- Take Protein
Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Nuts and seeds.
- Take Post-Workout Carbs.
Research confirms that the best way to replenish muscle glycogen stores after workouts is to consume high-glycemic (fast-digesting) carbs as soon as possible. Research confirms that the best way to replenish muscle glycogen stores after workouts is to consume high-glycemic (fast-digesting) carbsas soon as possible.
- Eat Healthy Fats.
When carbohydrates are scarce, the body runs mainly on fats. If energy needs exceed those provided by fats in the diet, the body must liquidate some of its fattissue for energy. While these fats are a welcome source of energy for most of the body, a few types of cells, such as brain cells, have special needs.
Extra Virgin Olive Oil.
4.Focus On Your Diet.
A balanced diet means eating plenty of different foods from four main groups of foods and limiting the amount we eat from a smaller fifth group. Ultimately, it’s as simple as eating more fruit, veg, starchy, fiber-rich foods and fresh products, and fewer fatty, sugary, salty and processed foods.
5.Stop Doing Thousands Of Crunches.
Stop doing hundreds and thousands of crunches every single day. You are tiring your muscles too much too often for them to develop.
Use Smarter Cardio Methods.
The weight training method that offers both strength and cardio benefits is circuit training with weights.