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Health, fitness, and supplements assist in perfecting the ultimate body and provides energy requiring lesser time for recovery between exercises. But are these enough to attain that dream physique? Maintaining a proper diet and taking right supplements, both as a source of nutrients along with a proper workout routine, all need to harmonize well.
Fitness enthusiasts would agree to the fact that balancing these is not as easy as it may seem. You need some expert advice on how to focus on the technicalities of muscle building. There has to be a holistic approach to attain fitness goals and achieve the best for the body.
Workouts + Supplements + Diet
The workout will depend on your body type which is basically divided into three categories- Ectomorph (skinny physique), Endomorph (short physique), and Mesomorph (athletic physique).
Workout for Ectomorph- Ectomorphs requires a consistent weight-training program as they are the ‘hardgainer’ in terms of weight training. You can do cardio (30 minutes, 3 times per week) and strength training with normal push/pull routine. Also, once in a while incorporate supersets. Your recovery time should be kept between 2-3 minutes. For weight training, an ectomorph can use heavy weights and complete 3-5 sets of 8-12 reps for each muscle group.
Foods for an Ectomorph- The metabolism of this body type is faster than the rest and hence protein, carbohydrates, and fat sources can be abundantly included in meals. It is necessary to eat good food with a minimum 2-3 hours interval between meals. Some great food sources are brown rice, sweet potatoes, oatmeal, tuna, bananas, spinach, and every other high-calorie meal.
Workout for Endomorph- Endomorph body type has higher levels of body fat and to burn those calories aerobic exercise, weight and, cardio training can prove to be beneficial. You can do High-Intensity Interval Training 2-3 days a week for 30 minutes duration. Also, include steady-state cardio for a duration of 30-60 minutes, two to three times a week. Weight training should focus on building lean muscle mass and revive metabolism. These training should concentrate on large muscle groups and high reps.
Foods for Endomorph- You can take a low-carb diet like oats or brown rice along with high protein and fiber intake. Green tea or spinach can help speed up the fat burning process. Endomorphs tend to easily gain weight and hence it is advisable to start low on high-carb diets. As for supplements, you can try out rad 140 Canada, to increase lean muscle mass and enhance stamina during high-intensity workouts.
Workout for Mesomorph- Mesomorphs have a well-built body and can also add new muscles easily. You need a proper workout plan and diet to avoid getting bulky, even though you already have an athletic body type. There should be a balanced routine including both cardio and weight training with moderate repetitions and moderate weightlifting. Ideally, you can include three weight training sessions a week, one each for chest, arms, back, shoulders, and legs.
Foods for Mesomorph- Mesomorphs respond well to healthy food. You can include 40% of complex carbohydrates, 30% of lean protein, and 30% healthy fats in your meals.
Supplements and Diet to Balance Health
Supplements are an addition to our diet and exercise. Let’s pair up diet and supplements together and find out what criteria should be met for balanced health. The supplements and diet you are taking should concentrate on some areas. Here are a few-
1. Detoxify: Our body needs detoxification to flush out impurities that accumulate like environmental toxins, metabolic wastes or free radicals. Toxins are the reason behind headaches, chronic pain, digestive problems, weakness, weight gain, etc. Free radicals also tend to weaken performance as it slows down the force of your muscles due to low energy. Branched-Chain Amino Acids (BCAA) can help decrease muscle soreness and reduce fatigue during intense workouts.
Glutathione supplements work as great anti-oxidants and help in decreasing the level of toxin exposure. It reduces oxidative stress which may otherwise pave way for several diseases. Every cell in the body produces Glutathione. Due to aging and heavy workouts, L-glutathione levels may go down in the body. N-Acetyl Cysteine (NAC), Liposomal Glutathione and Acetylated Glutathione are some remarkable sources of glutathione supplements.
Sulfur-rich foods- Brussels sprouts, broccoli, cauliflower, cruciferous vegetables, fish, and poultry.
Vitamin C & Vitamin E- Strawberry, kiwi, blackberry, cranberries, avocado contain a high amount of Vitamin C and VItamin E.
Whey Protein- Whey protein foods are rich in cysteine, which is an amino acid essential for glutathione creation in the body. Foods like quinoa Tesco also are a great source of amino acids providing isoleucine, leucine, lysine, tyrosine, cysteine and several more in just one serving.
Avocado, spinach, okra, and asparagus are also rich in glutathione.
2. Probiotics: Continuous and high-intensity workouts may lead to disruption in the GI (gastrointestinal) tract. Studies indicate endurance athlete experiences gastrointestinal problems during exercise.
Probiotic supplements- These can assist in the proper functioning of the digestive system. It helps the body to properly break down the food and absorb essential nutrients. To name a few of them- Lactobacillus Plantarum, Lactobacillus Rhamnosus is beneficial for reducing weight and belly fat.
Yogurt- Yogurt, as a rich source of probiotics, can provide healthy bacteria to improve your bowel functioning.
Fermented Foods- Kefir (probiotic milk drink), buttermilk, Kimchi supply a high amount of probiotics.
Pickles- Pickled cucumbers contain good sources of healthy bacteria. With salt and water mixture it is left to ferment for some time. It can improve your digestive system.
3. Hormone Balance- Exercising in moderation does help maintain hormonal balance. But when it gets a bit too intensive, our body loses the ability to produce energy. Prolonged endurance exercise can lower the levels of testosterone hormones. Supplements can boost your testosterone level and promote rapid recovery between exercises.
Some testosterone boosting foods may include- Egg-yolk, oysters, beef, beans, ginger, fenugreek, etc. Even dark chocolates, which are high in magnesium and zinc, can increase your testosterone levels. Apart from controlling sugar and decreasing stress, there are numerous other health benefits of dark chocolate.
You need to learn more about where your body is lacking in. There are abundant food and supplements in the marketplace to provide you with essential nutrients. But you need to balance out what you eat and how you exercise to attain a healthy body. Do not stress out much and grab good amount sleep to enhance your performance.