It’s the season for barbecues, nice weather, and beach days. Maybe it’s due to all that extra Vitamin D, but July is a month where people tend to focus on getting fit and feeling their healthiest for the duration of those long summer days.
The question then is how does one naturally go about building muscle and losing fat in a healthy and efficient way?
Building muscle while losing fat, also known as body recomposition, can be a tricky feat to achieve. The key to gaining success in this is by overcoming a chemical process in your body called protein synthesis.
Protein synthesis occurs when biological cells generate new proteins in the body to balance and make up for the degradation or loss of cellular protein.
When we workout or build muscle through weight lifting, we cause damage to the cells in our muscle fibers, and thus protein synthesis is accelerated. The process then adds cells to our muscle fibers to prevent that kind of damage from happening again, it builds up your muscles to make them stronger.
This issue with this is if we want to lose weight as well as build muscle we have to create a calorie deficit in our body. A calorie deficit does not mean starving yourself, it’s simply the idea of burning more calories than you take in. With a calorie deficit; however, there is a reduction in anabolic hormone levels, and most importantly, an impairment in protein synthesis.
Because of this, muscle growth while you’re losing fat tends to be slower.
It should already be clear that building muscle in an organic way involves the right kind of fitness and eating habits.
Let’s first start with a few tips and fitness goals to focus on for body recomposition.
In terms of your diet, there a few aspects to keep in mind.
Most of these tips already boost and improve your performance. If you’re building muscle, your body doesn’t have to work as hard when you perform an activity, such as running. With an increase in muscle mass, there will be less stress on your joints, and you should feel an increase in your stamina.
It’s important to remember that your diet is just as crucial as your fitness schedule when it comes to obtaining optimal performance. Working out should give you more energy, and a healthy diet can make just as much of a difference for increased stamina and a boost in performance.
Balance is everything for diet and fitness, and when it comes to building muscle, losing fat, and boosting performance, there is no exception to this golden rule.
What is the importance of vitamin D in the winter? Well, firstly we need to know what the importance of vitamin D is no matter what the season is, summer, fall, spring. Without the right amount of vitamin D in your body you could struggle to regulate your calcium and phosphorus intake. When this is the case then the maintenance of your healthy teeth and bones decreases. Everyone wants that billion dollar smile, and vitamin D plays a big part in getting there, and maintaining it. Vitamin D does not just help with your outside appearance, it goes deeper into your body too. It supports your immune system, your nervous system and your brain. Seems to be an all rounder, right?!
Let’s face it, there is nothing like snuggling up inside and spoiling yourself with comfort eats when the cold weather blows in. Tempting we know.
These days, the topic of the healthiest oils for cooking is a hot one. And with the wealth of options we have available, there is some confusion surrounding the healthiest oils to use.
The matter has not been helped by new entrants who have joined the healthy oils fray. Coconut oil, for example. Or butter, which is making a comeback after a long absence triggered by claims that the creamy condiment causes diabetes, obesity and is bad for the heart, assertions that have since been refuted.