Alya’s fit tip

4 Jun

By Alya Alyssa Kattan

A good way to increase your metabolism and lose more body fat is by building muscle.  Eating carbs and protein just before and after exercise helps build muscle.

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4 Responses to “Alya’s fit tip”

  1. Mais June 5, 2011 at 5:22 PM #

    Hi Alya,

    Please give us some examples about what to eat before and after say an hour of exercising. I wanna make sure i’m eating right (quality and quantity wise)
    i workout 3 times a week for an hour each, and my workout is mainly dancing classes (belly dance, zumba) and cardio aerobics classes.
    i’m 162 cm and 58 kgs i want to lose around 4 kgs 🙂

    • alyakattan June 5, 2011 at 9:46 PM #

      Hi my darling! Thanks doll for visiting my blog!! Love you, mmuuahh.

      To maintain your current weight, you need to consume around 2200 calories a day. This is just an estimate because I don’t know your age or how much muscle you have. To lose weight the healthy way 1 pound or 2.2 kg a week, you must burn off 3,500 calories so that is 500 less calories a day. So your daily calorie needs at 2200 calories, you could:
      1. Consume 2000 calories.
      2. Burn 300 calories through activity.

      Eat a high carbohydrate snack two hours before exercising.
      Snacks before a workout
      The snack should contain 40 to 100 grams of carbohydrates, and low in fat.
      • Milk and 12 crackers, 2 tbsp. peanut butter (54 grams carb)
      • Banana and yogurt (56 grams)
      • Bagel with jelly and juice (83 grams)
      • Cereal (1 oz.) and milk (34 grams)
      • Juice and pretzels (50 grams)
      • Sports drink, 16 oz (30 grams)
      • Sports bar and water (20-50 grams)
      • Fresh fruits such as oranges or bananas (15-25 grams per)
      • Low-fat vegetable soup, chicken noodle or tomato and crackers (40-50 grams)
      • Blueberry muffin or fig bars and milk (45 grams)

      What to eat after you exercise
      To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours. If you aren’t hungry after your workout, drink juice or a sports drink.
      Good post-workout food choices include:
      • Yogurt and fruit
      • Peanut butter or meat sandwich
      • String cheese and crackers
      • Nuts and dried fruit
      • A regular meal with meat, starch, and cooked vegetable or salad

      Drink water
      Don’t forget to drink fluids to help optimize your exercise and workouts. You need adequate fluids before, during and after exercise to help prevent dehydration.
      • Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water during the two to three hours before your workout.
      • Drink about 1/2 to 1 cup (0.12 to 0.23 liters) of water every 15 to 20 minutes during your workout. You may need more the larger your body is or the warmer the weather is.
      • Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout

      • Mais June 6, 2011 at 5:10 PM #

        Thaaaanksss a lot Alya for the detailed reply… this will help a lot..you’re wonderful! 🙂

      • alyakattan June 10, 2011 at 1:52 PM #

        You’re most welcome love!!! So glad!!! Thanks darling!!! ❤ love you!!! Muuah

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