Wellness WORD Health And Fitness Tips

Have you had you omega 3 fatty acids today? According to the highly researched benefits of fish oil, an essential fatty acid, you are missing the boat if you are not taking it. Of all nutritional supplements today,  fish oil has miles of research to back its claims.

If I had a choice of taking one nutrient, it would be fish oil, hands down. All the scientific research backs its effectiveness.

It is funny that I am suggesting you ingest fatty acids. A decade earlier the buzz word was fat free. People thought that eating fat would make you fat. They were all wrong. Individuals began to gain weight on low fat diets.

The bottom line is omega 3 essential fatty acids must be consumed because our bodies are not equipped to produce them. Most people don’t even get close to the amount of omega 3 they should be ingesting. Therefore, human beings must plan to get it in their diets.

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The hot new topic in fitness science is exercise recovery. If a person can recover quicker from a training bout, they will be able to train harder, with greater frequency, thus, yielding better workout results. Isn’t that what we are after anyway?

According to a vast amount of sport nutrition research, an individual can definitely improve exercise recovery by how they consume their macro nutrients both before, and after workouts. In a nutshell, nutrient timing aids in muscle recovery after exercise which yields better overall results. Rest, and recovery is shown to be just as important as the fitness training session itself. Strategic post workout recovery is absolutely critical for excellent workout results to occur.

Many workout warriors ask me for the magic nutrition formula that will help them with faster workout recovery to yield better results. Therefore, I have acquired such a formula that is stated by the ISSN (International Society Of Sports Nutrition). The exact formula I reveal below is completely backed by extensive scientific research. Therefore, I am willing to recommend it to you.

Pre And Post Exercise Nutrition Formula That Boosts Exercise Recovery, And Results

Please note that this nutrient timing formula can be used for both anaerobic, as well as aerobic training programs 

Pre-Exercise Nutrition

3 - 4 hours prior to your fitness training session go ahead and consume 1-2 grams of carbohydrates per Kilogram (kg) of bodyweight, and 0.15 - 0.25 grams per kilogram of bodyweight for protein.

1 - 2 g/kg  - CARBS
0.15 - 0.25 g/kg - PROTEIN

(1 kg = 2.20462262 lbs.)

Or, you can use this website to convert lbs. to kg. http://www.convertkgtolbs.com .

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One of the most important numbers you must know for your fitness, or fat loss program is your basal metabolic rate. To calculate BMR all you need to do is go through a basic mathematical formula.

Your BMR (Basal Metabolic Rate) is the number of calories your body can take in each, and every day without gaining, or losing weight. It is the amount of calories consumed to maintain your current weight, and supply the energy for the basic biological functions of daily living.

When you figure out your BMR number you can use it as a starting point for either your fat loss, or muscle building program. In order to melt away body fat, you must be around 500 calories below your basal metabolic rate number for 7 days in order to burn off 1 pound of fat each week. In order to gain weight, you must increase calories slightly above this number to provide the appropriate calories for muscle building.

Here is the exact Harris Benedict Formula used to calculate BMR, and determine the amount of calories needed to maintain your current body weight.

…Continue Reading How To Calculate BMR

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