Tips For Better Health: Omega-3 Fatty Acids, HIIT and Resistance Training, And More
There is no secret formula to perfect health; however, there are many simple and straightforward things we can all do to improve our vitality and longevity. I can tell you this, though: It all starts with what we put into our bodies, and is complemented by how we treat them. Here are a few exercise and nutrition facts that can help guide you in the pursuit of better health and achieving your fitness goals.
Omega-3 Fatty Acids are an integral part of our cells throughout the body. They are involved deep within the cellular membranes of all tissues and play an important roll in cellular signaling, membrane function and gene expression. Certainly, there are many aspects to a healthy diet, but this one is often overlooked. Thankfully, that can easily be corrected. You should be getting a minimum of 250-500mg of omega-3’s (EPA and DHA) in your diet each day. You can get high amounts of omega-3 fats from fatty fish like mackerel, salmon and sardines. Of course, their omega3 fatty acids come in supplemental fish oil (or krill oil) capsule form, as well. Pasture-raised meats are a good source, too.
Additionally, several high-fat plant foods such as flax seeds, chia seeds and walnuts are rich in these fatty acids. Alternatively, you can purchase a high-quality supplement such as this fat-loss, muscle–defining formula I use. You can even get your daily dose via algae supplements that are high in omega3’s.
HIIT (High-Intensity Interval Training) programs favor the use of our body’s anaerobic energy system. This type of training method efficiently burns a lot of energy, while raising your metabolism during recovery. All while building lean muscles! HIIT can incorporate a very wide range of movements. But its basis is a combination of brief, very high-intensity bursts of exercise followed by short periods of rest. Try this:
40 Seconds Work, 20 Seconds Rest
Movement 1 – Jumping Lunges
20 sec rest
Movement 2 – Mountain Climbers
20 sec rest
Movement 3 – Burpees
20 sec rest
Repeat 3-5 Times
The perfect diet is the one that helps you feel energized, mobile, pain free, and with great body composition. It varies for each person and is informed by genetics. In general, we all must eat a balance of all nutrients to support bodily functions and our body types. However, in order to maintain a leaner body, eating a combination of high-protein/low-carb foods may be more effective for more people than a low-calorie or low-fat diet. Many scientific studies prove that high-protein/low-carb diets are effective for decreasing body fat. This is because they help sustain lean mass and metabolic rate.
Learn about Prolon – the 5-Day Fasting Mimicking Diet that supports healthy fat loss and healthy aging
Resistance training is great for better health and body composition. As long as you are using proper technique and range-of-motion to stay safe, there is no downside to lifting weights. (If you don’t have access to weights, resistance bands are a great substitute.) You will build muscle, improve insulin health, become more mobile, and even have better cognition. Further, lifting helps improve heart, lung and bone health, improves reproductive function, and provides a greater chance of avoiding certain diseases. Therefore, everyone should strength train.
For example, an essential lift is: squats. Everyone should be doing them. Not only do they work the whole body, but they can produce major functional benefits. These include better mobility, increased bone strength, a stronger core, faster running speed, greater vertical jumps, and better athletic performance.
Here’s a workout with my friend, Markus. Give it a shot!
- Brace your spine throughout every movement.
- Make sure that you are pulling with the right limb and muscle, and not with the entire body.
- Play with tempo to allow for greater and altered time under tension.
- Don’t forget to breathe out with the contraction and in with the eccentric contraction.
Pick and chose exercises from the below list and, based on your goals, plan the set / reps / and rest. A good rule of thumb would be 3-4 Movements, 12-15 Repetitions, 30 seconds rest.
15 seconds Banded Sprints, 20″ rest
Standing Donkey Kick
Hollow Hold + Pullover
Lat Pull Down
To understand more about rest timings, read our post on rest intervals.
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