🧃 Detox After the 4th: 6 Keys to Reset

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

Detox After the 4th: 6 Keys to Reset

The 4th of July celebrations have come and gone, leaving us with great memories and perhaps a few extra helpings of BBQ. As you transition back to your regular routine, remember that balance is key. Here's how to approach your post-holiday reset with kindness and effectiveness:

1. Avoid Overcompensation: Resist the urge to starve yourself or jump into extreme workouts. Drastically limiting food or adding punishing exercise sessions won't undo the holiday indulgences. Instead, focus on easing back into your regular, healthy habits. Your body doesn't need punishment; it needs nurturing.

2. Hydration is Your Best Friend: Make water your go-to beverage in the days following the holiday. Proper hydration helps flush out excess sodium, aids digestion, and can help reduce any bloating you might be experiencing.

3. Embrace Whole Foods: Fill your plate with nutrient-dense, whole foods. Fresh fruits, vegetables, lean proteins, and whole grains will provide your body with the vitamins and minerals it needs to feel its best. These foods are naturally detoxifying and will help you feel more energized.

4. Step Away from the Scale: Avoid weighing yourself or taking progress photos immediately after the holiday. Retaining water after indulging is common, which can lead to temporary weight fluctuations. These numbers don't reflect your true progress and might negatively impact your motivation. Give your body a few days to regulate before assessing.

5. Mindset Matters: Instead of feeling guilty about holiday indulgences, approach your reset with a positive, motivated mindset. One day of celebration doesn't negate your overall progress. Use this as an opportunity to reaffirm your commitment to your health and fitness goals.

6. Prioritize Sleep: Good sleep is crucial for recovery and maintaining a healthy metabolism. Aim to get back to your regular sleep schedule, creating a restful environment and winding down before bed.

Remember, what separates winners from the rest is consistency and not perfection!

How to Maintain Muscle Mass on a Plant-Based Diet?

Many men over 40 are turning to plant-based diets for health reasons but worry about maintaining muscle mass—no wonder we receive multiple questions about training on plant-based diets.

The good news is that with proper planning, you can absolutely build and maintain muscle on a plant-based diet.

Focus on Protein-Rich Plant Foods: Contrary to popular belief, many plant foods are excellent sources of protein. Include these in your diet:

• Legumes (beans, lentils, peas)

• Soy products (tofu, tempeh, edamame)

• Seitan (wheat protein)

• Quinoa

• Nuts and seeds

• Plant-based protein powders

Aim for a minimum of 1.6 grams of protein per kilogram of body weight daily to support muscle maintenance and growth.

1. Diversify Your Protein Sources: By eating a variety of plant proteins throughout the day, you'll ensure you're getting all essential amino acids.

2. Consider Protein Supplementation: A high-quality plant-based protein powder (pea, rice, or hemp) can help you meet your protein needs, especially post-workout.

3. Don't Skimp on Calories: Plant-based diets are often lower in calories with higher volume. Ensure you're eating enough to support muscle growth.

4. Time Your Meals: Consume protein-rich meals or snacks every 3-4 hours throughout the day, including before and after workouts.

5. Keep Up with Strength Training: Resistance training is crucial for maintaining and building muscle mass, regardless of diet. No matter how much protein you eat, you will not be able to build muscle and combat age-related muscle loss without resistance training.

How Strength Training Boosts Your Metabolism

Did you know that regular strength training can boost your resting metabolic rate (RMR), helping you burn more calories even when you're not exercising? Here's how it works:

1. Muscle Growth: Building muscle through strength training increases your body's calorie needs, even at rest. Muscle tissue is metabolically active, meaning it requires more energy to maintain than fat tissue.

2. Afterburn Effect: After a strength training session, your metabolism stays elevated as your body repairs muscles and replenishes energy stores. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), can elevate your metabolism for hours after your workout.

3. Hormonal Boost: Strength training stimulates the release of hormones such as growth hormone and testosterone, which enhance metabolism and promote muscle growth.

By incorporating regular strength training into your fitness routine, you can significantly increase your RMR and burn more calories throughout the day.

__

Publisher: Ryan Engel

Editor: Michael Pender

📧 Need to reach Modern Fitness News?

Get in touch by responding to this email or sending a message directly to our chief editor at [email protected]. We are always on the hunt for good stories!