Adrian Harper from ProFitness Gym in Balbriggan with some great advice here.
Everyone seems determined to get healthy as a resolution for the New Year, but not everyone is interested in joining a gym. No matter, JOE has got your back covered with some sage advice from someone who knows what he’s talking about.
1. Take 1-2 tablespoons of apple cider vinegar every single morning.
Dr Eric Serrano recommends this as one of the best things you can do for all round health. It’s proven to lower the insulin response, helping to balance your sugar levels as well as many other health benefits. This is something all the members do and they have noted how good they look and feel since making this a daily habit.
2. Leave a 12 hour gap from your last meal at night to your next meal the next day.
Your body is an amazing machine but needs a break to help it work at its best for you. Leaving a 12 hour gap between your last meal at night and your first meal the next morning will help you detoxify while you sleep and give your body the time it needs to repair itself.
It also helps you not to over-eat if you make this a daily habit.
3. Do some form of exercise every day, even if it’s just walking.
Weight training would be the preferred method as when you build muscle you will also burn fat simultaneously. This is not possible by just doing cardio.
Having said that, a brisk walk is 10 times better than sitting on the couch. Exercise is proven to bump up your endorphins (feel-good hormones) and improve your mood. So the main message is just to get out there and exercise.
4. Stay hydrated
Water is essential to life and optimal health but most people just don’t drink enough.
It’s extremely important to stay hydrated constantly. To know if you are hydrated just look at your urine and it should be a clear colour. If it’s dark you are most likely dehydrated and need to start drinking water instantly. To know how much you should drink per day – get your body weight in kg And multiply by .04 – this will give you the amount of cold drinking water you should be drinking per day.
Adding a slice of lemon to your water can do wonders for your health. It can do many things including giving your immune system a boost, aiding digestion and reducing inflammation.
5. Protein is very important
Protein in Greek means of prime importance and should always be the first thing you eat on your plate. Protein-based foods will keep you fuller for longer less likely to eat the bad stuff. To get your daily amount, multiply your body weight in lbs by 0.9. This is the minimum amount of protein you should be eating per day from real foods ( meats fish eggs etc) not protein shakes.
Adrian Harper is a Personal Trainer and Nutritional Expert in ProFitness Gym.
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