First tip that I personally follow is: no carbs 3-4 hours before bedtime. Now this GREATLY depends on whether or not, and what time I will be working out at. As I am a big fan of pre and post workout fruit, I may be consuming a few within this time if I am doing some light evening training, 30-45 minutes of gymanstics/bodyweight stuff...
Otherwise, protein or healthy fat is all I would consume for snacks during this time period...You can actually check out my BJJ trainer's recipe for a good protein meal for the evening time right here -->> Protein Delight for fighters or Athletes cutting weight
Now, because I often work out in the evening (as well as the morning) I am forced to eat some carbs for fuel, especially natural sugars from fruit (fructose, glucose - the energy particle of life)
So, in retrospect, I don't normally follow this rule unless I've gained some weight and training to get back down a few pounds! :P If you're out of shape, or trying to get down in weight, I'd say WORK OUT DURING THE DAY OR THE MORNING AND AVOID CARBS BEFORE SLEEP (as we established 3-4 hours before bedtime) AS WELL WORKING OUT CLOSER TO BED TIME
TEA: If you know me, you know I OVERstock my kitchen cabinets with tea
Exhibit A:
Three: If there's MORNING yoga...then there's DEFINITELY EVENING YOGA!!! This depends on my day, amount of physical activity and stress haha. One day a week I try to do about 90 minutes worth of intense yoga, usually on Sundays which is my "recovery" and flexibility day. Any other day of the week I tend to do about 15 minutes worth (just like the morning) to take some stress away...
there are many movements and stretches you can incorporate into your routine so find whatever works. (I won't even begin to list all the different yoga positions and movements because there is SOOO MANY of them but if you google something and ATTEMPT IT, you'll get a good idea of what works for YOU )
Anything that you will do in the evening should work to relax you and calm your mind and body. Child's pose, Embryo pose, Deep forward fold, corpse pose all are very excellent along with cat/cow stretch for the curvature of your back :)
extended child pose
so your body has (hopefully) it's nutrients, minerals, protein, fats, carbs for the day. you're calm and relaxed and you're ready for slumber...SLEEP TIME IS THE MOST, again that is , THE MOST important thing in your life. It helps with weight loss, maintainance, stress reduction, physical recovery, recovery from the cold/flu, and sooo much more. try to get 6-8 hours based on how tired you are...if you gotta be up at 5 am and your fave show is at 11 PM...WATCH IT THE NEXT DAY!!! Your health and being-awesome-ness is way more precious and important :)
I like to go to sleep without the TV on (as it actually prolongs your falling asleep process along with the quality of your sleep) and with both my cell phones (yes I have two, ONE IS FREE don't judge me) on silent and placed far away from my bed to reduce "electromagnetic interference" EMI, on your body...wonderful research paper on the subject I recently read can be found: Right Here!!!
that wraps up my evening time haha. If you read, study, etc it's actually a good time to do so in the evening as the way absorbtion memory works is "retained" during the, you guessed it, retention state the BEST during sleep. source: Proof!!! haha BUT DO NOT THINK THIS IS OKAY TO CRAM FOR FINALS THE NIGHT BEFORE...even on Adderall.
got any questions, two cents, comments, criticism (like I give I like :), or anything intriguing to add hit me up on facebook : Arthur KnoqOut :)
or email me Arthur@KnoqOutMMA.com
OR post a comment :) p.s. topics are welcome
Peace and Love
No comments:
Post a Comment