Drink More Fluids to Become More Fluid in Your KMW Training

Posted by on May 24, 2010 · 18 Comments 

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You’ve just finished your rigorous KMW training and it feels like you just “sweat buckets”.

Well, maybe not buckets, but chances are you perspire a lot when you are training at KMW Training Centers. During hard training, your muscles can generate 20 times more heat than when you are at rest. Some people perspire more than others, and this is normal. Men tend to perspire more than women. However, both men and women need to be equally diligent in replacing perspiration losses after training.

Fluid needs vary greatly from person to person.
So, it is difficult to make a one-size-fits-all recommendation. Loss of body fluid rates commonly range between 1 and 4 pounds per hour, depending on your sport, body size, intensity of training, and clothing; the room temperature and how well trained you are. On a daily basis, the simplest way to tell if you are adequately replacing body fluid loss is Read more

Meat Halfway With KMW Training

Posted by on May 13, 2010 · 6 Comments 

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“Eat plenty of protein and you’ll build big strong muscles”, is the motto heard bouncing off the walls of your local gymnasium.

As a kid, we were relentlessly told by our parents to eat our meat. Sure protein is important to build and repair muscles. But how much of it do we really need? What kinds of protein are best? You just might be surprised to learn the answers…so keep on reading.

The best sports diet contains adequate, but not excessive protein.

Unless you’re a professional athlete, chances are you won’t need to consume that much more protein than the average person. Recreational athletes, like KMW members, won’t need more than .5-.7 grams of protein per pound of body weight. Besides, excessive protein will just be added calories that will be burned as fuel or stored as glycogen or fat. There is no scientific evidence that taking a protein supplement on top of a diet with adequate protein will enhance muscle strength or size. And don’t fret about how the protein is packaged—as whey powder, chicken, egg whites, or chocolate milk; all protein can build muscles. If you keep in mind that muscle strength and size is directly proportional to how hard you train and not how much protein you consume, you might think twice before you skip your KMW training.

Contrary to popular belief, too much protein can create problems.

If you fill your stomach with too much protein, you will be hampering health and performance. First, you won’t be fueling your muscles with carbohydrates. Which means you’ll lack energy for your KMW trainings. Second, eating too much protein can actually be fattening. Animal products like meat and dairy are high in saturated fat, something Read more

Turbo-Charge your KMW Training with Carbs

Posted by on May 6, 2010 · 13 Comments 

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Undoubtedly, the Krav Maga self-defense, fighting and fitness training you do at KMW Training Centers™ is demanding and requires loads of energy. Without proper fueling, your energy will languish and it’ll be harder to keep up with your training. By consuming enough carbohydrates in your daily diet, you’ll fuel your brain and muscles to keep you energized and focused throughout the day.

There is this widespread belief that carbs are fattening.

This couldn’t be further from the truth. Carbs, in and of themselves don’t cause weight gain. It’s eating too many calories in a day that causes the pounds to creep up. Forget the high-protein diets…they simply don’t work. They cause the body to lose water weight which fools you into believing that you are losing weight. In reality, a diet like this is not sustainable. While you are on this meat fest, your body will start to crave junk food and sweets. Before you know it, you’ll be blowing your diet with cookies, candy and whatever else you can get your hands on. The bottom line is, your muscles must be fueled by enough carb consumption to give you energy.

Sustained Energy!

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KMW Training Should Make You Soar, Not Sore

Posted by on May 2, 2010 · 12 Comments 

How can we feel light and airy rather than like human bricks when we train?

"How can we feel light and airy rather than like human bricks when we train?"

Undeniably, KMW training is hard on our muscles. When we have intense workouts, like the ones at KMW Training Centers™, we pay the price with sore muscles, stiffness and fatigue.  So, how do we recover quickly from our training? How can we feel light and airy rather than like human bricks when we train? Well, it comes down to balanced nutrition.

Nutrient Timing

When you train hard, your muscles tend to break down. You can actually stop this process by eating as soon as tolerable after training, preferably within 45 minutes afterward. Eating carbohydrates combined with protein is the best combination for recovery. Carbohydrates refuel the muscles while protein rebuilds them.

If you have a hard time consuming food after training, don’t worry because you don’t have to consume a lot of it. As few as 100 calories can make a difference. Some great light post-training snacks could be a glass of plain or chocolate milk, two tablespoons of peanut butter on a banana, or a cup of yogurt with a little granola. It really doesn’t take a lot and you’ll feel a lot better for it.

It’s important that a good diet is practiced daily. Eating small meals every 3-4 hours throughout the day will keep your blood-sugar level even. Active people who eat five small meals a day achieve better performance in training and ultimately on testing day. You’ve probably heard your grade school teacher or mother tell you ad nauseam that breakfast is the most important meal of the day. Guess what: they couldn’t be more right.

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