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2016-01-13

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So you are finally dating the candy of your eye. Apart from knowing the basic
dating etiquette (you must know), you should also be careful about shooting only
those questions that will impress him. Do not end up asking something too
personal or boring stuff in the first date, rather be a little sportive and
mildly flirtatious. Crack good humor and be witty enough while responding to his
answers.
???21 Questions to Ask a Guy
While some women are extremely prudent in starting a conversation with guys,
others think too much before speaking up. At some point of our life, we all
might have faced this situation wherein we sit like a dumb for not having
anything to talk about with our companion. Dealing with such a situation is
tougher for gals who are introvert by nature. However, initiating a conversation
with a guy becomes easy when you know the subjects that will interest him the
most.
The first thing that you need to erase from your mind is the very thought,
`what will he think if I ask him this; will he mind`. The more you deal freely
with the person, the better you get along. And most importantly, you have to
scrub off that attitude, `why should I be the first one to talk`. You can make
the conversation interesting by asking a couple of questions to know each other
better. Do not be unnecessarily nervous and fidgety while talking with him. Be
conscious of your body movements and make sure your attention is focused
completely on him.


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???10 Nutrition Mistakes That Undermine Workout Results
You pump, lift, push, pull and sweat, but you just not seeing the results from
your workout that you like. The problem may not be your workout it could be
your diet. you don tweak your eating habits with your workout program, you are
likely to not see results or at least not see them quickly. In addition to a
lack of results, a poor diet can make you tire out faster and also increase the
chances that you burn lean muscle mass as energy, which can slow your
metabolism. Here are the 10 most common dietary mistakes and what you can do to
keep from making them. like going on a trip without putting gas in your car.
Having a pre workout snack provides fuel for your activity and should improve
how you feel during your workout. If you work out in the morning, eating even a
small snack will give you the energy to make it through your workout. Examples
of good choices include a carbohydrate and lean protein like an apple and peanut
butter, Greek yogurt with berries and honey or a protein bar. will give you the
energy you need to plow through your workout without feeling tired or deprived,
adds Goodson. people don realize that just a two percent level of dehydration in
the body equates to about a 10 percent decrease in performance, which worsens as
dehydration worsens. Dehydration may not only make you feel fatigued, but it can
cause headaches and contribute to cramping. Drink water or low calorie fluids
throughout the day, and include 16 to 20 ounces with your pre workout meal two
to four hours before. Goodson recommends following that with five to 10 ounces
within 30 minutes of the start of your workout. Continue to drink that amount
every 15 to 20 minutes during your workout. you are a heavy sweater, you might
need to drink on the higher end of the recommendation to stay hydrated and help
prevent a decrease in performance, adds Goodson. MISTAKE 3: Eating a High Fat
Meal Before a WorkoutIf you grab a burger and fries before your workout you
likely soon regret it. may cause stomach upset when eaten too close to a
training session. Instead, Kleiner recommends sticking to carbohydrates and a
little protein and eating a mini meal 60 to 90 minutes before exercising. For
muscle building, meals should contain about 50 grams of carbohydrates (200
calories) and 20 grams of protein (80 calories). Kleiner suggests cutting these
amounts in half if your goal is to burn fat.18 Fat Rich Foods That Are Good for
You4. MISTAKE 4: Drinking Only Water During Long Endurance Exercise SessionsIf
you work out for an hour or less, water should be all your body needs. people
are putting in hours at the gym in addition to training for events like
marathons, triathlons and half and full Ironman races. If you are training for
two, three and four hours, you will need to add carbohydrates to the mix. Sports
drinks contain carbohydrates in addition to electrolytes to help you replace
what you sweat out. If you training for a couple of hours at a time, it a good
idea to take in 30 to 60 grams of carbohydrates per hour. drinks work well
because they not only contribute carbs, but also provide hydration, says
Goodson. MISTAKE 5: Eating High Fiber Foods Before TrainingEven if you skip the
burger and fries and opt for a big salad, all that fiber could still be
problematic before a workout. and pre exercise meals are not the time to get
your fiber. Focus your fiber intake at other times during the day, but not
before exercise. In general, however, fiber works effectively to not only help
your digestive system to function efficiently, but can also help you lose
weight. Kleiner recommends adding five grams of fiber to your diet a day, which
is shown to reduce the risk of becoming overweight by 11 percent. This works
best with insoluble fiber found in fruit, dried fruit, nuts and seeds.19 High
Fiber Foods Some May Surprise You6. diet too high in sodium is typically the
problem for most people. However, if you are a heavy exerciser, salt is actually
your friend. When you sweat, you lose fluid along with the electrolytes sodium
and potassium. If you do not replace those electrolytes, you run the risk of
developing muscle cramps. In addition to consuming sport drinks that contain
electrolytes, Goodson recommends snacking on salty foods like pretzels, whole
wheat crackers, beef or turkey jerky, tomato sauce and soups and even salting
your food to contribute to your extra sodium needs. MISTAKE 7: Skipping
Nutrition After a WorkoutIn addition to eating before your workout, what you
chomp on afterward can also determine whether you likely to lose weight, gain
muscle or do the opposite. In fact, the proper post workout nutrition raises
your metabolism and calorie burn, slows muscle protein breakdown and increases
muscle building, so your sculpting efforts are improved, says Kleiner. Increased
blood flow to the muscles after a workout enables them to quickly absorb glucose
(blood sugar). Therefore, it best to take in some carbohydrates along with
protein immediately after your workout. Examples of healthy carbs include fruit,
veggies, sweet potato, quinoa and brown rice or whole grain crackers. Combine
with egg whites, yogurt, lean meat or fish. Or whip up a whey protein shake with
fruit and nonfat milk and/or orange juice, depending on your calorie and energy
needs.8. MISTAKE 8: Not Eating EnoughYour metabolism suffers if you don take in
enough calories to meet the needs of your activity. Think of your metabolism
like a fire: In order for a fire to burn, you have to add wood. If you lack
wood, the fire dies. Same thing with your metabolism. Stoking your metabolism
throughout the day involves eating nutrient rich food consistently. If you don
your metabolism will eventually slow down, says Goodson. In addition, consuming
too few calories will likely make you feel pretty poorly during a workout.
Without adequate fuel, you are typically slower in your cardio and cannot lift
as much weight and are less likely to see results.9. and protein supplements
play an important role for convenience to have the right nutrients available at
the right times to support nutritional and performance needs. Be open to health
supplements like multivitamins and minerals, fish oil, vitamin D and probiotics,
which are all important to ensure foundational health when energy needs are
high, says Kleiner, it is difficult to consume the volume of food needed for
optimal health. MISTAKE 10: Skimping on Protein


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