They said it then, they say it now -- the answer to most problems is an improved diet and exercise regime. Well, they are onto something big. A lush mane of hair, glowing skin or moods that don't swing -- it all comes with healthy food and regular workouts. Of course, it is easier said than done. If the universe wanted us to be healthy, maybe it should have created fewer distractions, right?
The distractions might be here to say, but so is your fitness journey. There are no shortcuts to healthy-living and fortunately, no shortage of time either. So, go at your own pace. Find the foods and workouts that compliment your routine and body.
However, there are ways to ensure that you are squeezing more value from the hard work you put into your workouts. Here are six ways to get the most out of your workout:
- Compound Exercises
Two is better than one, eh? The truism also works in the fitness world. Exercises like bicep curls or flat bench presses are called isolation exercises because they work out only one group of muscles or joints. On the other hand, compound exercises workout multiple muscle groups simultaneously. These include squats, deadlifts, lunges and more. By engaging more muscles, they help your body develop proportionately, save time and also burn more calories!
Routines are a great starting point, but remember to shake things up now and then! Stay motivated by switching your regular workouts with fun alternatives. Maybe schedule a dance or sports class instead of the gym. Or how about a family frisbee/cricket match over Sunday brunch instead of the morning run?
- Dietary Changes
What can we say, pizza and cakes are beautiful, but we both know they are sinister backstabbers. If you want to see any real change in your body, you need to look after what goes inside it. Foods that are processed or contain refined sugar can wreck havoc with your ability to work out since they cause inflammation and fatigue.
Lay off junk food entirely if you can, or reserve the indulgence for cheat days.
- Sleep Habits
Always busy = always productive? Not really! Just like everything else, hustle in moderation.
Sleep helps the body with much-needed growth, repair and relaxation. Without adequate sleep, there is an increase in insulin resistance in the body - the driving factor for type II diabetes. Allow yourself at least 7-9 hours of sleep to stay present and energetic during your workouts.
Experts recommend consuming around 3-4 litres of water daily, which can be modified based on the season, your body weight and level of activity. A well-hydrated body is well-suited for exercise. If you need help, you can download smartphone apps which send you hourly reminders to drink water! Remember, thirsty is not a good look on anyone.
We have only recently started including superfoods in our diets but athletes have been in on their secrets for a long time. For instance, wheatgrass and apple cider vinegar ramp up your metabolism and overall performance. Here is how:
- Apple Cider Vinegar (ACV): Fight ageing, disease-causing free radicals and toxins with this magic liquid. ACV is packed with antioxidants, which ensure better absorption of nutrients to improve organ-functioning. Unfiltered and unpasteurized, Akiva Superfoods' Green Tea Apple Cider Vinegar Shot retains is the beneficial strain of bacteria formed during the natural fermentation process. Take one shot right after you wake up to jolt your metabolism to work harder all day.
- Wheatgrass: This superfood is the best source of chlorophyll and contains useful minerals apart from essential metals like iron and zinc. An aggregator of all vitamin groups, wheatgrass helps with weight management by keeping you full for longer. Load up on it after a strenuous workout with the Akiva Superfoods' Wheatgrass Shot. Follow it up with a protein-rich breakfast or smoothie to keep junk food cravings at bay.
When in fitness, do as the sports stars do, and trust in the power of superfoods!
Between a looming deadline, an exacting client, and a devilish boss, we understand how health can take a back seat.
That's why even though there are no shortcuts to a healthy body, simple hacks like making superfoods a part of your daily diet can compound the investment you make towards living healthy. To make sure you get the most out of your efforts, try to follow each of these six tips.