Top Secrets of Fuel Factor for Strength Training

By Nmami Agarwal     03-Feb 2019

Top Secrets of Fuel Factor for Strength Training

Toned body is desired by all. A fit, slim and healthy physic is all about having a hard time in gym practicing strength training. Strength training basically, helps you in losing weight and burning body fat. At first, strength training helps you in retaining muscle you already have naturally build-up secondly while losing a healthy weight. Let’s begin with the set classification and get a little deeper in strength training.

TRX

TRX training has taken the fitness industry and fitness freaks by a storm, and why not; this workout boasts of many health benefits and superb toning of the body. So, get ready to kick off your dumbbells, throw away the kettlebell, and fold back the Yoga mat to make way for the TRX workout.

TRX workout was invented by a former U.S Navy SEAL Randy Hetrick, and it is also known as “suspension training”. TRX is like a crossover between Yoga and Pilates and it helps to improve metabolic rate, build lean muscle, develop functional strength, and improve muscle stability. This type of workout requires a TRX suspension trainer (equipment) that helps user develop strength by using own body weight. TRX suspension trainer is highly portable training equipment that leverages gravity and helps you perform more than hundred exercises using your body weight. TRX Training targets your core, arms, legs, glutes, and back muscles effectively.
If you are already performing TRX routine, or want to incorporate this training in your daily regime, check out the nutritional guidelines to follow:

  • Omega-3 Fatty Acids and Protein Turnover- The focus many a times is on proteins and carbohydrates but you must know that fats are equally important especially the healthier ones known as “good” fats. A scientific research found that the fractional synthesis rate of muscle protein increasesin the presence of Omega-3 Fatty Acids, this means that more protein is synthesized compared to how much of it is broken down. Omega – 3 Fatty Acids increase muscle recovery after a TRX Suspension workout routine.

    The balance of protein synthesis and protein breakdown is termed as “Protein Turnover”. When your muscle protein synthesis (MPS) is more than the muscle protein breakdown (MPB), your body is in anabolic state and it builds muscles. However, if MPB exceeds MPS, then the body enters into a catabolic state and burns muscle tissues. This leads to breakdown and wasting of muscles.

    Omega 3 Fatty Acids along with a healthy protein rich diet helps in improving the muscle response to anabolic stimuli, by increasing amino acid availability.
    Combining the foods that provide you both Omega 3 Fatty acids and Proteins is the best thing to do. Eat plenty of salmons, eggs, soy, flaxseeds, walnuts, chicken breast, legumes, skimmed dairy, and flaxseeds to derive the maximum benefits of a TRX workout routine.

  • Baked Vegetables- While it is duly advised to stay away from baked stuffs like cakes, pizzas, pastries, and white breads; baking your veggies at home with minimum oil is the best way to nourish your body when you actively indulge in TRX based suspension workout routine. However, you do not need to add oil to your veggies before baking; you can use a spritzer to put just enough oil over them so that the seasonings will stick. You can bakebroccoli, eggplant, zucchini, cherry tomatoes, squash, mushrooms, sweet potato, carrots pumpkin, mushrooms and bell peppers. Spritz with oil and sprinkle with Himalayan pink salt and seasonings like thyme or oregano, and you are good to go.

    Calcium found in Broccoli helps in regulating muscle contractions and providing the required strength to bones. Bell peppers are rich in Vitamin C that helps in healthy muscle contraction, wound healing, and providing disease-fighting capacity to the body by boosting immunity. Sweet potatoes are rich in fibre that is essential to control appetite, regulate digestion, and aid in burning fat. Sweet potatoes also contain Copper that assists in building of collagen which in turn helps in keeping the muscles healthy. A cup of zucchini provides you with 36 calories and 10% of the RDA of dietary fibre, which aids in digestion, preventing constipation, maintaining low blood sugar and curb overeating.

 

Strength Training

Strength Training is also known as “Resistance Training” and it is a type of exercise that works for improving your muscular strength, and endurance. Resistance is any force that makes you perform your moves a little harder by either adding weights or working against gravity. Resistance Training exercises increaseyour lean muscle mass, and reduce body fat percentage. This is significant in weight loss, because lean muscles burn much more calories than any other type of tissues.

Resistance training becomes more important with age, as people tend to lose on lean muscle mass as they grow old. Few examples of Strength Training are- weight lifting, resistance bands, push-ups, pull-ups, leg squats, lunges, and wall squats. Using weight machines at gym is also an example of Resistance Training.

If you are someone who regularly indulges into a routine of Strength Training, you must follow certain dietary guidelines diligently. We bring a list of important guidelines right here.

  • Eat every three hours- Regular intake of meals will provide your body with enough energy to lift the weights. Frequent meals also ensure that your metabolism keeps going on, and a faster metabolic rate will ensure faster fat burning and a better lean muscle mass. It is all interrelated. You should have a balance of carbs, vitamins and fats along with micronutrients like vitamins and minerals.
  • Eat Healthy Fats- Fats are essential components of your diet, and one must include PUFA (Polyunsaturated Fatty Acids) and MUFA (Monounsaturated Fatty Acids) in the diet to obtain maximum out of Strength Training. Healthy fats are important for Vitamin absorption, and aid in repair and recovery of muscles post a good workout. Incorporate foods laden with good fats, like- eggs, salmons, tuna, walnuts, almonds, avocado, chia seeds, and skimmed dairy products.
  • Have Protein-Rich Foods- The recommendations may vary, but on an average you require around 0.8 to 1.3 grams of protein per kilogram of body weight. Protein plays a crucial role in growth of repair of almost every body tissue including skin, hair and nails. During a Strength Training based work-out, your muscles are basically broken down, with intent to build them back in a better shape. A high protein diet will ensure muscle growth, muscle maintenance, and effective recovery. Few healthy protein rich foods you should include in your diet are- Fish, Eggs, Chicken, Beans, Milk, Soy, Legumes, Quinoa, and lean meat.
  • Five Servings of Fruits – It’s better to wake up to a fruit instead of a cup of tea/ coffee. When you are asleep, your body utilizes glycogen stores in order to provide energy to your brain. When you wake in the morning you are like an automatic muscle building machine and you do not need to worry about the fructose of fruit to be converting into fat, because this fructose from the fruit will be utilized to restock glycogen levels. You can choose an apple, one medium orange, or one wedge of honeydew melon to begin your day. After that, keep on consuming fruits throughout the day, especially pre-workout and post-workout. You can choose any whole fruit from- pear, apple, raspberries, peaches, kiwifruit, orange or papaya. One small banana thirty minutes before workout is an excellent pre-workout snack option.
  • Vegetable Juices- Sometimes, when building muscles the emphasis is just laid too much on the consumption of proteins, overlooking the other essential nutrients especially the ones that many humble vegetables provide. Beet juice increases the blood flow to the muscles because they contain nitrates which increase endurance and help in lowering the blood pressure. Spinach juice is loaded with Magnesium that is really essential for muscle development and carbohydrate metabolism. Cucumber juice helps in restoring water levels, provides antioxidants that work against free radicals generated during Strength Training, and also aid in lowering of the blood pressure. The best thing to do is combine two to three vegetables and juice them. Remember not to strain the juices as fibres are equally important for a better health.

 

Over to you

You should target various muscle when you perform any kind of Strength Training routine. As you become stronger and more coordinated, keep on adding more exercises to challenge your body and bring out the best result. And, keep a good eye on optimal nutrition intake.

 

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Nmami Life - Diet & Nutrition
Media Update @idiva
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It's so easy to put it on, but  so difficult to take it off! Weight management is something that we ALL need to worry about. Our latest article in idiva tells you why.
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0
Nmami Life - Diet & Nutrition
Recipe Alert
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Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of

coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple

sweet dish is easy to make yet high in nutrient value.

Nutritional value

Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally

occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric

acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.

Ingredients

40 grams Goan rice flour

¼ fresh coconut

1 tablespoon Jaggery

1 tablespoon desiccated grated coconut

Pinch of cardamom powder

Nuts (optional)

Coconut water (optional)

Calories- 217 kcal

Carbs- 28.6 grams

Protein- 1.9 grams

Fats- 10.3 grams

Course- Dessert

Method

First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom

powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your

hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for

your near and dear ones.
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2) http://www.nmamilife.com/recipes/

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Nmami Life - Diet & Nutrition
Trivia of the Day
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Nmami Life - Diet & Nutrition
Blog Alert
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Monsoon brings along rain of jubilation which soars one’s vehemence to cloud high, but this finite elation may have adverse effects to your precious locks. During rainfall hair’s chemical structure makes it unusually sensitive to airborne hydrogen, forming bonds, and swells until the smooth cuticle erupts to make them frizzy. Damp hair may lead to many other problems too. Another reason that worsens the problem is the presence of environmental pollutants in rainwater that intensifies the fungal infections on the scalp that weakens roots and causes hair fall. Even if you are not directly exposed to rainfall, still it is a task to dry hair after a shower due to the prevalent humidity.

So, here are some Indian/ Ayurvedic remedies to your rescue! Have a look.

Aloe vera juice
Aloe vera is an ingredient known to make your system clean. It is commonly used in Ayurveda for its innumerable health benefits. It’s high on alkaline properties- vital in balancing the PH levels of your hair which in return stimulates hair growth and strength.

Directions: Aloe vera can be both, consumed and applied so, you can have fresh and homemade aloe vera juice in the morning with lukewarm water. Also, its pulp can be directly applied to the scalp. Apply and leave it for 1-2 hours then rinse it with lukewarm water.

Methi seeds (Fenugreek)
Methi is a miracle herb for promoting hair growth that also adds life to your deadlocks. It’s rich in hormone antecedents which help in revitalizing damaged hair follicle thus, strengthens the hair and adds immunity to prevent damage and breakage of the hair.
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Nmami Life - Diet & Nutrition
Recipe Alert
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Amla scientifically called Phyllanthus emblica or more commonly Indian gooseberry. It can be put to innumerable uses like in culinary, shampoos, hair oils and in ayurvedic medicines. This amla churna or powder can be put to many uses like it can be taken with water for wonderful results, make amla tea using this powder, add it to curries, or consume with lemon and honey.

Nutritional Values

Amla has high contents of ascorbic acid (vitamin-c) flavonoids, Ellagic acid and Gallic acid. It helps in reducing blood sugar level in the body. High in digestive fibre content. Prevents hair loss and greying of hair. Helps in curing sore throat and prevents constipation.

Ingredients

200 grams amla

Calories- 116 kcal
Carbs- 27.4 grams
Proteins- 1 gram
Fats- 0.2 gram

Methods

After through washing, cut and dry the amlas in direct sunlight for few days till they are completely dry.

After the juice is evaporated completely, transfer the dried amla in a grinder and blend it coarsely.

Sift the amla powder through a sieve to achieve smooth powder.

Voila! Your home made amla powder is ready.

Store this powder in an airtight container.

Use every day as needed.

Over to you

Amla powder lasts for up to 6 months, so your efforts in this recipe will last for long, providing you with storehouse of nutrients and taking care of your various problems.
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1) https://bit.ly/2Ky8H3g
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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Nmami Life - Diet & Nutrition
Myth of the Day
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Sugar is the real culprit, so always check the labels thoroughly.
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Nmami Life - Diet & Nutrition
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