Perfect Hot Yoga Preparation.

Perfect Hot Yoga Preparation.

3 Days before class
Avoid caffeine and start increasing water intake.

1 day before class
Drink 1 ounce of water for every pound of body weight. Example you weight 10 stones/140 pounds you must drink 70 ounces/3.5pints of water

Get Your Kit Together
You must bring a towel – ideally a large one to cover your (optional) yoga mat and a small face towel.

You should come dressed for the beach – that means as little as modestly possible. Your skin needs to sweat – technical fabrics like dri-fit – will encourage it’s healthy cooling effect.

Hot Yoga Day
3 or more hours Pre Class
Eat a light fruit based breakfast. Add avocado, nuts and seeds and perhaps some oatmeal to make an energising smoothie.

2 hours Pre Class
Sip water – large quantities will ‘interrupt’ your practise. (loo visits)
Fast – no more food until after class.

Arrive in good time for your Class
Find your spot as directed
Set out your towel
Face towel and
Drink bottle- make sure it’s full.
Expect to drink 4oz every 15 minutes.

During Class
You may rest in child’s pose on the mat or find a cooler spot at anytime AFTER pose 3.
However, stay in the room if at all possible, to get used to the heat and humidity.

After Class
Re-Hydrate, re- hydrate Coconut water or a sports drink. You need electrolytes and water.
Re-feed – your post workout nutrition will have a HUGE effect on both weigh and fat loss.
Choose easily absorbed carbohydrates and fast acting proteins

Post Workout Nutrition RECIPE
1 bottle Lucozade Sport (not diet) plus 20g of your chosen protein powder. Within 20-40 minutes of the end of your class. This will promote muscle repair and growth plus energy replacement. You might bring this with you to class.

Hope to see you soon.

Jax Allen

5 Fitness Myths Busted

5 Fitness Myths Busted.

Myth #1: Crunches and Sit Ups & Curl Ups Help Bust Belly Fat

 

TRUTH: While exercises that target the abdomen can help tone and strengthen the muscles near your belly, they won’t make that paunch go away on their own. The human body doesn’t get rid of fat just in certain areas; when you exercise, fat loss is a full-body phenomenon. To reduce belly fat, focus on intense cardio workouts, supplemented by resistance training (which doesn’t have to include core exercises like crunches). And most importantly, fix your nutrition!

Myth #2: Women Should Stick to Light Weights to Avoid Bulking Up

 

TRUTH: The vast majority of women simply don’t have enough testosterone in their bodies to build the Arnold-like muscle mass that some want to avoid. In fact, lifting heavy weights, working with resistance bands and even body weight in suspension trainers will help women lose weight, gain increased definition, and build confidence.

Myth #3: Sweat is a Good Indicator of How Hard You’re Working

 

TRUTH: While a sweat-soaked t-shirt might make you feel super satisfied after a tough workout, there’s really no relationship between how much you sweat and how hard you’re working. So, next time you’re at the gym? Consider leaving that 90s style sweat suit at home.  Keep you’re sweating for the Turkish and Sauna after your workout.

Myth #4 : No pain, No Gain

 

TRUTH: There’s a big difference between pain and discomfort, says Michael Lagomarsine, an expert based out of Boston University’s Athletic Enhancement Center.

While you may have some muscle soreness after a particularly hard workout, anything that actively hurts while you’re doing it could be causing you damage. Extreme muscle pain for more than two or three days after a workout likely indicates that you worked at an intensity you are not used to – keep moving and don’t wait too long for your next workout. Your body is busy adapting, getting stronger and fitter, make sure you sleep and eat well to get the best results.

Myth #5: Stretching Before a Workout Helps Prevent Injuries

TRUTH: Multiple studies have found that stretching before a workout actually does nothing to prevent injuries. In fact, those who stretch before a run actually tend to wind up with more injuries than those who don’t.

I’ve been quoting these studies since the late 80’s, Don’t stretch a cold muscle ever!

 

Stretching after exercising seems to be the best option for those who want to avoid delayed onset muscle soreness.  That’s the soreness that kicks in 2 – 3 days after a workout. Instead of using stretches before a workout,  I include mobility to loosen joints, dynamic movements that focus on preparation for the exercises to follow.  I often use a series of plank exercises to create muscle heat and improve core strength to get off to a good start.

 

Myth #6: Low Intensity Cardio Burns Fat Best

TRUTH: You’re probably familiar with the “fat burn” zone on your favourite piece of cardio equipment, but there’s no proof that these zones are effective for fat burning. The idea that lower intensity cardio is better than high intensity cardio when it comes to losing weight is incorrect. When you stop your moderate cardio training your calories burning stops too. That’s why you pile the weight back on when you stop training or go on holiday!

According to exercise specialist and fitness author Tom Holland, fat loss is all about burning calories, and the more intense your workout, the more calories you’ll burn during your exercise and for up to 3 days after it’s finished.

 

Myth #7: Weight Machines Are Safer Than Free Weights.

 

TRUTH: This myth may actually put you at a higher risk for injury. Many gym enthusiasts stick to weight machines rather than learning how to use free weights, because they believe that the machine will correct their form and ensure that they don’t hurt themselves.

But there are still tons of ways you can use a weight machine that can damage your muscles and joints, from height and length adjustment to using weights that are too heavy to using the wrong muscle groups to push or pull. Whether you choose to use free weights or weights machines make sure you have a qualified trainer show you the ropes before you get started.

 

What other fitness myths have you heard that need to be busted?

 

Sources:

 

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Does Sweating Burn Calories or Fat?


Sweat And Its Effect On Fat Burning

As you go about your weight training workout routine, one thing that you may 
start to wonder about and question is whether sweat can be used as an indication 
as to how hard you’re working.  Does sweating really tell the whole story about 
whether or not you’re making the progress you should be?
Can one use sweating as indication of whether or not you’ve just done a great 
weight training workout session?

Before you jump to conclusions on this debate, let’s go over a few important 
things that you need to think about with regards to sweating and its effect on 
fat burning.

What Is Sweat?
The very first thing that you need to understand is what sweat is.  basically 
speaking, sweat is your body’s way of thermoregulating itself, helping to bring 
down your core body temperature when you’re starting to overheat.
The body will cause these tiny water droplets to be secreted by the skin, which 
then evaporate into the air, cooling the body off in the process.
It’s been demonstrated that men start sweating much sooner than women do and 
will sweat to much higher rates when exercising at the same intensity level.

The Sweating-Fat Burning Myth
So now that you know what sweating is, how does it correlate with fat loss? If 
you’re doing a weight lifting workout and are sweating buckets, does this mean 
you’re burning up fat much faster than someone who isn’t sweating as much?
The truth of the matter is that sweating has very little to do with fat burning. 
Sweating can be an indication that you are working harder during your workout 
and that can be an indication that you’re burning fat better, but sweating on 
its own doesn’t mean you’re burning fat.
You could lie out in the hot sun for hours on a lawn chair and sweat extreme 
amounts but this doesn’t mean you’re burning up calories and therefore body fat. 
In fact, a day of nothing but sitting in the sun burns few calories so the 
opposite would be truth.
Some people may feel thinner and even weigh less after a period of heavy 
sweating but realize that this is simply because you have lost so much water 
weight from your body.

Is Sweat Really Important?
So all in all, does the amount of sweat you show demonstrate a hard workout? 
Definitely not. While you should be working up a sweet during your workout to 
indicate that you are pushing yourself hard enough, don’t let yourself come to 
believe that this means you’re automatically seeing better results.
It takes more than a bit of sweat to actually burn off body fat – you need to be 
doing the right type of weight training program along with following a proper 
diet.  That is what will really get you showing remarkable results with your 
progress.
So keep these points in mind and don’t be fooled by the sweating myth any 
longer.

Sent from Jax Allen's iPhone