Refuel man

Sunday morning started out with ripping out some ivy. let's just say that I have done more fun things in my time. It not being one of them. But after that I had another beautiful workout. We got two topics, refueling your workhouse body and your body itself.

So during and after a long hard hot workout is crucial time when we need to keep our body happy. Of course before too because hydration starts hours before your workout. If your doing a long run, ride or strength workout in the heat and working up a sweat, not only are you losing water through your sweat, but electrolytes too. The main electrolytes are sodium, magnesium, calcium, and potassium. All of which are crucial ions in the firing of nerve impulses and in cramp prevention. So as you lose them you should replace them, and in hot weather and intense workouts, food is not enough. Sometimes it is necessary to have an electrolyte drink for example during a marathon. But do not get carried away, the diet does not stop here. Find the lowest sugar drink of it. I prefer cytomax because gatorade is way too full of sugar.

And afterwards, get some real food. Stick to the bones type stuff. A protein based meal is ideal to feed those muscles that are looking for something to build themselves back up with. But don't forget monounsaturated fat (avocado is my favorite source). A few carbs, fruit is the best source for these. So keep that body filled with happy food and healthy food. You put crap in and you will get crap out. You put good stuff in it and you will get good stuff out.

Secondly, let us talk about our body. Is it your ideal body? Do you have the abs you want? Are you arms big enough? Well if you are anything like me, the answers are all no. I workout countless hours only to gain strength, but no results in the way my body looks. no abs, no arm growth, nothing. It can be discouraging, seeing a guy who naturally has an awesome body. But ask yourself this. What is more attractive? I think we can all agree that a man with an average body destroying a nice body guy in a workout is much more attractive. Sure he may look better but if he can't compete at your level of fitness, then he cannot compete with you at all. By nature, women are more attracted to the man who can rise above other men, not the more attractive man with a nicer body. And this is not only men to all you ladies. Sure that lady might have breasts the size of watermelons and a skinny waist, but if you beat her in a workout, you are instantly more attractive. Body's are not attractive, fitness is.

Workout

2.5 mile bike ride

Crossfit
"Modified Murph"

1000m run
100 push-ups
200 sit-ups
300 air squats
1000m run

Time Of :  27:13

2.5mile bike ride home (sucked)