superadmin

Goal Setting Tips For Success

Published by superadmin on November 5, 2021 | Leave a response

At LIV Fitness in Dublin, CA, new members get a session with personal trainers. A trainer will help you create a program to reach your goals, whether it’s weight loss, more endurance or any other fitness goal. Setting goals help keep you on track. They provide a measurement of your success and let you know when you’ve made progress. It provides the direction so trainers can create a program to help you reach that destination quickest. Here are some goal setting tips for success.

Use the SMART technique.

SMART is an acronym for Specific, Measurable, Attainable, Relative and Time-Bound. The first step to creating any goal is to have a goal that’s specific and measurable, such as “I will to lose 15 pounds,” not vague like, “I want to be thinner.” It should matter to you, meaning it should be relevant. It should be time-bound and attainable, If you wanted to lose those 15 pounds in two months, it’s both attainable and time-bound. SMART goals give you a specific direction, motivation and a way to identify when you’ve reached your goal.

Big goals are exciting, but small goals are motivating.

If you’re completely out of shape, running ten miles is probably out of the question, but it does sound exciting. Running a block isn’t nearly as exciting, but it’s something you can achieve quickly to keep you motivated. You need both. Start with a big goal and break it down to smaller, more easily achieved ones. You’ll have build your confidence and motivation by achieving a smaller goal and moving to the next smaller one and experience the excitement of going forward toward your larger goal.

Remember you can change your goals or create new ones building on them.

Sometimes, goals need to be changed. Either you outgrew your original goal, have moved in a new direction or accomplished those original goals. Maybe you set a goal for your workout and accomplished it the first two weeks, do you simply quit there? No, you regroup and set a new goal that’s harder. You can change goals as you grow and change. If your goal was to walk 30 minutes a day, but you became so fit, it’s not a challenge, add a new goal, such as walking 20 minutes a day and running ten minutes, alternating between the two. Always keep your goals relevant and motivating.

Make sure your goal is something you can control. You can’t make yourself a foot taller, make your feet smaller or have a Barbie doll figure—which would be 39″-18″-33″ if she were human. Keep your goals realistic and something you can control.
Enjoy reaching your goal. Working out in the gym helps you achieve your goals faster, but not all exercise has to be in the gym. You can do other things you enjoy that are active. Ride a bike, go swimming or hula hoop with the kids. If you hate running, don’t run!
Take your goal to a new level. You need both an exercise program and healthy eating to be your best. Embrace a healthier way of eating. We can help with our meal plans that are right on your phone. Each meal also has a shopping list.
Be kind to yourself. If you don’t reach your goal, give yourself another chance and never quit trying. You only fail when you quit completely. We can help you reach your goal with our personal training program.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness

Strength Training With Common Household Items

Published by superadmin on October 25, 2021 | Leave a response

Even though we make it easier, by staying open 24/7, clients at LIV Fitness in Dublin, CA, can’t always make come to the gym to workout, and when that happens, they workout at home. While cardio training and flexibility training are easier to achieve, such as doing stretches or running, strength training is far more difficult, because most people rely on weights. You don’t have to change your workout schedule or eliminate strength training entirely when you’re at home. You can use household items you have available to accomplish the task.

You surely have a sturdy chair or a coffee table at home.

Most people have either one or both of these items. They can be used at home or even in the office—-as long as the chair doesn’t have rollers. Use either one to do push-up inspired dips. In the case of dips, it’s about the placement of your hands. Start on your knees and grasp the edge of the chair with your fingers pointing down under the chair and thumbs on top of the seat. Straighten your body and arms to a modified push up position at an angle with the floor. Slowly lower your body, bending at the elbow, until your head almost touches the chair, then raise your body back up.

Lift something heavy.

What are weights? Nothing but something compact and heavy that allows you to grip easily and lift. The handles of a grocery bag filled with groceries, like canned goods. Think backpack, kitty litter bucket or large purse. If you want a barbell, you probably have a broomstick somewhere that is attached to a dust mop and unscrews or sturdy pipe or curtain rod. Fill two backpacks with heavy cans and put them on the end of the broomstick for your barbell workout.

Everyone has a strength training tool that’s with them everywhere they go.

You don’t need equipment for bodyweight workouts, you just need to know the proper form. One of the personal trainers can help you with form and also create a bodyweight workout that will include strength training or using household items as weights if you find you have to workout at home occasionally. You’ll learn the right way to do the workout with a pro and be ready for anything life throws at you.

If you want to spend a small amount for home equipment that you can store easily, consider getting resistance bands. While you have to work harder to build bigger muscles, they’re great in a pinch when you can’t make it to the gym.
You don’t need small weights if you have water bottles or large weights if you have a detergent bottle or other bottle with a handle. Just fill them with sand or water and fill it more as you get fitter.
If you want to build core strength and upper body strength, lift something heavy and do it often. The more difficult it is to grasp, such as the biggest size bag of cat food, the more it works the core muscles that keep your body balanced.
Consistency is important, so if you can’t make it into the gym at your normal time or any other time that day, do your workout at home at your normal workout time. Schedule your workout and stick with your schedule.

For more information, contact us today at Liv Fitness

Posted in Fitness & Wellness

Staples To Have On Hand For Healthy Meals

Published by superadmin on October 15, 2021 | Leave a response

You may go shopping every week and have plenty of fresh fruits and vegetables in the refrigerator, but what if you can’t get out to shop or have friends stop over unexpected the day before you shop? Having a stock of staples that keep longer in the refrigerator or cupboard can help be a life saver if you want to make healthy meals and don’t have time for a grocery run. Here are a few healthy options that store well.

Dried beans can make a nice display in Mason jars, while also making a handy emergency staple.

Anyone with a smaller kitchen or who doesn’t have much cupboard space will appreciate being able to keep food that takes up little room. They also store longer in Mason jars. Packages of dried beans, chick peas and lentils fit that description. If you prefer not to go through the soaking process and storage space doesn’t matter, opt for canned beans and lentils. Both dried and canned legumes have a long shelf life, with canned ones lasting up to five years in the right conditions and dried ones kept properly can last over ten years.

Choose whole grains, such as brown rice, oats or quinoa to keep on hand.

Just like dried beans, whole grains last a long time when kept dry at room temperature, depending on the type you choose. They also store better in a Mason. Store them as you would dried beans, away from heat and moisture and in a tightly sealed bag or container. Grains can be kept in the freezer, however you must have a tight seal on the packaging. Ancient grains like amaranth, barley, spelt, farro, kamut, oats and bulger, can be great sources of fiber and nutrients. Shelf life can be as long as one year.

Some fruits or vegetables store for quite a long time and some last longer when frozen.

You don’t have to have fruits and vegetables that are unprocessed, as long as that processing is just canning or freezing, without adding sugar, other ingredients or chemicals. In fact, frozen fruits and vegetables may be fresher and nutrient dense than those you find in the store. They’re picked at peak ripeness and immediately frozen, not picked early and allowed to ripen on the way to the store. Fresh fruits and vegetables that last a long time stored in a cool place include apples, onions, garlic, beets, citrus fruits and winter squash.

Full fat yogurt keeps for up to 3 weeks or longer. It makes a great instant dessert when combined with chopped fruit, some ripe banana and nuts.
Keep condiments like pickles, spices and herbs on hand. Don’t forget apple cider vinegar. Apple cider vinegar is healthy and when herbs and spices are added, makes a great instant salad dressing. Distilled white vinegar is also disinfectant household cleaner.
Eggs have a three-week shelf life in the refrigerator. They make a great addition to almost any meal, whether it’s breakfast, lunch or dinner. Like beans, they’re an inexpensive source of protein.
Meat and chicken, when packed for the freezer properly can be stored up to a year. Fish can be stored up to five months. Have some on hand in the freezer with the date wrapped and stored, then always rotate new meat, poultry and fish toward the back.

For more information, contact us today at Liv Fitness

Posted in Fitness & Wellness

Foods For A Healthy Immune System

Published by superadmin on October 5, 2021 | Leave a response

Healthy foods can provide so much benefit for your body. It can help you lose weight, fight off chronic disease, reduce inflammation and pain, help build muscle tissue and create a healthy immune system. It just makes sense that in addition to working out, you focus on eating healthy. The first step is always to eliminate unhealthy food, such as foods high in added sugar or highly processed foods, like snack food or processed meats.

Add herbs and spices.

Garlic or onions added to your food, sage and other herbs, like rosemary, ginger, thyme and oregano can help boost your immune system. Raw garlic and cooked or raw onions help improve your gut microbiome—the bacteria, yeast and other microbes that are a part of the immune system. Basil, sage and rosemary are naturals when it comes to fighting infections. They’re also anti-inflammatory, to protect your health. If you want to fight off virus, sprinkle some holy basil in your food or drink a tea made of it.

Look for food with vitamin C.

You’ve probably heard that taking vitamin C will give your immune system a boost, and it’s true. It’s contained in citrus fruit, such as lemons, grapefruit or oranges and also in other foods, like sweet red peppers. A snack of an orange or a cut up red bell pepper with dip can be a healthy way to boost your level of vitamin C, plus also satisfy your hunger. Just one mini red pepper contains about 271% of your RDA, but only has 25 calories.

Vitamin D and zinc are a necessity to be your healthiest and boost your immune system.

If you want to keep your immune system strong, focus on foods with zinc and vitamin D. Zinc is necessary for a healthy immune system and is available in shellfish, nuts, beans and other legumes. One of the best ways to get vitamin D is to get out in the sun. Luckily, based on our latitude, people in Dublin, CA, are able to absorb adequate sunlight year around, so exposing as much flesh as possible for approximately. The amount of time you need to spend varies by time of day, season, altitude, skin color, weather conditions and air pollution, but for most people, it’s approximately 15-20 minutes a day without sun screen. Including tuna, egg yolk, sardines and salmon in your diet also boosts vitamin D.

Foods that help the gut bacteria, which in turn aid your immune system, include kefir, sauerkraut, yogurt, pickles and other fermented foods that boost the probiotics. Having beneficial bacteria can also help you be calmer and regulate mental activity.
Make sure there’s lots of greenery on your plate, like spinach and Brussels sprouts. Both are high in antioxidants, which include vitamin A, C, E and phytonutrients.
Fight off the flu and colds with berries, such as elderberries, raspberries or blueberries. They’re anti-fungal, antimicrobial and antibacterial. More recent research shows they can boost your immune system to help fight viruses.
Avoid food with added sugar. Too much sugar not only affects the microbes in your digestive system, giving yeast more food and healthy bacteria less. It also affects your immune system negatively.

For more information, contact us today at Liv Fitness

Posted in Fitness & Wellness

Are Some Sugars Worse Than Others?

Published by superadmin on September 25, 2021 | Leave a response

Cutting out sugar is important if you want to be your healthiest. Occasionally, you may want a sweet treat beyond fresh fruit, which is the best way to get sugar. Which ones should you choose? Are some sugars worse than others? Sugar is in everything we eat today. In fact, it’s estimated that people consume 152 pounds of sugar each year. We eat one and a half times more sugar in a week than Americans at in a year 200 years ago, when two pounds was the typical consumption per year.

Natural substitutes for sugar provide extra energy just like sugar does.

Extra energy means it contains more calories. In most cases, while they may be healthier, natural alternatives also has the extra calories, so if you’re trying to lose weight, they won’t be as beneficial for that. There is an exception and it’s called Stevia. Stevia comes from the leaves of a South American bush called Stevia rebaudiana. It’s super sweet. 200 times sweeter than regular sugar, but it has no calories. It also provides additional health benefits, such as lowering blood pressure and reducing the risk of metabolic syndrome.

Date paste is one alternative to sugar, but other fruit can also be used.

When you want a sweet treat, it’s pretty difficult if you’ve given up white sugar, but there’s a way to make them that cuts it out or reduces your sugar intake. Date paste is a natural sweetener that is made with dates and water. It provides all the health benefits of dates, such as nutrients, fiber, and antioxidants. It’s also anti-inflammatory providing protection to the brain and a good option for diabetics since it has a low GI. One cup of date paste can replace a cup of sugar. Applesauce is another way to use fruit. You can use it to replace half the oil or half the sugar in almost all recipes.

A little known fruit is becoming more popular as a sugar replacement.

Luo Han Guo, also known as Buddha fruit or Monk fruit is between 150 and 300 times sweeter than sugar, but it doesn’t have an effect on blood sugar levels. It contains many nutrients, including vitamin C and was used by Buddhist monks for upper respiratory problems. It also in anti-inflammatory and is also beneficial for heart health. There is one drawback, people often complain of an aftertaste, which leads some manufacturers to add other ingredients that aren’t as healthy.

If you take blood pressure medication or already have low blood pressure, talk with your health care professional first before using stevia.
People who are allergic to pumpkin or have a problem with their pancreas shouldn’t use Buddha fruit to sweeten their food.
Another less well-known natural sweetener comes from the yacon plant. The flower looks like a daisy, while the root looks like a sweet potato. When the root is eaten raw, it has a taste like celery, apple and watermelon mixed. The root is boiled for the sugar, which also lowers blood pressure.
Honey, coconut sugar and maple syrup and healthier options. All three contain more nutrients, may require less since they’re sweeter and has slightly fewer calories. Honey is antimicrobial and may help with allergies.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness

Why It Gets Harder To Lose Weight As You Age

Published by superadmin on September 15, 2021 | Leave a response

If you’re over the age of 45 you know it gets harder to lose weight as you age. Seniors clients at Liv Fitness in Dublin, CA know they have to work a little harder to achieve their goals. That doesn’t mean it’s impossible, just a little harder. One reason losing weight is more difficult is that metabolism slows as you age. Sarcopenia—loss of muscle mass—occurs after the age of 30 at the rate of approximately 3 to 5% per year if you’re sedentary. That can affect your metabolism.

Muscle tissue burns more calories than fat tissue does.

Not only does muscle tissue burn more calories, increasing your metabolism around the clock, the more muscle tissue you have, the more active you’ll probably be. Loss of muscle mass negatively affects your insulin sensitivity and keeps testosterone levels higher. When you work to build muscle tissue, such as doing strength training, you’ll not only build more muscle tissue, you’ll also burn more calories, not only while you’re training, but for hours afterward. The more calories you burn, whether via metabolism, exercise or afterburn, the easier it is to lose weight.

Your hormones play a role in weight gain and how hard it is to lose weight.

Hormones change in both men and women as they age. Men have a drop in testosterone levels, while women lose estrogen. Hormonal imbalances can occur, particularly in menopausal women. All those things can make weight loss more difficult. Hormonal changes can cause abdominal fat, the most unhealthy type of fat and hardest to lose. Exercise and a healthy diet can help balance hormones and solve some of the problems.

Stress and a sedentary lifestyle can account for some of the weight gain.

As people approach their fifties and sixties, they aren’t normally as active as they used to be. Most people are in less active roles at work, having graduated up to a more sedentary job that also comes with more stress. Commuting becomes part of daily life, so hours are spent driving. With driving and work, stress builds. Stress produces hormones to fight or for flight. One of those hormones is cortisol, which is associated with the accumulation of belly fat.

A healthy diet is important. Foods high in protein, fresh fruits and vegetables and healthy fats help you lose weight. Avoid foods with added sugar and processed food that can cause inflammation, which contributes to weight gain.
The older you are, the harder it is to stay hydrated. Studies show that drinking more water can aid in weight loss, particularly if a glass of water is consumed 15 minutes before eating.
As you reach middle age, your body makes less human growth hormone—GH. GH helps build muscle mass, so with less, you have to work harder to just maintain muscle. Less muscle, fewer calories burned.
Losing weight is not impossible. Start with a healthy diet, adequate protein, plenty of rest and exercise. Working out a half hour or more five times a week can make a huge difference.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness

Do I Need To Eat Protein With Every Meal?

Published by superadmin on September 5, 2021 | Leave a response

You do need to eat protein with every meal if you want to build muscles, lose weight or balance your hormones. Studies also show that for most people, eating more than 30 grams at one time provides no additional benefit for muscle development and the excess isn’t beneficial for most, except athletes. Considering a 3-ounce serving of salmon is about 25 grams of protein, 3-ounces of beef is approximately 29 grams of protein and a cup of cottage cheese is approximately 28 grams of protein, you can see how easily consuming more than 30 grams at one meal can be.

Protein keeps you feeling full.

When you consume adequate protein at a meal, you’ll feel fuller longer and quicker. There’s still a debate as to why that happens. Some think it’s because protein contains peptides, which cause the brain to create satiety hormones. Unlike simple carbs, like sugary treats, protein doesn’t affect blood sugar levels, making them spike then drop a few hours later, which causes you to be hungry. Feeling fuller longer means less potential for eating extra calories between meals. You’ll also maintain your energy levels when you eat smaller amounts of protein more frequently.

Protein is required to build everything from blood cells to hormones.

Hormones that play a role in all parts of your body require protein. They control your metabolism by stimulating your thyroid or help you sleep at night with melatonin. You need a continuous supply of protein, some protein approximately every five hours, since all these things are continuously being created.

Ideally, you should spread your protein intake throughout the day.

Most people eat little or no protein for breakfast, have a small amount at lunch and then feast on protein at supper. If you’re trying to get into shape and build muscle tissue, consuming protein throughout the day is important, particularly before working out and after your workout. It helps prevent loss of muscle mass and boosts recovery, so including it in your snacks is also important.

Some studies show that consuming protein at bedtime may help muscle synthesis as you sleep. It can curb your appetite, which can help you sleep and give you energy in the morning. Think lighter foods like cottage cheese or Greek yogurt.
Opt for protein from whole foods, such as eggs, dairy, quinoa, beans, meat and fish, rather than protein supplements. Make sure your snacks provide protein, too. Nut butter and whole wheat toast is a good option.
Listen to your body and adjust your protein based on how it reacts to your dietary changes. If you find you have more energy or other beneficial results, keep that change. If not, tweak your dietary intake more until you do find the optimal pattern. No two people are exactly alike. Do what’s right for you.
While protein powders can be used occasionally as a supplement, whole food is always best. If you do need to use a protein supplement, read the label carefully for added sugar. Find ones that are certified as pure. Some contain hidden heavy metals and chemical contamination.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness

Best Foods For Energy

Published by superadmin on August 25, 2021 | Leave a response

Do you need a boost a few hours after lunch? Are you dragging through your workout, unable to get through those final sets? Everyone needs a little pick-me-up at some time or another. Many opt for sugary treats, which only boost your energy for a short time. There are healthier foods for energy that will keep you going at peak performance longer and some drinks that may surprise you. Focus on more than just your snack. The food you eat at meals also plays a big role throughout the day. You need all the essential nutrients to function your best.

Have a banana or apples on your oatmeal and you’ll be functioning at peak energy all morning.

Oatmeal stabilizes blood sugar levels by slowing absorption of carbs via the soluble fiber. It has manganese, iron and B vitamins which helps the body maintain a uniform level of energy release. Apples and bananas do have sugar, but also fiber. Bananas have other nutrients like vitamin B6 and potassium to make it last. Natural sugar isn’t as bad as added sugar when it comes to blood glucose spikes. Make some overnight oats and take it to work in a mason jar, adding bananas or other fruit when you need a snack.

Make a tuna salad, a dish of brown rice or hard-boiled egg for a quicker picker-upper.

Fatty fish, like tuna, are good sources of both omega-3 fatty acids and vitamin B12. B12 helps produce red blood cells and improves the functioning of iron. Both are important for more energy. Omega-3 fatty acids help lower inflammation, which often is the cause of fatigue or exhaustion. Brown rice contains loads of magnesium, which helps breaks down both protein and carbs for energy. It’s also filling, but low on the glycemic index. Eggs are high in B vitamins and protein, especially leucine. Protein creates more sustained energy, leucine stimulates the production of energy and B vitamins are necessary to produce energy.

Drink more water or grab a cup of coffee or tea.

Most people automatically think of coffee when they want a lift, because of the caffeine. Black tea has almost as much caffeine. While green tea has half as much as a cup of coffee, it has potent antioxidants and also L-theanine that reduces some of the side effects of caffeine. Just plain cold water is another great energy booster. Even mild dehydration can leave you sluggish and tired. Try drinking a glass of water then next time you’re exhausted, even if you don’t feel thirsty. You’ll be surprised at how well it works.

Sweet potatoes are high in fiber and also high in sugar. That’s the perfect combination for sustained energy. The fiber keeps a steady source of energy to be released so there’s no spiking or dipping.
Sometimes, a little chocolate is in order, but make it dark chocolate. Just a small amount is all that’s necessary to improve brain functioning and boost blood flow. Chocolate also contains caffeine.
Quinoa is high in protein, dietary fiber and carbohydrates. It also is nutritious, with loads of vitamins and minerals. The fiber levels out the release of the energy from the carbohydrates to sustain you longer.
Make a yogurt parfait. Yogurt has natural sugar for energy, but also protein that slows its digestion. Put a layer of berries that fight inflammation, provide fiber and carbs and top with a layer of walnuts, almonds or cashews for more protein, omega-3, fiber and vitamins and minerals that boost energy.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness

High Fiber Foods You Should Be Eating

Published by superadmin on August 15, 2021 | Leave a response

If you come to LIV Fitness in Dublin, CA, or use our app instead, you’ll notice we focus on more than just exercise. Having a healthy diet is just as important no matter what your fitness goal. No matter how long and hard you train, you’ll never out-train a bad diet. That’s why we emphasize a diet that eliminate foods high in sugar and those highly processed. It’s also why we focus on nutrient dense foods, whole foods and high fiber foods. High fiber foods not only fill you up and keep you feeling full longer, they feed beneficial microbes in your digestive tract to maximize health benefits.

There are two types of fiber, soluble and insoluble.

Soluble fiber turns into a gel when mixed with liquids, while insoluble doesn’t digest, but passes through your digestive system, adding bulk and keep stools softer and easier to pass. Both types of fiber are important. Insoluble fiber slows the digestion and absorption of carbohydrates, so it helps level blood sugar. Insoluble fiber can help prevent constipation, hemorrhoids and lower the risk of cancer. Some of the best sources of insoluble fiber include berries, oat bran, whole grains, beans, spinach and nuts.

Boost your energy and enjoy a sweet treat when you eat fiber.

If you want to keep your energy level at its peak, eat a serving of sweet potatoes. These high fiber veggies slow carbohydrate digestion, which helps you have a more consistent blood sugar level throughout the day. If you want more sweet evidence, check out apples, bananas, oranges and pears. All are high in fiber and increase your energy, while reducing your appetite. They all are high in other nutrients to help your body in other ways. Apples are a top choice for women and just like pears, should be eaten with the skins on for maximum benefit.

One reason to have a meatless Monday is the benefits from eating beans.

Beans are often a highly underrated source of protein and fiber. They’re versatile and inexpensive, so why not have some navy beans for your next meal. It only takes a half cup of cooked navy beans to provide as much as 34% of your daily fiber requirement. They’re easy to store and have a long shelf life, so you can keep plenty on hand. Beans are high in thiamin and folate, which improves brain health. They lower the risk of heart disease, diabetes, cancer, as they improve digestion and circulation. Beans also help in cell growth and repair.

Finding ways to boost your fiber intake can be as simple as adding a few more veggies to your meal. Green peas, butternut squash and even white potatoes if skins are left on them, are good sources of fiber.
Soluble fiber is a prebiotic that feeds beneficial microbes. Your microbiome, the microbes in your body, affect all bodily functions. In fact, you have more microbes than cells.
Oatmeal is a good source of fiber and has been shown to not only help slow sugar absorption, keeping you feeling full longer, but also is beneficial for lowering cholesterol levels. Other whole grain products are also beneficial.
Not only do most fruits and vegetables provide high amounts of fiber, they also provide other nutrients. Berries, such as blueberries, strawberries and raspberries, provide an antioxidant that’s called anthocyanin, which has numerous health benefits.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness

Is Caffeine Bad For Me?

Published by superadmin on August 5, 2021 | Leave a response

If you love your cup of coffee and drink several throughout the day, you may be a bit concerned whether it’s healthy. You may have had loved ones or even health professionals tell you that caffeine is bad. There are some benefits to getting caffeine naturally. For instance, a cup of coffee or tea before a workout may actually boost your performance. There are also some drawbacks to getting too much caffeine, which can easily happen if you use caffeine tablets.

Caffeine is in coffee, tea and chocolate.

Caffeine is a stimulant, which is one reason it helps your body get moving first thing in the morning. For some people that are sensitive to the caffeine, it can raise blood pressure. If too much is taken or if you’re sensitive to it, it also can raise your heart rate and make you feel like your heart is racing. For those who have no problem with a little caffeine, coffee before a workout might actually help you burn more fat as fuel and even increase your endurance during the workout.

It doesn’t take much to get the benefits of caffeine when you exercise.

If you want a boost to your endurance, it takes between 200 and 350 mg of caffeine. That’s about two cups of coffee or black tea or four cups of green tea. Avoid taking caffeine pills, since it’s far easier to abuse them or overdose. Too much caffeine can actually interfere with your workout, causing dizziness, insomnia, abnormal heart rhythms, anxiety and dehydration. Dehydration actually makes you tire more easily.

Caffeine sensitivity occurs in some people.

You’ve probably witnessed it yourself. One person can drink a pot of coffee and sleep like a baby, never having any effects from the extra caffeine. Another person takes just one cup and is left with insomnia or has the jitters the rest of the day. Each person has a different tolerance for caffeine, so monitoring your tolerance is important. It acts like a diuretic and can cause diarrhea and upset stomach.

If you suffer from GERD, anxiety or have ulcers, caffeine can exacerbate these conditions. Pregnant and breastfeeding women should avoid it too. Those with high blood pressure or who have sleeping disorders should limit caffeine intake.
You might be surprised at all the things that contain caffeine. It’s in medications, such as pain relievers, dark chocolate, dietary supplements and soft drinks.
Caffeine enters the toxic level at 1,200 mg, or about 12 cups of coffee. 1.2 to 1.7 tablespoons of pure caffeine is lethal. Taking just one teaspoon of caffeine powder has the same side effects as drinking 35 Red Bulls.
To be your healthiest, after a cup or two of coffee, switch to plain water. It’s energizing and can help make you more alert. If you drink coffee or tea, drink it black to avoid the extra calories of sugar and added toxins from sugar and milk substitutes.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness