Fitolution Day #5

Here we go with the 5th day of The Fitolution . . .  Sorry forgot to schedule it in the queue for this morning.

EXERCISE:  

Wednesdays are strength days.  Make sure it’s at least 30 minutes.  Also, make sure to warm-up properly.
 
BONUS EXERCISE:

Kettlebell or Dumbbell Goblet Squat
Muscle Groups:  Butt/Hips, Legs – Thighs 

Sets: 3; Reps: 10; Rest: 60

Stand with your legs slightly wider than shoulder-width apart, clasping a kettlebell in each hand in front of your chest with palms facing each other.

Bend your knees and lower yourself into a squat, keeping the kettlebells in the same position and ensuring you don’t round your black by tensing your glutes throughout. 
 


Drive back up and repeat. 


NUTRITION: 

When adopting a vegan diet it’s important to ensure your protein intake is adequate.

Now this is perfectly doable on a plant based diet, without supplements, and most vegans aren’t protein deficient.

But it does require a little more thought – and this is especially true if you have fitness goals, and as such higher protein needs.

Not only that, but optimizing protein intake for muscle gain on a plant based diet means combining protein sources. 

Most know that plant protein sources aren’t what we would consider complete, that is they don’t contain the ideal ratio of amino acids for muscle protein synthesis and, as such, muscle growth and repair. 

If you combine, for example, beans and rice, the two amino acid profiles complement each other – happy days!

It is often said that you don’t need to worry about combining protein within a meal, and can instead simply do it over the course of a day and this is of course true.  If your goal is just to promote health.

If, however, muscle mass is the goal, the per meal consumption starts to matter. 

In general, look to combine:

    Legumes and grains
    Nuts and grains

With soy proteins being a little closer to complete but still better combined with grains. 

There’s no reason for a plant based dieter to be low on protein, it just takes a little attention!
 


TIPS:

5 Reasons Why Leg Day is Important

  1. You’ll build more muscle.
  2. You’ll burn more calories.
  3. You won’t look like a chicken.
  4. You’ll improve your big lifts.
  5. You’ll reduce the risk of injury.

Want more?  Click this link.

I’m only one click away.  

                 

References:
Body Type Nutrition
Men’s Health