Top 5 Fitness Tips for Maximum Weight Loss and Happiness
Build more muscle mass, tone your body and improve weight loss by consuming pre and post-workout nutrition. You have to eat enough of the right foods to rebuild your muscles bigger. Even if you gain weight, you will be leaner because muscle takes up less space than fat.
The ripples of weight training break down your body and you need proper nutrition and rest to rebuild your body bigger and better. Protein consumption is critical if you want to build muscle.
Here are my 5 Top Weight Loss Tips:
1. Get Your Pre-Workout Nutrition in Before You Start Anything
Pre-Workout Nutrition should mainly include Carbohydrates & Proteins. During intense training, your body depends on fuel from glycogen made from the carbohydrates that you eat. The body can’t use fat for fuel during high-intensity exercise because there is not enough oxygen available. Consuming fruits, vegetables, and smoothies 1–2 hours before a workout will build up your glycogen stores. When your glycogen stores are low, your performance will suffer. Research has shown the effectiveness of pre-workout protein drinks such as whey and casein. Your muscles get 2 times as much benefit from a pre-workout protein drink compared to having just a post-workout protein drink.
2. Get Your Post Workout for Recovery
Post-workout Nutrition is Important to Help your Body Recover from Intense Exercise. You don’t need to eat immediately after your workout but there is a 45-minute window where replenishing your body’s fuel like carbs, protein, and fats that will optimize your tissue’s repair and growth. The post-exercise meal should consist of carbohydrates, protein and a few essential fats. A drink, such as a smoothie, is good because it is quickly digestible. A ratio of 2g carbs/1g protein is what you need.The carbs should be high glycemic, the proteins should be easily digestible such as whey and the fats should be from sources such as fish or flax oil. Your body needs a minimum of 200 grams of carbs per day if you are starting off light. You will feel tired and listless without this amount of carbs.
3. Athletes Need More
Athletes in sports that require plyometrics, agility, and weight training need about 2.5 grams of daily carbs per pound of body weight. A 180 pound athlete would need at least 450 grams of carbs each day to function properly. Endurance athletes such as marathoners, swimmers, triathletes need high amounts of daily carbs. About 3.5 to 4.5 grams per pound of body weight is needed. So, a 180-pound athlete would need 630 to 810 grams of carbs per day. These athletes sometimes use carbohydrate loading before events.
4. Include Protein in Every Meal
Protein provides the main building blocks for your muscles. Daily protein needs should be calculated according to body weight (not by percent of calories). For example, if you weigh 190 pounds and want a high protein intake (1 gm/lb), you’ll need 190 grams of protein. Protein should be eaten at least every 3–4 hours with every meal to ensure adequate supply during the day. Your night meal should be comprised of slowly digesting protein (such as lean meats) that will give a constant release of amino acids into your system overnight.
5. Water, Water, WATER!
Drink daily about a half an ounce of water for every pound of body weight so a 180-pound person would drink 90 ounces. Since your muscles are comprised of about 70% water, don’t dehydrate yourself. During exercise, drink about a cup of water for every 15 minutes of exercise. For exercise lasting more than one hour or during games, a sports drink with carbohydrate and protein is needed.
Eat to build while training hard and smart!
