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 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 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.