Get subscribed to our newsletter
Get interesting updates to your email inbox.
Nutrition makes up the second half of the exercise equation, with work and effort being the other, yet many who are committed to consistently working out are also prone to feeding their bodies the wrong products before and after a session.
Determination and hard work will only take you so far, unless you are willing to accept some dietary adjustments, fueling and replenishing your body strategically, that is bound to reward you with a new personal best result.
Sean Toy of Boston, MA, a certified personal trainer who has been nationally ranked as one of the top 10 experts in a field of 4,500 over the previous two years, presents a straightforward review of basic nutritional information.
Macronutrients and Counting Calories
Counting calories is contingent on having a specific number of calories to eat every day, a number that is ultimately decided by your weight, height, age, level of activity, and goals, Sean Toy points out.
Macronutrients, or macros, concentrate on protein, carbohydrates, and fat, with a method of tracking that highlights how many grams of each macronutrient is being consumed. Because macronutrients form the calories found in food and drinks, you will also be capable of indirectly tracking calories and nutrition.
Both methods are intense and demand a sizeable effort on your part, as you will utilize a food scale and measuring cups or spoons to weigh and measure your portions for practically every meal.
Research indicates that counting calories and macronutrients are highly valuable and rich in nutrition, helping people lose as much as 5% of body weight and offering precision that transcends any other option outside of a lab.
Tracking calories and macronutrients are particularly beneficial for three scenarios: short-term reliance (after a couple of weeks’ worth of counting, you can gain a better understanding of your eating habits and discover the proper portions); people with certain needs (set goals require more accuracy, whether that is reaching a certain weight or having an exact body fat percentage, and the counting strategy generally proves quite useful for this); and the statistic obsessives (people who genuinely appreciate the process of collecting calorie and macronutrient data, observing changes in weight or body size and applying modifications to their regimen).
Bulking and Cutting
When it comes to bulking up, you need to consume more calories than your body requires, which can be estimated by a calorie counter that uses the same criteria mentioned earlier.
Typically, health experts advise that you surpass your daily weight maintenance calorie needs by 10% to 20% throughout a bulking period, resulting in a weight gain of 0.25% to 0.5% of your body weight per week.
Macronutrient ratios, for the sake of bulking, are broken down into the following recommendations by experts: 45% to 60% of calories from carbohydrates, 30% to 35% from protein, and another 15% to 30% from fat.
As for cutting weight, the majority of experts suggest that you should be at a 500 to 750 calorie deficit each day in order to drop one to two pounds per week. Losing fat is a lengthy process, so you will have to adhere to your plan for weeks, possibly months, as you perform and progress your training.
One of the more dependable, acclaimed tools for tracking your calories and macronutrients, as well as your overall diet plan, is MyFitnessPal, Sean Toy states. On the website or application, you can keep a food diary to monitor your patterns and enhance your potential to eclipse all goals. Your logs can scan barcodes, save meals and recipes, and track your food intake, while you also receive access to the world’s premier fitness community that can provide tips, advice, and support at any moment. Their food database boasts upwards of 300,000,000 items, and counting, all available with a free membership.
Sean Toy’s Final Takeaways
It is vital to comprehend nutrition, apply its powers to your blueprint, and follow it methodically, a threefold guideline that will constantly increase your likelihood of crushing any plateaus or obstacles. Having this information and the resources that can neatly organize it for you, it would be foolish not to dedicate yourself to the nutritional side of exercising, an area that is just as, if not more, important than the actual workouts. Don’t neglect or downplay the necessity for a sound, instrumental diet, because it can be the difference between attaining your fitness ambitions and falling agonizingly short of the mark, cautions Sean Toy.
(Disclaimer: This article promotes links of commercial interest.)
Fashion's biggest extravaganza, The Met Gala 2021, made a comeback with a vengeance after a skip in 2020 due to the pandemic. The theme for this year's gala was 'In America: A Lexicon of Fashion', and as usual in attendance were a long list of celebrities including actors, musicians and sportpersons. Many fashion houses and celebrities chose to dazzle with the dark side of fashion as capes, leather, face masks and all kinds of drama unfolded at the event, as black ruling the red carpet with its darker vibe.
Met Gala regulars like Jennifer Lopez, Rihanna, Sharon Stone, Emily Blunt, Irina Shayk, Gigi Hadid and the Kardashian-Jenner siblings were spotted alongside debutantes like 18-year-old British tennis star Emma Raducanu who recently won the US Open, Rose Leslie from 'The Game of Thrones', gymnast Nia Dennis and Justin and Hailey Beiber who walked the Me carpet together for the first time.
The event is hosted by Vogue's Dame Anna Wintour and is held annually at The Metropolitan Museum of Modern Art in New York City. Here's a look at some of the stars who chose to walk on the darker side:
The event is hosted by Vogue's Dame Anna Wintour and is held annually at The Metropolitan Museum of Modern Art in New York City. | IANS
Keywords: Jennifer Lopez, Rihanna, Sharon Stone, Emily Blunt, Irina Shayk, Gigi Hadid, the Kardashian-Jenner, Emma Raducanu, Met Gala
Many young and middle-aged people today are dying of sudden heart attacks. Studies show that cardiovascular diseases (CVD) strike Indians a decade earlier compared to their Western counterparts. Why is this happening? How can we prevent it? Are we just focused on post-heart attack action? Or should we be focused more on prevention?
Luke Coutinho, Holistic Lifestyle Coach -- Integrative and Lifestyle Medicine shares an input that could prevent heart attacks at a young age:
Cholesterol is not the culprit, inflammation is: Many people believe that high levels of cholesterol and triglycerides are the sole culprits behind their heart attacks. The main reasons behind most heart attacks are inflammation and oxidative damage in the heart, blood vessels, endothelial lining, arteries, and more. While maintaining healthy cholesterol levels is important, we cannot blame heart attacks on cholesterol levels alone. What then can you do to keep inflammation in check and your heart strong? Adopt simple lifestyle changes.
Many people believe that high levels of cholesterol and triglycerides are the sole culprits behind their heart attacks. | Flickr
Switch from ordinary substandard cooking oils to cold-pressed oils: Refined oils are highly inflammatory and a threat to your heart. Using refined oils just to save some money isn't a wise idea. Choose the right quality and quantity of oil to boost your heart health. It might cost you a few extra bucks, but remember, your health is not a cost but an investment.
Refined oils are highly inflammatory and a threat to your heart. Using refined oils just to save some money isn't a wise idea. | Photo by Ashwini Chaudhary on Unsplash
Switch from a sedentary lifestyle to an active one: Even if you don't engage in a full-fledged workout, just stay active. Walking and yoga are the most effective exercises. Choose fun workouts that you enjoy -- dancing, aerobics, Zumba, swimming, whatever it is, but keep that body moving. People who live a sedentary lifestyle are at high risk of heart attacks. Having said that, over-working out with little orno rest or recovery period is equally harmful. So, figure out the adequate level of activity your body needs and stick to it.
Even if you don't engage in a full-fledged workout, just stay active. Walking and yoga are the most effective exercises. | Photo by Peter Conlan on Unsplash
Don't take matters to your heart: Before renting out your heart space and mind space to a person, event or experience, ask yourself if it is worth it. While stress is inevitable, what sets a happy person apart from a stressed person is their capacity to diffuse and navigate stress and see things in a positive light. You can continue attending stress management classes and workshops, and while all of them can help you feel better for some time, the real change happens when you start changing your perspective towards life and how you relate to stress.Learn to accept and let go. Build your self-worth, create a beautiful inner world, reflect inwards, and allow these teachings to slip into your daily living.
Before renting out your heart space and mind space to a person, event or experience, ask yourself if it is worth it. |cPhoto by Tim Gouw on Unsplash
Fix your sleep routine: There is nothing cool about pulling an all-nighter to work or socialize more. Your body only cares about survival. Remember, your sleep is your heart's free drug. The chronic deprivation of it can increase your risk of a heart attack. Your heart is a muscle that needs recovery. Lack of sleep increases your insulin resistance and makes you more prone to type-2 diabetes and a gamut of metabolic conditions. So, adopt a fixed sleeping schedule and sleep deep.
There is nothing cool about pulling an all-nighter to work or socialize more. | Photo by Tetiana SHYSHKINA on Unsplash
We cannot wait for more misfortunate incidents to realize the importance of lifestyle and start prioritizing it. We must wake up and work towards prevention. Many of us may go through heart disease later in life, no matter how well we exercise or eat clean. So, identify risk factors and work towards tackling them. Even if one of your risk factors is genetic predisposition and there is nothing you can do about it, you can still alter your lifestyle. Our intelligent human body was designed to fix and heal itself. The least we can do is invest in it and help it do its job effectively. Lifestyle can help you bridge this gap.
(Article originally written by: N. Lothungbeni Humtsoe) (IANS/ MBI)
Keywords: lifestyle, heart, oil, stress, sleep, human, body, health, heart attack
When it comes to burgers, its not just the patty that makes it all worthwhile... one can't forget the cheese or the crunchy lettuce either. In India, McDonald's ensures their burgers use the freshest produce, which means that don't use any ordinary lettuce. The iceberg variety was first introduced in India by McDonald's, as early as the 90s, at a time when not many people were familiar with lettuce and used cabbage instead. Lettuce is a key ingredient known for its crunch, its odourless and is ideal for salads, sandwiches and burgers.
The fast food giant collaborated with local Indian suppliers and pioneered the local production of iceberg lettuce in the country. Their lettuce undergoes 30 quality and food safety checks. After harvesting, the lettuce is pre-cooled to a temperate of below 40C at the farm gate to maintain its freshness. It is then transported in refrigerated vehicles to the world-class processing plant where it is shredded to a measured length and width and then washed and cleaned thoroughly before being vacuum-packed.
The fast food giant collaborated with local Indian suppliers and pioneered the local production of iceberg lettuce in the country | Photo by amirali mirhashemian on Unsplash
Today, the lettuce that goes into your favourite burger is produced at a pristine height of 10,000 feet under the rain shadow areas of the Himalayas in the Manali and Lahaul districts. Over the last 15 years, the farm base that produces lettuce for McDonald's menu items has grown from 5 acres to more than 100 acres. The process for growing lettuce is very rigorous and thoroughly monitored starting with the selection of seed variety, nursery production, fertigation, integrated pest management and post-harvest technology. Over the years, the company has continued to engage with local suppliers in good agricultural practices, meeting the Gold Standards of food safety and hygiene. It has transferred global best practices in irrigation, pest control, seed selection benefitting nearly 250 small and marginal farmers across the country. These practices ensure the right conditions for the iceberg lettuce to grow.
With over 60 years of experience in developing the best quality standards for the industry to follow, it continues to build and strengthen the foundation of good food practices and knowledge transfer, while serving great-tasting menu items at a value to its customers. "At McDonald's, we are committed to offering great tasting food using high quality ingredients to our customers. To offer the best to our esteemed customers, we take extra care in ensuring that the highest levels of hygiene and food safety are maintained at every step of how our food is produced, where its ingredients are sourced from and how it is processed . We are committed to responsible sourcing and supporting farmers community growing lettuce for us." said Rajeev Ranjan, COO, McDonald's India , North and East.
(Article originally published on IANSlife) (IANS/ MBI)
Keywords: burger, india, lettuce, McDonalds, locals, North, East