Written by Tim Khanoyan,Dare U Fitness | Charlestown
Throw a ball around on Bunker Hill Monument, shoot some hoops at Doherty or Edwards playground, go hike Blue Hills reservation in Milton, have a walk during your lunch break, or simply join like-minded community members at our outdoor bootcamp on Bunker Hill (indoors until May). Whatever it is, get back outside!
You may be recovering from that winter slump or a long forgotten New Year’s resolution. Before you lace up those sneakers and hit the pavement, I would like to offer some advice to help you reach your goals and maintain the results.
Activity– “Adults should do at least 2.5 hours each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week at a vigorous level,” per USDA. This is great for basic health improvements but might not be enough for someone who wants to improve their physique. If you want to build muscle, 2-3 days/week of resistance training is the minimum requirement. Also, incorporate aerobic activity by keeping the workouts intense and rest periods short.
Nutrition– You cannot out train a bad diet. Simple rules can make an enormous impact in your health and physique. For those that claim too busy to eat healthy, prepare casserole or crockpot dishes can last you through the week.
Drink Plenty of Water: 8-12 cups a day. Water is vitality – your body consists of more than 60% of water. Without it, cells do not function properly. So drink up!
Eat a Plant-based Diet: Fruits and Vegetables are loaded with vitamins and minerals helping your body perform at it’s best. Also, they have antioxidants and phytochemicals that help fight off cancer causing free radicals.
Eat Protein in Every Meal: Proteins are the building blocks of your body. They help build all of your muscle tissue, organs, hormones, etc. Animal products are great sources of protein. For vegetarians and vegans, soybeans and quinoa are great choices.
Eat Healthy Fats Every Day: Fats help produce and balance hormones and transport vitamin A, D, E, and K. There are saturated, monounsaturated, and polyunsaturated fats, so make sure to eat a variety including animal fats, seeds and nuts, fish and other plant-based oils.
Eliminate Processed Foods: Hidden sugar is packed into processed foods. This makes your insulin spike leading to unwanted fat storage. How bad is it? A standard pack has 2.2g of sugar. A 15oz bottle of Naked-brand orange juice has about 42g of sugar, which is equivalent to 5ft of raw sugar cane!
Sleep- This is when your body releases most human growth hormone, which helps you recover from your workouts. It also helps lower cortisol levels, the hormone linked to stress and belly fat storage. So how much sleep should we get? Research has shown that we should be getting up to 8-9hrs. Also keep in mind caffeine has a half-life of 6hours. So keep your Cup of Joe as a morning routine and curb your craving in the afternoon to get more sleep!
Tim Khanoyan can be reached at 617-657-9699 or [email protected]