In CrossFit, building muscle is not an easy task because it incorporates hard work, training, and discipline. Some athletes go through training cycles, but still, find it hard to show off their muscles. While there are so many other reasons behind this, one of the common and overlooked aspects of muscle building is CrossFit nutrition.Packing muscles and reducing body fat helps in making our bodies tighter and gives us the opportunity to burn more calories thus resulting in a leaner body. The body system requires a certain combination of nutrients to build muscle. Gone are the days when you just concentrated on the number of calories. Today, you have to be careful about where the calories are coming from. Proteins The debate around proteins is not about the viability of this nutrient in muscle building, but rather the required quantities for different levels of athlete activity. Currently, the recommendations are within the range of 0.5 grams and 2 grams per lb. of bodyweight. An athlete who weighs 150 lb. can take anything from 75 grams to 300 grams of protein per day. Protein plays a crucial role in the building, maintenance, as well as recovery of muscles. It has also been discovered that taking protein makes you feel fuller longer than before and helps in the burning of body fat. The important thing is to ensure you get enough protein so as to realize its benefits. Carbohydrates These are the main source of fuel. They provide you with energy to help you in powering through CrossFit workouts efficiently. The body system breaks down carbohydrates into glucose which it uses for energy or is stored as glycogen for future energy demands. To avoid a breakdown of protein during workouts, you need to take sufficient quantities of carbohydrates, particularly around the exercise time. Before you begin your training, choose carbs that are slow burning such as rice, sweet potatoes, and pasta. The advantage of these is that they help in keeping your sugar levels consistent and help avoid crushes in energy. Post-training, carbs play a key role in repair and growth of muscles. Water More than half your body system is made up of water. This means any dehydration leads to a sharp decline in the functioning of important body processes. Water is not a direct source of energy, but it plays an important role in transporting nutrients to the body cells. If you don’t hydrate properly, chances are you won’t last long in the CrossFit gym. Muscles look bigger and fuller when they are appropriately hydrated. Calories If you are to gain sufficient body mass, it is critical that you maintain a caloric surplus. Setting this surplus may not be a smooth ride because athletes have varying caloric needs. For a start, you can choose a particular amount of calories, stick to it, and then monitor your body weight and your body composition. If you find that you are losing weight while your body composition is the same, you should consider adding more calories. On the contrary, if you are gaining weight and body fat, reduce the number of calories.The above tips will point you towards the right direction, but consistency is what will deliver the ultimate prize. Motivate yourself and always remain consistent.

If you are a woman and can comfortably do CrossFit, then, by all means, go for it. The benefits are huge, and the high-intensity functional fitness means a lot for your body shape as well as your health. On the other hand, if you have been a bit skeptical trying to figure out whether CrossFit has anything good for you, then you are in the right place because the below reasons will remove the doubts from your mind.When it is done correctly, CrossFit is one of the safest and effective sports. If you want to know why you should be stepping into a CrossFit gym as early as now, read along. Tones Your Body Some people fear weightlifting because they believe it will make them bulky and masculine. Strength training is just one of the ways to build bulk. In fact, the women who pack muscles out of CrossFit go beyond the weightlifting to incorporating strict diet and dedication. The workouts in CrossFit are awesome for your body. When you do cardio, it just burns calories while exercising. On the other hand, strength training sustains the caloric blaze even when at rest. Burns Calories CrossFit is a powerful calorie burning sport. According to researchers from the University of Wisconsin, healthy people who engage in CrossFit lose about 12 calories per minute. At the same time, the heart rate is never raised too high. The obvious benefit of calorie burning is weight management. A pound of fat comprises 3500 calories which mean burning 300 calories through CrossFit workout routine takes you about 12 sessions to burn 1 pound of fat. In addition to this, your cardiovascular health will also be improved. Enhances Your Psychological State CrossFit utilizes high-intensity interval training (HIIT) consisting of shorter bursts of intense drills. This high level of workout compressed in shorter periods has been shown to benefit the psychological state. During CrossFit, your body takes in lots of oxygen while pumping blood to your brain. This directly benefits your cognitive capacity. HIIT can also up your concentration and focus. Minimizes the Risk of Osteoporosis Weight training plays a key role in keeping your muscles healthy and enhancing your bone mineral density. With age, women suffer a decline in bone and muscle and as such the need to reverse this through CrossFit training. It is also advisable that you incorporate calcium-rich diet for optimal results. As, CrossFit builds stronger muscles, so the problems such as injuries, arthritis, and back pains will be a thing of the past. Increases Your Motivation to Exercise The range of exercises in CrossFit is enormous. At the start, you may need extra motivation to attend your next CrossFit session. Unlike monotonous exercises such as running or bike ride, CrossFit training schedules are interesting, and they can easily make you super enthusiastic. You don’t have to dwell on one workout for long but can actually switch from time to time. The more you enjoy your training, the higher the chances that result will come in more quickly. Therefore, there is no reason why as a woman you should not take CrossFit classes. You will be guaranteed an improvement nor just in your sports performance, but also your overall health.

If you have made a decision to join CrossFit, you are in safe hands, and you will never regret it. CrossFit is a sport that will benefit you and enhance your personal development right from day one. While it is true that there is some learning to do at the lingo level, within a short while you will be good to go. Indeed, the journey of a thousand miles starts with a single step and CrossFit classes are that step. There are several things to expect from your first classes in CrossFit and amongst them include: A Social Environment The gym is your new-found family where your success is celebrated by all. Although it takes time for everyone to know you, you can expect a warm introduction by the coach and a befitting welcome from the rest of the CrossFit athletes. Athletes of Different Levels When you come for your first workout of the day, the people surrounding you will be drawn from different abilities, skills, sizes, and shapes. This notwithstanding, all of you will be unified by the fact that you are under the umbrella of CrossFit athletes. This is important because it helps you in realizing your right place to achieve whatever fitness goals you have planned to attain. New Terminology You may have gone through foundations and acquainted yourself with some of the terminologies such as cleans, snatches, and lifts. However, there are a lot of other acronyms that you need to know so that you can be part of the community and effectively engage in the workouts. Some of the common terminologies include: CrossFit box – This is the gym where all the workouts take placeWOD – This an acronym for the workout of the day. It is the workout you will perform during the CrossFit class.AMRAP – This refers to as many rounds as possible. Usually, the clock in the gym is capped at a specific time, and your goal is to complete as many of the workouts as possible before the time elapses.ATG – Ass to grass. This is a term fondly used to refer to a full depth squat.RX – As prescribed. In CrossFit gym, each WOD has specifically prescribed weights you should use during the workout. This is just a suggestion, and you can scale the workout to accommodate your fitness level. Personal Attention from the Coach As a fresh recruit into CrossFit, you will not be taken through the toughest workouts at one go without a coach holding your hand. The coach will be right beside you as you execute your first movements. This is because CrossFit coaches are professionals and their primary interest is for you is to move efficiently and safely.

It is important to have your body properly fueled by any type of exercise. This means you must ensure you eat enough calories and carbohydrates to sustain high levels of energy. A pre-workout meal should consist of the relatively moderate amount of dairy and low amount of fat. Also, a moderate amount protein, and plenty of low glycemic carbohydrates, as these will gradually release into your bloodstream and offer you lots of energy over time. I recommend the following foods for eating before your workout. 1. Bananas Not only is this fruit easy to take carry with you when you’re on the go, but it is also one of the best foods for sustainable energy, no matter what exercise you’ll engage in at the gym. Bananas are also full of digestible carbohydrates which gives you the immediate energy boost you need before your exercise. Potassium also maintains nerve and muscle function. For those who love exercising in the morning, bananas are one of the best foods you can eat when you wake up, especially when paired with Greek yogurt for protein. The carbohydrate and protein combination here will keep you energized from the start of your workout all the way to your office. 2. Coffee Your morning or midday cup of coffee could actually help you with your performance at the gym. Having a drink of caffeine before your workout can help you complete more reps in strength training, and you might also find your workout to be more enjoyable and fun with a little caffeine in your system. When you’re having fun during your workout, you’re more likely to push yourself further, burn more calories, increase your reps, and have a better attitude towards coming back to the gym the next day. You should, however, be careful if you’re predisposed to acid reflux because coffee can cause heartburn if you drink it too close to your workout time. 3. Eggs If your main focus is on strength training, then eggs are very crucial for your workout. Adding more protein to your meals before your workout is a good way to boost your energy and prep your muscles for recovery at the same time. You will also feel like you can sustain your strength longer during exercise, which is good for those looking to build some muscle. Striking the right balance between protein and carbohydrates is key, so try putting your egg on some toast. Also, make sure you choose whole-grain bread.

You’ve been spending tons of time in the gym trying to get John Cena arms, but you don’t seem to be building any muscle. What gives? 1. You’re mostly doing cardio Cardio is essential for keeping your body fat down and keeping your heart healthy. But when it comes to building muscle, hitting the treadmill won't help you much. Cardio tends to burn calories and puts your body in a deficit, which is good for leaning out, but not building muscles. 2. You’re not using heavy enough weights Those 5-pound dumbbells were a great place to start as a beginner, but if you've been lifting weights for a while, it's time to scale up the weight. If you aren’t lifting heavy weights, it doesn’t matter if you are primarily using free machines or weights. In order to build muscle, you have to break down muscle tissue using a weight that is challenging enough to cause micro-tears, which when reconstructed, form stronger and denser fibers. 3. You’re not having enough sleep The micro-tears that are responsible for muscle-growth need rest to reconstruct themselves and grow stronger. That happens when you are asleep! You have to rest and feed your muscles between exercises or workouts, or you’ll tear them down, and they will become weaker. Over time, you run the risk of over-training, which may result in injury, and probably even more sleep troubles. 4.You’re inconsistent with your routine If you are serious about adding on some muscle, then the best way to do this is with three intense resistance exercise sessions and two lighter intensity workouts weekly. You need to have consistency in your workout program, hitting at least each muscle group twice a week to build muscle. If you’re looking to switch up exercises, I suggest swaps such as sumo squats instead of traditional squats; step-ups on a bench instead of lunges. These types of variation are very useful in building muscles, but the weights you’re using must still be relatively heavy.

CrossFit During Pregnancy, The Facts Are you planning a kid and thinking about getting pregnant? Are you wondering whether you should continue or stop your CrossFit workouts during pregnancy? Yes, most of the expectant mothers might be having this question in their minds. Crossfitting is good for a pregnant woman or not is a hot topic to debate about. With the conflicting articles, lots of information available on the internet, suggestions from family and friends, it’s very easy for a woman to get lost in the vast sea of information. In this article, you are going to explore the facts about the CrossFit during pregnancy. Fact 1: Scale your workouts while pregnancy. It’s essential to firstly listen to what your body says. Just pay attention to the voice of your body while pregnant. Each day will be completely different from the previous one, and you may start feeling uncomfortable with certain movements. Slow down if you are feeling awkward with any of the CrossFit moves and start making some modifications. It’s also a fact that while pregnancy, a woman’s body releases the Relaxin hormone that causes ligaments to be a bit looser and may affect the balance adversely. Hence, it’s important to avoid box jumps and other similar moves. Fact 2: Workouts will never harm you or your baby. Exercise is highly important for an expectant mother and its baby. A mother and her baby actually share everything, including hormones. And if the mother is releasing endorphins, it will benefit her baby too. Certain studies have also revealed that the mothers who exercise and workout daily while pregnancy possesses larger placentas that means more oxygen exchange for her kid. Fact 3: You do not need to monitor your heart rate while workouts. Yes, it’s a widely prevailed myth that you will need to continuously monitor your heart rate while workout during pregnancy. It’s rather more important to listen again to what your body suggests; take breaks as needed.During pregnancy, the blood volume of a woman raises by around 50 percent, and this is the reason why a lady feels shortness of breath during workouts. You should also know that every minute workouts are excellent for any expectant mother as it provides them built in rest. Fact 4: You do not need to change your diet tremendously. If you were already including adequate protein, good fats and minerals in your diet, you will probably not have to change your diet much. Pregnant women are generally suggested to have Paleo or Primal diet. In case you were having everything needed for your baby already in your diet, you will probably not have to make several changes. You can also consult your doctor to ensure that you are including everything your baby needs from your diet. Fact 5: You are okay to continue with CrossFit during pregnancy. This is the biggest question any expectant mother may have in her mind. Be assured; you can continue being a crossfitter during this phase of life too. The functional movements we do while CrossFit is very beneficial for pregnant women. However, in case you have never done CrossFit before, and you are a newbie to it, go for hiring a personal trainer for your workout sessions. An experienced trainer will guide you throughout your workout and will help you and your baby stay fit.

For most people, the idea of mobility is more or less like rowing upstream. You need consistency and focus for you to make progress. With minimal effort, you won’t be able to do much; probably you will just maintain your current level of flexibility and mobility. You need to put to push yourself from rigidity into fluidity. Many CrossFit training routines incorporate mobility drills. It is important to spend a few minutes each day to work on your personal limitations. While it is appreciated that not everyone comes early or leaves late, to work on a few stretches and drills, there is absolutely no excuse for not improving your mobility.At an affordable price, you can put together a personalized mobility kit that you will use throughout your workouts. The following are some of the recommended tools that you should have on hand at your office or home so that you can gradually and consistently move towards mastering your mobility. Foam Roller This is an excellent CrossFit workout equipment targeting the larger areas of your body such as upper back, hamstrings, quads, and lats. The market has all sorts of foam rollers from different manufacturers. Do not be tricked into buying cheap rollers that are made from low-density foam. This is because such rollers are too soft and they do not last as long. The best are high-density rollers as they enable you to dig in. The approximate cost is $15 to $50. Lacrosse Ball If you want to get into hot sports such as the pec major, calves, deltoids, and plantar fascia, foam roller may prove ineffective because it is the relatively larger surface area. This is where the lacrosse ball comes in. It is recommended that you tape two balls together to make a peanut. This will give you an effective tool to deal with the thoracic spine irrespective of its stiffness. The cost is about $5 to $10. Stretch Out Strap A stretch out strap is used for different types of stretches in every area of your body. The beauty of this piece of equipment is that it has numerous loops that are built in to help you have lots of options when stretching out. The muscles targeted by stretch out straps include quads, hamstrings, hip flexors, shoulders, and adductors. You can pack your stretch out straps together with your luggage and do some stretching after your long flight. The cost of this mobility tool is just $12. Theracane Theracane is more precise in hitting the target areas than foam roller and lacrosse ball. Simply defined, it is a dip pressure massager that enables you to reach out to areas that previously were harder to reach such as your mid back, pec minor, and traps. The cost of theracane is approximately $29.In addition to the above incredible mobility tools for WOD training, you can invest in compression floss bands to facilitate your recovery in case of injuries. Floss bands compress your tissues thereby increasing shear that in turn glues together your tissues for quick healing. The compression also moves metabolic waste products and lymph out of your targeted muscle tissue. All said it would take consistent effort to improve your mobility. Push yourself hard and never lose hope!

If it is your dream to get better at CrossFit, then there are some tips you really have to embrace, especially for newbies. This article is going to give you a heads up and act as a motivation towards doing it successfully. In my short story, I really wanted to be able to do a muscle up just like every other CrossFitter. Every once in a while, I would attempt ring jumps- I used to get frustrated with every attempt which always ended up in fails anyway. This seemed to confuse me since I used to be a gymnast just a while back. What had changed? How hard could it really be? I knew I had the strength to do it. I used to do pull-ups and dips just a while back, but at that moment I couldn’t do a single ring jump. Other people in the gym were always shocked whenever I told them I wasn’t able to do one. They didn’t discourage me though; they would urge me to try harder. Sometimes this only added to my secret frustration. After having ‘my ego checked’ I started, doing drills much better with a little help from a gym assistant. I could notice significant progress, and before I even realized it, I was on a successful journey towards being a Crossfitter.Here are some tips I felt I had to share with you from my story; Show up The first step towards achieving this is showing up- definitely, has to be. It is not as obvious as you may rush to think. When you actually get to the gym, you would be surprised by the number of people who seem always to forget this concept; I was not an exception myself. Persistence is key in CrossFit Skipping days that you know are going to involve some tough workouts, you think you suck at only make matters worse for you. Honestly, if you are going to stick to this mentality, then you are really going to suck at CrossFit. Drop that sulky attitude today and push yourself to your limits. Commit If you are really up for this, then there is no way you can decide and show up once or twice a week. Running, spinning and other routine forms of exercise you’re holding on to- since you consider them ‘easier’ is not enough. This doesn’t mean you have to quit the exercises you love doing; I am simply trying to say that you have to make this your main focus to realize results faster. Value your strength and sweat Usually, many people who begin CrossFitting find that their endurance builds up pretty quickly. Exercises such as rowing, burpees and box jumps are never a problem after a while. You are going to love the good sweat associated with an awesome workout you’ve just had. In fact, in the gym, it’s quite sexy. Parting shot The bottom-line to the message in this article, in a nutshell, is that; if you really want to improve on something, anything- then practice makes perfect! If you want to run a marathon race, get out of your comfort zone and run. And if you want to become better at CrossFit, don’t be a lazy ass, head to the gym- you can do it!