Tackling the NEGATIVITY AND SELF-HATE!!

This blog will help you fight the negativity and self-doubt that exist within yourself. A lot of people have weeks or months like this and even years in some cases. Negativity and self-doubt towards your body and towards your fitness goals and aspirations is a common problem that exists in the society. It’s a hard and difficult time for anyone.

Accept the fact that everybody has doubts about themselves and their fitness goals. Everyone has negative feelings about their progress and how they are looking. So, don’t worry we got this covered for you guys. You just need to understand the following 4 points which will help you fight the problem effectively and efficiently.

1) The first thing is to remember that whenever self-doubt and negativity comes around in our little world you need to understand that stop comparing yourself to anybody else but you. Remember that even if you are preparing for a competition the only person that you would be competing against is yourself. We need to understand as a community that we all are different and unique, our bodies are different, our genetics are different, also our fitness goals are different. You need to stop staring at others on Instagram and other social media platforms and say oh I wish I looked just like that but you need to know that they probably have different body types as compared to yours and so the goal is to be better version of yourself today than you were yesterday.

2) Take things one day at a time. Everyday when you wake up in the morning you need to improve on at least one aspect of your healthy lifestyle for example you plan on not having a piece of brownie or not having a cheat meal today. If you take things one day at a time rather than say okay this whole month I am not going to have even one cheat meal or I am not going to consume sugar you need to understand that the day you break that is when you give up, like there goes the whole month, screwed that up, right?

3) Stop with the self-hate.
Focus on the small victories day by day, so lets say that your friends ask you to go out with them for a hangout but today you have a fitness goal in your mind and that is that this is not your cheat meal day and so you say no to your friends. Initially you might feel bad and sad about life but after some time you will realize that it is a small victory that you made, and you will love yourself for this step. Try to take your self-doubt and self-hate and use it towards bettering yourself, use it as a fuel, take that anger and then take it to the gym and then power out a hardcore workout session. This will help you mentally as well.

4) Fitness world psychology.
Remember that this is a lifestyle and it is not just confined to diet. Having dine outs is okay, having ice-cream is okay. It is all about finding the right balance and maintaining a healthy mindset and your physical health side by side. Remember that life is too short to hate ourselves, to be feeling anything negative about yourself, love yourself and love your body. Also help encourage others and uplift each other to create an effect of synergy which will help incorporate a healthy lifestyle throughout the society. 

The dilemma: DIET OR DIETING!!

This blog is going to solve the dilemma where people get confused between the term diet and the term dieting. So basically, the term diet means to have a balanced nutritional diet whereas the people have changed its meaning by eating less and now they refer to the process as dieting.

We are going to discuss 10 major problems that people create themselves in following the right diet.

1) Not looking at your suitability.
What happens is that you look at a diet plan on social media or start following someone but you first need to incorporate some insights to this and this include the region in which you are living, the food availability in your region, the budget needed to follow completely.

2) Not paying attention to the planning process.
Everything should be on paper, the rules to be followed should be set first, prepare everything in advance and try to consult with a person who has relevant experience.

3) Meal preparation as per diet plan.
Time should be managed keeping in mind your busy schedule, some cooking in advance can save you from eating junk or unhealthy from outside or at home.

4) Eating unhealthy food thinking it’s healthy.
A lot of foods are marketed as healthy, but they are unhealthy for example packaged juices. Read the ingredients list and nutritional value carefully.

5) Looking for very quick results.
Your goal should be to get fit and healthy and not being slim. Remember that fat loss is important than weight loss. Also, you didn’t gain it in a few days, so you won’t be able to lose it in a few days either.

6) Not controlling portion of healthy foods.
Eating too much post workout thinking you need it and you can have it as you have worked for it.

7) Not focusing on sleep and water consumption.
Make sure to get enough sleep and rest and water intake should always be monitored.

8) Very restrictive diet.
This won’t be possible in the long term. The right way to do it is reducing the portions of the amount of intake.

9) Exercising too much or too little.
Don’t over exercise on calorie restrictive diet also don’t just go for a light walk and think it will be enough.

10) Over eating out of guilt.(food would be wasted)
Plan it and follow it. As simple as it can get.

Losing FAT faster than ever!!

Fat loss has earlier been discussed in the blog before but today we have breakdown it for you so that you guys don't have to research for anything at all. We have breakdown the process in 7 simple steps that if you follow you can easily reach your fat loss goals. The steps are as follows:

1) Water
Make sure you drink enough water everyday as this is the basic rule for losing weight. It helps your body flush away the waste and keep your body in the right temperature. If you don't drink enough water it will cause dehydration that will make it hard or the body to control its temperature and burn stored fats since it uses that fat to stay in balance. The best time to drink water is in the morning when you wake up, before meals, before exercising and before going to bed.

2) Carbohydrates
Switching to a low carbohydrate diet will help you burn fat because you will be taking a decreased amount of insulin which is also a fat storage hormone. Choose carbohydrate with a low or medium g
Glycemic Index such as fruits, raw oats, pasta, rice and brown bread.

3) Workouts with Dumbbells
The best way to speed up your metabolism is a good workout. Add some dumbbells to make the workout more effective and reach a higher level of metabolism even hours after you are done with the exercise. Dumbbell exercises make the body svelte, keep the bones healthy and strong, stimulate heart function and blood circulation, stay calm and positive, improve concentration and memory.

4) Proteins
Amino acids are the key to muscle tissue development. The foods with the highest amount of amino acids are those that are highest in protein content. The best sources are boiled eggs, fish, chicken breast, dairy products such as cheese and yogurt.

5) Fats
Might sound strange but your body needs fats to produce hormones that make you burn fat. However not all fats are the same. The key is to replace unhealthy fats with healthy fats. Forget burgers and fries. Your diet should only include healthy fats that can be found in canola, sunflower, olive and corn oils. Avocado, tuna, walnuts, almonds, hazel nuts. You don't have to remove saturated fats that comes from eggs, meat, peanut butter, coconut etc.

6) Detox
To cleanse and detox your body naturally you need to eat fresh vegetables such as cucumber, carrot, spinach, lettuce etc. Also you can take pepper.

7) Cardio
It's very important or any individual to do at least 10-60 minutes of cardio 5 days a week to have a low level of fat in the body.

Lost MOTIVATION? Come get it from here!!

This blog is all about finding motivation when you just don't want to workout anymore. I would be biased if i say that motivation is always very high everyday in the the morning when you get up it's like you are ready to take on the world. Unfortunately motivation is something that sometimes come and sometimes leave but you have to bring it back. The following checklist will help you get that required motivation back on track.

1) Find a reason why?
Ask your self why are you going to the gym? Why are you working out? What is your motivation behind that? Find a reason why for example a reason could be that working out every single day brings joy to your life, it makes you feel happy, it makes you have a better day, you feel good inside out after working out.

2) Short term and Long term goals.
Incorporating only short term goals will not workout for example you had to lose a specific amount of weight in a specific time and you did it and then you go back to eating unhealthy. Have a long term approach as to where you see yourself in your 30's or 40's or 50's or even 60's and allign your short term goals with this long term goal to make a proper healthy lifestyle.

3) Find your inspiration.
Ask yourself who motivates you to go to the gym? Is it a friend or a family member? Easy thing to do is put the picture of your inspiration as your wallpaper on your phone because then you are going to see your motivation and inspiration every single day.

4) Create a plan and just do it.
You need to have a plan and schedule, basically something to stick to. It basically gives you something to look forward to. There will be times when you are not able to follow the schedule for example you were stuck in the traffic and now you are tired and you thinking of missing the workout session but leave and throw the emotions outside the window and just do it. Think about the happiness you will feel afterwards.

5) Reward yourself.
Now that you know that you have worked hard, you have killed it, you lost weight, you have gained muscle, whatever your goal maybe, go gift yourself something. Reward yourself for the amazing progress that you have made so that it feels like less of a chore and more like happiness.

THE KETO DIET

A keto diet can be simply explained as a diet that is low on the carbohydrates and high on fats. Basically what happens is that if you are eating something that is high on carbohydrates then you should know that your body will be producing glucose that is the easiest molecule for it to convert and use it as energy. It will chosen over any other energy source.

Now as glucose is used as the energy source, the fats are not needed and thus stored in the body.When you lower the carbohydrate intake, a state of ketosis is initiated. Here the body produces ketones by breaking down fats in the liver. Now this becomes the source of energy and fats are no more stored in the body.

Some affordable foods to eat while on KETO diet are as follows:

1) Avocados:
It is a fruit that is high on healthy fats. One avocado has approximately 23 g of fat and 15 g of carbs. The fats in it are not saturated like which can be found in junk food. Almost all fats in it are mono saturated.

2) Fatty Fish:
May sound unappealing but actually these are the tastiest and healthiest fish such as salmon and cat fish. They are really high in good fats and very low in carbs. They also contain high amount of omega 3 which is an incredibly important nutrient for your body and brain.

3) Whole Eggs:
They are also referred to as super food. They are loaded with nutrients some of which are rare in modern diet. Eggs contain Vitamin A, B5, B12, B2, phosphorous, selenium and they are also very high in protein. They also raise HDL which is known as good cholestrol.

4) Beef:
Categorized as red meat, beef has extremely low levels of carbohydrate close to zero. it is mainly composed of protein and some fats. It is also very low in cholesterol. It also contain a lot of micro nutrients such as zinc, B vitamins, Niacin and  riboflavin.

5) Broccoli:
It is associated with a wide variety of medical and nutritional benefits. It contains a lot of organic compounds, minerals and vitamins. It also helps in detoxification of body. It is considered to be very effective for eye care. It prevents heart diseases too because it contains a lot of anti oxidants. It is also high in fiber.

6) Greek yogurt:
Its different from regular yogurt. Greek yogurt makers add an extra step to the process of making it to make a creamy rich yogurt with less sugar. A cup of plain Greek yogurt contains 10 g of protein and
only 3.6 g of carbohydrates. It is also packed with pro-biotics which helps in boosting immunity. It is also rich in calcium and potassium.

7) Peanut butter:
It is rich in protein, healthy fats, fiber and minerals. Make sure to check the nutritional content value as it is high on calories.

Why breakfast is the most valuable meal?

Basically this blog will going to make you understand the true importance of as to why breakfast is very important and valuable to the human body and why it should not be skipped. Many people in our surroundings are the ones who skip their breakfast very often. The main reason is that they are sleep deprived in the morning and then have to reach their respective destinations at a specific time because of which they skip their breakfast to have a couple of more minutes to spend in the bed.

What they don't know is that they are sooner or later going to pay an opportunity cost that will not be in monetary terms but basically in the form of their priceless health. So if you are one of those people stop this habit of not having breakfast and start investing in a healthier lifestyle and also share it with your loved ones.

The following are some of the most notable benefits of having a nutritious breakfast:

1) Breakfast helps you lose weight.
When you eat in the morning, the body produces enzymes that are needed to burn fat and lose fat.

2) Breakfast helps you in enhancing your intellectual abilities.
It helps in building up the level of concentration and improves your memory and also other cognitive (mental) abilities. It is the source of energy that your brain needs after a night of fasting.

3) Breakfast is a good nutritious start to your day.
It is scientifically proven that people who eat breakfast everyday have a more nutritious diet. Nutrients provide the help your body needs to function properly. As long as your breakfast includes proteins, carbs, vitamins and minerals you are good to go.

4) Breakfast reactivates your metabolism.
It is a long break at night while you sleep and so a long time to go without eating so you need breakfast first thing in the morning to boost your metabolism.



5) Breakfast also helps in reducing anxiety levels.
Skipping breakfast can cause low blood sugar which triggers anxiety. If you want to feel awake in the morning choose oat meal, fruit or scrambled eggs for breakfast. Don't forget to add greens such as salad or raw vegetables.

6) Breakfast improves your athletic performance.
Breakfast provides vitamins and nutrients that fill your body with energy that helps you in doing exercise and burn off all the fat deposits.

7) Breakfast also helps in improving your heart health.
A healthy breakfast helps in improving the blood cholesterol level and thus keeps your heart healthy.

TURMERIC: The extraordinary plant.

The purpose of this blog is to let you guys know that how with just one ordinary plant you can get amazing results that will give you extra ordinary results without being costly.

Firstly you need to know that turmeric has anti-inflammatory, anti-oxidant, anti-microbial and anti-septic properties that helps in preventing hair loss, skin issues and extra weight. The following are some of the most notable benefits of having turmeric.

1) Turmeric helps in making your teeth white.
Usage: Simply dip your toothbrush in sunflower or olive oil and then in crushed turmeric root. Brush your teeth for three minutes and repeat for at least 2-3 times a week. You will start noticing the results in a month.

2) Get rid of ACNE.
Usage: Get 1 tablespoon of aloe Vera gel and 1 quarter teaspoon of turmeric. Apply the paste to problem areas for 10-15 minutes and then wash it off. Repeat 3 times a week for clearer skin in a month.

3) Grow your hair much faster and thicker.
Turmeric basically strengthens the hair follicles.
Usage: Add 1 tablespoon of turmeric powder to 3 tablespoon of vegetable oil to make a nutritious hair mask. Apply this paste to the roots for 30 minutes and then wash it off. Do this for 1-3 times a month.

4) It helps you strengthen your immunity.
Mix one third (1/3) cup of turmeric with two third (2/3) cup of water. Heat up the mixture in a saucepan for 10 minutes. Transfer it to a clean jar and store it in a fridge. Dilute 1-2 teaspoon of the paste in a glass of warm water and add a little honey. Drink it once daily for prevention purposes.

5) It helps in curing a sore throat.
Usage: Add half teaspoon of turmeric and half teaspoon of salt in a glass of hot water. Gargle 3 times a day for effective results.

6) It also helps in reducing body weight.
Usage: Simply add half teaspoon of turmeric in 1 glass of milk. Drink it every day in the morning and evening. It basically enhances or basically speeds up your metabolism and which results in reducing the appetite.
  

Preparing PROTEIN SUPPLEMENTS at home!! PART 2

1) The Protein Balls:

These are basically snack items and can be consumed when you feel hungry but not hungry enough to go for a full fledged meal.

You will need the following things to make protein balls:

1 cup of Porridge/daliya (100 g) 1 cup new quinoa / sorghum (100 g)
1 cup quick oats (100 g) Peanuts (30 g) 1 tablespoon Flax seeds 1 teaspoon cinnamon 1 tablespoon coconut powder 1 tablespoon honey Black raisins (10-15 g) 1/2 teaspoon Cardamom (optional) 2-3 tablespoon peanut butter

Making: Wash and soak porridge and sorghum for 15 minutes. Dry them completely in sunlight and then roast them on a low heat till they turn golden brown and crisp. Then roast the oats on low heat until they turn brown. Grind the porridge and sorghum to make a powder. Then roast the peanuts till they turn light brown and then roast the flax seeds till they become puffed and then grind the peanuts and flax seeds together. Mix all ingredients but leave the raisins. Make small balls and place one or two raisins in the center and you are good to go. Consume asap and keep it refrigerated. Don't store for more than 4 days.

2) The Famous Protein Shake:

Made from natural rich protein ingredients that is also has a good taste and is also not very expensive so you don't have to compromise on getting the nutrition which you deserve to have.

You will need the following things to make protein shake:

1.5 cup soy milk (300 ml) 1/2 cup Roasted quick oats 8-10 Almonds 2 tablespoon peanut butter 1 tablespoon pumpkin seeds 1 tablespoon Flax Seeds 1 tablespoon raw cocoa powder 3-4 dates or honey for sweetener
For flavoring you can add vanilla essence or cinnamon or coffee.

Making: Grind all the dry ingredients to obtain a smooth powder. Then blend all the ingredients to make a smooth shake.

Preparing PROTEIN SUPPLEMENTS at home!! PART 1

1) The Protein Beverage:
This beverage will taste like a smoothie that is also high on proteins and can act as a perfect post workout drink to regain your energy levels.

You will need the following things to make this drink:

• Raw Almonds 13-15
• Flax seeds 1 tablespoon
• Chia Seeds 1 teaspoon
• Pumpkin seeds 1 tbsp
• Peanuts (Raw without skin) 50-55 g
• Low on fat Yogurt 1 cup
• Cottage cheese 1 cup
• Honey 1 tsp
• Vanilla essence 2-3 drops
• Strawberry & dates jam 1 tbsp(you can use 4-5 raw strawberries & 3-4 raw dates instead)

Making: For a smooth texture you need to grind all the nuts and seeds first. Then add all the other ingredients and blend them for a good 5 minutes at high speed and then enjoy the drink.

2) The Protein Bites:
Do you regularly spend a good amount of money on protein bars that are not just expensive but also contain additives and preservatives. So i bring you the solution that is not just economical but free from additives and preservatives.

You will need the following things to make Protein Bites:

• 1 cup of oats (approx 100 g)
• Black gram (approx 20 g)
• Soya (approx 20 g)
• Finger millet (approx 20 g)
• Cow Pea/Lobia (approx 20 g)
• Peanuts (25 g)
• Flax seeds (1 tablespoon)
• Pumpkin seeds (1 tablespoon)
• Walnuts (1 tablespoon)
• cinnamon powder (1 teaspoon)
• Banana Powder ( 1-2 tablespoon)
• peanut butter (3-4 tablespoon)
• Honey (1 tablespoon) 

Making: Heat the oats on a light heat until brown color appears. Wash the grains and then soak them in water for a good 20 minutes. Dry them afterwards in sunlight and make sure they are completely dried. Then roast the grains separately on low heat and then allow them to cool down. Mix the grains afterwards and grind them until powder form is reached. Then grind all the nuts. Now mix all of the ingredients. Pour the mixture on a tray laid with aluminium foil paper. Keep it in the fridge for 10 hours. Then cut them into pieces.

The Goal: MASS GAIN

This blog is going to emphasize on how people who enter a gym or a fitness club wants to have a body like Arnold Schwarzenegger in a week's time. So basically this is an impossible task and also unnatural to achieve something like this as your body needs time to show results that obviously requires focus, dedication and most importantly patience and only then you can achieve what you desire. These models and athletes that you see on television or any social media platform like Instagram were not able to achieve those desirable bodies they have today without any hard work but it takes years of dedication and work to achieve what they have today. So make sure that if you want something like that be ready to make the required efforts.

Now, we are coming to our topic which is about gaining muscle. If you are a skinny person and have a weight of around 50 to 60 kg with a height of 5 ft 10 inches, then you have to increase your diet and it does not mean that you will have to eat and follow an expensive diet which costs you around 1 lac, per month. These are just myths that the people in the market have created, you just have to increase your per day calories, if you take 3000 calories a day and exert energy of equal amount of your intake then you will stay the same or if you exert more than the intake, like most of the people do here by going to the gym and not taking good diet then the result will be negative. So, if you are burning 4000 calories a day then you have to take 6000 - 7000 calories in your body, that is how it will help you gain weight. 

Basically, gaining mass is a technical task as it is necessary to not just gain the mass but also to gain it at the right place e.g nobody would want to gain mass on tummy (stomach).So you need to have a good guidance for this purpose that will require you to eat in a certain way and also weight train in a certain way which will then help you achieve the mass gain in a desirable way. You need to eat healthy and include lots of proteins to your diet and also involve your self in weight training on a regular basis. This is the only way you will be able to gain mass in a way you actually want. Protein supplements can be expensive so read our next blog to know how you can have it at home easily and also we promise it will be less costly.