Blood Sugar Effects of Exercise And Pirates

h12In short, carbohydrates are a source of energy.

I refer to carbohydrates as energy because that is what fuels your muscles. Before we get into specifics, I want to debunk a carbohydrate myth that causes “low carb” diets to fall short: not all carbohydrates are created equal!

Now, let’s talk differences.

Simple carbs are the quickest source of energy and the most easily digested. The glucose in your blood will increase and decrease rapidly, also know as a blood sugar spike and crash. Examples include maple syrup, honey, sugar, and soda.

Complex carbs have a structure that is harder to break down by the body and usually present with fiber; therefore, it is slower to digest, giving a more steady gradual increased and decreased supply of glucose to the blood. Examples include legumes, vegetables, whole grains, nuts, and seeds.

So what are refined carbs?

Refining: the human process of changing food

Refining complex carbohydrates affect blood sugar the same way as simple carbohydrates. Using refined carbs in your body as fuel is like trying to keep a bonfire going all night with newspaper. On the other hand, using unrefined carbs in your body for fuel is like using slow burning logs to keep a bonfire going all night.

Quick-acting carbohydrates, AKA simple or refined, break down to glucose (energy) and move through your digestive system and into your bloodstream more quickly than a slow-acting (complex and unrefined) carbohydrate, such as brown rice. In your bloodstream, glucose sails the red sea and travels to different muscles knocking on the gate to be let in. The gatekeeper is this ugly troll named insulin (OK – I’m getting carried away with the metaphor, I like pirates OK!) that allows the glucose to pass or not pass into muscle island to deliver energy and power. On muscle island, if you invade through the gates too quickly, the locals will riot and there will be a quick and bloody finish. If you are too slow to act, the locals may catch on to your plan and overtake you.

That perfect timing for the most effective delivery of “power” is our goal.

When you exercise, the ugly insulin troll is more likely to open the gate for you so it is OK to have quick-acting carbo energy ready to deliver; but we still need Captain Blackbeard, or “protein and fat” to strategically slow our advances through the gate to make sure we have a well-timed execution (or as we like to call it – optimized exercise performance). Make sense?

So to recap:

Quick-acting source of carbs + source of protein and fat = stable blood sugar = optimized performance

Balanced blood sugar side effects may include:

  • Balanced moods (suppresses the Hangry (hungry + angry))
  • Improved sleep
  • Increase of energy
  • Mental alertness
  • Regulated hormones
  • Reduced sugar cravings

Indoor Exercises That Will Put Your Body in Shape in a Matter of Weeks

h11There has been only one widely known exercise that has the ability to put anyone in good shape, once properly done. And that exercise is “Running (Jogging).” If you have been running and not yet in shape, then, you are not jogging enough.

It marvels me when I see folks, who want to lose weight or get into proper shape jog for a small length of between 500-2000meters. If you must do it right, it has to be nothing less than 2000meters. Round a standard football pitch is 400meters. That’s aside.

In this post, you will get to know other highly effective indoor exercises that will shape your body in a matter weeks. You can comfortably do these 7 exercises inside your room (which must be a little spacious to avoid hitting objects). These exercises, properly done is more effective than jogging. However, don’t get it wrong here, running/jogging is still a great exercise.

What of those who don’t like running/jogging early in the morning due to security reasons, lack of proper terrain or harsh weather conditions?

Here are the 7 exercises that might be perfect for you;

1). High knees: This exercise works your quadriceps, improves your overall coordination, strengthen your hip, and warms up your hamstrings. If that doesn’t make sense to you, just think of high knees as a great way to strengthen and shape the entirety of your lower body.

2). Knees to elbows: This is simply the movement of contracting the ab muscles and simultaneously bringing your knees up to your elbows and back again. If you think it sounds like some fancy complicated move, you are wrong. It really means nothing more than that.

3). Burpees: Burpees are full body exercise which virtually works every muscle in the body, this means that you can burn more calories in a lot less time. You can do this exercise almost anywhere as you are only using your own body weight.

4). Jump rope

5). Tuck jump

6). Jumping jacks: It’s a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands touching overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides.

7). Mountain climbers: This is a full body exercise, engaging most muscles in the body and burning more calories in less time. They benefit muscular and cardiovascular fitness whilst also improving flexibility, blood circulation, overall strength and body shape.

The Secrets That Will Skyrocket Your Bench Press

h10We have all dreamed about bench pressing 300 plus pounds and being the strongest guy in the gym, but some of us have trouble getting even close to those numbers. We train chest hard, along with the accessory muscles used (shoulders and triceps), but nothing seems to work. We stay at a certain number for a long time, known as a plateau, and do everything possible to exceed that number. It can be frustrating and very demoralizing when you see someone passing you by when it comes to strength, but the solution is much simpler than you think. The answer may be as simple as changing your form and how you perform the bench press. It may feel weird at first changing how you bench and your numbers may actually go down for a couple of weeks as you are not use to the movements. But in the long run, I can promise you that your bench will skyrocket past your previous annoying plateaus.

Tip #1: Bring your shoulders in

This tip is relatively simple to execute and will definitely help improve your bench press numbers. Essentially you want to bring your shoulders blades toward one another and dig them into the bench. This will create a natural arch in your back and will allow you to push more weight. For one, you won’t have to push the weight as far because this movement will bring your chest closer to the bar. Secondly, it will engage your chest muscles more and actually bring your lats into the movement as well. Be careful to keep your butt on the bench when you do this. It is easy to push up with your butt whenever you are trying to push the weight, especially when you are struggling. While this will help you bench more, it is horrible form and can cause injury to your lower back.

Tip #2: Keep your elbows at 45 degrees

This tip is one that I actually neglected for a long period of time, and it was hurting my strength as a result. When I brought the bar down, my elbows would actually be closer to 90 degrees, which engaged my shoulders more than it did my chest. This led to a weaker bench press and sore shoulders after every time I benched (not the good kind of sore either). Lifting with your elbows at 90 degrees leads to less chest and triceps engagements and can cause serious shoulder injury. On the other side, I see some people do bench press with their elbows too close to their side or in other words, tucked in. This leads to less shoulder and chest engagement and more triceps engagement. This also will lead to a weaker bench because the triceps are not near as strong on their own than the chest and shoulders. The perfect way is to have your elbows at 45 degrees, or diagonal from your side. This leads to engagement from the chest, shoulders and triceps and will lead to the strongest bench. While this will feel very weird at first (I know from experience), and your bench may go down temporarily, you will get used to it and your bench will increase in a couple of weeks.

Tip#3: Grip the hell out of the bar

This is a less common know bench pressing tip that I learned a couple of years ago. Since learning it, it has definitely helped increase my bench press. Basically when you grip the bar as hard as you can, it engages more muscles in your upper body by keeping them tense and ready to push the weight up. Don’t believe me? Try this for yourself and you will definitely notice how much stronger you feel.

Simple Exercises to Get a Flat Stomach

h9Introduction

If you aspire for an enviable flat tummy, you should do certain exercises regularly. These workouts will help you to stay slim, calm and flexible. It is found that giving proper movements to joints and muscles help people sprint forward without afflicting themselves with any injury. But there is a limit beyond which the stretching of the body is not possible, as this would bring unnecessary wear and tear to the muscles. Such damage would restrict the ability to move altogether. Hence, you should aim for a brisk 20-minute walk every day to burn the extra fat to stay simple with your body exercises regimen. Other exercises can also be tried with some supervision initially from reputed trainers. Once they give go ahead, you can practice slightly complicated ones at home without their supervision. Following are the three simple exercises that would keep your tummy flat and make you sprint like a tiger on the long run.

1. Bicycle Crunch: You should first lie down with your back on the floor. While doing so, you should keep the hands behind your head. Now, you should try to bend your legs at a 45 degree angle so that the right knee is closer to the chest. Simultaneously, you should straighten the left leg. While doing this exercise, you should slowly rotate your top half in such a way that your left elbow touches your right knee. After a minute of freezing in this posture, you should repeat the same exercise by switching sides.

2. The Boat: Sit on the floor with your knees bent and feet flat. Sitting in this posture, you should tilt your top half of the body back. Now, you can extend your legs so that your body forms a right angle. While doing this exercise, you should pull your abs in to balance the body. After freezing for a minute, slowly extend your arms at shoulder height past your knees. After reaching this posture, hold for five slow breaths again and return to your starting place. Repeat this exercise five times a day to keep the body flexible.

3. The Plank: You should lay your face down first. After this, you should lift yourself up your toes and forearms. After this, you need to bend your elbows at 90 degrees. Now, keep your core muscles tight and your legs straight to balance the body at a certain height. Freeze at this posture hold your breath for 10 seconds, before releasing your body to reach the starting place. Repeat this exercise three times a day, gradually building to 40 seconds each.