Fitness Friday: Get Fit with P-A-T-C-H

Who says a workout plan has to be difficult? It is as simple as:

P - PROTEIN

A - AMINO ACIDS

T - TRAINING

C - CARBS

H - HYDRATION

P- Protein is essential for muscle growth and recovery. Whey protein powder (dairy-based) is a popular muscle-building nutrient among other "green" proteins like soy and hemp. Getting an even amount of protein throughout the day, including before and after a workout, helps build muscle. Protein also burns more calories during the body's process of digestion simply by eating it.  

A- Amino acids are considered perfect fat-burners, muscle-builders and recovery-helpers. Carnitine, Arginine, and Glutamine are three types of amino acids. Taking them regularly will provide many workout benefits. As always, use as directed and consult your physician with any concerns.

T- Training is all about showing up, consistency and perfect form. Setting up regular routines using free weights, resistance machines, physioballs, and cardio, at least three to four times each week, will get the results you desire regarding muscular strength and endurance, overall tone, and sought after weight loss. Building lean muscle mass through strength training changes your body's composition. And ideally that's what you want to 'see and feel' change, especially when in clothes and when stepping on the scale. Typically every gym has personal trainers ready to assist you with a workout plan. If getting to a gym is difficult (physically or otherwise), private sessions are always an option.

C - Carbs (or carbohydrates) provide the fuel needed for the exercise of choice especially when getting into shape or in staying there. Choosing a low-carb diet approach may prompt weight loss. Yet allow yourself at least one cheat day per week that incorporates fast-digesting carbs. Doing this is important in keeping your metabolism high. Eat slower-digesting carbs like brown rice, whole wheat breads, and oatmeal, along with fast-digesting carbs like sorbet, white bread, and sugary cereals preferably in the morning and for lunch. Remember: the amount of energy you expend during your workouts is contingent upon your daily caloric intake. Too little carbs may leave you feeling drained well before you've even started your workout.

H - Hydration is the ultimate key to all workouts and recovery thereafter. Muscles depend on proper hydration for the physical demands placed on them. Water is a perfect hydrator and recovery aid for all types of exercise, excessive sweating bouts and/or training days. Drinking eight to ten glasses a day is a great rule of thumb for starters. 

Get started, be smart, stay hydrated and feel good. You can do it.

Catherine Dickson is a certified personal trainer and wellness coach in Smithtown.