Health and Wellbeing

Everyday more people are including exercise in their daily routines as a means to tackle obesity and an unhealthy lifestyle.

But still we remain the biggest we have ever been.  

Why is this so?

Exercise is only one ingredient in the recipe to achieving the perfect body. Nutrition and timing are the keys to creating the bodu you want.

Simplified, nutrition is broken into three categories of macro-nutrients: the body’s most preferred energy source, “carbohydrates”; the building blocks of the body, “protein”; and the essential “fats” which play a vital role in hormone synthesis and which, in turn, regulate body function.

The topic which creates the most discussion and confusion would have to be carbohydrates.

Carbohydrates are broken down into two types - low energy and high energy.

Low energy carbs are unrefined plant foods such as fruits, vegetables and legumes.

These foods help promote metabolism, more energy and muscle recovery. High energy carbohydrates are processed plant foods such as bread, breakfast cereals and pasta.

These foods present a lot of energy very quickly and must be consumed immediately after training for optimal results, not just weight loss.

Most people don’t understand this and hold the view that cutting carbohydrates will help them lose weight and change their body shape.  Instead, you must increase low-energy carbohydrates due to the increase in your metabolism. This is what creates the noticeable change when you look in the mirror.

The second macro-nutrient, protein, is crucial for recovery, stabilising blood-sugar levels and better fat loss, by making you feel fuller for longer.

It has all the essential amino acids (building blocks) and is low in fat (less than 10 grams of fat per 100 grams of protein). Sources are meat, fish, high-quality whey protein, low-fat yoghurt and eggs.

Essential fats help with the chronic inflammation which is one of the main problems leading to weight gain, depression, cardiovascular disease, mental illness and diabetes.

The role of essential fats (omega 3 – or good fat), is it helps the regulation of certain white blood cells, smoothes muscle contraction, assists the immune system, cardiovascular system and nervous systems. Sources are fish oil, flaxseed oil and flax-meal (linseed meal).

Consistently combining all of the three macro-nutrients along with a structured, resistance-training program that includes high-intensity cardiovascular activity creates the results needed for permanent body changes.

And most of all, lead a happy, healthy lifestyle.

A full list of carbohydrates, proteins and essential fats can be obtained by emailing me at [email protected] - twitter - @jordy_chenery