Please upgrade to the latest version of flash to view this content. Click here.
Muscle Moves
On Your Mark, Get Set….MOVE!
Pssst!
Do you want to make all the cool moves on the dance floor, stand tall, get admiring glances? That takes muscle.
The secret to healthy muscles:
A balanced diet. Daily exercise.
Yep, it’s that simple.
Mighty Muscle Moves:
- Don’t skip meals: Jump start your day with a solid breakfast—lean protein with whole grains---think yogurt & fruit smoothie with whole wheat toast, or scrambled eggs rolled up in a tortilla with salsa.
- Plan smart snacks: Grab fresh fruit for a snack, carry veggies and whole grain crackers, grab a carton of yogurt, melt cheese on an English muffin, spread peanut butter on a banana.
- Keep your tank full: Drink water all day long, include low fat milk at every meal.
- Move it: Activity keeps muscles tuned up: Do more strength-building exercise. Get your heart pumping with aerobic activity that makes you glow. Include plenty of walking, wiggling, dancing, stair climbing in your day. Keep moving whenever you can.
- Nix on sitting: Spend less time watching TV or using the computer.
- Heads up on healthy carbs: Grab fresh fruit, a sandwich on whole grain bread, power up with veggie salads.
- Prefer lean protein: Eggs, chicken breast, lean beef, roast turkey, low-fat cheese, beans.
Bottom line: Eating smart and moving more help you feel good, look good and be your best.
Athlete Alert: MYTH-Information:
If you want to build muscle, you’ve likely heard the long-held MYTH that you need extra protein. WRONG! In truth, only athletic training (read: exercise!) builds more muscle strength and size. Eating more protein won’t make any difference.
If you’re looking for a super six-pack, or bulging biceps, you’ll have to plan strategic moves. The key to building muscle is a targeted exercise program and plenty of carbohydrates to fuel long workouts.
Fueling up for workouts should include carbohydrates. If you don’t consume enough carbohydrates for your high-energy demands, your body uses protein for energy instead. And that’s counter-productive. So if you’re an athlete, working out, fuel up with a piece of fruit and a peanut butter sandwich on whole wheat bread about 30 minutes before your workout.
The Buzz on Protein Portions:
Athlete or not, everybody needs protein. Your body uses protein for many purposes: to build and repair tissues; to make enzymes, hormones and other body chemicals; to transport nutrients; to make your muscles contact; and to regulate body processes such as water balance.
However, excess protein is simply stored as FAT by the body. Let’s not go there!
Young men and women---whether athletes or not—need only 2-3 servings of lean protein a day. That’s a total of 6-7 ounces, or two small chicken breasts---each the size of a deck of cards!
