Christmas Break Tips!

Christmas season is just around the corner, and with it, not only a break from the books and the office comes with it, but also all the sweets and weight gain follow!

We are about 21 days away from Christmas Day and many of us are already looking forward to all the good meals that this season brings with it. Today, I am going to give you few tips that are going to be very beneficial and very helpful for you to follow this coming Christmas break and save you some extra pounds added to your weight scale.

1. First things first! ‘Keep your kitchen cupboards well stocked with healthy foods such as dried whole-wheat pasta, whole-wheat cereals, dried fruit and noodles.’1
2. Stay hydrated. A trick to calm your appetite is by keeping yourself hydrated at all times. A good trick is to carry a water bottle with you and keep it in sight. Drink at least 4 regular size bottles of water a day (2L).
3. No sodas or high calorie drinks. Alcoholic beverages and sodas contain high amount of calories. Choose diet sodas or water instead.
4. Don’t forget about vitamins and minerals. Choose root vegetables and fruits. ‘Cauliflowers, artichokes and kale are good vegetables that are nutritious but also they keep you filled so you can avoid having second servings or dessert.’1
5. Skipping? Only at the park! A lot of people think that by skipping a meal today, they are going to compensate with the big cake they ate last night. WRONG! ‘By beginning the day with a healthy breakfast, individuals can help speed up their metabolism and even keep cravings in between lunch breaks.’1
6. Slow Down. Only about 20 minutes after starting a meal, is when the human brain starts telling your body that is getting full. Give your brain the chance to warn you within this 20 minutes instead of binge eating the first 10 minutes of the meal. I am sure the cook will also appreciate this, since it probably took them quite a few hours to prepare all these meals.
7. Last, but not least! Exercise!!. ‘It is recommended to go exercise before a big meal so that way you can offset the amount of calories you are about to intake.’2 ‘Going for a workout prior to eating a big meal also heightens the metabolism of the body, which would burn extra calories from holiday treats more effectively.’1

Enjoy your break and think healthy!

References

1 Ranosa, T. (2015, December 23). Want To Avoid Christmas Weight Gain? Practical Tips To Stay Fit During The Holidays. Retrieved from: http://www.techtimes.com/articles/118664/20151223/want-to-avoid-christmas-weight-gain-practical-tips-to-stay-fit-during-the-holidays.htm

2 Wale, S. (N.D). Fitting in Fitness at Christmas. Retrieved from: http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=81341&sc=3028

Rigth supplements for your body!

“Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement.”1

It is very common to take some kind of vitamins or other type of supplement to help build muscle mass or even to lose weight. Today I am going to focus my blog on how to gain muscle mass, eat properly and how to use  the right supplements.

In the following list you can find 6 supplements that have been research-based and that could be very beneficial towards achieving your desired muscle and mass growth.

1. Branched Chain Amino Acids (BCAAS): this supplement is known to help your muscles soreness. Recommended for before and after working out.

2. Creatine: aims to build strength and lean mass muscle.2
3. Protein Bars and Powders: protein stimulates muscle growth. Good for before and after working out.

4. Conjugated Linoleic Acid: this acid contains omega fatty acids (good fat). ‘Researchers at the University of Wisconsin found that CLA could help you lose fat and help preserve your muscle tissue’.2

5. Glutamine: this supplement can help reduce inflammation and the risk of infections. Could also stimulate muscle growth by regulating glycogen within your body.
6. Multivitamins: ‘research indicates that many who train hard while desperately trying to maintain a specific body weight are often vitamin-deficient.’2 Taking vitamins supplements should help prevent that loss.

The supplements listed above are very common and easy to find at any nutrition  or department stores. Prices will range between the products depending on the brand and also on the kind of supplements you want to buy. It is recommended to obtain this kind of products in specialized stores rather than buying it online just to prevent scams or wrong manufacturing of this supplements.

Remember, before buying any product go consult your personal trainer or a professional in this field!

Now that you know a little bit more about supplements, don’t be afraid to ask you trainer and start using them!

References.

1Muscle and Fitness. (N.D). 11 Best Supplements for Mass. Retrieved from: http://www.muscleandfitness.com/supplements/build-muscle/11-best-supplements-mass

2Demedeiros, J. (N.D). 6 Supplements You Shouldn’t Be Skipping. Retrieved from: http://www.mensfitness.com/nutrition/supplements/6-supplements-you-shouldnt-be-skipping