Do you feel it? The weather is changing and you can sense that it will soon be summer. That means shorts, swim suits, tank tops, pool parties and outdoor fun. Are you ready to shed the layers of winter and start a new workout routine so you’ll be in top shape for all the summer fun and activities? Maybe you are just ready to get back into your workout routine that might have been neglected the past few months. Or perhaps you have been consistently following your workout plan but want to “step it up” to the next level for that summer fun. No matter what the reason, spring is a great time to “blossom” into better fitness.
Where do you start? First and foremost, always check with your health care provider when you make any changes to your current diet and exercise routine.
Of course, a diet high in fruits and vegetables, low fat dairy, lean meat and good fats would be the base for all of us – whether you’re starting spring workout plan or not!
If you haven’t been consistent with your workouts or are starting a new regimen, it’s best to start slow. This will allow your body the chance to adapt, repair and develop. Doing too much too fast could result in sore muscles or even injury, so take your time.
There are many workout programs you could incorporate, but what you want to accomplish will dictate your program. Are you looking to add muscle strength? Weight bearing exercises are a must for your exercise program. Lose fat? A combination of strength training and cardio will be important for you. Increase cardiovascular endurance? We all know that means a focus on cardio activities. Just get more toned? A balanced combination of weight training and cardio will work for you. These are some of the questions you might ask yourself. No matter what your goal, providing the body with proper nutrition during this time is very important.
A balanced diet is always the starting point. But then where do we go from there? Let’s look at protein. What is “Protein”? One of the 3 macronutrients we all need, protein provides us with nitrogen – necessary for staying alive! Protein is a combination of amino acids, those that are essential (must be consumed) and those that are non-essential (that the body can make). Getting adequate COMPLETE protein is an important part of a healthy diet, especially if you are embarking on a new (or even staying on your current) workout plan. A perfect option for a post workout protein supplement would be the Biochem 100% Whey Protein Isolate. Easy to mix and delicious, a Biochem smoothie after a good workout is a great way to supply important nutrients for recovery.
We know exercise is important to keep our muscles strong, and when we exercise we tear down muscle fibers and the body has to help maintain them. Maintaining muscle is one of the functions of protein. In particular, muscles have high concentrations of what are known as Branch Chain Amino Acids (BCAA’s). BCAA’s are 3 of the essential amino acids:
- Leucine
- Isoleucine
- Valine
A refreshing way to give your muscles some supportive building blocks after a weight training session would be the Biochem BCAA’s drink. Mixed with your favorite beverage (or just water) this delicious drink will provide those muscles with the amino acids needed for recovery.
The International Society of Sports Nutrition recommends people who exercise consume 1.4 – 2.0 grams of protein per kilogram of body weight. One kilogram is approximately 2.2 pounds. So if your weight is 150 pounds that is approximately 68 kilograms, which would mean, according to ISSN, you should consume about 95 grams of protein per day. Are you getting enough protein?
International Society of Sports Nutrition
Hydration is also very important. There are many different opinions on how much water we need to consume. And each of us may need slightly different quantities. So how do you tell how much water you need?
The Mayo Clinic reminds us that 50-70% of our body weight is water and it is necessary for life. And we lose water daily through respiration, perspiration, urine and bowel movements. You can go by the standard rule of thumb for water intake (8 glasses a day) but it’s better if you look at your personal overall indicators to determine what YOU need. Are you thirsty often? Is your urine dark colored? You probably need to consume more fluids during the day. If you are rarely thirsty and your urine is colorless or light in color you’re probably drinking adequate fluids during the day.
Diet and exercise go hand in hand to help us live a healthy lifestyle and feel our best. Examine your daily intake of food. What are you doing for exercise? Can you make small changes? Believe it or not, small changes can lead to BIG rewards!
Feel amazing, embrace you exercise routine and take your health and fitness to your #NextLevelLiving!