Breakfast: everyone always says that breakfast is the most important meal of the day, and it certainly is. Try to choose something that contains carbohydrates, such as whole grains and fruit, which will fuel your brain and body, as well as healthy fats and protein, such as eggs or yogurt, to jumpstart your metabolism and keep you feeling full. 

Pre-Workout: choose foods that are high in carbohydrates, low in fat and fibre, and moderate in protein. Having a lot of fat, fibre, and protein before a workout can slow you down and make you feel too full because they take a long time to digest. Carbohydrates, on the other hand, will fuel your body and give you the energy you need during your workout. 

Post-Workout: eat something that contains protein and carbs within 30 minutes after you complete a workout to replenish your body and build muscle. Great snack options include Greek yogurt with almonds, fresh fruit, or a protein shake. 

Lunch: the best types of food to have at lunch are non-starchy vegetables, fats, and lean protein. The vitamin B in the vegetables will help you avoid the afternoon slump and the protein will keep you feeling full.  

The 3pm Slump: choose foods that are high in protein. Avoid foods with a lot of sugar and carbohydrates because your body will burn them quickly and they will cause a glucose spike, which will make you feel even more tired. Also, drink water rather than coffee so that you don’t crash after the caffeine wears off. Try some veggies and dip, trail mix, or a protein smoothie. 

Dinner: avoid eating a lot of protein and fat at night because they are harder to digest at the end of a long day. A recent study shows that people who eat more carbs for dinner are less hungry during the day and they lost more body fat and had more stable glucose levels, which curbed their mid-day slumps and cravings.  

Does Spot Training Really Work? 

You look in the mirror and decide that you want more shredded abs, so you do a million crunches every day in an effort to tone and sculpt this area. We’ve all done this. Unfortunately, spot training, or spot reduction as it is sometimes called, is one of the most common fitness myths, and it just doesn’t work. There are no reliable studies that show that spot training is possible, and there are many that discredit it.  These studies show that you can’t choose where you lose fat. Your body uses fat as fuel during exercise and it won’t use the fat around your abs just because you’re doing a lot of crunches. Don’t let this discourage you, though, because when you consistently stick to your exercise and diet regimen, you’ll see results all over, and that’s better than in just one area! 

How Long Does It Really Take To Build Muscle? 

Studies show that protein synthesis, which is the process that allows your muscles to grow stronger and bigger, occurs within two to four hours after a workout. If you keep up your strength-training routine for six to eight weeks, that’s when you’ll start seeing big changes in your muscle definition.  

The Effects of Your Training Routine on Your Heart  

Doing intense cardio often causes the left ventricle in the heart to enlarge because it is adapting to the increased blood flow and blood volume that occurs as you exercise. Over time, your resting heart rate will drop because the bigger ventricle delivers a bigger burst of blood, so it doesn’t need to beat as often.  

2 in 10 

Only 2 in 10 Canadians get more than 150 minutes of moderate exercise or 75 minutes of vigorous physical activity per week.