Author: Michael Morelli
Fitness is something that is desired by all. Not only does it give an aesthetic appearance to your body but also is important for the maintenance of good health.
However, the lifestyle followed these days is quite damaging and contrary to what is wanted. People hardly have the time to eat, let alone eating healthy. This is more apt for working women, especially those who have become mothers recently.
Getting back to their previous fitness and shedding the after-effects of pregnancy is not an easy thing to do. This article is mainly aimed at the busy moms who have dedicated themselves to service of some kind and have been involved in their occupation, not being able to concentrate much on their fitness.
5 valuable fitness tips for them are-
How many carbs do you need?
This is a question that has riddled a lot of people and has led to a lot of research by experts and nutritionists as well. As busy moms, it is a well-known fact that you are not at the prime of your age where your body could metabolize anything and everything that was consumed like it used to.
On top of that, if genetically you are on the side of gaining weight easily, getting that lean look might be a little more difficult. Technically speaking, you need carbohydrates in excess after using up whatever is required for your daily activities and exercise.
Moreover, since carbohydrates are the primary fuel system of the body so it will be the first broken down in times of need. In case you don’t have enough intake, other macro-nutrients are going to be pulled up from the body which will result in more damage than good.
Therefore, make sure you identify the number of carbohydrates you can consume without gaining fat. It depends on many factors, including the amount and time of exercise that you are doing.
When should you eat Carbs?
The next question is about the timing. Since carbohydrates have a protein sparing activity, it is important that you consume it at the right time. This might be a little difficult for busy moms, but they have to set aside and dedicate time to this. Ideally speaking, the time just after waking up or post workout are the two best times, mainly because the metabolism is the fastest during these times.
Insulin levels are also increased which has the ability to pull as much amino acid as possible from the blood.
Another apt time for consuming carbohydrates is around 1-1.5 hours before working out. This has a downside though. Your body’s lipolytic potential decreases and the fat will take a longer time to burn.
That is okay to some extent if you keep a check on your glycemic index, something that has been discussed in details in the next point.
How should you make use of the glycemic index?
Glycemic index is basically a system of grading the different types of carbohydrates that are present in your diet. Food with a high glycemic index not only has the potential to make you gain weight but it also dampens the process of losing weight when you want to.
Scientifically speaking, sugar doesn’t make you fat per se, it basically affects the insulin spike. Working mothers who are busy and sit for long hours during work have reported that once they have started controlling their intake of sugar, they have simply lost a couple of pounds without doing anything.
People are more conscious about having a low-fat diet these days.
The downside is that it has led to people consuming high carbohydrate containing food which has increased the rate of obesity by quite a margin. Therefore, it is always advisable to not follow anything blindly.
Go to a nutritionist, check out the different diet plans, identify the one which is more suitable for you, keeping your occupation in mind, and once all boxes are ticked, stick on to the diet as much as possible.
Why shouldn’t you avoid fats?
There is such an air of negativity around fats that people tend to avoid it, but that is a big nutritional mistake. There is a certain class of fat that consists of mono and polyunsaturated fatty acids which has a number of benefits like reduction in inflammation, controlling the cholesterol levels in blood and maintaining cardiac health.
These unsaturated fats are generally not in solid form. Peanut butter and chicken breasts are a good source of it and should be consumed in required amounts. Another important type is the Omega-3 fat which is mainly supplemented by taking in a lot of fish.
Atherosclerosis is a common problem related to blockage of blood vessels due to the presence of excess triglycerides in the blood.
Omega 3 fat takes care of it. Blood pressure is also kept in control which is desirable for bodybuilders as it increases a lot during intense “gymming”. You should be aware of the effects of saturated fat but should not completely avoid it, mostly for the sake of taste.
Studies have proven that a Mediterranean diet is the best way to ingest healthy fats and stay away from the harmful effects of it.
So how much should you eat?
As a busy working mom, you must be wishing that someone comes up with the perfect answer for this. The truth is that everybody has their own requirements and there are quite a few factors involved, so there is no mathematical answer to it.
If you are a fast metabolizer and don’t gain much weight even after eating a lot, probably adding more calories to your diet is a good idea and carbohydrates are a nice way of doing so.
On the other hand, if you are someone who gains weight very easily, you should consider carbohydrates only as your fuel source and should rely on proteins and fats for an increase in mass and in order to get the mean and lean look.
Now that all the basic questions are answered getting on to that road to fitness will become easier.
Michael Morelli is a writer who loves to write an article on health & fitness. He is always involved in fitness. He always believes in hard work & due to his hard work he has completed 5 fitness certifications.
In his articles, he always mentions the benefits of protein, protein powder for your workout & how healthy diet plans are beneficial
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