Menos Hiras Shares Tips On Athlete’s Diet

Menos Hiras believes that it is not ideal for athletes to go on restrictive diets primarily because they need extra fuel for their training and workout. It is essential to consult health professionals if they want to go on a particular type of diet. These professionals can recommend a plan that ensures athletes get the proper amount of nutrients and perform their best while maintaining or losing weight. 

Eating to reach your peak athletic performance is more than drinking sports drinks and eating high-carb or high-protein foods, unlike what others may believe. Menos Hiras thinks that it is not about requiring special diets or supplements. But what is vital is making most of the right foods that complement personalized fitness plans and training. However, younger athletes have unique nutrition needs, and they need extra calories to fuel both their athletic performance and growth. Teen athletes may need 2,000 to 5,000 total calories per day, depending on how active and strenuous their activities are. Their bodies are less likely to achieve peak performance if teen athletes do not eat enough. Menos Hiras also believes that extreme calorie restriction may lead to growth problems and increase the risk of severe health issues, including fractures and injuries.

Protein and energy bars do not do many good to young athletes, but they do not do much harm either. Although they may have benefits, some supplements may contain harmful components and mess with a person’s hormones, causing side effects that are not as pleasing as its claimed benefits. Menos Hiras believes that teen athletes should focus on having a balanced diet and having enough fluids to reach their peak performance instead of choosing which supplement is best for them.

Eating a variety of foods can also significantly help you reach your peak athletic performance. You may be aware of “carb loading,” but Menos Hiras believes it is not ideal to focus on just one food group. Aside from carbohydrates, your body also needs proteins, fats, vitamins, and minerals, so a balanced diet is vital to reach the peak athletic performance every athlete wants.

Menos Hiras-Approved Shadowboxing Workout Routine

 

Looking to up your fight game, improve footwork and balance, blast body fat, and sculpt lean arm muscles? Try shadowboxing!

Menos Hiras shares that shadowboxing is a high-intensity interval exercise that works multiple muscle groups at the same time. It’s perfect for those who need a quick, efficient workout.

Ready to get started? Here’s a simple shadowboxing routine you can try:

Warm-Up

To get the body all lose and heated up for the — imaginary — fight, you’d want to start off with a full-body warm-up routine.

●     Light Jogging (30 seconds)

●     Jumping Jacks (30 seconds)

●     Squat Jumps (30 seconds)

●     Mountain Climbers (30 seconds)

●     High Knees (30 seconds)

Rest for one minute then go through the exercises two more times.

Shadowboxing Routine

Now it’s time for the main event: shadowboxing. Contrary to popular belief, Menos Hiras explains that a shadowboxing routine doesn’t solely consist of punching drills. You’ll have to throw in a few HIIT moves in there as well.

Freestyle Shadowboxing (2 minutes)

It’s the start of the round and you’re bursting with energy, so go all out! Throw as many jabs, hooks, and straights as you can. Imagine as if you were a gladiator going in for a quick, brutal kill.

HIIT Cardio (2 minutes)

For your cardio, you’re free to choose whatever exercise you want. Menos Hiras suggests performing intense HIIT movements such as sprinting, jump rope drills, and running in place.

Four-Punch Combo Shadow Boxing (2 minutes)

This time, it’s all about rhythm. Instead of throwing out multiple punches, focus on executing different punching combos properly.

Bottom Line

Overall, shadowboxing is a great workout that boosts speed, burns body fat, increases stamina, and of course, improves fighting abilities. You won’t need any equipments so you can do these drills anywhere. All you need is your own body and some space where you can freely throw  your arms around.

For maximum results, Menos Hiras encourages mixing shadowboxing with calisthenics and weight training. Focus on compound exercises that work multiple muscle groups. Also, don’t forget to eat and supplement properly. Shadowboxing takes a huge toll on the body, so you’ll need the right vitamins and minerals to recover.

 

Menos Hiras: What Should Athletes Eat?

 

Menos Hiras believes that, apart from rigorous training, proper nutrition is crucial for attaining peak athletic performance. Food fuels athletes and helps them perform their best. Without proper diet, strength, endurance, and overall performance will be negatively affected.

If you want to get the most out of your athletic capabilities and training, Menos Hiras believes that you need to prioritize your diet. You need to replenish the lost nutrients as your body uses energy through workouts. Please continue reading to know what some of the best foods for athletes are.

Berries

Berries are rich in antioxidants, which we need to replenish our bodies after physical activities. Dark berries, such as blueberries and blackberries, have phytochemicals and other protective components that prevent oxidative stress and preserve muscle strength.

Salmon

Salmon is an oily fish packed with lean, muscle-building protein and omega-3 fatty acids. These components reduce inflammation that can happen with continual strenuous activities. It also helps keep your arteries clean, which reduces the risk of heart diseases. 

Pasta

Unlike what many people believe, not all carbohydrate-rich foods are bad. Menos Hiras believes that carbohydrates are essential for an athlete’s diet. Pasta contains carbohydrates which can act as a fuel for an athlete’s body.

Bananas

Bananas have low-calorie content and are excellent sources of natural electrolytes, which you need to replenish after a workout. They also help regulate your fluid intake and protect you from muscle spasms or cramps.

Whey Protein

Menos Hiras believes that many athletes and fitness enthusiasts are fans of whey protein because they contain essential amino acids. Whey protein lacks fat and cholesterol, and it also prevents muscle breakdown, which makes it an excellent formula for athletes who want to build their muscles.

Hydrating Foods

Other than muscle-building and low-calorie foods, Menos Hiras trusts that refreshing foods like watermelon, spinach, celery, and oranges, are essential for an athlete’s diet. These foods will you replenish the fluids you lost in training and workout.

 

Menos Hiras on How to Fast Without Losing Your Sanity

Intermittent fasting is quickly gaining traction as one of the easiest, most efficient diet programs to lose weight. Menos Hiras observes that more and more people are skipping meals.

Plus, experts have been recently conducting various studies and experiments to see the real effects of fasting on the human body. The goal is to uncover whether fasting is a sustainable diet plan — and it is.

Despite its efficiency, however, some users are having a hard time sticking to their fasting program without feeling a bit cranky from the lack of consumption. If you feel the same way, don’t worry! Menos Hiras is here to explain how to fast while maintaining your sanity.

1. Stock up on Coffee, Mint, and Tea

Coffee, mint, and tea will be your best friends while fasting. They are great curbing cravings and suppressing one’s appetite for extended hours. Plus, mint will keep your mouth busy.

2. Drink Plenty of Water

Menos Hiras cannot stress enough how important water is for anyone who is fasting. Remember: you’re depriving the body of food —  one of the most basic necessities for survival — so you at least need to compensate by drinking plenty of water.

3. Eat a Little Junk

One of the reasons why people love intermittent fasting is it’s versatile. Unlike other diet plans, it gives one a bit of leeway with what they are allowed to eat. In fact, as long as you eat in moderation and stick to your eating plan, junk foods should be okay.

Bottom Line

The best approach to fasting, or any kind of dieting, is to do the necessary research beforehand. Make sure you understand the program fully. Otherwise, not only will you be unable to maximize the benefits, but you’ll also be at risk of various diseases and side effects.

Also, Menos Hiras strongly advises readers to consult with a medical professional before following an intermittent fasting program. This especially applies to those with preexisting medical conditions.

Menos Hiras Talks About Physical Conditioning

 

Many elite athletes include physical conditioning in their training to improve overall fitness and sports performance. Menos Hiras believes that the older the athlete is, the more physical conditioning becomes essential. Studies show that after 16, physical conditioning is the second most vital factor in reaching an athlete’s peak performance.

Menos Hiras believes that physical conditioning brings several mental and physical advantages to an athlete. These benefits include:

● Increased strength and resilience
● Optimized cognitive skills
● Delayed fatigue while playing
● Quicker and fuller recovery
● Better athletic performance
● Improved quality of life
● Decreased number and severity of sports injuries

Reaching your peak performance is not only about how fast you can run or how strong you are. It is more than how many push-ups or squats you can do. For Menos Hiras, physical fitness is holistic, and it has many components, such as power, speed, strength, balance, coordination, agility, endurance, and flexibility. Excellent physical conditioning will help you work on each of these components. But keep in mind that working on one more than the others can cause an imbalance an eventually cause injuries and decreased performance. So Menos Hiras believes that it is essential for you to exercise them equally.

● Power
Power is your ability to quickly use your muscle strength, which you can increase by doing full-body strength training.
● Speed
It is the period it takes you to coordinate a specific movement of individual parts of your body as a whole. Speed training puts your muscles through a fuller range of motion, which improves your flexibility.
● Strength
This component is the maximum force a muscle or a group of muscles can generate against resistance. Greater muscle strength helps you enhance the ability to perform various general sort skills.
● Endurance
Endurance is your capacity to keep going with prolonged-low-intensity activities and delaying the onset of fatigue. If you want to improve your performance, Menos Hiras believes that it is vital for you to improve your endurance.

Menos Hiras on How Beginners Can Take Their Workouts to the Next Level

 

Have you been feeling down and unmotivated when it comes to working out? Rather than endlessly watching body transformation videos in an attempt to hype yourself up, Menos Hiras advises taking a second look at your fitness program.

In many cases, people who are having trouble committing to their workout schedule have a poorly curated regimen. It may be too difficult to follow or not hard enough to give one a challenge.

If you want to take your workouts to the next level, we suggest:

1. Following a Good Nutrition Plan
Following a good diet is one of the best ways to maximize the results of your workouts. You need to feed your body the nutrients it needs to repair damaged muscle tissues. So make sure you eat enough fruits, veggies, lean meat, and whole grains.

2. Now Wasting Money on Hype Supplements
Menos Hiras warns fitness buffs to beware of fake or hype supplements. As a general rule, any supplement that claims you can achieve your dream body in just two weeks is a scam. There are no shortcuts.

3. Structuring Your Program According to Your Goal
The exercises you need to perform largely depends on your fitness goals. For example, if you want to boost functional strength, focus on powerlifting moves. On the other hand, if you want to build lean muscle, perform consecutive HIIT exercises and various isolation exercises.

Conclusion
Performing a bunch of random exercises isn’t what one would call a fitness program. Menos Hiras explains that the best approach is to create a full, customized program encompassing your diet, workout regimen, supplementation, and even rest. Don’t just train hard, train smart as well.

Also, keep in mind that there is no one-size-fits-all solution to fitness, so don’t just copy random programs you see online. Instead, create your own. Go through varying programs, see which ones you think would suit you, and take inspiration from them. However, do not copy their programs word-per-word.

Menos Hiras Explains Everything Athletes Need to Know About Nutrition

We’ve all heard the saying that fitness is around 80% diet and only 20% exercise. Is there any truth to that? The figures 80% and 20% are debatable, but Menos Hiras explains these are used to emphasize the importance of dieting vs working out. No matter how intense and rigorous your training is, you can never out-exercise a terrible diet.

Understanding Your Goal
Menos Hiras emphasizes that one’s nutritional plan heavily depends on what their goals are. For example, a fitness buff trying to lose weight won’t be eating the same foods as a football player training to be an offensive lineman.

● Losing Weight: The key here is to create a huge calorie deficit. Limit yourself to only around 1,000 to 1,500 calories per day while focusing on HIIT workout programs.

● Gaining Weight: A common mistake when gaining weight is consuming empty calories. Menos Hiras advises fitness buffs packing on size to source their calories from healthy food options such as meat, fruits, veggies, and whole grain.


Filtering Out Fad Diets
Don’t be too quick to trust fad diets. Forcing the body to follow an extreme calorie deficit may produce results, but they won’t be sustainable. Once you revert to your old eating habits, your body will simply gain back the weight you lost.

Are Carbs Bad?
No! Carbs are not necessarily bad for the body. What’s not advisable is consuming more carbs than your body needs. Remember, unused carbs will simply turn to fat.

Bottom Line
Overall, the goal is to follow a healthy, balanced nutrition plan. Menos Hiras encourages athletes to explore different meal plans maximizing nutrient-dense fruits, veggies, and lean meat. Competitive-level athletes can opt to hire a professional nutritionist or dietician to create a customized meal plan scientifically proven to help them reach their goals.

Also, to maximize the results of your diet, we strongly advise quitting unhealthy habits. Smoking cigarettes, binge-drinking alcohol, and eating too much candy all hamper the body’s ability to perform its best.

Menos Hiras on What to Eat to Improve Athletic Performance

Menos Hiras believes that everything you eat has a direct effect on your body. Food can energize, reduce inflammation, boost immunity, and help you fight disease. It can also speed up your metabolism, build muscle power, and help your muscles recover from a workout. No doubt about it, the right food is essential in optimizing an athlete’s body functions and performance.

So, what types of food should you eat for power, endurance, and strength? Here is a look at the top three:

1. Strengthen your body with raw food. Eating uncooked fruits and vegetables is the best way to gain essential vitamins, minerals, and amino acids for your body. Raw food contains the most amount of enzymes and nutrients that fuel different body functions for maximum athletic performance. Menos Hiras states that they also help neutralize free radicals in your body to create a more alkaline environment for optimized cell function. Load up on sprouts like alfalfa, broccoli, and clover.

2. Boost endurance with antioxidant-rich food. Antioxidants benefit an athlete’s performance as well as aid in their recovery. They protect against oxidation damage to help muscles recover faster after an intense game or training. They also boost your immune system so that you don’t miss out on practice or games because of illness. Load up on high antioxidant food such as beets, artichokes, berries, and cherries.

3. Reduce inflammation with an anti-inflammatory diet. Athletes who engage in regular strenuous exercise and do not have the proper nutrition and rest may experience chronic inflammation. Menos Hiras warns that if left untreated, this may lead to severe illnesses such as certain cancers, autoimmune disorders, and cardiovascular diseases. Food high in anti-inflammatory properties include omega-3 fatty food such as salmon and sardines, curry, ginger, turmeric and rosemary, and whole grains.

Menos Hiras concludes that everything you eat may either benefit you or make you weak. As an athlete, it is essential to consume food that only contributes to your total and physical well-being.

Menos Hiras on the Link Between Nutrition and Athletic Performance

Menos Hiras says the link between a proper diet and good athletic performance has evolved into a science called performance nutrition.

Why is nutrition important?
Nutrition is essential for athletes because it supplies the energy required to perform physical activities. Food impacts their training, strength, recovery, and performance. The type of food and the times they are eaten equally contribute to the body’s performance and recovery levels.

Whether you are a professional athlete, a weekend sports warrior, or a daily exerciser, the way to improve performance is through a nutritionally competent diet.

A training athlete’s daily essential diet should:
 Provide enough nutrients and energy to meet the demands of exercise and training;
 Enhance recovery and adaptation in between training sessions;
 Menos Hiras says it should include a wide assortment of food like wholegrain cereals and bread, fruit, vegetables (with emphasis on the green and leafy kinds), low-fat dairy products, and lean meat, to supplement long-term nutrition behavior and habits.
 Allow the athlete to achieve ideal body fat and weight levels for optimum performance;
 Provide enough fluids to ensure complete hydration before, during and after training;
 Advance the health of the athlete.

Meanwhile, an athlete’s energy intake should be divided into the following: 55% carbohydrates, 12-15% from protein, and no more than 30% from fat.

Why is eating adequate carbohydrates important?
Athletes who train strenuously for more than an hour to an hour and 30 minutes daily need to boost the energy amount they get from carbohydrates to 65-70%, Menos Hiras stresses.

All carbohydrates are broken down into glucose, which is the body’s primary source of energy. Glucose can be transformed into glycogen stored in the liver and muscle tissue. This is used as an energy source to fuel muscle tissue during exercise.

Menos Hiras says that if a physically active athlete does not get enough calories or carbohydrates, a glycogen shortage occurs. Since the body does not have enough fuel for the body, it breaks down skeletal muscle to have its energy needs met. This leads to compromised athletic performance and health.

Preparing for a Law School Application

Getting into the right law school can be challenging. Applications and requirements are getting more stringent because of the increasing need to improve the quality of law education. Many states want to ensure that aspiring lawyers get valuable training. As the admission tests are becoming more competitive, Menos Hiras advises students to prepare and study well for them.

Most law schools and admission committees evaluate the profiles of applicants based on their undergraduate performance and the results of their law school admission tests. Having a high grade point average definitely outshines other candidates.

Today, Menos Hiras shares some tips on how to increase one’s leverage when applying for law school.

1. A well-written and sound application essay

Keep it short but sweet. Your application essay is your statement. Cut down on fillers and fat. Avoid redundant and unnecessary statements. An essay that is concise and well thought of demonstrates your ability to explain things in a definitive and simple way.

Communicating effectively, being straightforward, and being efficient and analytical while under pressure are skills all aspiring lawyers should hone and possess. Schools search for these skills as early as admissions.

2. A favorable recommendation written by professors and employers

A recommendation from your university or the institution you work for can increase your chances of getting into law school. These recommendations may indicate your extracurricular activities, leadership or membership in student bodies, advocacies, participation in volunteer programs, public service, and work or academic performance. Work experience in a law firm and a legal background are also attractive to law schools.

3. Desirable qualities and traits

Determination, self-discipline, motivation, intellectual humility, and sound judgment are among the desirable traits sought by screening committees. Persons assessing your profile must be convinced that you will stay committed and determined to finish law school.

Learn more from Menos Hiras.

Menos Hiras Explains How to Choose the Right Law Firm for Students to Work For

Menos Hiras understands that there will never be an ideal law firm in the world, but with some luck and the right tips, law students may find one to work for that would be the best fit for their skills, their goals, and their specialties.

It may seem tempting to get hired just about anywhere that seems prestigious, especially with the intensity of the competition among graduating law students and where they want to be hired. But it’s vital to carefully choose what kind of law firm you want to work for, the area where it practices, and what their client base is like. It’s not just about getting hired; you have to begin planning your career trajectory in the legal field.

Know yourself and your skills

Menos Hiras explains that the primary driver for where you want to work should be your skills and the specialization you aim for. By knowing yourself, you’ll be able to determine which firm will meet what you’re looking for. Look back at your experience so far: what are you working towards, and how satisfied were you with where you’ve been? Think about it carefully, and make a list of pros and cons if necessary.

Consider what practice area you’re looking to

In line with the previous point, you have to think about which area of law you want to practice in. This will matter immensely in your quest to find the right law firm. Menos Hiras explains that the different fields can have their challenges and requirements. So you have to know where you want to go into so you can start building your foundation there immediately.

Don’t believe everything you hear

Peer pressure still happens even after law school. You might understand that a lot of other students are targeting this law firm or that area of specialty. These thoughts must not sway you. You must keep focused on your own goals, and most of all: you have to do your research. Don’t just believe what others say. Find out for yourself.

Menos Hiras reminds law students that your future in law depends on your choices. Make the right, educated choices, and you’ll find yourself on the way to success.

Menos Hiras Talks About Muscle Recovery after Working Out

Menos Hiras acknowledges that some of his friends and colleagues who exercise regularly or play sports tend to neglect the care that must usually be performed after strenuous activity.

Muscle recovery is as much part of physical training as a warm-up before the game. It’s essential to cool down after an hour or two of continuous high-paced and high-intensity workout. You need to give your body the chance to recover to boost muscle and tissue repair. Here are some vital recovery tips:

1. Drink plenty of fluids
Hydration plays an important role in muscle mass recovery after exercising. The fluids you lost while working out should have been replenished as you are exercising. However, Menos Hiras points out that you should also drink more to boost your recovery, improve metabolic function and improve the nutrients in your body.

2. Up your protein intake
After a laborious, strenuous exercise, your body will need plenty of protein to heal. You can drink a high protein meal after your workout. The next day, after a good night’s rest, you should also remember to eat a high protein breakfast. The great thing about this is that it will also reduce your cravings later on in the day and give you enough fuel to power through. Drink that chocolate milk too—you’ve earned it, and your body needs it.

3. Sleep
Exhausted and drowsy? Menos Hiras explains that your body is telling you that it needs to recover, so listen to that need. A big part of the recovery is to sleep as this is the body’s way of repairing itself, as well as re-balancing the body’s hormones and growth factors. Sleep is vital to daily muscle repair, so try to get at least seven to nine hours of good sleep after your workout. Menos Hiras explains that if you don’t adequately care for your body after your workouts, you may do more harm than good. Remember to keep your body healthy by allowing it to recover.

Menos Hiras on What to Look For in a Personal Tainer

Menos Hiras has heard plenty of friends and colleagues promising to stick to their New Years’ resolutions, particularly ones that involve hitting the gym, getting fit, and improving their health and physique.

In that regard, plenty of his friends have asked for advice on getting into the habit of working out and getting fit. The idea of having a personal trainer is ideal, especially as it means you have someone to keep you on track and to make sure you’re doing things the right way. But what should you look for in a personal trainer? How do you find a good fit for your goals? 1. Check their certifications
This issue should be the first place to look into, according to Menos Hiras. From hyped-up Instagrammers to well-established trainers, the first thing you should check for is the trainer’s certifications. The certification ensures that you’ve found a trainer that has carefully studied the field. Look for athletic training or exercise science, and a trainer whose methods that are grounded in sound science.

2. Have a good conversation with them about goals
A great trainer should listen to your story and what you want to achieve. They’ll check for any history with injuries and exercise experience, along with nutrition and what you’ve been consuming. A genuine professional trainer for Menos Hiras would take all your information and be able to produce a bespoke regimen for you as needed.

3. Check their availability
A good trainer for you, of course, has to be able to make time for you. They won’t just hand you a regimen, get you started, and leave you to your own devices. See how available they are and if they will be able to supervise you in your journey adequately. Trainers have different approaches and methods, says Menos Hiras. It’s all about finding the one that’s an excellent fit for you and your body’s needs.

Menos Hiras Gives Marathon Training Tips for Beginners

Menos Hiras has encountered many friends and colleagues who are trying to get into better, healthier lifestyles and have taken up running as a chosen sport or exercise. For some, love of running has grown and fostered, leading to an interest in competitive running such as marathons.

Often, marathons are always held for a great cause. However, running a marathon is not the same as regular jogs around your neighborhood. It takes preparation and endurance to run one. So how do beginners get started on marathons, and what should they prepare for?

1. Consult your physician first – As with any new sport, especially one with a robust cardiovascular impact, you have to consult your physician first. Menos Hiras wants you to ask: Can your body handle a full marathon? You may feel healthy enough to take a regular run around the block, but marathons are considerably longer and more grueling. Make sure you are physically fit before you leap.

2. Make specific, realistic goals – Be realistic: you’re not going to be able to run the Boston Marathon right away. Similar to any sport, you’ll have to practice and work on it. Set an achievable goal, such as 5 km, to start. Figure out why you want to reach this goal, power to it, and set the next achievable goal to work up towards.

3. Work on your fitness – Menos Hiras says that you don’t need anything in a race but what your body and what it can do. Therefore, you need to make sure your fitness is your priority. Plot out a training regimen that increases in intensity, starting from six weeks before your target race. Run regularly, hydrate, and keep careful track of your nutrition, so you’re fighting fit on the big day.

With adequate preparation, Menos Hiras wholeheartedly believes that you’ll be on your way. Remember not to rush yourself, pace, and endure. After all, as they say, “slow and steady wins the race.”