Health and Fitness

5 Food Items You’ll Never Buy if You Know What They’re Made of!

Most of us go to the supermarket and buy the things that we like and every now and then something new will hit the market and we get to try that too. Some things we don’t think twice about and most of us generally consider our food safe without any dangers. That might change a little bit after you see what we found that could be hiding in some of your favorite foods. This is the list of those types of food.

Health and Fitness

5 Things You’ll Not Buy After You Knew the Truth Behind It

We eat a lot of stuff without thinking twice about it. Most things you buy in the supermarket are relatively safe and if you’re a label reader, you can get a pretty accurate idea of what’s inside the product. So, these are some foods and drinks which you will never want to buy once you know the truth behind it.

Health and Fitness

Top 6 High Energy Foods That You Should Add To Your Diet

In order to lead a healthy lifestyle w should consume a well-balanced diet at every meal. Everyone should eat adequate amounts of carbohydrate, fat, protein, vitamins and minerals. In addition, you should also add high energy foods that boost energy to the well-balanced diet. Energy boosting foods are always rich in proteins, minerals, vitamins, and fats. These nutrients mostly provide the energy essential for maintaining body muscles and tissues including liver. Studies show that energy boosting foods offer 1.2-1.5 grams of proteins per kilogram of body weight per day. While the amount of fats stored is 35-40 kilocalories per kilo body weight per day. Here are 6 high energy foods that you should add to your daily diet.

{ 1 } Healthy Yogurt With Fruits And Nuts

Healthy Yogurt With Fruits And Nuts

Yogurt, especially Greek Yogurt, is creamy, delicious and nutritious. It is made by straining whey and other liquids from milk curds. Yogurt is very rich in proteins. After consuming yogurt, one does not feel hungry for many hours. The high levels of hormones (PYY and GLP-1) present in yogurt enhance the break-down of fats and carbohydrates. Thus, yogurt helps in controlling the body-weight and reducing hunger pangs. Concentrated fatty yogurt contains conjugated linoleum acid (CLA) that enhances the loss of fat.  At the same time, CLA reduces the risk of getting breast cancer.

The addition of fruits and nuts makes the yogurt even more nutritious. Adding fruits such as berries makes the yogurt healthier. These include blackberries, blueberries, raspberries, and strawberries. All berries are rich in antioxidants known as Anthocyanins. These antioxidants protect the heart, reduce inflammation, prevent oxidization of blood cholesterol, and maintain the healthy lining of blood vessels.

Nuts (walnuts, almonds, cashews, and pecans) have coenzyme Q10 that helps in producing energy. The protein of the nuts offers endurance and strength for the entire day. People who eat nuts never feel tired throughout the day. Nuts such as Almonds offer Manganese, Copper, and Riboflavin. Both Manganese and Copper aid in maintaining the energy in the body. Meanwhile, Riboflavin helps in oxygen-based energy production. The fats in all kinds of nuts are harmless. People add nuts to daily diet have proved they do not gain any weight. Studies have confirmed that Almonds do not absorb all the fat within them. Nuts offer Magnesium, Potassium and Monounsaturated fat that is good for the heart and reduce the risk of heart disease. Moreover, they can control blood sugar for those with Diabetes.

{ 2 } Spinach For High Energy Foods

Spinach For High Energy Foods

Spinach is one of the common leafy green vegetables available all over the world. Spinach is full of nutrients – high fiber, Vitamin K for bones, Lutein for eyes, and for making muscles. Also, Spinach is rich in iron and offers a good source of high energy foods. Other items include calcium, Folic Acid, magnesium, potassium, and vitamins A, C, E and K. Also, spinach has high fiber and antioxidants. Hence, you should add spinach to your diet if you suffer from iron deficiency and get tired throughout the day. Spinach not only provides with iron but also offers Vitamin C necessary for iron absorption to the body. The body absorbs iron and utilizes it in the synthesis of red blood cells (RBC) that carry oxygen to all parts of the body. Also, Spinach produces nitric oxide that widens blood vessels for improved free flowing of blood.

{ 3 } Sweet Potato For Boosting Energy

Sweet Potato For Boosting Energy

Sweet potatoes or yams are tasty, highly nutritious and boost energy. The sweet potato is the underground root. Sweet potatoes offer antioxidant called beta-carotene that increases Vitamin A levels, especially amongst children. Moreover, sweet potatoes have high carbohydrates and Vitamin C.

Medium sized sweet potato – 23 grams of carbohydrates in starch form (53%). Other sugars (32%) include glucose, fructose, sucrose, and maltose. The glycemic index of a medium sweet potato varies from 44-96. The glycemic index measures how rapidly blood sugar value rises after a meal. Other items include 3.8 grams of fiber, 28% of RDI for Manganese and 438% of RDI for Vitamin A. The high content of Manganese breaks down nutrients and produces energy for the body. The high fibers include soluble pectin (15-23%) and insoluble cellulose, hemicellulose, and lignin (77-85%). As a result, the digestion of sweet potato is a very slow process. The pectin prevents the rise in blood sugar by slowing down the digestion of sugars and starches. Insoluble fibers reduce the risk of diabetes and help in stomach health.

{ 4 } Highly Nutritious Brown Rice

Highly Nutritious Brown Rice

Brown rice, the whole grain, contains 3-parts of the grain kernel. The outer fiber filled layered known as bran, the highly nutritious core called the germ and the starchy mid-layer called endosperm. The inedible outer bran is also removed. When you further refine the rice and remove both the germ and bran you get white rice. As a result, it lacks nutrients such as Vitamin B and iron. According to some reports from the American Heart Association (AHA), white rice is later enriched with vitamins and iron.

Brown rice is naturally highly nutritious without bran but germ and starch intact. It has preserved fibers, vitamins and minerals beneficial to health. One cup (195 grams) of cooked brown rice has 3.5 grams fiber with a low glycemic index. As a result, it can control blood sugar levels throughout the day. Additionally, this one cup of brown rice has 88% of RDI Manganese. The use of this mineral increases the metabolic rate of breaking carbohydrates and proteins.

{ 5 } Refreshing Energy From Blueberries

Refreshing Energy From Blueberries

Blueberries refresh and give energy to the body. This is probably why they are considered a superfood. The berries are rich in antioxidants that help to develop are famously regarded as superfoods. These antioxidants have proved to be anti-aging substances. Blueberries are one of the best foods for getting healthy skin and body.

{ 6 } Amazingly Healthy Quinoa

Amazingly Healthy Quinoa

Quinoa is a popular seed that is rich in protein content. One cup of Quinoa offers 39 grams of carbohydrate, 5 grams of fiber, 8 grams of protein, and adequate amounts of vitamins and minerals. Quinoa has a high carbohydrate. However, it has a low Glycemic Index which means that it absorbs carbohydrates slowly. This makes the release of energy a gradual process and the individual eating Quinoa feels full for a longer time. Quinoa offers more than 20% of the RDI for Manganese, Magnesium, and Folate. These minerals are used for metabolic rates for producing energy.

Health and Fitness

12 Weird Fruits That You Haven’t Heard Of!

This post is about 12 exotic fruits with weird fruit names. These fruits are not too common also. We are sure, that you never heard the names of these fruits.

Star Fruit

This fruit is also called carambola. It grows between two and six inches in length and has the overall shape of an oval. What makes it peculiar is its shape; the star fruit has five prominent ridges, so when it is cut into slices, it looks like stars. Its skin is fragile and smooth, and it turns a dark yellow color when it’s ready to eat, adding to its cosmic appearance. It is rich in vitamin C, potassium, and antioxidants. Plus, it’s low in sugar and sodium, making it a very healthy snack option. However, there are two types of star fruit. One of them is sweet and can be compared to the flavor of an apple or a grape combination, but the other one is very sour. An easy way to tell which one is which, is that the sweeter version has a thicker skin. It can be eaten as-is or used in juices, salsas, smoothies, or even salads.

Hala Fruit

This strange fruit grows on the pandanus tectorius tree. It reaches up to eight inches across and nearly twelve inches long. The hala fruit is made up of several phalanges , also called carpels keys, or cones, that are about eight inches long each. The outside of it is dark green while the inside is bright orange, giving it the appearance of a planetary explosion when the interior is exposed. To eat the fruit, you have to take one of the cones off using something sturdy, like the metal back of a hammer. After that, the rest of them should loosen up for easy removal. You then chew on the center of the key to break down the fibrous material and enjoy the juice that’s on the inside. The taste of the Hala fruit is similar to sugarcane.

Salak Fruit

This peculiar fruit has a scaly exterior, similar to that of a snake… so, unsurprisingly, it is sometimes referred to as “snake fruit.” The color of the fruit is a dark brownish-red, which adds to its reptile appearance. They grow in bunches at the bottom of the palm and are pretty small, only reaching to the size of a fig. They are also shaped like a fig with a tapered top and a rounded base. To peel the snake fruit, you pull from the top. The flesh is arranged into three sections and has the appearance and consistency of garlic cloves. The fruit is edible, but the seeds are not. Its flavor is sweet and slightly sour and can come across as a bit harsh. Its texture ranges from dry and brittle to wet and crisp.

Gac Fruit

This fruit is found throughout Southeast Asia. It is also called baby jackfruit, sweet gourd, spiny bitter gourd, and red melon. It has a short harvest period, which means it is generally only served on special occasions, such as weddings and the Vietnamese new year. The gac fruit’s color is a big reason why it stands out; it is bright orange-red, and it its exterior is covered in small spikes. The inside of it is crimson-red, reinforcing the fruit’s striking color. The gac fruit has very high levels of lycopene and beta-carotene , which is the reason for its extraordinary hue. It shouldn’t shock anyone that the outside is inedible; so, the flesh within is the only part that can be eaten.

Ackee Fruit

This is Jamaica’s national fruit and is also an essential part of its national dish, ackee and saltfish. Its overall shape is similar to a pear’s, and its color is bright orange. When it ripens, it splits open, exposing its three inner seeds. The seeds are each coated with white-yellow, soft flesh, called the aril. It is often compared to the texture of scrambled eggs. When the fruit isn’t yet ripe, its seeds and arils contain a toxin called hypoglycin If this toxin is consumed, it can lead to Jamaican vomiting sickness; although it usually only causes vomiting, it can become severe and result in seizures, coma, and fatality. However, people continue to brave eating the ackee fruit, and it is one of Jamaica’s major exports. The fruit is canned and sent to other countries, including the United States; even though the seeds are included within the can, the amount of the toxin is within the FDA’s standards.


This tropical fruit originated in the Oceania region of the world and is a member of the jackfruit family. It is served as a part of many meals within numerous countries because it is a high-yielding fruit. One tree grows about 200 breadfruits every season. They are roughly the size of a grapefruit and don’t need to be tended to very much. It is bright yellow-green and covered in spikes. Breadfruit is used for cooking when it is both ripe and unripe. It can be prepared in numerous ways, including boiling, frying, roasting, or baking. After it is cooked, it tastes a lot like fresh bread or potatoes, hence its name. If it is consumed raw, it is a good source of vitamin C and also has reasonable amounts of potassium and thiamin.

Miracle Berry

This interesting fruit would amaze just about anybody. Although the berry doesn’t look unique, being about the size, shape, and color of grape tomatoes, what they do is extraordinary; if somebody eats this fruit, then everything they eat afterward tastes sweet. Things that are normally sour or bitter, like vinegar or citrus, don’t have that usual weird aftertaste. This strange effect is caused by miraculin, which was extracted by Professor Kenzo Kurihara and is named after the berry itself. The reason for this reaction isn’t yet known; however, it can last for up to an hour. The miracle berry alone doesn’t taste very sweet; it doesn’t contain much sugar and is slightly tangy. But, if your kids refuse to eat their bitter greens, then feed them this fruit first, and they’ll be enjoying that kale in no time.

Black Sapote

This fruit is similar to a tomato and can grow up to four inches across. This skin can’t be eaten and changes from an olive color to dark yellow-green hue when it is ripe. The inside is white and inedible when the fruit isn’t ripe. However, it changes to a dark brown color when it is ready for consumption; because of this, it is sometimes called the chocolate pudding fruit. The texture is often compared to the delicious dessert as well as the flavor. So, next time you want to put chocolate pudding in your kid’s lunch… maybe trick them into eating some fruit instead.


This is perhaps one of the most off-putting fruits known to man. The durian is a giant spiky fruit that grows up to a foot long and six inches across. It is a dark, yellow-brown color and smells about as appetizing as it looks. Due to its overpowering odor and taste, it’s surprising that it is widespread in many dishes in its native countries of Indonesia and Malaysia. Durian is used to make various things like ice cream, candy, and cookies. The flavor of this weird fruit has been compared to many things, including cream cheese, rotting onions, and even almonds. But, what makes it worse is its texture; durian has the consistency of custard. It’s surprising that it is such a common ingredient in desserts since it requires an acquired taste to enjoy. There are even signs on some subway systems that say no durian is allowed on the train because of its pungent scent. However, since it is so widely used in that area of the world, it is only strange to people from other nations.

Wood Apple

This strange fruit is even weirder than it sounds. The wood apple has an exterior that looks like a coconut growing mold. It grows to about the size of a coconut as well, and its outer shell is very hard. It has to be opened using the back of a knife or by cracking it on the ground. Once the shell cracks and the fruit is opened up, the strange inside is revealed. It has a soft, deep-brown flesh, that looks similar to what you might find in a baby’s diaper; however, the smell is much different. Its scent is aged like raisins and is very strong. Just like durian, the wood apple can smell up an entire room. This fruit is generally used in juices, smoothies, and shakes, and it can also be eaten as-is with a spoon. The wood apple is usually sweet and a bit acidic, so people will sometimes add sugar to even out the tanginess. It also exhibits several textures within the flesh: crunchy seeds and fibrous areas all contained within a smooth, jam-like filler.

Buddha’s Hand

This citrus fruit is very unusual because of its shape. It is called Buddha’s hand because of its long, finger-like extremities. Its appearance can also be compared to an octopus or a squid; it has a round top with several of the oddly-shaped fingers growing out of it. It has a strong scent that is very pleasant, and people in many Asian countries use it to make their houses smell nice and will use it on clothes as well. It is also used as an offering to Buddha; people will place a fruit with a closed hand in a Buddhist temple. Another odd thing about this fruit, besides its shape, is that it doesn’t contain juice or pulp; but, it can be zested, candied, or used in medicinal concoctions.


This small, spiny fruit is native to Southeast Asian areas. It is related to various other fruits, including the longan and lychee. Its name, rambutan, comes from the Malay-Indonesian word for “hair,” referring to all of the tiny spines that protrude from its exterior. The outside of the fruit is bright red, and the tips of the spikes are lime-green, enhancing its otherworldly appearance. However, they come in different colors as well, including yellow and green. Although they appear like they might stab you if you hold one, peeling rambutan is very easy; just pinch the fruit until the center skin breaks apart, pull off the exterior, and eat the flesh around the seed in the middle. When you open the rambutan, you might be slightly alarmed because the fruit itself is pure white, contrasting greatly from its skin. This fruit is great to combat various medical issues too. It is high in fiber and aids digestion. It also helps fight infections due to its antiseptic properties, and its high concentrations of antioxidants make it anticarcinogenic and antimicrobial ). It is also known to help get rid of parasites living in a person’s stomach because it acts as an antifungal.

Health and Fitness

6 Best Foods For Healthy Skin

Today, we will be telling you about the 6 food that you should eat for your healthy skin.


Tomatoes contain potassium, vitamin C, beta-carotene, lutein. Lycopene present in tomatoes prevent the skin from sun damage and free radicals. Potassium and vitamin C in tomatoes helps to get rid of skin dullness and restores glow to the skin.


Salmon contains Omega-3 fatty acids, vitamin E, high-quality protein and zinc. Omega-3 fatty acids and healthy fats calm inflammation, which can cause redness and acne. Fatty acids present in salmon also helps to keep the skin thick, supple and moisturized. Vitamin E protects your skin against damage from radicals.


Avocados contain folate, niacin, pantothenic acid, pantothenic acid, biotin, potassium, magnesium, sodium, healthy fats and vitamins A, E, C, K, B6. Vitamin E is an important antioxidant that protects your skin from oxidative damage. It also protects the skin from the sun and keeps your skin soft.


Walnuts contain omega-3, omega-6, monounsaturated and polyunsaturated fatty acids that help to calm the skin inflammation. Walnuts are also known to have antioxidant properties that help to reduce oxidative stress.


Carrots are rich in beta-carotene, Vitamin A, and nutritious minerals. Carrot has antioxidant properties that help to prevent cell damage. Vitamin A in carrots been known to decrease the skin’s oil production.


All kind of berries like blueberry, strawberry, raspberry and cherry are great for your skin. Berries contain nutrients that help the body to produce collagen, which is helpful to keep your skin smooth.

Health and Fitness

5 Tips To Avoid Muscle Loss

This post is about the 5 tips that you should definitely avoid muscle loss.

Be a beginner

For all of you fresh gym goers learning the basics, you should feel fortunate to have the almighty ability to gain muscle and burn fat virtually at the same time with little effort. This is largely due to the idiomatic event known as newbie gains. Basically, beginners have a long way to go to reach their genetic potential. Your body’s going to preserve the relatively limited amount of muscle you have, especially with an abundance of stored fat present to use as energy. In short, any sort of training you do that is at least a bit challenging, even without reaching maximal training intensities, have shown to stimulate muscle growth.

Tighten Your Calories

Keep a tighter control of your calories Weight loss is commonly achieved by sustaining a calorie deficit. Your total calorie intake from food is below that of all factors which burns calories. That includes your basal metabolic rate, thermic effect of food, non-exercise activity thermogenesis, and of course, exercise. The problem met by many is imposing a deficit that is too extreme. Going on, say, a 1000 calorie cut, not only sucks, but it sets your body into a nutrient-lacking catabolic state, increasing the likelihood of muscle breakdown. The smart play here is to take a more gradual approach, perhaps only cutting 500 calories or even only 250 calories if you’re diligent enough to stick to your diet consistently. Yes, you’ll lose weight at a considerably slower pace, but also preserve more of your muscle and maintain more of your sanity. In other words, if you wanna do it right, then be patient.

Get Your Protein

Common thinking would have you believe that, since you need to eat less to lose weight, then that means you need to eat less fat, fewer carbs, and… less protein. But protein’s role in muscle growth and preservation has been well-documented. There is a protein dose-dependent effect to muscle protein synthesis. Thus, during weight loss, we might actually benefit from not less, but MORE protein. A 2016 study supported this, where they found that eating 2.4 grams of protein per kilogram of bodyweight versus half as much resulted in roughly the same amount of weight lost but also significantly more fat loss and actually INCREASING lean mass. Simply put, we NEED adequate protein to feed our muscles. Bare in mind, the amount varies depending on your fitness level. Overweight and less active individuals can simply eat the standard recommendation of 0.8 grams of protein per kilogram of bodyweight. Eating more hasn’t shown to change much. Athletes and leaner individuals, though, should aim for more, due to their lower proportions of stored of fat and higher susceptibility to muscle loss when losing weight.

Cardio + Resistance Training

One of the most dreaded words in the world of weight loss is cardio. Cardio is indeed one of the better calorie-burning tools used to shed away the pounds. But for protecting your muscles? Not so much. That’s where resistance training comes in! Resistance training, be it lifting weights or calisthenics, is much better in stimulating all of your muscle fibers. The greater fiber stimulation results in greater stimulation of pathways leading to muscle protein synthesis and preservation, keeping your muscles at bay. But resistance training alone isn’t going to cut it either since it typically burns fewer calories. As studies have shown, it’s when both cardio and resistance training are combined that we see an accelerated weight and fat loss as well as greater attenuation of muscle loss. Yes, it’ll suck a bit more having to do both, but the added workload will be worth it in the long run.

Cycle Your Food Intake

This one is perhaps the most difficult endeavor on this list but might be worth trying if you’ve tried everything else. The concept is actually pretty simple: on some days, specifically days you don’t work out, you eat at a deficit by keeping your carb intake to a minimum. On other days, or days where you DO work out, you have much more flexibility with your carbs and should eat at a calorie surplus. This concept is more popularly known as carb cycling. The benefit is that you maximize muscle growth by giving your body enough nutrients TO grow on days that you exercise. And then maximizing fat and weight loss by eating less on days where you rest and don’t need the additional nutrients. This also counteracts metabolic slowdown commonly seen in long-term calorie deficits. Additionally, greater carb intake on training days leads to greater insulin levels, resulting in higher uptake of nutrients and amino acids into the muscle to prevent muscle breakdown. Of course, simple in concept, but not so simple in application. This requires quite meticulous planning to ensure that you get the right amount of carbs for any single day. For casuals, it’s already hard enough to maintain a simple weight loss plan AND go to the gym.

Health and Fitness

4 Tips To Implement A Healthy Lifestyle

Check-In Mentally

Your mental state and your mindfulness is a huge component into starting a healthy lifestyle. You cannot start a healthy lifestyle if you are not mentally in it to win it. So start with your mindset see where you are look at the space around you look at yourself mentally emotionally physically your space where you are right now and when you check in accept where you are because this is where it’s at right now there’s no point in dwelling in the past or taking that negative mindset with you through creating and implementing a healthier lifestyle.

Give Up Bad Habits

Give up your bad habits to make way for the new healthy habits. We all know what our bad habits are we have habits or things that we do in our life that doesn’t make us feel good physically and you know very well what that is in your life whether that’s a person a job your diet not working out not getting enough sleep things like that that you don’t want to be incorporated into your life anymore you’re gonna kind of write all the things that you want to let go of in order to create space for those new habits.

Focus On Walking

You kind of want to aim for about 10,000 steps a day. It is like 2 hours a day. So if you think about two hours start your day of walking that’s not a lot. You can do little things to kind of get your 10,000 steps. For example, you can park farther away from where you’re going and walk to the wherever you are at the grocery store or whatever and walk back instead of parking super super close you can take the stairs instead of the elevator, if you have a pet take them for morning and p.m. walks.

Exercise and Healthy Food

This is extremely important when it comes to diet and exercise. Diet always Trump’s exercise you can’t have a healthy lifestyle if you’re working out but then you’re eating like. You have to fuel your body that’s going to give you the energy and recover quickly to keep it going. Make sure that you’re watching your portion sizes eat whole plant-based foods. You don’t want to be too strict on yourself because and again if you slip up you’ll end up getting into a rut. So in order to create long-term success when it comes to diet is to allow cheat days or cheat meals. You can take it one day in a week. When it comes to workout you can do yoga, gyming, running or whatever you want to do. You should do exercise 5 days a week to improve your health. It will also create happiness in your mind.

Health and Fitness

Which is Better : Free Weights or Body-weight Exercise

Bodyweight exercises or free weights? Which one is better? Now, there are avid people in both camps that adamantly believe that their method is very clearly the better option of the two. Some go as far as saying that doing the other is absolutely pointless.

There are many examples of individuals in both camps that have gotten great results in aspects of fitness, such as improving strength and muscle growth. The thing is, anyone that tells you to avoid doing one or the other for whatever reason does not the full benefits of the alternative. Truthfully, yes, one can be better in some ways than the other.

Bodyweight exercises

Bodyweight exercises are better suited to improve functional movements that are used in daily life. After all, the whole basis of calisthenics is to move your body through space without any restrictions. Calisthenics progression is much more technically complex than your standard “add on more weights” progression. Take the push-up, for example, where the most common progressions are raising your feet off the floor, dips, or single-arm push-ups. Bodyweight exercises, for the most part, is absolutely free.

Free Weights

Free weights are mainly static loads, where you stay in a single place and manipulate the weight from point A to point B. For example, if you want to improve your capabilities of moving more fluidly through a rocky environment such as on a hike, stair runs and box jumps will be better suited than improving your squat. However, free weights have an advantage when it comes to simplifying progression. If you wanted to build strength, you simply have to lift heavier weights. This goes the same for building muscle, by increasing volume through increasing reps, sets, or load. Free weights, you can similarly progress in a dumbbell bench press simply by lifting heavier dumbbells. For your average Joe that simply wants to get a stronger chest, free weights clearly require less learning effort. Free weight exercises requires you to either purchase weight equipment or a gym membership.

Which is better?

It all boils down to it depends. If your goal is to pack on muscle fast without much learning effort, free weights are for you. If you want to improve your capabilities in moving your body through space rather than pushing big things around, then calisthenics are the way to go. It also depends on what you enjoy doing more. Some people simply like moving big heavy weights around and some enjoy working out in the fresh air, free of weights limiting their body movement. And the thing is, even though each have advantages, it doesn’t mean the other can’t be good at it, too. Even though free weight exercises seem to be the better option for building strength and muscle, there is no doubt that calisthenics can be pretty much limitless in these aspects as well, as long as you’re willing to dedicate some work to it. And that’s the catch for most. Most people just want to be healthier or look slightly better than they do now. Yes, doing something like push-ups and pull-ups can be beneficial to the average person, but things such as flagpoles or front levers mean very little to them. But if that’s what you want to be able to do, then by all means do it. And that goes for free weight training as well. Many of your standard calisthenics movements can be done with weight added to it, which technically transforms them to a free weight exercise. But of course, we’re talking about the typical exercises done in a gym. Leg presses and back rows are great for pretty much anyone, but the majority of people don’t care to deadlift 500 pounds off the floor. But again, if you’re into something like powerlifting, then it’s completely reasonable to start stacking plates on the bar.

Health and Fitness

How Much Protein You Should Need Per Day

In fitness nutrition, one thing you hear the most about is protein. If you are losing weight, staying fit or gaining muscles, you need protein. You tirelessly told that you need protein, but exactly how much, this no one tells. So, today we will be telling you about how much protein you should take per day.

Staying Fit

If you look up RDAs from places like the World Health Organization and the National Academy of Sciences, you’ll typically find numbers around 0.8 to 1 gram per KILOGRAM of your bodyweight. For example, a 180-pound male, roughly need two chicken breasts or three or four scoops of protein supplement. These recommendations are for the average person simply meeting daily requirements for a healthy life.

Gaining Muscles

Since almost all fitness goals revolve around either building or preserving muscle tissue, naturally it will require more protein. One of the ways to determine adequate protein intake is measuring your nitrogen balance. From the three macronutrients, protein is the only one that contains the element nitrogen. Knowing this, researchers can figure out if you’re eating enough protein by measuring the nitrogen content in your food and the nitrogen content that you excrete. The goal is to achieve a positive nitrogen balance, meaning the amount of nitrogen you’re consuming is greater than the amount leaving your body. Of course, measuring your own nitrogen balance is a rather, complicated task. Fortunately, we can look at studies to determine the best value for positive nitrogen balance or educatively guess the best amount for building or preserving muscle.  The more intense you are training, the more protein you need to supplement the break down that will occur. However,  intake of 1.2 to 2.2  per kilogram of bodyweight

Weight Loss

When you add exercise and goals to the mix, though, things quickly change. When it comes to weight loss, intuitive thinking might tell you, you need less protein since you generally eat less to begin with. Studies, however, show favorable results from those that eat a higher protein diet, especially if they are either experienced lifters or have a low bodyfat percentage. The more bodyfat you have, the more you can get away with eating less protein. And All this being said, for people wanting to lose weight or bodyfat while preserving lean mass, eating roughly 1.6 grams to 2.3 grams per kilogram of bodyweight

Health and Fitness

8 Benefits Of Drinking Water

The human body needs water to maintain muscle function immune health digestion mood and to protect the joints and brain.

Here are 8 of the major benefits of drinking water.

Weight Loss

Drinking water instead of soda or sugary juices will quench your thirst and it won’t contain the excess calories. You’ll also flush out fat byproducts and other toxins from the body.

Muscle Efficiency

Being hydrated is essential for keeping your muscles strong lubricated and energized. Water will aid the transport of oxygen to your muscles so they are pumped up for exertion.

Temperature Control

When you overheat you sweat so the body can cool itself down to a healthy temperature. It’s important to
drink an adequate amount of fluids and keep replenishing your water supply.

Memory Function

Proper hydration will improve the blood flow and oxygen flow to your brain. Strengthening cognitive function and memory.

Joint Lubrication

Your joints spinal cord eyes and brain are surrounded and protected by water. Remaining hydrated is going to keep those joints healthy.

Healthy Bowels

Water aids the elimination of waste material making bowel movements and urination comfortable. It will also help eliminate toxic byproducts that would otherwise poison the body and cause illness.

Improve Digestion

Similarly, water provides the ability to eat and digest food with ease. Thanks to the water both in your saliva and moving through your digestive tract.

Better Immune Health

You should think of drinking water as your secret weapon to fighting illnesses improving lymph fluid within the immune system and preventing, headaches, joint pain, muscle weakness, fatigue, and lightheadedness.