fitness & health
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Why you need more vitamin D if you want to get into shape
Published 10:20 2 Feb 2013 GMT
Updated 14:28 12 Nov 2014 GMT
Share
Published 10:20 2 Feb 2013 GMT
Updated 14:28 12 Nov 2014 GMT
JOE Gets Ripped trainer Dan Smullen talks about vitamin D and why it is really important if you want to get in shape.
I have always known that I needed to supplement myself with vitamin D3 as it is impossible to obtain the sufficient amount from my diet.
However, it wasn't until recently, (as any of you would come to classes, or those of you have been trained by me might have noticed) that I have had an increased ability to be happy, energetic - and have decreased dependency on coffee - and still be able to produce the “fitness magic” I need to motivate my teaching of exercise.
This is my secret and I am only happy to be sharing this information with you. Now that it is colder than ever, and we have virtually forgotten what sunshine looks like, it is even more important to take my following message into consideration. Here’s the deal with vitamin D: It is produced in the body in response to direct sunlight.
In order to maintain vitamin D levels from sun exposure, scientists suggest you need to be in direct sunlight for at least 20 minutes every day between the hours of 10am and 2pm. D-vitamin is actually a steroid hormone, not a vitamin at all. Did he just say steroids?! Not quite, it’s not going to blow you up to be a hardcore bodybuilder in one night. It’s an essential substance to have in the body.
Without a sufficient amount of D vitamin, calcium can’t be absorbed properly and this can lead to many problems, ranging from brain dysfunction to weakening of the bones
According to the latest research there are actually 37 tissues in the body that have D-vitamin receptors so were all on roids! Sort of. If we were scientific, I would be talking about serum calcidiol or 25-hydroxyvitamin D3 (or 25(OH)D in written text) here but you don’t need to be a scientist to understand the benefits of this - so keep on reading. But when you go to your doctor, those are the names he or she might be using.
Without a sufficient amount of D vitamin, calcium can’t be absorbed properly and this can lead to many problems, ranging from brain dysfunction to weakening of the bones. Other symptoms that may be caused by low plasma D level are: loss of muscular strength and lean mass, a higher risk of numerous cancers, lower immunity, hypertension, neurological problems (memory and concentration problems, depression, mood changes) and a higher risk of diabetes and/or insulin resistance and type II diabetes. 10 reasons to supplement yourself with vitamin D3.
Recent research shows that by raising your vitamin D level you will raise your testosterone.
Higher testosterone means better body composition, more muscle mass, and better overall health. Men who were deficient in vitamin D also had a higher body mass index, higher rates of cardiovascular disease, and greater chance of depression. Take vitamin D to lose fat and gain muscle.
A recent study found that overweight adults who took vitamin D in conjunction with doing a strength training program increased their explosive power significantly
Over and over again, research shows that if you have low vitamin D, you will be more likely to be overweight, have less muscle mass, and higher risk of injury. Vitamin D deficiency is SO easy to solve—don’t let it keep you from getting and staying lean! Vitamin D levels are associated with muscular power and it has been found to increase size and strength of type II muscle fibers in a variety of populations.
For example, a recent study found that overweight adults who took vitamin D in conjunction with doing a strength training program increased their explosive power significantly more than a group that didn’t take vitamin D. Low levels of vitamin D contribute to osteopenia, osteoporosis, and bone fractures.
Vitamin D deficiencies lead to muscle weakness, abnormalities in muscle contraction and relaxation and degradation of protein in muscle Vitamin D is essential for the maintenance of muscle, lean body mass, and for avoiding the development of fat in muscle. Vitamin D can improve skin disorders as it lessens inflammation.
The solution is so simple: Take vitamin D and lose fat. Take vitamin D and get better results from training.
Supplementing with Vitamin D has been shown to increase insulin sensitivity and decrease insulin resistance, indicating that it may be an effective way to lower the risk of diabetes Vitamin D has been linked with fighting numerous cancers including lung, breast, colon, and prostate. In the case of lung cancer, supplementing with Vitamin D may help offset elevated levels of an enzyme that is associated with the development of aggressive lung cancer tumors
So, what does all this mean for you? The take away is that you must ensure adequate vitamin D status for optimal body composition and health. To do so, it is necessary to supplement with D unless you get at least 20 minutes of full body sun exposure daily and let’s be honest. we're not really going to be sure to get that in our Irish summer, never mind at this time of the year.
The solution is so simple: Take vitamin D and lose fat. Take vitamin D and get better results from training.
Dan Smullen is a personal trainer in thefitnessdock.
