Body of work
SPRING IS THE ideal time to get your body into shape for the summer. Getting fit means that exposing flesh on the beach will be less of a worry, and the higher energy levels that come from regular exercise mean you can make the most of the sunshine.
Trainers say the best approach is to start now with small changes, making healthy food a key part of the strategy. Nutritionists say that a tailored diet combined with physical activity is the only way to get the body and mental attitude you want.
'When starting any exercise regime, it's important to determine what your goals are before changing your diet,' says Central-based dietitian Gabrielle Tuscher. The targets you set determine what you should eat. 'Exercise and nutrition go hand in hand, so planning ahead is essential,' she says.
Tuscher says that when you exercise regularly, carbohydrates are the main source of energy. By eating a balanced diet rich in complex carbohydrates such as whole grains, the body will be provided with the fuel it needs to maintain optimum energy levels.
If you're trying to increase muscle, Tuscher recommends lean, quality protein such as grilled white meat (skinless chicken or turkey breast), tuna, salmon, seafood, tofu, low-fat yoghurt, skim milk and egg whites. You could also supplement the diet with protein powder (for those doing intense weightlifting).
If losing weight is your goal, simply cut out full-fat dairy, fried foods, creamy dressings, butter and excess oils. Use healthy cooking methods (grilling, steaming vegetables) and 'keep your portions small according to your individual caloric needs'. Overall, Tuscher says it's wise to make small, realistic changes. She recommends drinking more water, switching to olive oil rather than butter when cooking, always eating breakfast, and focusing on five small meals instead of three large ones.
'This will boost your metabolism,' she says. 'Try to get in more fresh fruits and vegetables, lean protein and complex carbohydrates and minimise processed foods high in fat, sodium and sugar.'