FITNESS MANTRA
Muscle power

Strong muscles give greater endurance and energy, a faster metabolism and a better posture
B. N. Behera

It is important to increase your muscle mass to look and feel healthier. You will be stronger, healthier and look slimmer if you decrease excess body fat while increasing muscle. The key to it is a healthy diet with right foods and regular strengthening exercises, coupled with a cardiovascular workout to burn off excess fat. Strengthening exercises are vital to keep the muscles that support your back, abdomen, knees, chest, shoulders, neck and wrists strong. It will make these less susceptible to injuries. Strong muscles mean greater endurance and energy, a faster metabolism (which burns more calories) and a better posture. Muscle mass is not only required for body builders only but for also an average person to remain healthy and fit.

The more muscle mass you have, the more calories you’ll burn all day. Further, strengthening exercises help to lower blood pressure, reduce cholesterol levels, and prevent heart diseases among the young and old, alike. It also decreases the chance of osteoporosis and bone fractures by encouraging the deposit of calcium in the long bones and spine. Have a balance of proteins, carbohydrates and other nutrients in your diet. Do not go on limited or "fad" diets.

Carbohydrates

Carbohydrates provide energy. Incorporate high-quality, complex carbohydrates like whole grains, oatmeal, beans, lentils, fruits and vegetables in the diet. Avoid sugar, sweets, white processed foods which interfere with the glucose level and the immune system. The recommended carbohydrate intake per day should be 60 per cent of your total calorie intake.

The body needs high-quality proteins to build lean muscle as well as repair muscles. The ideal sources of proteins are lean meat, poultry, eggs, milk and its products, fish and sea foods, legumes, soyabeans and peanut butter. For building lean muscle, one should consume 1 to 2 gm of protein per kg of body weight per day.

There are also a large number of protein supplements available in the market. Although most of body’s protein intake should come from the food you eat, supplements can be helpful, but take these only on a doctor or dietician’s recommendation.

Whey protein is produced during the process that turns milk into cheese. This protein provides some vital branched chain amino acids that are important in the building and retention of lean muscle. It is also an antioxidant and immune-system builder. It is best taken in powder form, mixed with milk or juices and relatively safe supplement but don’t consume more than 30gm at one sitting.

Fats

Monounsaturated and omega-3 fatty acids found in olive oil, canola oil, avocados, and most nuts like almonds, peanuts, pecans, cashews and pistachios are good for the body. Omega-3 fatty acids are found in fish oils, dark green leafy vegetables, flax seeds oil. The ideal fat intake should be 20 per cent of the total calories per day.

For muscle building, ideally, a six-small-meal-per-day plan is the best choice. Estimate the amount of calories per day and break it down to six meals, you will get your calorie needs for a meal.

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