HealthInFitness

How To Make a Breakfast for Athletes

Fitness

HealthInFitness

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November 14, 2023

Making a breakfast for athletes is an activity that is increasingly carried out by all people who want to practice a type of sport.

They say that breakfast is the most important meal of the day, something that is especially important when it comes to sports, since a good breakfast will help you get more strength and energy when doing the sport.

A good breakfast for athletes recharges the glycogen stores in the muscles, thus achieving an increase in muscle strength and also an increase in power, achieving of course an improvement when performing sports activity.

On the other hand, if we do not eat breakfast correctly, we could find ourselves weak and without strength when it comes to performing the sports activity, lowering our energy and therefore, our performance in the sport.

Many people believe that they know how to make a breakfast for athletes correctly, however, many people make many mistakes, only managing to gain weight and not provide enough energy to the muscles.

In this article we are going to learn how to properly make a breakfast for athletes, thus maximizing your performance without gaining fat, something we all want to achieve.

What do you need to make a breakfast for athletes?

Oats, can be in the form of oatmeal, oat bran or rolled oats.
Milk.
Honey.
Eggs.
A coffee or energy drink.
A banana.
A yogurt.

Instructions for Making a Breakfast for Athletes

Get the source of slow carbohydrates:
The first thing that a good breakfast for athletes should have been a reliable source of carbohydrates, which is the main fuel of the muscles of our body. To do this, we are going to use slow carbohydrate sources, which are useful for sports since they are the ones that are released slowly in our body, which is more interesting for us if we do not want to run out of energy quickly. My favorite is oatmeal, as it’s tasty, comes in various forms, and is easy to eat. You can put it with milk, in the form of oatmeal making oatmeal pancakes or put it together with yogurt.
Nervous energy:
Apart from the food we put in our body, we also need to put something that stimulates us, since this way, our performance will increase. The best way is to drink caffeine, since caffeine activates us and is also a powerful fat burner for our body. It is normal to have a coffee, but energy drinks are also good to activate us, so you can choose the option you want, but do not drink more than 3 coffees/bottles of energy drink a day, as that is already bad for our health.
Source of fast carbohydrates:
If you are going to do strength sports, it is better to choose faster carbohydrates, as they are released more quickly in the muscle and make them more explosive. Forget about sugar and opt for natural sources such as bananas, honey (without abusing it) or tropical fruits such as custard apple or mango, as they have sugars, but they are natural and are not bad for your health.
Source of protein and fat:
We also need some protein and fat, since muscles are made up of amino acids and fat in small amounts provides us with powerful energy for the whole day. The best source of protein and fat is the egg, as it contains 50% of everything (100% protein in the white and 100% fat in the yolk). In addition, the idea that eggs give cholesterol is an absurd myth, so you can take them whenever you want with hardly any consequences.
Oatmeal pancakes, the perfect breakfast:
If you want a breakfast that includes everything, opt for oatmeal pancakes, which have all the ingredients mentioned and are very easy to make. Mix an egg with 100 grams of oat flour, a yoghurt and a little honey and beat until it becomes a homogeneous paste. Now put it in a pan until it takes a pancake shape and you have your ideal breakfast for athletes, as long as you also take a little caffeine.

Tips for Making a Breakfast for Athletes

These three articles will surely be of interest to you.
- How to Eat for Sports
- How to Eat for Running
- How to Fuel for a Marathon

When to eat breakfast: A question you ask a lot is when to eat breakfast and the answer is to do it 2 hours before training. If you take it before, you will go to play sports with a full stomach, which makes you feel very heavy and if you take it later, you will lose all your energy, therefore, have two hours of sports for breakfast.
Avoid junk food: Avoid eating dirty macronutrient sources, and by dirty, I mean empty calories. Avoid sugar at all costs, as it is an energy that is not used, the same as with trans-fat and saturated fat.

How To Learn Self-Defense

Sports Tips

HealthInFitness

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November 14, 2023

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In these times of crisis, we are exposed to threats all the time, whether they are thieves, rapists or people who want to attack our security, it is important to learn self-defense, and fortunately we can easily learn defense at home.

What do you need to learn self-defense?

Internet connection: If you’re reading this blog, it’s obvious that you already have it.
A partner: With a partner you learn better, since we will be able to make the practical application of self-defense more effectively.
Protective material: If self-defense is going to be very realistic, we advise mouth guards, gloves, shin guards, mats. All of this ensures the absence of injuries.
Desire to overcome fear and practice. You must lose the fear of being hit and practice if you want to achieve anything

Instructions for Learning Self Defense

Know your goals.
Choose the modality to practice according to the goals you have, it is not the same to simply learn to defend yourself a little than to want to be an expert in self-defense arts.
Choose one martial art or a mixture of several.
Karate focuses on unarmed striking, judo on holds, ju-jitsu focuses on throws, krav-maga is Israeli military defense. Depending on your objectives you can choose one martial art or another, for example to neutralize a rapist on the street, you will need to know where to hit and know how to defend yourself from attacks from behind, in addition to knowing how to defend yourself from weapons, choose a martial art that teaches you how to perform it.
Learn
a martial art takes years of dedication, be patient and first learn the basics of self-defense, once you master the basics you can continue learning other concepts and master the martial art, for example it is important to know positions and striking areas than to learn a very advanced key.
Strengthen your physique.
There is little point in learning a martial art without a physique to back you up, no matter how much you know, if the attacker doubles or triples your physical strength, you will lose the fight. There are many exercises that can be done at home and in doncomos.com, we have a lot of articles on tips for being fit, if you are fit and combine that with knowing self-defense, no one will be able to hurt you easily.
Practice.
Theory is not of much use, you can watch a thousand martial arts videos but if you do not practice enough, you will not be able to improve or overcome the fear of hitting, get a partner and practice, of course, always with protective equipment such as gloves or mouth guard to avoid injuries.

Tips for Learning Self Defense

Do not be conflictive: Many people who develop great strength, take advantage of it to overwhelm others, from here we advise you to only use self-defense to defend yourself in extreme cases, you must respect the physical integrity of innocent people.
Conquer Fear: When you are afraid you are blocked, and that makes you lose a lot of your abilities, most people are stronger than they think and if you are afraid you can lose to rivals weaker than you.
Prudence: Although you should not be afraid, you should not be reckless either, if for example you do not yet know very well how to neutralize knives, it may be better to give up your money or your belongings than to take a knife and die. That is why we must be realistic with our defense skills, and act according to the situation always without risking our physical integrity.
Pepper spray: There are certain sprays that are legal and that can be used in case of danger, if it is poured into the attacker’s eyes it will blind him for a few seconds, long enough to run away. Of course, don’t go around throwing it at just anyone, as you can get in trouble with the law.
Evolve: Perhaps we have a martial arts genius hidden within us, if you have potential, it is highly recommended that you go to a specialized gym and learn the martial art thoroughly, to get ribbons and compete. Having a high belt can give you many advantages such as points in police and civil guard competitions. I work as an instructor, easier in jobs as a security guard or nightclub bouncer. Or it can allow you to develop a career in martial arts combat.

How To Knock Down an Opponent in Combat

Sports Tips

HealthInFitness

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November 14, 2023

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If you’re playing knockdown contact sports like mixed martial arts or valedo, you’ll know that knowing how to take down an opponent in combat is essential if you want to ensure victory.

Knocking down seems simple at times, but the truth is that it is more complicated than it may seem at first glance. Many people mistakenly believe that you can only take down your opponent using brute force, but this is not the case.

Anyone who knows anything about fights will know that knocking down an opponent in combat is a matter of knowing how to take advantage of the levers, centers of gravity and the strength of some parts of the body such as the hips.

If you learn all this, you’ll be able to knock your opponent down much more easily, even if they double your size. It will also help you learn how to defend yourself from when they try to take you down, which will give you even more advantage in combat.

What do you need to take down an opponent in combat?

A partner to practice with.
A place to practice, if possible, with a soft floor (mats for example).

Instructions for Knocking Down an Opponent in Combat

Front-leg tackling:
This is one of the most basic takedowns out there but one of the most effective. First of all, we are going to stand at a close distance from the opponent in a guard position, and then rest the knee that we have in front of us on the ground. At the same time as we fall, we must grab the opponent by hugging him at knee height and stick our ear to his belly so that he cannot take us away. Now we’re going to take advantage of the power of the hips by bringing forward the leg that we had behind us and lifting up a little using the legs. Now all you have todo is use your body to unbalance your opponent by knocking him to the ground. To do this, we are going to rotate the body towards the place where we want to knock it down, while continuing to squeeze its knees and fall with it.
Knock down by defending yourself from a kick:
If you’re fast enough, you can easily knock down an opponent in combat by grabbing their leg and throwing the other one. When he throws the kick at you, be attentive and grab it, as soon as you have it grabbed, move the support leg with your foot inwards and use your arms to pull him to the side of his leg (if he gives it to you with his right hand you pull him to the right and vice versa). You should also use the strength of your hips to be able to pull it properly.
The wheelbarrow:
I call this mode of knocking down the wheelbarrow because we are going to attack it in a similar way to when we grab a wheelbarrow on the ground. To do this, we simply bend down and grab their legs below at knee height. Now we must pull forward with our body while pulling our legs upwards. In this way, we will be on top of the opponent and we will be able to finish him.
Using our weight:
Another takedown that I really like to use is to directly use our weight against the opponent. First of all, I warn you that for the inexperienced in fighting on the ground, it leaves you in a somewhat disadvantageous position. To do it, we are simply going to jump on the opponent, in such a way that we cross our legs at the height of their hips and grab their back so that they fall down. If you see that he doesn’t fall, grab him by the back of his knee to unbalance his center of gravity and finally fall to the ground easily.

Tips for Knocking Down an Opponent in Combat

Defend Against Takedowns Face: To avoid this knockdown, the first thing you have to do is prevent your opponent from being able to leverage with you. To do this, we are going to separate his face from our body and use our head to push his out. In this way, it will no longer have the advantage of the lever and you will only have to push down your leg to let it go completely. Then you can choose to either counter with a takedown, with a punch or walk away.
Defend yourself from wheelbarrow takedowns: You have to be aware of the possible sudden and fast movements of your opponent. When we see that he tries to do so, we will quickly move back and push his head down so that he hits himself on the ground and fails to do anything against you.
Defend yourself from takedowns from grabbing legs: Here it’s simple, improve the quality and speed of your kicks so that they don’t grab your legs. If they manage to grab you, quickly stick to the opponent and use the takedown to use your weight to knock them down.
Defend yourself from the takedown of using your weight: To defend yourself against it, you have two options. If you’re skilled, you can release his legs so that he falls to the ground. You can also choose to use your forward weight to land on top of the opponent and stay in an advantageous position.

How To Have a Perfect Ass

Fitness

HealthInFitness

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November 14, 2023

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Having a perfect ass is one of the most common aesthetic concerns among women, and also among men. This concern increases considerably as summer approaches. This should not surprise us since during the rest of the year we usually wear our butt well covered by different clothes but in the summer, we wear short clothes and swimsuits and want to show off a beautiful figure. However, if you want to have a perfect ass, you should know that it is not enough to try to get in shape in a couple of months. This is a constant job that you will have to carry out for several months.

If you want to have a perfect ass, you must pay attention to two fundamental details: diet and exercise. Food is one of the most important issues to take into account when trying to get the butt of our dreams. In women, and also in men, although to a lesser extent, the butt is one of the most common places where the body stores excess fat. In this way, we find that if there is an excess of fat in our diet, it will surely end up in our butt, so that we will not be able to have a perfect ass.

On the other hand, when trying to have a perfect ass, we must pay a lot of attention to the performance of exercise. Nowadays we consider a perfect ass to be one that is toned. Even if you don’t have excess fat in your buttocks, it’s perfectly possible that your buttocks don’t look pretty because the muscle is “sagging”. This occurs when our gluteal muscles are not properly toned. Therefore, to solve this, we must perform toning exercises. Toning exercises are also perfect for building muscle. If you want to know more about how to have a perfect ass, the diet you should follow and the exercises you should do to achieve it, keep reading.

What do you need to have a perfect ass?

Stick to an exercise routine
Healthy and balanced diet

Instructions for a perfect ass

Eat a balanced diet: Best of all, you decide to follow a Mediterranean diet. Diets to lose weight very quickly are not the most suitable for our health because as soon as we stop following them, we immediately regain all the weight we had lost. In addition, these severe diets often end up causing vitamin or nutritional deficiencies and dehydration. Therefore, you should try to follow a rich and balanced diet in which there is no lack of food of any kind. Avoid white flours and refined sugars. You should also eliminate any type of industrial pastries from your diet as they contain fats that are harmful to our body. In this article, we’ll also show you how you can go on a diet to lose weight.
Exercise: Exercise is the other fundamental part of getting a perfect ass. If you are somewhat overweight, you will have to do two types of exercise. First, you’ll need to start doing cardiovascular work so that you’ll lose all the excess fat. You should also complement this cardiovascular work with specific toning exercises for the buttocks and legs. Some of the best exercises to achieve this end are squats and jumping jacks. There is a wide variety of exercises of this type. Don’t always do the same exercises. The variety of training will help you not to get bored and will be much more effective than always doing the same exercises, but what is important is that you are consistent in your exercise.

Tips for a perfect ass

There are many people who decide that the best way to have a perfect ass is to have cosmetic surgery. However, this is not a good solution. If you are looking for something quick and effective, surgery is undoubtedly the most direct route, but in the long term it is not the best solution. The first thing you need to think about is that you’re going to spend a lot of money to get the perfect butt you’ve been craving. You are also going to undergo surgery, a serious process that will cause a great impact on your body and whose recovery process will be long and painful. Finally, and most importantly, if you don’t change your exercise and eating habits, over time you will regain your previous figure and the operation will have been useless.

How To Get a Flat Stomach

Fitness

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November 14, 2023

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Having a flat stomach is the desire of many people, since people who have a flat and defined stomach are usually more respected and considered more attractive than people with obesity.

In addition, people with a flat stomach are usually healthy, with exceptions, since having a flat stomach requires having low fat levels, something that is healthier than being overweight.

The bad thing about trying to be defined is that many people don’t know well what they have to do, making basic beginner mistakes such as dieting too strict (rebound effect), not doing weights or killing abs, so it is necessary to know what you should and should not do.

Before I continue reading, I want you to be clear that having a flat stomach is not achieved overnight and that there are no miraculous exercises that will make you lose your belly overnight. You must commit to being disciplined and having a minimum work ethic if you want to achieve your goals in life.

Once you’re clear, you can continue reading, as I’m going to explain step by step how to have a flat stomach.

What do you need to have a flat stomach?

Join a gym.
A tracksuit.
A lot of patience.

Instructions for having a flat stomach

Take care of your diet:
Forget forever about miracle diets, the dukan method, absurd diets such as the peach, artichoke or apple diet, as they are diets that only serve to help you rebound and regain all the weight you lost. Instead, watch your diet and eat healthier, as it’s more than enough to lose weight and without bouncing. The first thing is to almost completely eliminate sugar, which is present in many foods such as ketchup, fried tomato, juices, soft drinks and of course sweets. The second thing is that you try to eat clean and natural foods, avoiding highly processed meats and binge eating, except once a week when you can treat yourself a little bit. Also avoid alcohol and other foods and habits that don’t bring you anything.
High-intensity cardio: I
don’t advise you to do normal cardio, as it slows down your metabolism and can damage your knees and joints. Some examples of high-intensity cardio are burpees, which are a kind of jumping push-ups that should be done very quickly. It’s also good to jump rope several times, do sprints, and generally do high-intensity exercise for a short time. Do it three times a week and you’ll notice how you burn more and more fat.
Weight-bearing exercises:
Many people make the mistake of not doing weights when it comes to defining, something that in my opinion is a complete mistake, since weights make you have much more muscle mass, which is capable of accelerating your metabolism, thus getting to lose weight more quickly by eating more food. Do a bodybuilding exercise routine with free weights (whether you’re a boy or a girl) and ask your personal trainer to give you a proper exercise chart. In addition, thanks to this, you will achieve better aesthetics and greater physical condition in terms of both strength and power.
Sit-ups:
Doing sit-ups does not make you have a flat stomach, however, it makes you have a more attractive and marked abdomen when fat is lost, therefore doing sit-ups and not doing the rest of the tips in the article does not work, because fat hides the work, but doing it all together helps to improve aesthetics. Work all types of abs infrequently, without killing yourself with repetitions and working on performing a good technique in the execution.

Tips for a Flat Stomach

Don’t be in a hurry: Try to do this in a slow and calm way, losing little weight little by little and having a lot of patience. If you kill yourself to do sports and lose quickly, you will recover the weight obtained later, because you will burn muscle mass achieving and therefore, you will not have the desired metabolism and burn less and less fat. Try not to get too obsessed with the result, as everything will come if you have patience and tenacity in your goals.
Check out other articles in this section: In the sports section of doncomos.com we have many articles related to nutrition, healthy living and exercises, which will help you plan your meals and exercise routines, so do not hesitate to stop by.
If you found this article interesting, in our Fitness category you will find many more articles.

How To Fulfill Your Purpose to Exercise More

Exercise

HealthInFitness

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November 14, 2023

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How To Fulfill Your Purpose to Exercise More

Whenever we are a little overweight, we propose to go on a diet and accompany it with exercises or increase the amount of exercise we already do. This awareness of your sedentary state makes you decide to make a change in your life and, among other things, form the habit of exercising more. We want to help you fulfill your wish, we want to teach you how to fulfill the purpose of exercising more and for this we have prepared some tips.

What do you need to fulfill the purpose of exercising more?

An activity you enjoy
Consistency to do it every day
Company of a friend or group
Learn as much as possible about the world of fitness

Instructions for Fulfilling the Purpose of Exercising More

The most important thing to successfully achieve the purpose of exercising more is to choose the right activity, the one that best suits you. There are people who enjoy inside a gym and others need to be outdoors. Look for what you like the most or what you have always wanted to practice, you will feel stimulated to continue.
Be moderate when you start the chosen activity, if you do it excessively you will surely get tired quickly and give up soon. Go slowly, even if you have extra energy. You have time to increase the effort.
Don’t make excuses that you don’t have time, or that you don’t like gyms, or that you don’t know what exercise to do. Think positive. If you work a lot or study, subtract 20 minutes from your day to exercise, if you don’t like gyms, look for something outdoors, walk, run, if you don’t know what to do take classes… But don’t excuse yourself.
Think about how many benefits you will get from exercising, the best of all is what it produces in our brain, the release of endorphins that make us feel good, fighting depression, improving mood, self-esteem and even sex.
Beginnings are always difficult in all areas of life and incorporating a routine such as exercise into our lives does not escape this law. But you will see that after a few weeks you get used to it and start to enjoy it, at that moment you have to start seeing it as part of your lifestyle
The company of another person or a group is very good for creating this healthy habit. Look for someone to accompany you, perhaps between the two of you can achieve more than each one separately. But beware! You must not depend on another to fulfill your purpose, you must be independent. If one day he can’t, don’t say, “Then I’m not going.”
If you want to start exercising more for your health, you are on the right track, but if your intention is to lose weight, remember that sport is a great tool to lose weight, but it must be accompanied by a healthy diet and a routine of at least 30 minutes a day, so be realistic with the results that will always be proportional to your effort.

Tips for Sticking to the Purpose of Exercising More

Nowadays there are many activities to which you can dedicate a few minutes some days a week, think about it and try to live healthier
Doing a sport will also allow you to meet new people and socialize, which will always result in a positive experience.
If you go to a gym, be sure to consult your trainer to get you the right routine.

How To Fuel for Running a Half Marathon

Sports Tips

HealthInFitness

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November 14, 2023

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Running a half marathon is no joke, it requires a physical and mental state prepared for it, and nutrition is also an essential part if you want to keep your body as well prepared and nourished as possible.

When we talk about a half marathon, we are talking about running a rounded distance of 21 kilometers (21.097 km). People who show up to run that distance do so because they have been training previously and want to face this type of challenge.

It is a physical activity that requires a lot of effort, so burning calories is important, so people who train and prepare to run a half marathon are careful with their diet, controlling the nutrients and amounts they ingest, otherwise, they would lose weight and muscle mass during the process.

Below we are going to give you the steps on how to fuel yourself to run a half marathon, so that you prepare your body both inside and out, and successfully reach your goal.

The Diet

To begin with, keep in mind that it is an exercise that requires a lot of effort and that it consumes a lot of calories, so the fundamental basis of the diet will be to increase the number of calories consumed, but always in a healthy way and following precise guidelines, and of course in an intelligent way.

The diet we follow to prepare to run a half marathon should be between 2500 and 2900 calories (depending on sex, complexion, etc.) of which we will need:
between 375 and 475 grams of carbohydrates, between 60 and 85 grams of fat, and between 75 and 90 grams of protein.

The intake of five meals a day for a balanced diet is also maintained when we talk about eating to run a half marathon. Breakfast, lunch and dinner will be the hearty meals with the highest calorie intake, and mid-morning and snack will be the mini meals that will complete the necessary nutrients, and that will also prevent us from arriving at the main meal with a voracious hunger.

Nutrients

To make the physical effort required to run a half marathon, it will be necessary to increase the amount of fuel in our body, and this is achieved by increasing the intake of complex carbohydrates, with foods such as rice, oats, pasta, corn, legumes (lentils, beans, chickpeas, etc.), whole grains, wholemeal bread, or wheat bran. These will be the nutrients responsible for providing our body with the energy it needs. Considering their function, it is best to eat these foods for breakfast, mid-morning, and lunch. However, you could have some cereal for dinner.

Proteins are responsible for repairing and building structures in our body, which is why they are important in the diet, but you should keep in mind especially in this case that they must consist of proteins of vegetable origin or that come from lean meats (low in saturated fats) such as chicken or turkey.

Saturated fats are heavily restricted. Completely avoid industrial pastries and, of course, fatty foods or foods cooked with a lot of oil or fried. Always choose plant-based fats, such as olive oil, as well as oily fish such as salmon, sardines or tuna. In addition, the omega 3 in these fish prevents your defenses from dropping due to constant effort. And fruits like avocado.

Calcium will also be necessary in your diet, as it is responsible for preventing the deterioration of bones caused by the effort and wear and tear that comes with training and running. This will strengthen your bones. Take about 1500mg/day of calcium. For example, by drinking milk and low-fat yoghurts, as well as fresh cheeses. (This way you also control your fat intake.)

Last-minute tips

The last few days (two or three days) before the race you should increase your carbohydrate intake. Also remember that on the day you will run the half marathon, your last meal should be up to three hours before the race, so that your body has time to synthesize nutrients and you can manage to last the entire route. You shouldn’t overdo it with the food, you just need to be satisfied. Although, during these hours you could eat some fruit with a lot of sugar, such as bananas, which will also provide you with energy or be part of your energy reserves.

During the race, you’ll need to stay hydrated. If not, your performance will drop and you may not be able to make it to the finish line. Drink plenty of water, but if you see that you are running out of energy, you may prefer to drink an energy drink or a sugar drink. In addition, while training it is also necessary that you maintain a good level of hydration, especially by drinking at least one and a half liters of water a day.

Remember that each person is different, so as you go on the diet you will realize which foods help you improve your performance and which don’t, so pay attention so that you benefit from them.

In summary, the keys to eating to run a half marathon lie in following a smart diet based on increasing carbohydrates, reducing fats and taking protein in moderation. So, you can start preparing to run your half marathon.

How To Fuel for Running

Sports Tips

HealthInFitness

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November 14, 2023

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If you practice running, you must eat correctly in order to have enough energy to withstand the entire race, whether you compete or train. In this article, we will give you some guidelines and tips to learn how to eat for running, getting the most out of healthy foods and habits in sports.

Obviously “each runner is different” and some may not feel identified with any of these tips, but in general, we can establish some guidelines of what would be best to avoid before going for a run, as well as knowing what you should eat or drink before and during training.

Among other things, it is always good to carry a drink, gel or energy bar with you to maintain your energy level during exercise. If you don’t have these products, you can opt for some homemade alternatives like the ones we propose below.

What do you need to fuel yourself for running?

Gelatin
Chewing gum with sugar
Sports Drinks

Feeding instructions for running

Taking into account that in workouts of 2 to 3 hours you consume between 30 and 60 grams of carbohydrates for each hour of exercise, it will be necessary that 2 to 3 hours before running training you eat a meal that provides you with between 200 and 500 calories.
Sports drinks are well known, they provide between 15 and 20 grams of carbohydrates per 250ml. In addition, these carbohydrates speed up the absorption of energy. You can get a similar carbohydrate intake by mixing 2 teaspoons of honey, 8 teaspoons of sugar, and a pinch of salt in a liter of water.
Jellies sold in supermarkets can replace gels. These have between 20 and 30 grams of carbohydrates and also have electrolytes. It is better to take them with water to distribute the energy more quickly. Common jellies provide about 15 grams of carbohydrates.
You can carry some gum with sugar with you to chew on if needed during training or running. These replace Ride Shots that contain between 5 and 10 grams of carbohydrates each. They are easy and quick to take.
Power bar energy bars provide between 20 and 50 grams of carbohydrates and also provide a good amount of protein, helping you finish your run or workout without going hungry. A more natural alternative is fig bars that provide between 20 and 25 grams of carbohydrates and about 100 calories.
If you run you must take care of your calorie intake, you can limit your calorie intake but never below 80% of what your body needs. You also shouldn’t start a diet and start running at the same time, because it’s right now when your body needs more “fuel” to run.
We know that fruit is an essential food for a healthy state, but if you practice running, you should take into account which ones you can eat before training and which ones you can’t. If you are going to train for more than 2 hours, you should avoid fruits that contain sugars that are absorbed quickly, so we will leave aside melon, watermelon, kiwi, even peaches and apricots.
If you are training for about an hour, avoid fruits that contain sugars that are absorbed slowly as their effect in terms of energy supply will appear when we are already in the shower. These fruits are: strawberries, apple, cherries, grapefruit, orange, and pear.
Learn tips and tricks for running and cardio in the main category

Tips for eating for running

If you feel weak or dizzy while running, we recommend that you quickly drink some type of mineral salts or water.
Juices, cereals, dairy or energy drinks are some foods that are best taken after training.

How To Exercise Without Weights

Exercise

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November 14, 2023

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As I have said a few times, weight-bearing exercise is one of the best there is, however, not everyone can exercise with weights, with non-weight-bearing exercise for bodybuilding being the best alternative.

Before I start, I want to be 100% honest with you. Almost nothing can replace a good bench press, deadlift, squat, and military press. This is true, especially when it comes to aesthetics and strength.

The bad thing is that not everyone can or wants to exercise in a gym, not wanting to buy weight equipment for money or space reasons. This will make it impossible for us to do heavy exercises with weights.

Of course, this is not a reason to be doing nothing, since exercising without weights for muscle is a good alternative. Although it is not as effective, it is possible to achieve a good body that is beautiful and proportionate without lifting weights.

In addition, this tutorial will not only be useful for those who do not do weights, but it can also be useful for people who do weights, but for whatever reason (vacations, money) cannot go to the gym in a season. With this routine, they will be able to maintain themselves without losing muscle mass or strength until they return to the gym.

It is also aimed at young people, who are too young to do weights, but not too young to exercise. We will be able to create a good base of muscle mass, to start the weights with greater strength and physical resistance.

In addition, it is always better to exercise than not to do it, since there is no excuse for exercising without weights. I’m going to offer you exercises that don’t take up a lot of time and that most of them can be done for free, so don’t make excuses and get off the couch.

From the exercise section of doncomos.com I offer you step by step how you can train without weights very easily and effectively, to achieve strength, muscle mass and be able to have a good base to train with weights.

Instructions for exercising without weights

Self-loading:
We define self-loading as any bodybuilding exercise performed with our own body weight. These exercises are the most basic there are, but they can also be very effective if done correctly, especially in people who weigh a lot. We’re going to do three main basic calisthenics self-loading exercises, push-ups, pull-ups and sit-ups. Push-ups are performed with an opening at shoulder-width apart, going down until touching the chin and with the back as if it were a plank (with them we do chest, shoulder and triceps). Pull-ups are done by hanging on a bar and going up, being able to change grips to work different muscles as long as we go up to the top without bouncing (we do back, biceps, abs and forearm). Finally, we have the abdominals, which serve what their name suggests.
HIIT:
As you may have seen with the exercises above, we only did torso, leaving the leg untrained. The way to train it is with high-intensity interval training or hit, for which I have prepared two exercises, the sprint and the jump squat. For the quadriceps, we’re going to do 10 50-meter sprints resting a minute and a half between them. For the gluteus and hamstring, we are going to do 3 sets of 10 squats with jumping jacks, going down to parallel and jumping up and up, with 2 minutes of rest between sets. This will also help us to lose fat, since they burn many more calories than running, something that will help us to stay defined and with good aesthetics due to the low percentage of fat.
TRX:
Although with the above exercises we already have more than enough to sustain ourselves, we have one more option, the TRX. This is a self-charging device, which has the particularity of being able to be used to train and isolate all the muscles of the body. The TRX hooks to any solid place and is very easy to use, that is, pulling or pushing it to do the exercise we want, which will have our own body weight as resistance. The TRX has a high price (the original, then there are copies for 20 euros), but it can be a good solution for those who are looking for a professional result without going to a gym.
More autoloads:
When we already have a professional level, we can perform other calisthenics exercises that are more complicated than the ones we have already done at the top. We have, for example, the triceps dips, the muscle ups, the flag… If you know these exercises, you’ll know what I’m talking about, as they’re only for advanced level and they’re the ones that really make you strong. If you are interested in calisthenics, in many cities there are bar parks with large communities that practice it in groups, which can advise and help you.

How To Exercise with The Elliptical Trainer

Exercise

HealthInFitness

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November 14, 2023

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The elliptical is one of the most complete machines that you can find in gyms, in training rooms or, if you have space at home, you can also buy an elliptical, as it is a good investment to train in your own home. In this way, the elliptical allows you to do aerobic exercises of all kinds, increasing the intensity of your fitness training progressively and personally. The elliptical is a machine that will allow you to exercise practically your entire body and all your muscles: buttocks, arms, butt, abdomen, etc. In this way, you will be able to lose weight and fat, while allowing you to gradually tone and define your body. Thus, it is an ideal tool to complete your exercise routine, since if you warm up and stretch beforehand, the elliptical will be the extra gear that you will have to put into your fitness activity to achieve visible results. In this aspect, there are different exercises and routines that you can do with this machine. For all these reasons, today in doncomos.com we explain in detail how to exercise with the elliptical so that you make the most of the time you are on this machine.

Instructions for exercising with the elliptical

To start your elliptical machine workout, the first thing you’ll need to do is dress up in comfortable workout clothes. So, initially get on top of the elliptical and place one foot on each platform but without moving. Take a good look at the bars you have to hold onto, as there are usually 4: 2 stationary and 2 more to use at a more advanced level, as they move at the opposite pace to the platform. The idea is that you initially use those stationary ones so that you maintain total balance.
Before walking, take a good look at the programs that the elliptical has because, since there are machines that have automatic training programs and, on the other hand, there are others that you must increase the intensity yourself. So, make sure you understand the control panel before you start riding, as well as the different intensities of its programs.
Once you’re familiar with the elliptical machine, you’ll need to get on and place both feet straight and centered on the bottom two platforms. First, you should do a gentle warm-up at level 1 or basic level; This warm-up should last about 15 minutes, increasing the pace very gradually as the minutes go by. To start the exercise, you just have to start moving with both feet, in the same way as if you were walking, holding on to the handle.
Secondly, you will have to increase the pace but this time holding on to the two outer bars, that is, those that also move -at the opposite pace of the platforms-. In this case, in addition to working your legs, you will also exercise the muscles of your arms and pectorals.
Along these lines, you should also take your elliptical program to the next level. Keep in mind that it is much more important to exercise in a slower but more powerful way, that is, by doing more strength. For all these reasons, you should progressively increase the levels on the control panel of your elliptical machine.
At this point, it is very important that you keep in mind that running more will not mean that you will be exercising more. Many people believe that running and increasing speed on the elliptical machine makes you work harder; The truth is that you must adjust your power, levels and programs to gain resistance and perform complete and correct movements, both with your arms and legs.
The idea is that you also have a contracted abdomen, as it must work the whole body and the posture must be correct and adequate. In this case, as we said before, you should increase the pace. Thus, keep in mind that you work arms and legs, so we advise you to initially – during the first days of exercise – make an effort in equal parts between legs and arms, that is, balance your exercises.
As the days go by, you can increase the power of one of the two parts, that is, work your feet more than your arms, or vice versa. To do this, you must move your arms more and use your legs only to push your legs with medium power or move your legs with force and power and leave your hands on the handles immobile.
Finally, when you are fully familiar and accustomed to your elliptical machine, you can try training with varied programs that complement powers; Many elliptical machines have built-in exercise routines. Try one of these and choose the one that best suits your physical condition and preferences.

What do you need to exercise with the elliptical?

Elliptical machine.
Clothing and footwear suitable and comfortable for exercise.
Time.
Constancy.
Dedication.
Will.

Tips for exercising with the elliptical

Keep in mind that with the elliptical machine you will only perform one type of exercise; So, to notice better and healthier results, it is highly recommended that you complete your training with other types of exercises.
Healthy living isn’t just about exercise; You should also accompany physical exercise with a balanced, variable and healthy diet.