Keep Fit with Fit Foods
Why should you bother to exercise? What should you do and how would you squeeze it into your busy lifestyle, where would you go? Questions, questions… and everybody else is “doing it” except you, so you’ll feel silly and look out of shape… won’t you? Wrong! It’s NEVER too late to start a fitness plan, activity isn’t just for under 30s! In fact, your body is probably aching for you to get lively and shake off some human “rust”, after all, the body is designed for activity. If it’s allowed to get too comfortable, it begins to seize-up, fatten-up and generally degenerate.
Whatever age you are, moderate exercise can only increase your physical well-being. It builds and strenghtens muscles, improves skeletal density (helps keep osteoporosis at bay), gets your heart pumping and oxygenates the body, helps to shift plaque from the arteries, helps mobilise toxins trapped in fat cells, uses up stored fat reducing body weight and many more incredible benefits. Your commitment to a long-term fitness routine is the best way to avoid an old age ruined by poor health. On top of all this, activity is fun, you meet new people, you discover talents you never knew you had, and, you will look and feel GREAT!
You only get one body, so start today!
It is not a science, but having the right information before you start will help you get off to a good start!
Poor fuel = poor performance!
To maintain, or gain, a fit body, the quantity and qua lity of the fuel you use for energy affects not just your size (excess fat), but your health. Just like a car, good fuel burns clean and bad fuel leaves toxins behind when it burns (in your body!). Fast foods and junk stresses the body with toxic deposits. You need to combine correctly balanced, optimal nutrition with regular activity – the reward – improved long term health!
The importance of optimal nutrition…
People who exercise on a regular basis need to ensure that their body is provided with an abundance of quality nutrients. This is because your nutrient intake is shared between growth, repair and energy output. Strenuous exercise naturally streses body cells, and this results in increased cell damage and destruction, which therefore need additional nutrients for recovery and repair. In a healthy body, with every second that passes, around 5,000,000 cells die through wear and tear. These are immediately replaced through the body’s continual cell division process. However, a poor nutrient supply coupled with intense training puts pressure on this process, because food is divided between all other bodily functions too.
Before anything else, ensure you have consumed enough water to prevent dehydration during exercise. Water should also be consumed regularly during and after exercise. Muscles are approximately 75% water • Water is lost in perspiration and through breathing • Dehydration raises body temperature and energy is then drawn away from the muscles to cool the body down, affecting overall performance. Aloe Vera makes plain water even more refreshing, with the added bonus that it possesses soothing and cleansing properties beneficial to the digestive tract. Remember to take a water bottle topped with our Herbal Aloe Concentrate before you leav • Carbohydrates are stored as glycogen in the muscles and liver, and for each molecule of carbohydrate, nine molecules of water are bound, when the glycogen is released for energy, so is the water.
Complex carbohydrates (whole grain bread and cereals, pasta, potatoes, beans, fruit) are easily assimilated and made available by the body for energy. The fiber in these foods helps to slow the release of sugar providing longer-lasting energy. • Carbohydrates provide 4 calories per gram • Fat provides 9 calories per gram By cutting out saturated fats and fatty foods you can enjoy additional energy in the form of carbohydrate fuel.
Dietary protein supplies the body with 25 amino acids, commonly referred as “building blocks”, which are used for repair and growth. Every cell in the body uses protein. • Protein is a third source of energy if carbohydrates/ fat stores are depleted. • Protein comes from both vegetable and animal sources. • Protein assists in maintaining muscle mass and when combined with over-load training, it assists in building muscle mass. • No two people have the same protein needs – your weight, muscle to fat ratio, health status, dietary intake and the quality of protein you choose, determine how much you need as an individual. Protein as an energy source can dehydrate the body, so, if you are on a high protein low carbohydrate diet, remember to drink plenty of water! As with carbohydrates and fats, if you eat more protein than your body needs, the excess will be converted and stored as fat.
There are two “good” fats vital to health: Omega 3 and Omega 6 essential fatty acids. Saturated fats and monosaturated fats are not essential though can be used for energy. Good fats are converted into prostaglandis, which are dynamic hormon-like substances that help keep the blood this preventing clogged arteries, lower blood pressure, decrease inflammation, control blood cholesterol and fat levels, support the immune system and brain function, improve nerve function and regulate blood sugar. We can not survive without good fats!
Fat Loss – Muscle Gain!
Muscle fibres are heavier than fat, so, if you are trying to lose weight and exercise 3-4 times a week, don’t be surprised if you actually put some weight on! This naturally occurs as the stored fat is used as fuel and lean muscle tissue is gradually formed. Regular exercise helps to increase and sustain an efficient fat-burning metabolism.
Jogging, tennis, swimming, walking, cycling are all examples of this less strenuous, sustained form of exercise. To benefit, the heart rate needs to reach 80% of its maximum for a minimum of 20 minutes. Aerobic exercise reduces blood pressure, blood cholesterol levels, supports cardiovascular health and helps stabilise blood sugar levels.
What happens when you exercise?
When you exercise, the stressing of the muscles causes muscle tissue to break down, this is known as “catabolism”. The body then has to rebuild the muscles fibres, known as “anabolism”. Both processes use up energy. With regular exercise routine, muscles fibres multiply, gow larger, increase in growth, have more access to oxygen, and consequently, need more fuel (increasing their fat burning potential). The key to a fat-burning exercise routine is to maintain aerobic activity at a constant, comfortable level where the heart rate is sufficiently increased without unnecessary stress on the body, ideally 30-40 minutes, three times a week, taking a day’s break for repair between each session. Doing less than this amount of exercise will not encourage the body to use stored fat, as fat is stored away from muscle tissue and is not tapped into until glycogen stores in the muscles have been reduced. Doing more than this can over-work and stress the body. To avoid muscle and joint injuries, always do a 10 minute warm-up and warm-down (stretching) before and after each session.
Exercise requires more than just fuel for energy, many micronutrients are also used up in the process. To help minimise oxidative stress, neutralise free radicals and top up the body’s daily needs for vitamins and minerals, include a high quality vitamin and mineral supplement, and antioxidant supplement.
The Ultimate Superfood
If you are considering an exercise routine, Formula 1 is the perfect partner. It provides the ultimate clean-burning, easily absorbed and assimilated fuel. Formula 1 has been scientifically formulated to supply balanced protein, carbohydrates, fats, vitamins, minerals and fiber, to ensure your body gets all the nutrients it needs for optimum performance.
Think long-term fitness
So, in a nutshell, avoid saturated fats, drink water before, during and after exercise; exercise every other day, exercising on a full stomach can impair digestion and cause cramps; eat both animal and vegetable protein; supplement withFormula 2 Multivitamin and Mineral Complex and antioxidants; to avoid injury, always warm-up and warm-down before a workout with a 10 minute stretching routine; ensure you balance activity with relaxation and quality sleep! Be consistent!