Ireland’s top Fitness Enthusiasts’ health and fitness tips #2: Aaron Smyth NUTrition Ireland
World Health Organization statistics state that just 30 minutes of moderate exercise a day, 5 days a week is enough to promote good health, reduce the risk of heart disease by approximately 30%, diabetes by 27% and breast and colon cancer by 21-25%. Physical activity also lowers the risk of anxiety, depression and other mental illnesses.
In our never-ending mission to get you in the greatest health and fitness shape of your life, we’ve grilled Ireland’s top fitness experts to give you the perfect health fitness training tips for both men and women; small gems that will make a huge difference.
This week’s tips come from Aaron Smyth, a nutritional advisor and Owner of NUTrition Ireland. Here are Aaron’s top nutritional tips and suggested exercise routines.
1 – Stay Hydrated
The majority of the time we feel we’re hungry, it is due to the fact that our body is actually dehydrated. The signal from the brain (the hypothalamus) to the body of hunger and hydration are pretty much the same. You must learn to understand your body better. Pay close attention to the last time you had a meal compared with the last time you had something to drink. A 3% drop in hydration can result in up to 70% increase fatigue – which is huge! Your brain is composed primarily of water, so for more focus and concentration get your h20 in. Last, but not least, water aids weight loss. Water actually serves several purposes in a diet plan. Along with the benefits to your digestive system and metabolism, it also causes you to feel more satisfied. When you are full you will not eat as much as you normally would allowing you to stick to the diet plan you have in place.
2 – Consume protein with every meal
High-protein diets are known for their fat-reducing benefits. One reason they work is that eating a lot of protein reduces hunger. Protein is filling and when people eat more of it they are more quickly satisfied and eat fewer calories. A high-quality protein intake of at least 20g-30g of protein, at every meal, is associated with less belly fat in a variety of studies. e.g.: 100g of any lean meat cooked = 20-30g protein.
3 – Never go hungry
Something that I always try to do and insist on my clients doing, is to make sure I/they eat before leaving the house. It’s something I often hear from personal training clients “Awh I had no other option so I just had that”. Your best option is to not let yourself get hungry in the first place, anticipate that you may be out for a while so either eat before you leave, take some food with you or make sure that you make the best choice if/when you go hungry and you opt for the cleanest source of foods rather than the easy option or quick fix. When we’re hungry we’re liable to make the wrong choices.
1 – Legs, Push, Pull
Legs, Push, Pull – Do all of your “push exercises” (chest, shoulders, tricep) on one day, all of your “pull exercises” on another day (back, biceps) and then all your leg work on a separate day.
2 – German volume
German volume – Complete 10×10 (10 sets/10reps) per body part and work on heavy weighted compound (multi joint) exercises.
3 – HIIT or Conditioning
HIIT or Conditioning – Mix your cardio with weights and push your body and cardiovascular system as hard as it possibly can go. The outcome of this is increased fitness and it also aids in fat loss.
If you would like more useful tips from Aaron here are his details:
At WeSavvy we are very aware of the difference healthy eating and increased activity levels can have on a person’s life and general wellbeing. With this in mind, WeSavvy is bringing its health movement to the insurance industry, introducing an easy and transparent way to gain back control over your insurance premium. With WeSavvy you can get cash back on your insurance premiums when you run, walk or cycle.
We will be working with the top fitness enthusiasts in Ireland, like Aaron, encouraging you to put their tips to good use, to capitalise on your workouts and to reap further rewards through your insurance.