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Vegetarian Cyclists Nutrition
Dec 29th, 2013 by Aldouspi

Vegetarian Cyclists Nutrition

“The average person has about the same amount of iron in their body as a large rusty nail. It’s purpose in the body is to help with the formation of red blood cells that are used to transport oxygen to a cyclists hard working muscles. A deficiency of iron could lead to anemia and the associated symptoms of tiredness and fatigue. In athletes where the risks of over training are high (such as in cycling) it is vitally important to maintain high levels of iron in order to maintain performance. Symptoms of Iron Deficiency in Cyclists Symptoms of iron deficiency are not unique to the condition and can easily be mistaken for general states of tiredness. To the cyclist however, many of the symptoms can simply be diagnosed as over training when in fact a deficiency can be a cause of the symptoms. Symptoms of iron deficiency include: Fatigue Weakness Brittle Nails Irritability Paleness of colour in the face/tongue Pica (a strange craving for mineral rich non food substances such as dust or sand) Vegetarians and iron Iron is one of the most difficult minerals for our bodies to breakdown and absorb. In addition endurance athletes such as cyclists lose iron during exercise and therefore need to ensure iron intake is high to maintain the correct levels. Add to this that vegetarians generally have a lower iron intake because of their diet (see below) and it is easy to see why cyclists with vegetarian diets need to pay particular attention to their iron intake to avoid an iron deficiency. Foods that are rich in iron Most mild iron deficiencies in cyclists can be corrected by changes in diet that result in an increase in the consumption of iron rich foods. Generally foods contain two types of iron: Heme iron sources are usually found in meats and are much more easily broken down and absorbed by the body than non-heme ironthat is usually found in vegetables and grains. The foods listed below have high iron content; Lean red meats, chicken, turkey Fish (eaten by some vegetarians) Eggs Beans (fresh or baked), lentils, chick peas Nuts Fortified breakfast cereals Brown Rice Tofu Wholewheat bread Leafy greens such as spinach and broccoli Dried fruit such as apricots, prunes, raisins Avocado Iron Absorption Most vegetarian diets do not contain as much iron as a non-veg one. The interesting thing about iron as mentioned above is that the body finds it very hard to absorb. Vitamin C has been found to be great at helping the body absorb iron. Foods particularly rich in vitamin C such as oranges, kiwi, broccoli, kale, tomatoes, peppers and orange juice can massively increase the amount of iron you can absorb. Therefore if you are a vegetarian be sure to make sure you include these types of foods in your diet. On the flip side tea has been found to impede iron absorption so again try to avoid drinking tea with or immediately after your meals. Iron Supplements Iron supplements are usually not required unless you have very severe iron defficiency. Too much iron can be very bad for the body and so most doctors recommend treating any deficiencies purely through the adaption of diet. Donating Blood If you give blood you usually have about 1 pint removed each time which equates to about 10% of the total blood in your body. If you have particularly low iron levels the nurse may send you away without taking any blood telling you to increase your iron intake. Assuming you do give blood, you will need to pay attention to your diet to help your body recover it’s hemoglobin levels as quickly as possible. Your on bike performance should not be affected for moderate rides however during high intensity rides (races, interval training etc) you may notice a drop in performance until your body has recovered which can take up to 14 days.”

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Fat Burning Diet Mistakes Fixes And Facts To Burn Fat Fast
Aug 1st, 2011 by Aldouspi

Fat Burning Diet Mistakes Fixes And Facts To Burn Fat Fast

To burn fat you must be in a calorie deficit simple right? This deficit is accomplished by reducing the number of calories you eat each day or increasing your energy expenditure through exercise. To burn fat fast a combination of both is best.

What's important to keep in mind with your fat burning diet and workouts is that you must make certain adjustments to make sure you are actually burning fat and not lean muscle.

Mistake #1 - Losing Muscle And Fat

This is a common problem, rather than getting leaner, you can lose a combination of both muscle and fat. In order to stop this and just burn fat, increase your protein intake, Reduce your modified carbohydrate intake, Stick to fruits, vegetables, and raw nuts for carbs limit your cardio workouts and keep your weight training heavy.

Doing light weight, high rep workouts are the primary reason why you lose lean muscle.

Keep in mind that a good rate for fat loss is about one to two pounds a week. More than that and there is a good chance that you're losing muscle.

* Fat Burning Fact *

In order to burn one pound of fat, you have to create a total caloric deficit of 3,500 calories. The normal approach is to aim for 500 calories a day so that you total the 3,500 calories over the course of one week.

Mistake #2 - Not Changing Your Workouts

I'm a big believer in variety in my workouts. The human body has a great defense mechanism against change. Stick with the same workouts(exercises, sets and reps, tempo, weight etc.) and your body will quickly adapt and you will stop burning fat and adding lean muscle.

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By changing your workouts, doesn't happen. Change your exercises. Always strive to lift more weight. Use complexes doing one exercise right after the other as an example: Do a set of Bench Presses then go straight into a set of Bent over Rows. Rest and repeat. Use timed sets. Set a timer for say 15 minutes, using the example I just gave you see how many reps you can do in the 15 minutes next workout try to top it.

Mistake #3 - Not Using Weight Training

When it comes to fat burning all too often the advice is marathon treadmill workouts or overdone aerobics classes. With this approach you are really cutting your fat loss efforts short.

Weight training Increases Your Metabolism

Weight training has been proven to give a long lasting boost to your metabolism long after your workout is over. Weight training will help you maintain your total amount of lean muscle, creating a permanent increase in metabolism.

Muscle burns calories at a higher rate. So by having more lean muscle your metabolism will be working at a higher rate even at rest.

Cardio training will only cause a short rise in your metabolic rate for an hour or two after your workout, taking away from the overall calorie-burning benefits compared with resistance training.

Mistake #4 Low Intensity Cardio Workouts

Use high intensity Interval training, a higher heart rate burns more calories. For example, you burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high intensity, and you also burn more total fat in less time during a high-intensity workout.

Think Interval Training, using sprints as an example, sprint for one minute and then walk or jog for two are best for burning fat.

Combining high-intensity sprints (anaerobic) for 1 minute with walking or jogging for 2 minutes also boosts your metabolism long after the workout is done, so you're still burning fat and calories hours after your workout is over.

There are a lot of subtle changes that can make a big difference in getting to your health and fitness goals. If you think about and are aware of what you are eating on a daily basis I would bet making some healthy substitutions you could easily lose 500 calories a day. When it comes to diet it is Never about skipping meals it is about making healthier choices.

With your workouts always use heavy weight (what is heavy to you), use compound exercises(squats, deadlifts, clean & press, dips, rows etc.) this is where you get the best results in lean muscle gains and fat burning. Always workout with intensity. Keep your workouts short. If you are using compound exercises you can work your whole body in 3-5 exercises.

Losing that excess body fat doesn't need to be as complicated as some would have you believe. The subtle changes I talked about in this article are easily accomplished. The question is how bad do you want it.

Just picture this for a moment: In 30 short days from now you look in the mirror and there it is - Or actually there it isn't. It's You with 8-10 lbs less body fat. Close your eyes right now see it and focus on it. Imagine how you will feel with what you have accomplished.

 

Article from articlesbase.com

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