FIT?YOU?SURE!!! The Best Fitness Advice You Can Get.

The Weight Gain Plan

2020-06-26T14:17:00.002+05:30

Weight Gain

like weight loss is a growing concern many individuals mostly teenagers tend to perform in order to get fit, look better and of course get healthy.

Many people think that it is easier to gain weight than lose which is a myth as there isn't much difference because both the weight loss and gain individuals have to follow a proper diet and workout procedure to fulfill their respective goals.

✷The BMI for underweight individuals is lesser than 18.5 and the BMI of a healthy individual is 19 to 25.

✪ There could be many reasons if you are skinny or underweight:

1. Family history

2.High metabolism

3.Mental Illnesses or Stress

4.Hyperactive

5.Physical illness or Chronic disease.

6.Thyroid

➣ In most cases with proper guidance and nutrition all you need is a little motivation and boom there's that summer body you had been wishing for.

On an average a person can gain 0.5 kg lean muscle per week although people often tend to gain more in the starting weeks.

✦ Risks of being under-weight:

1.Decreased Immunity:

You are vulnerable to symptoms and infections and fall sick easily and frequently.

2.Osteoporosis:

It is a Bone disease which causes the bones to weaken and more prone to fractures. In some serious cases bones can break even from minor bumps or sneezing.

3.Fertility issues:

Low weight females might have Irregular menstrual cycles and hormonal imbalances leading to less fertility and mood swings.

4.Anemia:

Is the deficiency of healthy blood cells in your body which makes you tired and weak faster than normal. And can worsen if not taken care of.

5.Malnutrition:

Is a condition in which the individual is not consuming enough nutrients or is consuming too much of a single nutrient which leads to anemia and malabsorption.

6.Hindrance in growth:

Especially in teenagers and small children due to deficiency of many nutrients and minerals development of brain and body doesn't occur at normal rate and is slower than required.

★ Food items to add in your diet:

1.Rice:

1 cup of white rice contains about 200 calories and 29 carbs,so it is a good idea to add rice in your diet.

2.Dried Fruits:

Are nutrient dense and is a good way to add more calories to your diet but it should be kept in mind that they are high in sugar too and should be consumed as sides with a healthy fat or protein meal.

3.Milk:

It is a great source of proteins and a 250 ml glass of cow-milk helps add about 150 calories to your diet.

4.Meat:

They are high in fat, proteins and energy making them the best meal food for your diet. Eating meats like chicken can help you increase a lot of healthy calories in your diet.

5.Protein Shakes:

Add homemade protein shakes to your diet. They fill you up real nice and the protein helps you

6.Peanut butter:

Peanut butter is a great source of energy and protein and it is really tasty too!!! You can have it with flour tortillas, bread or basically anything you want to. Peanut butter is the main source of protein in many shakes and smoothies. 100 gram of peanut butter contains around 550 calories and about 49 grams of fats and 28 grams of protein.

7.Fats and oils:

Add a little more oil in your diet and consume more fats but also keep it in balance as too much of fats would lead to unhealthy weight gain and we don't want that do we?

8.Eggs:

Try to have eggs for your breakfast as they are a great combination of proteins, vitamins and minerals. There are so many ways to eat an egg; you could boil it, make an omelette, have it raw its all upto you. 1 large 50 gram egg contains 77 calories and about 8 gram protein.

✫ Important tips :

1. Avoid water before meals because it suppresses your hunger and makes you eat less.

2. Try to spread your nutrition or your calorie intake into 5 meals a day.

3. Do not have more than 3 eggs a day as excessive consumption of eggs may lead to higher cholesterol and unhealthy weight gain.

4. Drink milk 2 times a day and avoid high sugar mixes like bourn vita and boost.

5. Add cream to your coffee if you are a coffee lover although do not drink more than 2-3 cups as too much caffeine in the body makes you sleep less and proper rest is necessary for muscle gain and recovery.

6. Go for homemade high protein shakes rather than gainers in the beginning. You can shift to gainers later.

7. Make sure you drink enough water.

⍟Benefits of being healthy or fit and not over or under-weight

1. Reduces heart risk.

2. Better Weight Management.

3. Stronger bones,muscles and joints.

4. Lower risk of osteoporosis.

5. Prevents type 2 Diabetes and lowers blood pressure.

6. Improves digestion and reduces stress, depression and anxiety.

7. Enhances mental performance and work productivity.

8. Reduces Dementia and Alzheimer's risk.

Do Comment and feel free to ask any queries. Contact us for Personalized diets and Personal Training.

Low-Carb Diet

2020-05-23T23:18:00.001+05:30

Restricts your carb intake in favour of proteins and fats. It contains more protein as protein helps restrain your appetite, raise metabolism and conserves muscle mass.

This method basically uses fatty acids rather than Carbs for energy by converting them into ketones, a process called Ketosis which initiates weight loss.

According to studies, it is very beneficial and faster in the initial stages.

The main aim of carbs in our diet is:

☆ Maintenance:

100-150 Grams of carbs per day are necessary for maintaining our weight.

☆ Slow and steady weight loss:

50-100 grams of carbs per day for losing weight slowly.

☆ Faster weight loss:

Less than 50 grams of carbs a day helps reduce weight very fast.

★It has various benefits:

1. Aids faster weight loss:

Helps burn harmful belly fat and reduce waist circumference.

2. Increases good HDL cholesterol and lowers Blood pressure:

Following this diet helps you increase good hdl levels which prevents other cholesterol in the system and leads to lower risk of heart diseases.Blood pressures is also reduced.

3. Reduction in blood Triglycerides:

They are the fat molecules in our blood stream which are a factor of increasing heart diseases and they are reduced when taking low carbs.

4.Therapeutic Benefits for resolving brain disorders:

Ketogenic Diet is being used for treating epilepsy in children for many years and has been shown to reduce spasms and many studies are also being performed to try and help in Alzheimer and Parkinson's disease.

Its of various types:

1. Ketogenic Diet:

This is one of the most famous and widely used types of diet. It restricts carbs to 20-50 gram per day. It is best for people who are accustomed to following diets. Its o 4 types:

✦ Standard ketogenic diet: Its a diet which includes minimal carbs, High fat and adequate amount of protein.

✦ Cyclical keto diet: When following this type of keto diet you eat 5 days of keto foods and 2 days of High-Carb foods in a week.

✦ Targeted Keto diet: During this method you can consume carbs around your physical training sessions.

✦ High protein Keto Diet: As the name suggests this includes meals which are typically higher in protein.

2. LCHF (Low-Carb, High-Fat Diet):

Also known as Banting diet, is low in carbs, moderate in protein and high in fat. It emphasizes eating unprocessed foods and abolishes processed and packaged foods. Best for Beginners.

3.No-Carb Diet:

It allows proteins, fats, fibers and zero carbs in your meals. It is not recommended for beginners as it is very difficult and may lead to hormonal imbalances.

4.Low-Fat Diet: It asks you to eat as less fats as possible and more protein and moderate carbs.

✧According to studies a person loses 6-9 pounds(2-4 Kgs) in a span of 2 weeks during the low-carb diet if done effectively.

✦Important things to know about this diet:

1. Water is the most important in this diet as it process the food and transports nutrition in your body. Make sure to have plenty of water when following this diet.

2. It is important for the body to perform Ketosis in order to lose weight and choosing the Keto diet will help you reach Ketosis faster.

3.Proteins and Carbs contribute to about 4 calories per gram and fat contributes about 9 gram per gram so it is better to eat more protein items than fats and keeping the calories in check.

★ Here's a Sample Diet for you:

1. Seafood:

Fishes like Tuna, Salmon, Shellfish as they are a great source of high-quality proteins, vitamin D and essential fatty acids like omega-3.

2. Vegetables :

Broccoli, Zucchini, Spinach, Cauliflower, mushrooms etc.

3. Salads:

You can make a high protein very low carb salads by adding vegetables, cucumbers and grilled chicken for taste.

4. Cheese:

Its best to add in your diet as 28 grams of it consists only 1 gram of carbs and 7 grams of protein.

5. Mayonnaise:

Its a great spread to add in your diet as it contains mostly fats and minimal carbs and little protein.

6. Fresh meat and Poultry:

Chicken (Roasted or Grilled), Fish(including large amount of fats like Salmon), Eggs, Olive oil

7. Liquids:

Plain coffee and tea is recommended for suppressing hunger and keeping the calories lesser than consuming high calories drinks like smoothies.

⍟Foods to avoid:

1. Processed foods:

Items like soya milk, tofu and all soya products in general are no friends of your health and may affect your hormone levels and also they have large amounts of phytates, which prevent proper absorption of nutrients.

2.Bananas:

Are complex carbohydrates that contain high amounts of potassium and although its healthy, in low-carb diets they don't fit right.

3.Cashews, Chestnuts and Pistachios:

Nuts in general are good during weight loss but the above mentioned nuts should be avoided at all costs as they contain much more carbs than you need during this diet.

4.Starchy Vegetables:

Like Potatoes, Sweet potatoes and Corn are a no-no as they simply contain too many carbs which don't exactly meet your fitness goals.

5. Energy Bars:

Stay away from Protein or energy Bars which are highly processed and contain too many artificial sweeteners and addictives. Try and lookout for bars which are healthier and contain less addictives and sugars.

6.Grapes, Mangoes, Papayas, Pineapples:

And other tropical fruits are way too sugary and upset your diet order. Also instead of red apples go for green apples as they are less sugary.

7. Smoothies and Dates:

A big fat NO!!! For those tasty and way too sugary smoothies you keep drinking everytime you go out. Dates although are good and high in fibers but they are a little too sweet and contain more carbs for the low carb diet.

✦Downfalls of this Diet:

1. It is very useful and effective in the short term and gives fast results but it is definitely not for long term and you should avoid following it for more than 6 months or a year.

2. It may lead to higher cholesterol but for it has also been shown that it reduces bad cholesterol. The higher intake of protein leads to more strain on your kindeys and may lead to kidney related diseases if followed for a longer time.

If you follow this diet for a smaller time span and drink more water and take proper nutrition, this diet is totally safe and helps lose weight faster.

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The Paleo Diet.

2020-05-11T05:17:00.000+05:30

The Paleo Diet

involves eating the same foods that our ancestors used to eat simply consisting of fruits, vegetables, lean meats, nuts and seed.It prevents consumption of processed foods like Grains, Dairy and Sugar-based products. Paleo diet is more helpful for weight loss than other popular diets as it is more filling due to its high protein consumption. It is also known as Hunter-gatherer diet or stone age diet.

✦Best Benefits of The Paleo:

1.Increased energy levels and sleep:

Paleo diet helps you escalate your energy levels and leads to peaceful sleep.

2.Skin and Hair:

The implementation of paleo diet helps your skin cells increase leading to clear and soft skin and growth in the hair count.

3.Mood and Anxiety Improvement:

Studies show relaxation in mood and improvement in individuals suffering from anxiety and depression.

4.Muscle and Mind improvement:

The strict following of paleo diet helps in muscle growth and overall physical fitness along with developments in mind leading to mind clarity and improved concentration.

5.Blood Pressure and prevention of Type 1 Diabetes:

Paleo helps in keeping the blood level low and sometimes reversal of type 1 diabetes.

✦The important things to know about this diet are:

1.The Paleo is not just about weight loss it also prevents and even reverses various chronic diseases.

2.The foods in paleo are nutritious and fulfill the body nutrient requirement

3.Sometimes adding Full-fat dairy in the diet may be helpful although it is excluded from the original paleo diets.

4.The market paleo friendly foods are not as healthy as they seem and are full of modern additives.

★Research conducted on 14 individuals in a 3 week study shows that Paleo diet helps reduce 5.1pound(2.3kgs) on an average and reduce waist-circumferance by 0.6 inches(1.5cm)

✦A Sample Paleo diet for you:

1.Veggies:Mushrooms,Carrots,Radish,Onions,Olives,Cucumbers,Broccoli,peppers.

2.Fruits:Apple,Bananas,Berries,Kiwi,Grapes,Peachs,Avocado,Pears.

3.Fish and seafood:Salmon,Trout,shellfish and most consumed shrimps or prawns.

4.Meat:Pork,Chicken and lambs are most consumed protein sources by individuals following this diet.Omega -3 enriched eggs can also be consumed.

5.Nuts and seeds:Almonds,walnuts,Flax seeds,Hazelnuts, Sunflower seeds,pumpkin seeds.

6.Wine and Dark chocolate:Wines are high in antioxidants and have many beneficial nutrients.A dark chocolate with more than 70% cocoa content is very nutritious and extremely healthy.

Keep in mind they are only beneficial in small amounts.

7.Hydration:Water is very important to help adi faster weight loss. Though its not recommended you can still add tea and coffee to your diet, which are both full of antioxidants and have many beneficial effects.

8.Others: Extra virgin olive oil,coconut oil, Avocado oil,sea salt,garlic,turmeric,rosemary, potatoes,turnips etc can be included in your diet.

✦Foods Better not Consumed:

1.Grains and legumes :Breads,pastas,wheat,rye,barley,peanut butter,oats,beans,lentils etc should be avoided as they contain large amounts of carbohydrates.

2.Processed Foods:Labeled or market low-fat or diet foods usually contain many additives and you better keep a safe distance from them.

3.Sugars:Soft Drinks,Fruit Juices,table sugar,candies,pastries,icecream and maple syrup etc.

4.Dairy:Some un-common paleo diets do include butter and cheese but restraining from most dairy items like cheese,milk,butter etc is recommended.

5.Aritifcial Sweeteners: Natural sweeteners should be favoured over artificial sweeteners

6.Vegetable oils and Trans Fat:Soyabean oil, Sunflower oil,cottonseed oil,corn oil,grapeseed oil,safflower oil and Trans fat found in various processed foods should be avoided at the most.

✦Downfalls of the Paleo diet:

1.Due to no grains and dairy in the diet their may be depletion in energy levels and may affect health in few individuals.

2.Most athletes and workers require 3-6 grams of carbs per pound of their body weight and 0.8 gm of protein per kg of body weight which is very hard to fulfill when following this diet.

3.May lead to nutritional imbalance in the body and following this diet sometimes may go over the budget.
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Vegan/Plant-Based Diets

2020-05-10T01:02:00.003+05:30

Vegan Diets:

Veganism is being followed by a large proportion of the population and there follows the need of a well-versed vegan diet for all the Vegan Fans out there.

Vegan Diets are very popular in the fat loss diets as they restrict consumption of Non-Vegetarian food for environmental,ethical and health reasons.

In this type of diet people neglect all kinds of meat,poultry fish,eggs and dairy products.Although some might add few dairy products like milk,cheese and eggs.

The most prominent diets restrict dairy products,honey,whey and casein.

↠Benefits of Vegan diets:

1.Aids faster weight loss:

Plant based diets aid weight loss because they tend to be rich in fiber which helps stay full for longer and are low in high calorie foods.

2.Reduces risk of Chronic Diseases:

It ensures low blood pressure and heart diseases.Chances of certain types of cancer and diabetes are also reduced/There is an increase in the no. of blood cells.

3.Improves kidney Function and reduces Arthritis Pain:

Following this diet will help you improve the working of your kidneys and help calm the arthritis pain in the body.

#According to research it was found that plant based diets help lose about 5.5 pounds(2.5 Kgs) more than animal product based diet.The 1151 participants involved in this study also showed increased metabolism.

✦Vegan diets also provide other alternatives which you can choose according to your preferences:

1.The Flexitarian Diet:

This is the most popular from amongst all the other vegan diets as it encourages most of the fruits,vegetables and whole grains.Not only that it allows you to include dairy products and eggs in moderation.

2. Ovo-Vegan Diet:

This is identical to the All-Vegan diet except it allows to increase eggs and egg-derived cuisines in your diet in certain moderate amounts.The consumption of milk,cheese,ice cream and butter is restricted.

3.Raw-Vegan diet:

It is a combination of vegan foods and raw foods. It directs us to eat the food raw or it should be heated at temperatures below 104–118°F (40–48°C).It is believed that eating the food raw which is mostly leafy vegetables help the body to get all the nutrients required without any supplementation.

↣Important things to know about this diet:

1.You should try to take care of the vitamins and minerals as vegan diet defers in these and there might be a deficiency of some chief vitamins.Consumption of multivitamin tablets can do the trick to fulfill your vitamin and mineral intake.

2.Going vegan doesn't mean you cannot eat tasty foods,you can look for various alternatives of your favourite dishes and enjoy them.

3 Avoidance of food including artificial sweeteners,preservatives,stabilisers and plant-based desserts is necessary .

4 Intake of more water than the other diets because vegan diet contains many fibers which needs more water to process.

5.Refrain from liquid calories as a simple 600ml soda contains about 240cals and 15-18tbsp sugar.
The all-time favourite smoothies contain about 460 cals and freshly squeezed orange juice-279cals.

⇒A list of food items for you to consider when following vegan diet:

1.Grains:like bread,Cold cereal,Pasta,Tortillas and oatmeal.

2.Vegetables:Raw or boiled green leafy vegetables and vegetable juice should be a part of your diet.

3.Fruits:No sugar-added fruit juice,a whole fruit like an apple,orange or banana and cooked or canned fruit.

4.Milk:A cup a day of non-dairy milk.

5.Fats:Only 1 tbsp oil a day,1 tbsp butter,1/2 Avocado

6.Other Foods:Cooked dry beans,butter,tofu,soya burger,peanut butter and nuts

✦Few downfalls of this diet:

1.Deficit of various important nutrients:Iron,Vitamin B12,Vitamin D,Calcium,Zinc and Omega 3 fatty acid are generally nowhere to be found in Vegan Diets resulting in deficiency of these nutrients.

2.Hair Loss and Hair-thinning:Lack of Vitamin D and some other nutrients may lead to hair loss and thinning of hair in some individuals.

3.Weight gain and loss cycle: Due to problems in sticking to a vegan diet sometimes people tend to eat more which leads to weight gain and loss cycle,i.e. you will lose and gain weight continuously.

✦Proper supplementation and proper following of the diet will help you overcome the downfalls and lead to healthy and speedy weight loss.

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Fitness For You

2020-05-05T22:51:00.000+05:30

Fitness is a Lifestyle and not a goal to be accomplished in a short time. That's why it is necessary to learn how to become fit and lose fat or gain muscle in a healthy way and banishing the use of Harmful Drugs and steroids.
Fitness is the key to:
#Great Physique
#Better Brain Development
#Low Risk of Diseases
Most of us workout for Different Interchangeable goals
but the main aim is to be Fit,Healthy and look SEXY!!
Just Like Alex Costa The Best Fashion and fitness Influencer.
Don't Forget to add him on instagram @alexcosta and subscribe
his channel youtube.com/alexcosta.
You will find various fitness,fashion and Grooming videos
on his channel which will make you not only look but also
feel better about yourself.

Being fit not only helps you to look good but it also
helps you to prevent various diseases like Cancer,Anxiety Diabetes,Fatigue Stress an many more. Worried about Wrinkled Skin?Ageing?Premature Ageing?Well, Don"t worry anymore!!!Following my guidance and advice you can not stop but sure delay these processes through healthy diet and workout.On this Distinguished and trust-worthy page I"ll give you all you need to know about Fitness. But for that you've got to subscribe to my page to get the latest updates and don't feel shy to comment and ask anything you want and i'll reply ASAP!!!.

Intermittent Fasting

2020-05-05T22:50:00.000+05:30

Intermittent fasting

is a new and the most efficient method of losing weight.

It is basically a pattern between periods of fasting and eating its not about what you eat but rather when you eat.
To get a hot and sexy physique like Alex Costa continue reading this blog to know about this amazing method to burn fat really quickly.

💪It has great great benefits and that too at a faster rate:

1.Lowers Insulin levels:

i)They help in enhancing fast loss

ii)Help to reduce sugar cravings

iii)Provide clearer skin.

2.Reversal of type 2 Diabetes:

The following of Intermittent Fasting helps reduce or reverse type 2 diabetes by lowering the sugar intake of the body.

3.Increases Metabolism:

IF helps in increasing the metabolic rates to as high as 14% which helps in burning more calories faster and leading to a slimmer waste which we all are wishing for!!

4.Reduces stress,Increases Energy and prevents various diseases:

It helps you to reduce stress and increase energy levels to a greater level as their is low consumption of better and healthier food.

5.Other Benefits:

It helps to reduce harmful belly fat to about 4-7% and increases fat burning while preventing muscle mass,which helps in further improvement of metabolism.

★There are various methods of performing IF which you can choose according to your convenience:

1.)16:8 Method:

This is the most common method; in this you have to fast for 16 hours and have a window of 8 hours during which you will take your meals,provided the meals should be nutritious and healthy and should not exceed the daily calories consumption i.e. 2100 cal for an active person and 1900 for a low activity person.

2.)12:12 Method:

In this method you have to fast for 12 hours and have a window of 12 hours in which you eat.This is the best method for beginners.You can have your dinner at 9 and then breakfast at 9 the next morning i.e 12 hours later. This is just an example you can choose your own time period.

3.)24:24 Method:

When following this you eat for a 24 hour period

that is on 1st day and fast for the next day.This is

a difficult method and you should start from the

above methods before starting this.

4.)20:4 Method:

To follow this method you have a short 4 hour window to eat and fast for 20 hours.This s not suitable for you if you like taking more than 3 meals a day because in a 4 hour window you cannot generally have more than 2 meals.

5.)5:2 Method:

This method is slow and steady method which can help you get used to the fasting processes and help you do more advanced above mentioned methods.This is a weekly and not a daily method in this you have to eat normally for 5 days and eat less than 500 calories on 2 days in a week.

6.)Spontaneous Fasting/Skipping meals:

This is a simple method in which you only eat when you feel really hungry and not because its breakfast,lunch or dinner time.In this you should try not to have more than 2 meals in a day.

★In my opinion 16:8 method is the best and can help you enhance weight loss and at the same time not making u feel energy less due to the fasting.

★According o Statistics:IF helps reduce body weight by 3-8% over a period of 3-24 weeks.

You can lose about 0.25 Kg per/week to 0.75 Kg per/week.

⍟There are some important things you should keep in mind while following Intermittent fasting:

1.)It is necessary to eat healthy and nutritious food during the window otherwise it will not initiate weight loss and you may end up gaining weight.

2.)Try to drink as much water as you can and

drink black coffee in the morning to suppress hunger.

3.)Avoid drinking soft drinks as they add a lot of unnecessary sugar and calories in your diet.( They not only add calories they also increase cravings for more and more sugar throughout the day.)

4.)Try to keep the carbohydrate intake to 50 gram carbs a day to initiate fat loss and try to keep yourself indulged in activities to stop the cravings during the initial period.

↠Here are a few foods which you can add to your diet during intermittent fasting which will help you to reduce fat and help prevent over-eating during the meal windows:

1.You can add lime or cucumber slices to your Water if you face problem in drinking more water throughout the day.

2.Try to eat Green-Leafy vegetables as they contain less calories and make you feel full for a longer period.(Not my personal favourite but you gotta eat what you gotta eat.)

3.Potatoes:Though they appear to contain a lot of fats but they are actually very helpful and nutritious and you should definitely add them in your diet.(P.s. Sorry,french Fries and potato chips are not an option.)

4.Eggs: 1 single egg contains about 6 grams of protein and adding them in your meals during the window will be really helpful.

5.Roast Chicken,Peanut Butter,Fish:They are a great option to add to your diet as they contain high amounts of protein and eating fish(especially salmon) helps you by adding omega 3 that helps increase brain cells.Try to eat about 230 grams of fish in a week.

7.Beans,Berries,Nuts:You should add them in small portions to your diet to prevent overeating and help stop dirty little cravings of sugar.

8.Low-Carb Fruits: Fruits like strawberries,avocados,peaches are very helpful during the intermittent fasting and yes, Good News for watermelons lovers as they contain only 7.55 gram of carbs per 100 grams.!!

✴️There are a few limitations to this method:

1.In the initial stages people may face Insomnia, increased stress and thyroid problems in some cases.

2.In women there may be irregular menstrual cycles and may lead to fertility problems in women with very low immunity.

3.Due to the change in lifestyle people who are already lean might face a few hormonal imbalances.

✴️Intermittent Fasting is mostly safe and you'll get used to it and you don't have to worry if you do not have a medical history

Feel free to ask me any questions regarding intermittent fasting and comment your views on my page.
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