Some of you might know about the Body Transformation Challenge that is currently going on at the Kaua‘i Athletic Club. Lots of people are involved and are really working hard to get in better shape and improve their fitness and
Some of you might know about the Body Transformation Challenge that is currently going on at the Kaua‘i Athletic Club. Lots of people are involved and are really working hard to get in better shape and improve their fitness and health. So, I thought I’d share some nutritional tips that everyone can use to help lose body fat, boost muscle tone and live healthier, better lives.
Of course, calories in foods are important. But nutrients are even more important. If you want to be healthy and lean, you need to make sure that you are feeding your body correctly. This is true whether you are working out hard or a casual exerciser. Food is fundamental! When you work out with resistance training, you break down muscle fibers. That’s the whole point of it. You are trying to reshape your muscles and firm them up. In between workouts, feeding your body the best possible foods and taking the best possible nutrients to ensure muscle repair is essential.
Here are the most important nutrients for excellent muscle tone. Fish oil helps increase blood flow to muscles and reduces inflammation in the body. Having salmon and other fatty fish twice a week will help you get enough. Taking omega 3 fatty acids in capsules of about 1,000 mg daily will work, too.
Calcium is one of the most important nutrients for proper muscle contraction and also prevents cramping up. You should take at least 1,200 mg a day, which is really difficult to get through food alone. If you take a supplement it should include Vitamin D3 for better calcium absorption. Take several smaller doses throughout the day as that will also aid in optimal absorbability.
Vitamin D is required for muscular contraction function and growth. We get lots of vVtamin D from the sun here, so not an issue unless you can’t go out in the sun. If that is the case, a supplement of 4,000 IU is adequate.
Vitamin E helps cell membranes recover faster after exercise — 15 mg per day is plenty. Magnesium is important to avoid muscle cramps and should be at the level of about 300 mg daily. You can find magnesium in spinach, nuts and whole grains, as well as supplements.
The B vitamins play a huge role in overall health and also help your body with protein metabolism, as well as breaking down fats and carbohydrates for energy. The “Bs” are found in whole grains, eggs, lean meat, nuts, beans and fortified cereals. Vitamin B12 is found only in animal sources. Vitamin C helps support the muscle’s need for oxygen by keeping the blood vessels healthy. It also aids in the production of collagen, which is the supportive substance in your body. The recommended amount of vitamin C is 75 mg. We have an abundance of Vitamin C in all of our wonderful island-grown fruits.
Since protein has a high thermic effect, you will burn more calories to digest it. You can maximize this effect by eating five or six little mini meals daily, with a lean source protein in each one. Green Tea is a very effective fat burner. It speeds up metabolism, not just due to the caffeine but also due to a compound called epigallocatechin gallate (EGCG). Use olive oil as your fat as it actually helps you burn more body fat. Just remember it also has a lot of calories, so use it instead of other fats, not as an addition.
To get lean and toned you want to minimize the bad carbs, including sugar, processed foods, soda, sweetened fruit juice and white flour foods. Stick with high fiber carbs. Fiber pulls fat out of your body.
Drink lots of water. You should consume in ounces half of what your body weighs in pounds. This means if you weigh 100 pounds, drink 50 ounces of water per day. If you weigh 200 pounds drink 100 ounces. If you like, put some fresh lemon in your water and get those digestive enzymes in there ,too.
I have always told my clients, “You can work out till you’re blue in the face. But unless you get your food under control, you will likely look a little better, you will be stronger, have more flexibility and balance and be fitter, but you likely won’t look that much different.” Food is fundamental.
• Jane Riley, M.S., B.A., C.P.T., C.N.A., can be reached at janerileyfitness@gmail.com, 808-212-1451 or www.janerileyfitness.com.
