Toning your body and staying fit every day
The best thing to do is to get in the habit of eating a well-balanced diet all the time, which should consist of complex carbohydrates, lean protein, lots of vegetables and fruit and drinking plenty of water. You don't want to try anything new before you compete, because you don't want to have an upset stomach, so if you are planning on using muscle gels and nutrition bars during competition, practice using them in your workouts beforehand.
Everyone is different, some people can't eat three hours before a game, and others have to eat at least 60 minutes prior. Find what works for you. If you have an afternoon game, always start the day off with a good breakfast to kick your metabolism into gear. Try foods that are going to provide lasting energy so you don't suffer from insulin spikes and energy drops. Avoid sugary cereals, too much caffeine and simple carbohydrates like white bread that will burn up quickly and leave you feeling hungry soon after.
Drink water throughout the day. Before an intense exercise session or game drink at least 8 to 16 oz. of water and then sip water or an electrolyte-enhanced drink every 15 minutes.
Depending on your needs, try to eat something one to two hours before that will supply you with energy and can be digested quickly like a piece of fruit, dry cereal or a sports drink. Carbohydrates can give your body immediate energy, but your body can only digest about 40 to 60 grams of carbohydrates each hour. Be careful not to overdo it before a competition or you'll be looking for a bathroom!
Q: What's the proper way to do a push up?
A: The basic push up is a great exercise; all you need in order to work your chest, shoulders, core, and triceps is you! In order to complete a full push up find a stable surface. Lie chest down with your chin to the floor and in line with your spine, have the palms of your hands flat on floor at shoulder level slightly more than shoulder width apart. Keep your back straight as you push yourself off the floor with straight arms (don't lock out at the joints), bend your arms and lower yourself back to the floor while your body remains flat. Let your chest come an inch above the floor or touch the floor, pause for a second and repeat.
Everyone is different, some people can't eat three hours before a game, and others have to eat at least 60 minutes prior. Find what works for you. If you have an afternoon game, always start the day off with a good breakfast to kick your metabolism into gear. Try foods that are going to provide lasting energy so you don't suffer from insulin spikes and energy drops. Avoid sugary cereals, too much caffeine and simple carbohydrates like white bread that will burn up quickly and leave you feeling hungry soon after.
Drink water throughout the day. Before an intense exercise session or game drink at least 8 to 16 oz. of water and then sip water or an electrolyte-enhanced drink every 15 minutes.
Depending on your needs, try to eat something one to two hours before that will supply you with energy and can be digested quickly like a piece of fruit, dry cereal or a sports drink. Carbohydrates can give your body immediate energy, but your body can only digest about 40 to 60 grams of carbohydrates each hour. Be careful not to overdo it before a competition or you'll be looking for a bathroom!
Q: What's the proper way to do a push up?
A: The basic push up is a great exercise; all you need in order to work your chest, shoulders, core, and triceps is you! In order to complete a full push up find a stable surface. Lie chest down with your chin to the floor and in line with your spine, have the palms of your hands flat on floor at shoulder level slightly more than shoulder width apart. Keep your back straight as you push yourself off the floor with straight arms (don't lock out at the joints), bend your arms and lower yourself back to the floor while your body remains flat. Let your chest come an inch above the floor or touch the floor, pause for a second and repeat.
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