Hydration and Exercise

Around 60-70% of the human body is composed of water, so it's fair to say that water is vital for survival. It functions to keep our body temperature regulated, allows us to breathe, is essential in digestion and excretion, assists body movement, just to name a few!

Drinking 8-10 glasses of water each day is recommended, but during exercise or when in hot environments, we need to drink more, because we sweat more.

But is water enough? Or do you need a sports drink to stay properly hydrated?
Sports drinks will keep you well hydrated and give you energy if you're participating in high intensity exercise for more than an hour. However, if you're not exercising to this level, plain water will do just fine.

What defines a sports drink?
Sports drinks (sometimes called electrolyte or isotonic drinks) are developed to contain the right level of carbohydrates (5-8 g/litre) and electrolytes (such as sodium and potassium) to keep you well hydrated; replacing what is lost from the body during exercise.

Did you know...
Studies have shown as little as one percent dehydration can cause major changes in body temperature, while two percent dehydration will drop your performance levels significantly! So to operate efficiently it's crucial to keep your fluid levels up.

Other drinks that contain high amounts of carbohydrates stop water being absorbed quickly and therefore can delay hydration, so are not suitable before exercise.

So if you're doing a high intensity workout, choose a sports drink. But, if you're not working out to this intensity and drink them as part of your everyday routine you may end up putting on weight because of the extra carbohydrate content.

If you don't like the taste of plain water, add a slice of lemon, orange or a sprig of mint to give your water some flavour without adding the calories you'd get by using cordial.

Hydration tips for exercise
•Make sure you're well hydrated before you exercise — start drinking approximately two hours before
Keep your fluids topped up during exercise
Always remember to re-hydrate after exercise – it's essential for recovery. Try to drink one to two glasses per hour until your urine is pale again

Do you love or hate your big hips? Here are my five hip-defining tips to help you achieve the figure you want.

Most people have a body area that they dislike but in my experience big hips tends to be a topic of controversy. Some people want to make their hips bigger and really work on getting a great hip/booty package. Others despair at their pear-shaped figure and want advice on which exercises will help give them the proportions they want.
I understand that people want to look good—let’s face it; feeling that we look our best is a huge confidence boost. Follow my five steps to add hip definition and you could be feeling more body positive in no time. These big hip tips will help you define your waist, tone up your tush and work your hip area until it’s perfectly proportioned for you! It’s amazing that by simply taking a few small steps and striving to improve your body through fitness, you could quickly see a boost in overall confidence and self-image.

My advice is to work towards achieving an improved overall fitness level and incorporate your body specific goals into that plan. Here are my five hip-boosting tips to help you get started on perfecting your hip area and booty while burning calories and improving your fitness level.

Boost your cardio exercise regime

Cardiovascular exercises such as running, cycling, biking and swimming burn calories. Often the fuel your body uses for these cardio activities is stored body fat. If you’re trying to burn fat off your big hips and booty, making time for a few cardio workouts each week is essential. Remember that you can’t decide where your body will burn fat (there’s no such thing as spot reduction), but adding 30-45 minutes of cardio on three days of the week will help you to burn fat effectively.
To make your cardio workout lower-body specific, try running and include hills to build up your glutes. Or try a spin class – they can be tough but fun and, if you put in the work, you should see results within the first six to ten weeks.

Make small dietary changes

Investing in good nutrition is one of the most important factors in improving your body. If you want to increase your muscle mass you must consume adequate protein. If you’re increasing the amount of exercise that you do, ensure that you are well-hydrated and enjoying plenty of good carbohydrates. My tip is to write down a daily consumption food diary so that you can see what you’re putting into your body. Make small changes to cut out junk foods and choose healthier options. If you focus on snack time to start with, you may be surprised how many empty calories you’re consuming. A change of just a few hundred calories a day can make a big impact on your body composition over time.

Build muscle and tone up

If you want to improve the muscle tone in your lower body, you must add lower body exercises to your routine. My favorites for toning big hips and booty are squats, lunges, step-ups, and leg lifts. Even if your aim is to slim down, building muscle is a perfect choice. Start out by performing these exercises using your body weight, then progress to adding resistance with dumbbells or a weighted bar. Strength exercises three days a week for 30 minutes would be a great start.

Balance your body with upper body exercises

If your proportions aren’t balanced, it can make a certain body part look too big or too small. Sculpting a balanced body, especially when talking about hips, is important. If you want to help big hips look smaller, start working on toning your upper body and shoulders in addition to lower body exercises. Try adding push-ups to your routine—they will tone your arms, chest, abs and back muscles in one simple move.

Get started

This is an important tip because I’ve hear people talk about wishing to improve their body all the time. Unfortunately, wishing without taking action will not work. If you make a commitment to following my simple big hip-slimming tips and getting your exercise routine going, over time you will start to notice changes.

***

I love having what I call a ‘strong figure.’ My upper and lower body is muscular but still petite proving that there is no need to be afraid of building muscle. Having a lean body mass means that my body burns more calories each day because it takes more energy for my body to sustain muscle. Muscle takes up less body space than fat as it’s a denser tissue. Having muscle can actually make you look smaller than if you have a lot of fat.

Whatever your overall body goal, just remember that beauty comes in all shapes and sizes. True beauty is what is what radiates from the inside. Maintaining a body fat percentage that is within a healthy range is what I believe is most important.
Good luck working on your hips and booty. Get started and stop wishing!

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

Pequeña cambios - grand resultados.....

Cuando usted toma una mirada más cercana a los alimentos que consume habitualmente - y sus hábitos de ejercicio todos los días - es increíble cómo un poco de puesta a punto se puede añadir hasta grandes recompensas. Estos son algunos cambios que podrían conducir a la pérdida de 27kgs en un año :

*Añadir 20 minutos adicionales para el ejercicio diario - el extra de 100 calorías quemadas por día podría significar 4.5kgs más ligero en el final de un año .
*Si su desayuno habitual en los cinco días a la semana es una bebida de café y un croissant , un cambio a un batido de proteínas se rapó alrededor de 250 calorías al día - suficiente para dejar más de 8kgs en un año .
*Una sana costumbre de comer ensalada de cerca de 7 veces a la semana es un poco contraproducente si la lechuga esta empapados en aderezos. Reducir la cantidad de aderezo de ensalada de tres cucharadas a uno dará lugar a un ahorro de más de 1.000 calorías a la semana - y la pérdida de alrededor de 7kgs en un año .
*Alrededor de tres veces a la semana , en lugar de tener una barra de chocolate como una tarde tentempié , tienen una pequeña barra de proteína y una taza de té en su lugar. Usted podría estar cortando hasta 600 calorías a la semana - lo suficiente como para arrojar casi 4 kgs en un año .
*Sandwiches se comen 5 veces a la semana en promedio y siempre incluyen una rebanada de queso. Pierde el queso y reemplazar con ensalada, y ahorrar 500 calorías a la semana . Otros 3kgs podrían perderse en un año con este cambio.
Postre se come seis veces a la semana - por lo general las galletas o helados , por una suma de alrededor de 200 calorías . Substituta para una pieza de fruta , y cortar las calorías suficientes para perder otras 4.5kgs en un año .

Escrito por Susan Bowerman , MS, RD, CSSD . Susan es un consultor pagado por Herbalife.

Small Changes Can Add Up Big Losses

When you take a closer look at the foods you routinely eat – and your everyday exercise patterns - it’s amazing how a little fine tuning can add up to big rewards. Here are some changes that could lead to the loss of 60 pounds in a year:

*Add 20 extra minutes to daily exercise – the extra 100 calories burned per day could mean 10 pounds lighter at the end of a year.
*If your usual breakfast five days a week is a coffee drink and a croissant, a switch to a protein shake will shave off about 250 calories a day – enough to drop more than 18 pounds in a year.
*A healthy habit of eating salad about 7 times a week is a bit counterproductive if the greens are drenched in dressing. Reducing the amount of salad dressing from three tablespoons to one will lead to savings of more than 1000 calories a week – and the loss of about 16 pounds in a year.
*About three times a week, instead of having a chocolate bar as an afternoon pick-me-up, have a small protein bar and a cup of tea instead. You could be cutting as much as 600 calories a week – enough to shed nearly 9 pounds in a year.
*Sandwiches are eaten 5 times a week on average and always include a slice of cheese. Lose the cheese and replace with salad, and save 500 calories a week. Another 7 pounds could be lost in a year with this one change.
*Dessert is eaten six times a week – usually cookies or ice cream, to the tune of about 200 calories. Swap for a piece of fruit, and cut enough calories to lose another 10 pounds in a year.

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

Swap it for a shake

FEATURED PRODUCT

FORMULA 1 SPORT

Healthy nutritional shake. Formula 1 Sport contains 219 calories per serving to help manage your calorific intake.

KEY BENEFITS
219 kcal per serving to help manage your calorie intake
Contains 18g of protein, which supports the growth of lean muscle mass

Contains Casein and Whey protein, both high quality dairy protein
Vitamins C, E and Selenium help to protect the body’s cells from oxidative stress

Unique protein-carbohydrate blend with fibre and essential vitamins and minerals

WHO CAN BENEFIT FROM FORMULA 1 SPORT?

Formula 1 Sport is for everyone

Recreational sports players or gym junkies who need a reliable, healthy meal.Busy professional who is constantly on the go, but works out to stay fit Athletes who need to manage their weight and maintain a healthy diet

USAGE

Blend 2 scoops (26g) of Formula 1 Sport with 250ml of semi-skimmed milk (1.5% fat).

For weight control: Replace two meals per day with a delicious shake and eat one nutritious meal.

For healthy control: Replace one meal per day with a delicious shake and eat two nutritious meals.

A healthy meal to be taken before or after your workout.

We guarantee that every product from every batch produced is screened for prohibited substances by an independent third party. For your assurance, products may be tracked using the batch number on the product and checked at www.koelnerliste.com

SKU #1432
Vanilla Cream flavour, 20 servings

For more information regarding Herbalife 24 visit http://sports.herbalife.com/

FEATURED PRODUCT

PROTEIN BARS

Satisfy your sweet tooth with a delicious,
healthy Protein Bar. 

Each bar has 10g protein to help you build lean muscle mass – remember the more lean muscle mass you have the faster your metabolism, so you’ll burn more calories even when at rest!

Herbalife Protein Bars are a delicious high protein healthy snack. With approximately 140 calories*, each Herbalife Protein Bar contains almost 10g of high quality dairy protein, which can help build lean body mass. Increasing your body’s lean body mass can contribute to an increased metabolic rate.

KEY BENEFITS

• Approx 140 kcal per bar, which is less than many conventional chocolate bars.
• A balanced combination of 10g of protein and 15g of carbohydrate.
• 10g of protein to help you build lean body mass.
• High in vitamins B1, B2, B6, vitamin E and pantothenic acid.
• Available in tasty Chocolate Peanut, Vanilla Almond and Citrus Lemon flavours.
  * Varies per flavour

HOW CAN IT HELP YOU?

Proteins from foods like soy and dairy are termed ‘complete’ proteins because they contain a balance of all the essential amino acids (or building blocks) for the growth and maintenance of muscle.

USAGE

One or two bars per day as a healthy snack.

#0258 - Vanilla Almond
#0259 - Chocolate Peanut
#0260 - Citrus Lemon