: Medicine & Science in Sports & Exercise 31:456-462.

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