Maintaining a healthy vitamin and mineral intake ensures your body can function properly and keeps you feeling your best. Vitamin D3, also known as cholecalciferol, helps build strong bones and supports the immune system.
Vitamin D3 and Its Properties
It’s a common vitamin that helps your body absorb calcium and is essential for bone health. In recent years, it’s also been associated with many other benefits, including lower blood pressure and a reduced risk of some types of cancer. The Institute of Medicine’s current recommended daily allowance (RDA) for vitamin D is 600 IU per day, with a maximum of 4000 IU. Deficiency of Vitamin D3 leads to irritability, mood swings, bones becoming fragile and prone to fracture (osteoporosis), headaches, dry skin, and itching or a rash that doesn’t respond to treatment.
Sources of Vitamin D3
Salmon, mackerel, milk, and milk products are high in Vitamin D3. Other vitamin D3 sources include egg yolks, beef liver, and fortified cereals. But if you’re not a big fan of fish or eggs, don’t worry – getting enough vitamin D3 is as easy as spending a few minutes outside on a sunny day. Just be sure to wear sunscreen (SPF 30 or higher) while you do it!
For those who can’t remain in the sun for long, it’s recommended that you take 1,000 to 2,000 IU daily. Check with your doctor before adding vitamin D to your diet, and be sure not to exceed 5,000 IU per day. You should also stay clear of vitamin D3 supplements if you have osteoporosis. Despite its benefits, vitamin D3 can be difficult to get from a healthy diet. Those living in northern latitudes may not have access to fresh fruits and vegetables year-round, which means they must rely on vitamin supplements to ensure that their body is getting adequate amounts of vitamins each day.
You know that a trainer is worth their weight in gold if they can get Zac Efron into a shape that helps him stand confidently beside the hunky Dwayne Johnson. Meet Patrick Murphy, a trainer who owns the Industry Gym in Los Angeles. With a client list that includes names like Efron and Keanu Reeves, Murphy has gained a name as one of the best trainers around. Read on to know some of the tips and tricks by the legendary trainer on how to get fit for the summer.
The Three-Phase Plan
Murphy advises dividing the 8-12 weeks period before summer approaches into different phases to achieve the best summer body. To start off with, he suggests devoting the first four weeks to doing full-body workouts that will work on your entire body. For the second phase, move on to doing upper and lower body workouts in two-day splits. Lastly, concentrate on your push, leg, and pull days in three-day splits for the last phase. Murphy has also put together a Show & Go Program that lets wannabe summer-shredders follow a routine similar to Zac Efron’s Baywatch one. It provides people with simple to follow and implement exercises to achieve their full potential.
For people who only have three months to get in shape for the beach, Murphy has some nutrition-filled advice. According to him, sticking to a whole-food diet works wonders for those looking to become lean in such a short period of time. Avoid processed foods like tortillas and crackers, as well as those with added sugar. Opt for consuming unsweetened and plain products for the best results. A cleaner diet leaves your liver to do what it is meant to do, or it’s busy trying to detoxify the body. He also suggests adding coconut water for hydration into the diet. For those who use protein powders, he suggests reading the label to ensure that it is organic, plain, and unsweetened.
The Long-Term Goal
Murphy might have advice that will help you become fit in the short term, but the trainer is all about establishing a healthy lifestyle. Even though everybody likes to look good, Murphy strongly suggests finding what drives one to be their healthiest self and working on our inner self before we tackle the outer body. According to the trainer, being fit at a young age is amazing, but maintaining that fitness at later ages is the true testament to one’s fitness.