Weight lifting and strength training isn’t just about winning or losing the weight lifting competition, rather muscle strength is something that can help you live a healthy life and results in strong mind. If you are intending for such a lifestyle, then you need to look forward to lifting weights, which can increase your level of endurance, resulting in muscle strength.
Right diet and Nutrition is the fundamental you need to look forward to. Your muscle needs to regain the energy they lose during the workout, and this can only be achieved by having a proper diet along with training. Along with diet a nice good night sleep of 7 to 8 hours is a must.
Cardio workouts along with strength training, are one of the best ways to start improving your overall health and your fitness level. HIIT and strength training increases your metabolic rate on a long term basis, which means that even when you are sitting still, you will be burning more calories than before you started your exercise program.
If you have only just begun to think about exercise, then it is highly likely that your fitness level will be quite low. So take one step at a time and don’t be intimidated by the work ahead. Bringing in any additional movement, within your daily routine, will be an excellent start like using stairs, walking to the nearby store rather using the vehicle etc.
Exercise can reduce your risk of lifestyle diseases. Many lifestyle diseases, such as heart attack, obesity, depression, anxiety etc. can be prevented by undertaking regular exercise. Cardio exercise improves the flow of blood around your body, which makes the pumping more efficient. Reduces LDL and increases HDL cholesterol. Exercise can help to prevent osteoporosis and arthritis.
Exercise can reduce stress and boost your mood. Exercise releases endorphins which your brain produces. Endorphins are natural hormones that act as both painkillers and antidepressants, boosting your mood and helping you to feel better, even if you have only been exercising for a short time.
You can experience Improved energy levels. Heart and lungs are strengthened and they work more efficiently. This will increase the amount of oxygen getting into your bloodstream, and then it will be transported to where it is needed more quickly, along with all of the other nutrients that your muscles need in order to work.
Better sleep. It is important that you don’t exercise immediately before going to bed, as this can lead to the adrenaline from the activity still being present in your body, which will keep you awake and make sleeping even more difficult. However, as long as the activity is carried out at least three hours before you go to bed, you should notice the benefit.
You will find that combining cardiovascular exercise and weight training will lead to even more fat being burned than cardio would manage alone, so even if you are skeptical, give it a try. The results after just a few weeks may surprise you.
Basic Nutrition
Not all of the weight lifters intend to be professional bodybuilders or fitness models, but still, nutrition is important to ensure you enjoy a sound life. Nutrition can serve as a make or break factor, therefore, you need to keep that in mind. If you work out regularly, then you cannot achieve the desired outcomes, without following a proper diet plan.
- For starters, let’s keep the ratio to 30 to 40% protein, 40% carbs, 20 to 30% fats. This ratio works from most.
- If you are overweight or obese then reduce the carbs. Here, you may keep the ratios as 50% protein, 20 % carbs, 30 % Healthy natural fats (unrefined).
The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolized and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels.
Unhealthy foods – avoid them if possible or minimize them
- Processed foods
- Sugar and sugar rich foods or drinks
- Foods with High GI like rice, wheat flour (Maida) products, noodles, white pasta
- Refined grains
- Junk food, any food deep fried
- Starchy potatoes
- White Flour products
- Alcohol
- Smoking
Foods with low GI:
- Green tea – fat loss
- Herbs – fat loss and natural health
- Spices – fat loss and natural health
- Whole grains
- Seeds
- Nuts
- Beans
- Fruits
- Vegetables
Complex Carbs:
- Brown rice
- Whole wheat
- Whole grains
- Oatmeal
- Quinoa
- Sweet potatoes
Fruits:
- Berries
- Papaya
- Apples
- Oranges
- Melons
- Bananas
Proteins from animals and plants:
- Fish
- Lean turkey
- Lean beef
- chicken breasts
- Lentils
- Peas
- Chick beans
- Soybeans
- Skimmed milk
- Cottage cheese or panner
- Yogurt
- Peanuts
- Walnuts
- Almonds
- Cashews
- Pista
Vegetables:
- Broccoli
- Spinach
- Sprouted grain
- Carrots
- Mushrooms
- Zucchini
- Tomatoes
- Peas
- Brinjal
- Cauliflower
Dietary Supplements
- Protein Powder – Whey protein, whey protein Isolate preferably, vegetarian based protein powder like pea protein isolate or rice protein isolate – a must have. Protein is the king of nutrients and responsible for multitude functionalities in body. Most importantly muscle tissue growth and cell regeneration. It is needed for healthy hair, skin, nails, bones, joints and the list goes on. It is the most important macronutrient for muscle repair and recovery in a fitness program.
- Meal replacements – protein bars, fruits, nuts like ground nuts or almonds
- A good quality Multi-Vitamin and Mineral supplement
- Vitamin D3
- Omega 3 fatty acids supplement
- Fat Burners – If you are looking to overcome the excess fat from your body, then these fat burners can be handy. These compounds increase the body temperature, which helps in achieving the metabolic rate that can be handy in overcoming body fat.
- If you are following a weight loss program, then you need to add green tea in your diet plan. Though, green tea alone doesn’t help in reducing weight, yet an overall combination of low-caloric food and a proper training program can help you get the job done. It has several other benefits and a powerful anti-oxidant.
- Caffeine is the major player in terms of thermogenesis. Keeps you focused and get on with the workout. May be a cup of ‘pure black coffee’ should help.
Final word
- Being fit can bring about a peace of mind in your life, therefore, you need not take that for granted. Fitness is no longer associated with men, fitness is for all including children.
- Physical appeal isn’t the only reason men and women work hard in the gym. Self-satisfaction and enhanced personal performance are other reasons which prompt people to hit it hard in the gym. Staying healthy is another reason for which people undergo intense workout sessions.
- Exercise, improve strength, do cardio, play some sport but do it properly so that you would meet your goals. Next eat right food, proper nutrition and diet plan in absolutely must to lead a healthy and prosperous life. Then have a good rest and sleep well for your body to recover. If you train hard and complement the training with proper and natural diet, then your body will definitely react positively to it. Therefore, you need to consider physical and mental fitness as a natural process, and avoid expecting overnight results.
*Do read the Disclaimer