The food we eat supplies our body with both macro and micro nutrients. Micro nutrients are required in comparatively smaller quantities as opposed to macro nutrients. Vitamins (organic) and Minerals (inorganic) together comprise the micro nutrients needed to sustain various bodily functions. Vitamins include the fat-soluble one's i.e. A,D,E and K and the water-soluble's i.e. all B's and C. Minerals may be further classified based on their quantity needed as macro minerals like calcium, phosphorous, sodium, potassium, etc. and trace minerals like iron, copper, zinc, iodine, etc.One misconception about vitamins is that they provide energy. While they do assist proteins, carbohydrates and fats to be efficiently metabolized for energy they directly do not provide any energy. Some functions of vitamins...
Weight loss is undoubtedly one of the most trending topics of this decade. Type in "weight loss" in a search engine and you'll see what i mean. Although, fundamentally weight loss for men and women is governed by the same basic principle i.e. "calorie deficit" be it through controlling nutrition intake or increasing energy expenditure through exercise or even a combination of the two. The basic theory for weight loss is quite simple:Calorie Reduction below maintenance levels = Weight Loss However, how one goes about doing this calorie reduction is where the magic lies. Additionally, most people are more inclined towards losing weight faster, which in my opinion is ok as long as someone is overweight or obese. Here are two posts of mine...
Do you want to build muscle and gain mass? Have you been religiously going to the gym to pack on size for increasing that lean muscle? Do you want to be bigger, muscular and leaner? Well, Before you jump onto any random “Bodybuilding Diet” and start hustling for those bigger muscle take into consideration the training you are doing in the gym. A muscle building diet is only going to work if the training stimulus you provide is appropriate and leads to progressive overload overtime in terms of both volume and intensity. Without a progressively overloading training adaptation a muscle gain diet can only do so much. Just to be clear, progressive overload is expected overtime such as either macrocycle to macrocycle or mesocycle to...
Continuing on my weight loss series, in this post I'll be going over some easy ways to lose weight and make sure that it is sustainable and can be easily implemented. So lets begin with the weight loss tips. 1. Always start with a manageable calorie deficit I’ve often seen people start their weight/fat loss phase by either reducing food intake too much and/or doing too much cardio/exercise. If you are trying a fat loss diet for the first time, guess what’s going to happen when you restrict calories to a very low level. You either hit a plateau early in the diet or you experience too low energy levels which ultimately leads to binging on food and the whole...
Lets me start off this post by first defining what maintenance calories are. By definition, maintenance calories is a specific number of calories which when consumed by an individual over a period of time results in maintenance of body weight i.e. neither gain nor loss of body weight. Practically, over the years I have noticed that maintenance calories is a range rather than a fixed number. So, for example, if a 70kg adult male has his maintenance calories at 2100 kcal per day, then it’s likely that they would be able to maintain their body weight in a calorie range of 2000 – 2200 kcal per day. Now why having a calorie range works out and should we focus on...
