Smart Weight Loss - October 2017

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If you’re wondering how to increase your lung capacity, then read this article for some tips on what you can do to improve your lung capacity. CLICK HERE TO READ MORE. use a greater proportion of fat for fuel, which spares precious glycogen stores. In a 2010 study from Loughborough University clearly showed the effect of oats in terms of improving endurace. In that study, oats won out against a high-carb sports drink in fuelling endurance performance in runners. According to lead researcher Professor Williams, porridge is the best thing to eat before endurance exercise. Get more from your breakfast bowl by adding a teaspoon of cinnamon. This sweet spice helps improve insulin sensitivity and regulates blood glucose levels after eating. Researchers from the University of Birmingham found a daily dose of 3g of cinnamon (about a teaspoon) was sufficient to improve blood glucose control among a group of healthy adults. 2 MIX YOUR OWN SPORTS GEL WITH HONEY AND WATER If you’re riding for longer than an hour, you need to replenish carbohydrates or face the dreaded bonk. Sports drinks are the go-to option to provide the recommended 30-60g of carbohydrate 84 | October 2017
per hour. However, there is a more natural (and cost-effective) route. In a series of experiments assessing the ability of various carb sources to fuel endurance exercise, Memphis University researchers evaluated honey as a natural alternative to sports gels. In a double blind, placebo-controlled study, nine trained male cyclists performed three 64km time trials consuming either a placebo gel, a dextrose gel, or honey mixed with 250ml water every 16km. Results showed the honey and dextrose gel were equally as good at improving performance as the placebo. One of the benefits of honey is that it contains a mixture of sugars (fructose and glucose), which increases carbohydrate oxidation; the two sugars use different absorption pathways. And that’s not all. Last year, researchers in physical education and sport sciences in Azad University evaluated the antioxidant effects of supplementing a 10-week treadmill training programme with honey (50g a day diluted in 200ml water). After 10 weeks, the athletes receiving the honey had significantly lower levels of inflammatory markers and higher levels of anti-inflammatory compounds than the control group. A tablespoon of honey contains 17g of carbohydrate. Two to three tablespoons per hour should be adequate to avoid hitting the wall. Squeeze your honey into the corner of plastic sandwich bags and tie the top, buy in pre-prepped honey sticks or mix with water. 3 GET THAT PRE-RIDE ENERGY BOOST WITH COFFEE AND BANANAS For a natural pre-ride lift, look no further than your fruit bowl and espresso machine. With around 30g of carbohydrate per large fruit, bananas are October 2017 I 85
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YOUR 3 BEST OPTIONS FOR INCREASED L
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Contents 8 WAYS TO STRENGTHEN YOUR
Page 8 and 9:
A 5-Part Walkthrough On SIMPLE EXER
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3 DOING CRUNCHES CORRECTLY Crunches
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Read these 10 tips on food combinat
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9 Diet And Exercise Tips For MANAGI
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5 PRACTICE MIND-BODY THERAPIES Mind
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6 Easy Steps To STAY FIT AT HOME by
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4 SPEND THE DAY IN THE LAUNDRY ROOM
Page 34 and 35: 1 EAT FOODS THAT ARE HIGH IN THE MI
Page 36: 5 KEEP STRESS FREE Manage stress an
Page 41 and 42: Fiber plays a vital role in your bo
Page 46 and 47: 13 Effective STRATEGIES FOR WEIGHT
Page 48 and 49: 4 EAT RIGHT POST-WORKOUT People are
Page 50: A separate study found that even ju
Page 55 and 56: Read these 7 tips on shedding some
Page 57: SWITCH TO LOW OR NO-SALT FOOD 7 Ask
Page 62 and 63: Getting bound up is one of the most
Page 67 and 68: 12 Diet TIPS AND TRICKS THAT WORK b
Page 69 and 70: your metabolism. You should eat 70%
Page 71 and 72: 8 WEAR FITTED CLOTHING The elastic
Page 76 and 77: 7 Most Effective Weight Loss Tips T
Page 78 and 79: 4 EXERCISE DAILY If you want to los
Page 83: A 10-Part Guide On Nutrition TIPS F
Page 87 and 88: 5 REPLENISH YOURSELF WITH PASTA, TO
Page 89 and 90: 8 RECOVER WITH CEREAL AND MILK The
Page 94 and 95: 9 Killer Ways To GAIN MUSCLE NATURA
Page 96 and 97: outside of the gym as much as possi
Page 101 and 102: 11 Smart Choices For HEALTH, HAPPIN
Page 103 and 104: 5 SPICE UP YOUR SALADS Salad is gre
Page 108 and 109: 4 Tips For BURNING FAT AND BUILDING
Page 110 and 111: 2 MINIMIZE CARDIO TO BUILD Low to m
Page 115: TUNE IN FOR OUR NEXT ISSUE! • WAY
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Smart Weight Loss - October 2017

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