#forca fuel

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Vitamin D is one of the 24 micronutrients critical for human survival. The sun is the major natural source of the vitamin D, but vitamin D is also found naturally in foods such as fish, dairy and eggs.

Vitamin D plays a vital role in a number of key functions within the human body, these include supporting cell growth, reducing inflammation, absorbing calcium and promoting bone health.

Supplementing with vitamin D is associated with a wide range of benefits, including increased cognition, immune health, bone health and well-being. Supplementation can also reduce the risks of cancer, heart disease, diabetes and multiple sclerosis. People deficient in vitamin D may also experience increased testosterone levels after supplementation.

Lack of Vitamin D has also been linked to muscle weakness, fatigue, and even mental health. Studies have shown that Vitamin D deficiency can contribute to an impaired immune system, making it more difficult to fight infections. Vitamin D receptors in our brains help brain cells receive and understand chemical signals- a lack of Vitamin D is likely to affect the way our brain communicates.

Most people are not considered to be deficient in vitamin D, however most people are not considered to have optimal levels of vitamin D either. Due to the many health benefits of vitamin D supplementation is encouraged if optimal levels are not present in the body.

HOW MUCH VITAMIN D DO YOU NEED?

The current recommendation for Vitamin D is currently set at 400-800IU /day, but this is too low for adults. The safe upper limit in the United States is believed to be 4,000IU/day. However the latest research suggests that the true safe upper limit is 10,000IU/day.

For moderate supplementation, a 1,000-2,000IU dose of vitamin D3 is sufficient to meet the needs of most of the population. This is the lowest effective dose range.

Vitamin D3 supplementation (cholecalciferol) is recommended over D2 supplementation (ergocalciferol), since D3 is used more effectively in the body, so be sure to check which source you are supplementing with.

Each Força Fuel D3 tablet contains 5,000IU of D3, which means daily supplementation isn’t necessary if you’re trying to achieve optimal levels of vitamin D.

https://forcafuel.com/product/vitamin-d3-bottled-60s/

[forcafuel-blog]

1. START YOUR DAY WITH PROTEIN

I believe that breakfast sets the tone for the rest of your day and that you should start as you mean to go on, so this is why I’d always advise starting the day with a protein packed breakfast. Consuming protein at breakfast will encourage you to consume a protein source at each meal to ensure your protein requirements are being hit consistently.

So, in 2018 swap your coco pops for scrambled eggs or your cereal bar for a protein shake if you’re having breakfast on the go.

2. PREPARE AN EXCITING LUNCH

How many times have you prepared yourself a lunch the night before with all the intentions of eating ‘healthy’ only to pull your Tupperware out of your bag at lunchtime to be faced with a dry chicken breast, hard rice and browning broccoli (again) and instead end up in Subway with a foot long sub, three cookies, a packet of crisps and a can of coke.

‘Healthy’ food doesn’t have to be boring, you can turn a bland meal into a culinary masterpiece (slight exaggeration) with these low calorie sauces: Sriracha (15kcals tbsp), Soy Sauce (8kcals tbsp), Frank’s Hot Sauce (5kcal tbsp), Fish Sauce (10kcal tbsp), Tzatziki Sauce (15kcal tbsp), Mustard (5kcal tbsp), Worcestershire Sauce (15kcal tbsp), Vinegar (3kcal tbsp).

3. SET YOURSELF DAILY GOALS

Before you go to bed each night set yourself three goals that you’d like to complete the following day. I’m currently using an app called CommitTo3 which allows me to set my three goals, which are then sent to my ‘accountability partner’ who also has the app. This way rather than simply writing your goals on a piece of paper and forgetting about them you’ve got someone close to you who can make sure you’re putting your money where your mouth is!

WHAT OTHER RESOLUTIONS DO YOU HAVE FOR 2018?

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It seems that glutes are the new abs and everyone wants a bigger butt, the problem is that most people are going about it all the wrong way. It’s not quite as simple as putting a few squats, lunges and kickbacks into your routine, your glutes are a huge, powerful group of muscles and need to be trained accordingly, the pink dumbbells won’t cut it.

Poor exercise selection/programming is the number one reason why most people are not reaching their glute goals (number two and three are impatience and not eating enough to build muscle, but I digress.) While squats and lunges are great exercises and can help you build great glutes, there isn’t enough direct stress on the glute musculature to really create an adaptive response and increase muscle size to the degree that most people desire.

Now, I’m not advocating taking exercises such as squats and lunges out of your routine, I’d simply recommend adding in other, more effective glute exercises alongside squats and lunges such as hip thrust variations, deadlift variations, kettlebell swings (done properly), frog pumps, back extensions, and GHR’s (glute ham raises).

To help you on your quest for great glutes we have created a detailed four week glute specialisation program, which will teach you the specifics needed to build the best glutes in the gym.

If you’re interested in building and strengthening your glutes your going to need our Forca Fuel  4 week glute specialisation program, you can get it here https://forcafuel.com/product/4-week-glute-specialisation-program/

[forcafuel-blog]

Consume fewer calories than you expend, this is the foundation of any diet, without a calorie deficit you will NOT lose weight.

You can use apps such as MyFitnessPal to calculate your calorie/macro needs, but it’s important to remember that these are generic estimates and it is likely that you will need to tweak this estimate further.

Don’t live and die by the number on the scale every morning. It’s important to remember that fluctuations are a normal part of the dieting process. My advice would be to take a weekly average of your weigh ins, if that number is going in the right direction on a weekly basis then you’re on the right track.

Ensure you’re consuming adequate protein to help retain lean body mass (this will make dieting a lot easier for a number of reasons). I’d advise 1g of protein per pound of body weight for most, higher intakes can be beneficial if you’re dieting aggressively.

When deciding on a carb to fat intake ratio I’d advise taking into account your personal preferences and deciding based on that. Contrary to popular belief there is no magic in going high carb or low carb (see tip one if you don’t understand why).

For more Tips and Tricks go to https://forcafuel.com/