If you have been disappointed by your post-Covid body, there may be several barriers to your progress. Most of us struggle to figure out what improvements need to be made. This is because what has worked in the past has been successful. So, there would be no reason to question your methods, right? Wrong.
The problem is that our body changes chemically and hormonally between our early 20s, 30s, and on. The same strategies you used when you were younger, may no longer be effective years later. But do not worry! There are several tips to help you become satisfied with your reflection in the mirror.
Challenge Yourself
It may sound like a gimmick, but having the same routine 3 days a week causes your body to habituate. For your body to adapt, you must switch up your workout. For example, alter the range of motion, number of sets, amount of weight, and the order of exercises. When you confuse your muscles, they remain in a state of change. This allows you to achieve the most growth over time.
If you are not sure where to start, you can keep track of your normal routine for a week or so. You can either purchase a journal or use your phone to take notes. Once you have it documented, you can work on creating variations. When you take the time to implement this strategy properly, you will begin to notice differences in your body within the first month.
Take Rest Days
One of the biggest misconceptions surrounding exercise is that you need to train almost every day. The problem with that is it prevents muscle fibers from repairing and reconstructing after extended periods of tearing. As long as you are utilizing the muscle confusion technique and eating healthy, you will see a transformation. It is just as productive to go to the gym 3 to 4 days a week when you are focusing on the quality of your workouts. Otherwise, you risk losing definition by not providing enough recovery time. Furthermore, you run the risk of injury or reducing your strength due to daily muscle pain.
Focus on Nutrition During Recovery
One way to help you achieve major transformation is focusing on proper nutrition in periods of recovery. Once you tear your muscle fibers and expend a lot of energy, your body needs to refuel. If you fill your body with fried foods, soda, or candy, you will develop fat on top of your toned body, which is hard to get rid of. Having lean proteins and vegetables will allow your body to have the nutrients it needs to promote the healing process.
No one has a perfect diet, and it is okay to be reasonable with your diet on off-days. But what makes the difference are the food choices you make during those immediate hours after a workout. Otherwise, you will become frustrated wondering why your body is not changing.
Meal Replacement to Counteract Stubborn Bloating
If you are one of those people who struggle with bloating after most meals, you are not alone. There are so many of us that have this issue no matter what we eat. One of the ways to combat this is by trying meal replacement. Having a shake with fruits or veggies is much easier to digest as a liquid than as a solid. This will help to improve your results during recovery after a couple of larger meals during the day.
The key to this being successful is to make sure you do not include ingredients that tend to aggravate your bloating, such as lactose, or protein powder without probiotics.
Keep Track of Your Hydration
This sounds obvious, but it is easy to forget when you are busy during the day. Lack of water intake causes the muscle fibers to reduce blood flow. Even worse, this leads to body aches, headaches, increased muscle soreness, sudden cramping, and stiffness following a workout. Although drinking enough water is difficult some days, it is the key to recovery following a hard workout.
Since many of you are uncertain of how much water to drink, there are a couple of tips to follow. There is no scientific formula that works perfectly for everyone, but the best option is to carry a large container of water throughout the day and always refill it when it’s empty. Some people even have a jug with lines on it that says ‘drink to the line.’ This can be quite encouraging when you feel unmotivated.
However, please remember that the amount you need to drink depends on your level of activity throughout the day. The more time spent being active equates to additional water consumption to combat dehydration.
Include Supplementation
Dietary supplements may be another way to improve your health. They may help improve your overall health and improve or even prevent certain health conditions.
Dietary supplement Resveratrol gained publicity in the 80s, after a major study (known as the “French Paradox) has shown that people in France, despite eating a diet rich in saturated fats, had a lower number of heart attacks than people in the USA. Since the French adult population consumes higher amounts of red wine, scientists pointed to red wine, and Resveratrol (a compound in red grapes) as the “Magic Pill”. Since then, thousands of studies have shown resveratrol may provide a host of health benefits, including blood flow, anti-inflammatory inflammation, anti-aging, and many other health benefits.
Mega Resveratrol is a pharmaceutical-grade, 99% pure trans-resveratrol, and micronized for optimal absorption. Founded in 2007, Mega Resveratrol was a pioneer in introducing high-potency resveratrol products and setting the standard of voluntary, third-party, independent lab testing for purity and safety
Mega Resveratrol products are available in powder and capsule form (500 mg & 250 mg) and are made with no excipients (aka “Inactive Ingredients”).
Mega Resveratrol supports a host of health benefits, including:
All Mega Resveratrol products are natural (plant-based) and made with no excipients added (Fillers, additives, preservatives, and impurities). Their products are gluten-free, pesticides free, non-GMO, and 100% vegetarian. Every batch is tested for purity by a third-party USA lab.
Mega Resveratrol is a proud supplier of resveratrol to over 300 research institutes around the world (many of the studies are published online).
The directions suggest taking between 1 to 4 capsules a day, given your body weight.
Stay Positive!
Believe it or not, your mind frame influences your outcome. When you are constantly engaging in self-discouragement and put-downs, this is detrimental to your growth. Having all of the other methods right is not enough. Reaching your goals is dependent on a combination of mental and physical choices because they reciprocally affect one another.
When you tell yourself that you cannot do something, this modifies your decisions, especially during training. For instance, if you are looking to break a personal record, but do not believe in yourself, you’re going to end up doing what’s comfortable instead. If you feel you are only capable of performing regularly, your body will accommodate that mindset. But using positive thinking helps you to surpass the limits.
By pairing a positive attitude with more effective strategies for training, great improvements can be made. When you add supplements to support your routine, your evolution will continue. There is no limit to what you can achieve! The next time you think you can’t do something, remember that it’s always possible if you just believe.
* In partnership with our friends at Candlewood Stars Inc. * Photo courtesy of Candlewood Stars Inc.
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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