>U Mom Knows Best: How To Create A Diet And Exercise Routine That Will Help You Become Stronger

Tuesday, April 12, 2022

How To Create A Diet And Exercise Routine That Will Help You Become Stronger

 The food and drink that we consume daily, together with our physical activity have a paramount impact on our whole organism. If you want to improve your physique, enhance your immune system, detoxicate and regenerate your body and skin, make sure you improve your diet and exercise routine. 

To that end, here we bring you a list of useful tips on how to create a diet and exercise routine that will help you become stronger!


Aerobic exercise

 Did you know that cardio exercises are linked to a decreased risk of various illnesses and a higher life expectancy? What is more, aerobic (aka cardio) exercises are excellent for burning fat and calories? There are so many ways you can engage in this type of exercise program. For instance, walking, biking, jogging, and swimming are all examples of ways you can prompt higher performance of the cardiovascular and respiratory systems!

 These activities are important since they increase your heart rate and breathing for a short period of time, providing more oxygen to supply your muscles and improving cardiovascular endurance. 

Hammer Curls

 The hammer curl (aka dumbbell curls) is a biceps and forearm strengthening exercise that works out one side at a time. If you do hammer curls more regularly, you will promote bicep growth and strength, improve wrist stability, boost muscle endurance, as well as strengthen your grip. This is because hammer curls target the key arm and forearm muscles such as the head of the bicep and the brachioradialis. Furthermore, the brachialis, which is positioned on the outside of the arm, can also be targeted with hammer curls. All this can help to give your arms a fuller appearance and improve your strength in general!

Keep challenging your body

 Make sure you keep exposing your muscles to pressure. For example, choose a weight that allows you to retain proper technique while tiring the specific muscle group by the last two repetitions. When it feels too easy, add weight or use a thicker resistance band to push your muscles again. Likewise, keep increasing the number of reps or weight every week!



Protein intake

 It can be freely said that protein is the building block of a muscle. In other words, if you want to get stronger, you have to nourish your muscles, and your muscles are best nourished by protein. This way, make sure you consume protein-rich foods such as fish, red meat, eggs, dairy products, and nuts such as almonds, oats, and the like. 

 Similarly, people with a high-protein diet improve their nitrogen balance, which is a measure of how much protein is stored in the body. Likewise, make sure you don’t have a too high protein intake, for in that case there are possible contraindications and adverse effects. 

Track your daily calorie and protein intake

 Ideally, you should install a calorie calculator on your mobile device and follow closely your protein and calorie intake. For example, if you ate for breakfast 2 eggs, a glass of milk, and 100 grams of chicken breast, once you enter the data in the calculator, it will show you the number of calories and protein. 

 For instance, 2 eggs would amount to 12 grams of protein, a glass of milk 3 grams, and chicken breast about 25 grams. Given the fact that it is recommended that you have at least 1.5 g of protein per 1 kilogram of body weight, therefore, if you weigh 100 kilograms, you should aim at reaching at least 150 grams of protein intake on a daily basis. Similarly, you should pay attention to calories intake as it is an equally important factor in muscle and strength growth!

Smoothies

 Unfortunately, many people forget about fruit and vegetable intake in their daily pursuits for proteins and calories. Nevertheless, fruits and vegetables are the most natural sources of a plethora of nutrients that you can consume. What is more, they are extremely beneficial to your body as they provide it with some key minerals and vitamins, as well as detoxify and hydrate your body. 

To that end, make sure you start making at least one smoothie daily. You can consume it at any time of the day and it will come as a great refreshment and a nutrient bomb! You can also play with different combinations of fruits and vegetables, for instance: 

+ Kale and pineapple

+ Spinach and blueberries

+ Strawberries and beets

 Remember, always make sure you strike a balance between a good diet and a regular exercise routine, and you will keep gaining strength!


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