WHAT ARE MACRONUTRIENTS (MACROS)?
Protein is essential for building muscle and repairing damage throughout the body. It is made up
of building blocks called amino acids. Some amino acids can be produced in the body and some
need to be eaten in food. Your protein intake should depend on your weight and activity. And
while getting in enough protein is important—more is not always better. Too much protein, and
not enough carbs and fats, can result in the body relying on protein for energy instead of using
it for gaining and repair muscle. Knowing your protein needs is key for reaching your weight and
Simply put, carbohydrates provide energy. Quick energy carbs come from fruits, candy, sports
drinks, and processed starches, like white bread and crackers. They should be eaten around a
workout so your body uses the energy that they give. When you eat simple carbs and do not use
the energy they provide, the excess energy can be stored as fat. Slowly digested, or complex carbs,
have more fiber, which prolongs their release of energy and helps to keep digestion regular. Some
examples of complex carbs are whole wheat pasta, brown rice, and quinoa. These carbs are ideal
when activity isn’t in the immediate future.
The types of fats that we eat are important. Fats from plant sources like nuts, avocados, and
vegetable oils are excellent sources. Fats from animals have their place in a healthy diet, too, but
should be eaten in lesser amounts since they are higher in saturated fats, which can affect heart
health. When you eat fats is also important. You should try to consume fats in each meal since
they will help to keep you fuller longer. Fat shouldn’t be eaten right before or during workouts
since your body requires quick energy during those times.
Dumbbells, barbells, and weight racks are in the gym for a good reason, but it’s also possible to achieve a total body workout without the aid of machines or free weights. For those looking to workout without equipment, we put together this awesome guide to build a better you via sweat and perseverance:
Short Circuit Workouts
You can quickly ramp up your gym routine via the use of short circuit workouts. By doing exercises in a circuit with brief rest periods between each set, you can build cardio and muscle growth in your workout without equipment.
Between each circuit, our experts recommend a quick rest period of about two minutes. That may sound intense, but don’t be intimidated! If you find yourself unable to hit the desired number of reps in a particular set, you can rest-pause until you hit the target. In a rest-pause, you can take about 10-20 seconds to catch your breath until you have the energy to keep going and finish out.
Exercises for a Full Body Workout
So, what should you do during your short circuit? There are countless options for your circuit and you can mix things up based on your skill level, experience, and targeted areas. In keeping with the CrossFit tradition, these exercises will give you a total body workout, even if you choose to avoid the typical equipment.
Pushups and jumping jacks probably felt silly back in your Phys. Ed days, but they can be an integral part of your short circuit plan. Beginners – and even CrossFit veterans – often look to kickstart their circuit with 10-15 push-ups followed by jumping jacks until they hit the one minute mark.
These simple no-equipment exercises are a great way to get the blood moving for the rest of the workout. More advanced athletes may choose to dial up the number of push-ups or modify them into incline push-ups, but be sure to leave enough in the tank for the rest of the rigorous workout.
After that, you can incorporate spider lunges, walking lunges, hip thrusts, and crunches into your circuit. The number of reps in each set is up to you and you can fill out each minute with jumping jacks or similar exercises if you choose. Remember, once you’re done, it’s time to start back from square one after a quick two minute break.
Get The Best Workout Without Equipment From The Pros At Sweat Factory Crossfit!
It can be hard to stay motivated when working out at home or in the gym without the guidance of a personal trainer. Personal trainers at traditional gyms wind up being incredibly expensive, but sessions with the experts at Sweat Factory Crossfit will cost you a whole lot less per session.
To get the ultimate workout without equipment (and total body workouts with equipment), sign up for your free trial at Sweat Factory CrossFit today!
When you are striving to live a healthy lifestyle, there are many factors that must be taken into consideration. Many people know about getting enough exercise and drinking enough water each day, but they may still not be feeling at the top of their game, especially after eating a meal that contains wheat, barley, or rye. If this is the case, it’s possible that you have a gluten allergy or intolerance. We’ve put together some common signs of gluten allergy or intolerance, however, please consult a doctor if you feel that you have an allergy or intolerance to food or ingredients.
Some common signs of a gluten allergy or intolerance include:
Bloating, as well as other gastrointestinal issues. If you’re finding that you need to be near a bathroom and are suffering from diarrhea or constipation frequently after eating a meal, you may consider the fact that it has to do with what you ate. If it was something containing gluten, that could be a good start to see if eliminating it helps your stomach.
Abdominal pain or cramping. This is exceedingly common after eating gluten, and while it can have many explanations, if it occurs frequently after eating certain meals, it could be a gluten sensitivity.
Joint and muscle pain. It may seem like this intolerance would only affect your stomach, but the effects are farther reaching than that, and your joints may become painful or inflamed from ingesting gluten.
Skin conditions. Anything from psoriasis to alopecia could be caused by gluten sensitivity or intolerance. You may also find that you develop rashes after eating, which goes hand in hand with an allergy to food.
While there are many signs of a gluten allergy or intolerance, if you are having serious health issues, please consult your doctor to eliminate anything more serious. There are many gluten-free options on the market today, which makes this diagnosis an easy one to live with. With a few simple diet adjustments, you’ll be feeling better in no time!