BET­TER HABITS, BET­TER RE­SULTS!

Four ways to tweak your cur­rent fit­ness strat­egy and boost your gains.

Health & Nutrition - - TRAINER WORKOUT -

You prob­a­bly first learned how to build mus­cle and lose fat by watching other guys in your gym. Some of them got it right, oth­ers def­i­nitely did not. Still, you made some gains, and now you’re look­ing to be one of the guys oth­ers come to for coun­sel. Well, em­brace th­ese four sim­ple nu­tri­tion and diet fixes – in most cases, mi­nor tweaks to al­ready good ideas that make a big dif­fer­ence – and you’ll build mus­cle and burn fat even more ef­fec­tively. You’ll be one step closer to be­ing the gold stan­dard in the gym.

Em­brace th­ese four sim­ple nu­tri­tion and diet fixes – in most cases, mi­nor tweaks to al­ready good ideas that make a big dif­fer­ence – and you’ll build mus­cle and burn fat even more ef­fec­tively. You’ll be one step closer to be­ing the gold stan­dard in the gym.

Don’t be afraid to pile fresh fruits and veg­gies on your plate, even though they have carbs. A study found that a 12-month diet rich in fruits and veg­gies led to greater over­all weight loss than many low-fat di­ets.

2

WHAT YOU’RE DO­ING NOW: Cut­ting back on high-carb foods.

DO IT BET­TER: Eat more fruits and vegeta­bles. Don’t be afraid to pile fresh fruits and veg­gies on your plate, even though they have carbs. A study found that a 12-month diet rich in fruits and veg­gies led to greater over­all weight loss than many low-fat di­ets.

THE BOOST: An ad­di­tional five to 10 pounds of fat loss each year.

1

WHAT YOU’RE DO­ING NOW: Drink­ing a cup of cof­fee be­fore you work out.

DO IT BET­TER: Switch to green tea. A re­cent re­view of 15 stud­ies found that the combo of green tea ex­tract and caf­feine re­sulted in greater weight loss com­pared to caf­feine alone. In ad­di­tion to help­ing you get leaner, green tea may also end up mak­ing you health­ier since it is also filled with a wealth of disease-bust­ing, an­ti­ag­ing an­tiox­i­dants. Aim for three to five cups daily.

THE BOOST: Burn­ing an ad­di­tional 3,500 to 10,000 calo­ries in a month.

4

WHAT YOU’RE DO­ING NOW: Avoid­ing the scale when try­ing to lose weight.

DO IT BET­TER: Weigh your­self reg­u­larly. Some ex­perts say how your clothes fit is a bet­ter in­di­ca­tor of progress. But a re­cent re­view of 11 stud­ies found that men and women who weighed them­selves at least once per week lost more weight (be­tween three and six pounds in three months) and kept it off longer than peo­ple who rarely weighed in. Whether the scale kept them ac­count­able, or sim­ply more aware of what they were eat­ing, wasn’t clear, but the re­sults were.

THE BOOST: Bet­ter track­ing of your goals and more con­sis­tent weight loss.

3

WHAT YOU’RE DO­ING NOW: Down­ing a post-work­out shake.

DO IT BET­TER: Drink the shake be­fore you train. Post-work­out shakes get nu­tri­ents to hun­gry mus­cles, fu­elling growth. How­ever, you may be able to jump­start your mus­cle growth and re­cov­ery (and have more en­ergy for train­ing) by chug­ging your drink on your way to the gym. Re­search shows that get­ting an ex­tra shot of nu­tri­ents be­fore you work out chan­nels more amino acids to your mus­cles, set­ting you up for even big­ger mus­cle gains.

THE BOOST: A 79% in­crease in the up­take of the amino acids used to build mus­cle im­me­di­ately af­ter each work­out.

Weigh your­self reg­u­larly. Some ex­perts say how your clothes fit is a bet­ter in­di­ca­tor of progress. But a re­cent re­view of 11 stud­ies found that men and women who weighed them­selves at least once per week lost more weight.

Newspapers in English

Newspapers from India

© PressReader. All rights reserved.