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The
3
Main Ways to
Boost results when Running or in
the Gym
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Introduction
Training in the Gym (or running) is a great way to lose weight and
get in shape.
However the key to getting maximum results is to follow the
right training plan combined with the right diet plan.
Often just very simple changes - a slight change in your
training routine or when or what you eat - can result in instant
results.
Below you will find examples of what others did to great effect - the
key is to select elements you will enjoy and you should see
vast improvements in results very quickly.
If you want to boost your results, or make running and training a bit
easier, concentrate on 3 key times :
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1 |
Before you start
(how to select the right food and boost energy) |
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2 |
During running
(why just drinking water is not enough) |
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3 |
After running ....
(the key period : 1 1/2 hours afterwards) |
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What worked ? |
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Success
Story 1
:
Lost 3 kilos and improved my
marathon times
For Fran's full
example
see below |
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1. Before you start ....
It's important to realise that your diet - what you eat and drink, and
when - has a major impact on your running results.
Even simple changes like changing the time you eat before running, or
having a smoothie or shake as your last meal, will lead to
significantly better times and results. Having foods with a low GI
index (glycemic index) will provide longer lasting fuel which
significantly affect your stamina.
Linked to that if you are running to lose a few lbs then following a
calorie controlled diet, containing the right type of energy producing
foods, will really speed up results.
As a simple 'rule of thumb'
try to make sure you have at least 30
minute gap between eating and starting. Linked to this make sure
you have drunk enough water (well in advance) to hydrate your body.
Example 1 - Fran
(replaced two meals per day, kept her main meal as normal)
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Lost 3 kilos and improved my
marathon times
I thought
that I was reasonably fit
and healthy and weighed in
at a satisfactory weight of
63-65 kgs.
However, I was
feeling the strain of a
demanding business, work
related travel, three small
children, keeping up with
the garden, training for and
running 1/2 marathons,
tennis and wherever possible
skiing. On top of all this I
had to deal with asthma and
continual hay fever.
This was all until I
was introduced to Shapeworks.
I managed to
lose about 3 kilos but what
was really amazing was the
centimetres I lost,
especially with my legs.
My whole
body just "firmed up".
I now have
stamina to burn and have
never felt better or
healthier before. Thanks
to Shapeworks I am continuing
to better my Marathon times
and feel fantastic.
Fran |
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Results ? Lost 3
kg / firmed up, more energy and stamina
For the plan she used :
click here
2. During running ....
Example 2 - Carol
"
I competed in the London Triathlon in 2006 and found every time I
took on water during the 10K run I got a very painful stitch that
impaired my running. I felt too dehydrated to run without water so
it was a catch 22 situation.
This year I took part in the London Triathlon again and to be honest
had very little training prior to the event.
I had H30 Pro and Niteworks before my race and felt so strong and
hydrated - I completed the entire 10K without having to stop at all
for water and didn't get a single stitch.
I knocked over 5 minutes off my time and was thrilled with the
results after taking the H30 Pro - it really made all the
difference."
Carol
Results ?
5 minutes reduction in half-marathon
For the products she used :
click here
3. After running ....
Having a plan in place for what you do when you finish your exercise,
training or sport will make a significant difference to boosting your
results, as well as reducing your recovery time - so that you can play
or train again a lot quicker.
The key period to focus on is within 1 1/2 hours to 2 hours
after your sport or exercise.
During this period your muscles are desperate for high quality protein
to repair muscle fibres. Feed them with this and they will grow
quicker and stronger - miss this and you can undo a lot of the effort
you put into your sport or the gym.
Either just make sure you have a meal containing protein afterwards,
or have a protein based drink.
Example 3 - Derrick Varley
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The result of simply adding a few products
My name
is Derrick Varley and I live in
Leeds, West Yorkshire. I have
always considered myself fairly
fit, having been into athletics
for many years. My good friend
David Bevan introduced me to the
Herbalife products.
My energy levels
and recovery times improved enormously. Having completed to previous
Marathons in Athens,
Greece and Disney Land America, only two and four months earlier, I
then ran the London Marathon and knocked 44 minutes off my finish
time!
I am now
fifty-one years old and today have more energy and I am stronger than
I was in my twenties. These products are truly amazing!
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Derrick Varley, UK
Results ?
44 minutes
reduction in London Marathon
For the products he used :
click here
More information
For details of the products mentioned -
click here
Examples
Marathon Training
Triathlon Training
Other Sports
Copyright note - please note that
all the copy on this site is the legal ownership of the Cambridge
Sport Nutrition Centre. We will take all legal action necessary if we
find an unauthorised use of the material on other sites, mail shots,
newsletter or any other means.
Copyright
2004
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Even a short jog in the park will generate fluid loss, let
alone if you are running 30 minutes or longer. It is
absolutely essential that you drink water on a regular
basis (4 to 8 glasses of water per day) but there is no
need to overdo it.