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BBJ Fitness Corner | Fitness and nutrition

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THE right workout and nutrition are crucial for an athlete or anyone who wants to be fit, Gold's Gym personal trainer and nutritionist Jerry Diaz said. 

For those who lean toward sports that use nearly every muscle in the body —  wrestling, mixed martial arts, obstacle course or baseball — Diaz suggests a training workout that focuses on flexibility, power, rotation/coiling isometric hold and burst, strength and high-intensity interval training or HIIT.

For nutrition, Diaz recommends higher levels of protein intake from greens, whey, casein, fish and beef along with carbohydrates and starch from potato, sweet potato, rice, squash, pumpkin and yams.

For those who play basketball, American football or soccer, Diaz said their training must focus on agility, strength, endurance and energy output. These include plyometrics movements such as jump training and power sprints.  “One must also have a balanced intake of protein and carbohydrates spread throughout the day to allow the body to maintain an adequate level of energy.” To avoid injury, Diaz said rest days are key: at least twice a week especially after a two- or three-day training session.

For athletics, speed and endurance are the main focus, Diaz said. Training includes sprint progression. Alternating days of rest and training are also needed to avoid injuries, he added. As for nourishment,  Diaz recommends high-energy carbohydrate intake, and a steady rate of protein to maintain muscle development especially during rest days. Moreover, one must avoid long distance running to keep one’s body focused on explosive burst output.

For marathoners and bikers, training includes long distance running, body weight and light weight resistance training, and staying motivated during rigorous, repetitive running sessions, Diaz said, adding that tone muscle is key.

 

 

Maverick Itubus undergoes endurance training. Contributed photo

 

Rose Diaz performs core training with parallel bars. Contributed photo

For nutrition, he suggests starch and carbohydrates. 

As for models, Diaz suggests light bodyweight, lightweight resistance training, light runs, biking or swimming sessions. During a 4-5 month event preparation, an individual must lower his or her level of calorie intake  to lose 1-2 lbs. a week leading to the event. They must avoid heavyweight training and long-distance cardio sessions. Their calorie intake must be balanced with lightweight training, Diaz added.

“Throughout my athletic career, I had to adapt and change the way I train or eat, depending on the type of competition or event,” Diaz said. “For example, when I run or train [MMA fighter] Kelvin Fitial, I have to add more carbohydrates and hydration to maintain my energy level. When I do strength training, I monitor my calorie intake, especially if I want to lose weight and stay lean.”

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