Shortcut To Size: Phase 2, Week 6, Day 41
Doctor's Orders: Consider Calcium
Take extra calcium. Even if you take a daily multivitamin/mineral supplement, it might not deliver the amount of calcium you need - at least 1000 mg per day for men and women. Most multis are shockingly low in calcium, actually!
Calcium is not only important for bone health and keeping body fat low, but research shows that it can help keep testosterone levels high. That's right guys: You need calcium to maximize your testosterone levels, and therefore muscle growth and strength gains.
Don't go downing 1000 mg of calcium in one dose. Research suggests that your body can only absorb about 500-600 mg of calcium at a time. Your best bet is to take calcium twice a day, along with at least 1000 IU vitamin D, which enhances calcium uptake. Try to take your calcium supplement when you do not take other supplements, since it can interfere with the absorption of other nutrients.
Remember that every rest day should be an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.
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