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3 Eating and Exercise Shortcuts That Work

by
author image Mike Roussell
Since 2002 Mike Roussell has written for publications both mainstream and academic ranging from "Men's Health" magazine and "Men's Fitness" magazine to the "Journal of Clinical Lipidology" and "Nutrition in the Treatment and Prevention of Disease." Dr. Roussell holds a B.S. with high honors in biochemistry from Hobart College and a doctorate in nutrition from Pennsylvania State University.
3 Eating and Exercise Shortcuts That Work
Photo Credit iStock

Overview

In today’s busy world, people are always looking to get the biggest bang for their buck. And it’s no different when it comes to health and fitness. People want to know how to optimize their eating and exercise routines to achieve the best results with the minimal amount of effort.

Here are three things you can do to get the most out of your diet and exercise plan:

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1. Eating: Think Protein

Diet and nutrition studies are in news headlines more often than the Kardashians, which ends up making it that much harder for people to identify nutrition strategies that will have a real impact on their health and waistline.

What is the eating change you can make that will get you the best results? Dan Trink, Head of Personal Training at PEAK Performance in NYC says the answer is simple: Eat more protein and fewer carbohydrates. Trink says that most of his clients are guilty eating too many carbs and not enough protein during breakfast.

By replacing starch and grain-based foods with high quality lean proteins, you will create a physiological environment that has less insulin, a hormone that essentially blocks fat release from the fat cells. You’ll also feel more satiated. Furthermore, maximizing protein synthesis at each meal will help ensure that your efforts at the gym yield the greatest dividends in building lean muscle.

This dietary switch can be as simple as removing the top piece of bread on your sandwich while adding a couple extra slices of turkey breast. Additionally, you can try replacing cereal, pancakes or waffles with eggs during breakfast.

2. Exercise: Weight Training

When it comes to exercise, you have a lot of options, from barefoot running to biking to barre classes to pole dancing. But what's the biggest bang for your buck when it comes to exercise?

The answer is weight training.

Weight training has so many ripple effects on your physiology. Yes, it will make you stronger -- that's obvious. In addition, weight training will also help you hold onto more of your hard-earned muscle when you are dieting. Brad Schoenfeld, researcher and author of the Max Muscle Plan, says that weight training is the only significant way to maintain and increase lean body mass while aging. Schoenfeld adds that weight training also plays a major role in developing bone strength and density during the “bone optimization” window during your 20s and early-mid 30s. Later in life it is significantly harder to improve the strength and density of your bones.

Finally, weight training burns a lot of calories during and after a workout. Post workout, your body tries to recover from the oxygen debt it went into as a result of your weight training session. Despite antiquated lore about weight training making you big and bulky, it won’t. Instead, it'll make you lean and young.

3. Supplement: Fish Oil

Many supplements are available out there, and most of them claim to be the supplement to take. So, which is the best supplement to take if you could take only one? No question, the answer is fish oil.

The benefits of fish oil begin with its anti-inflammatory properties and extend to helping reduce high triglycerides and high cholesterol, preventing heart disease, improving weight loss -- and the list continues.

Fish oil truly does touch many areas of human physiology.

I hope that you find these simple shifts useful and that they will help you on your fitness journey.

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