Nitro Gym

Category: General

  • 5 Low-Impact ways to Stay Fit, According to Trainers

    5 Low-Impact ways to Stay Fit, According to Trainers

    5 Low-Impact Workouts to Stay Fit, According to Trainers

    Can a low-impact workout really deliver the same results as an intense gym session? For anyone starting their fitness journey, returning after an injury, or following a doctor’s advice to protect their joints, the answer is yes. Low-impact workouts are easier on the body while still building strength, endurance, and consistency over time.

    Know more
    5 Low-Impact ways to Stay Fit, According to Trainers

    Is a Low-Impact Workout Actually Beneficial?

    A common misconception is that only high-impact training burns calories effectively. In reality, low-impact workouts can be just as efficient. Exercises like swimming place minimal stress on the joints and muscles, which is why they are often recommended for people returning to fitness after an injury.

    High-impact training typically requires structured rest days to allow the body to recover from repeated strain. Low-impact workouts, on the other hand, place far less stress on the body, which means you can stay consistently active without needing as many recovery breaks.

    The benefits extend beyond the physical, too. Research shows that simple activities like walking or swimming for one to two hours daily can lower the risk of depression, reduce anxiety, boost energy levels, and improve overall mood.

    5 Low-Impact Workouts to Add to Your Routine

    Before starting any new exercise routine, it is always a good idea to speak with a trainer to ensure it is safe for your body. The gym at Silicon Oasis offers both personal and group training sessions, with trainers who guide members through every stage of their fitness journey.

    Here are five effective options to consider:

    • Walking – Accessible, equipment-free, and easy to start anytime
    • Rowing – A full-body strength and cardio workout that is gentle on the joints
    • Pilates – Builds core strength, improves posture, and supports injury recovery
    • Treadmill – A controlled, joint-friendly way to improve balance and stamina
    • Cycling – Delivers running-like intensity with significantly less joint impact

    Walking

    Walking remains one of the most popular and effective low-impact workouts because it requires no special equipment and can be done almost anywhere. All you need is a comfortable pair of shoes. To increase the intensity, try walking on hills, adding resistance, or carrying light hand weights for a more heart-pumping session.

    Rowing

    Rowing offers a total-body strength and cardio workout while keeping pressure off the knees and back, since it is performed in a seated position. Used as a substitute for jogging or running, 30 minutes on the rowing machine can deliver an excellent cardio session. It is best to consult a trainer before transitioning to a new exercise style the trainers at the gyms in Barsha can help you build a safe, structured plan.

    Pilates

    Pilates is widely recognised for toning and strengthening muscles while improving posture and flexibility. It can also support recovery from back or other injuries by strengthening the affected muscle groups. If you have been restricted by a doctor for any reason, focus on building strength and stability before progressing to more demanding workouts.

    Treadmill

    Treadmill walking is a reliable, low-impact exercise that can be done daily without placing additional strain on your joints. Regular treadmill sessions improve balance over time, which reduces the risk of falls and supports stronger, healthier bones. It also helps ease stiffness by keeping the joints moving and well-lubricated.

    Cycling

    Cycling offers an intensity comparable to running, but without the stress on the joints. Whether you choose a stationary bike or ride outdoors, cycling effectively challenges your muscles, heart, and lungs. Getting started requires minimal investment, particularly with access to a stationary bike, though proper seat positioning is essential to prevent joint strain.

    FAQs

    Yes. With consistency, low-impact workouts like walking, cycling, and rowing can burn significant calories and support steady weight loss over time.

    Absolutely. Low-impact training is one of the safest ways for beginners to build a sustainable fitness habit while minimising injury risk.

    Yes, especially when starting out. A trainer ensures correct form and helps personalise your plan, whether you train at the gym at Silicon Oasis or the gyms in Barsha.

    Conclusion

    A low-impact workout proves that you do not need high intensity to see real results just consistency, proper form, and a routine suited to your body. Whether it is walking, rowing, Pilates, treadmill sessions, or cycling, staying active without overloading your joints is entirely achievable. With expert guidance from the trainers at Nitro Gym, you can build a sustainable fitness routine that keeps you moving, motivated, and injury-free for the long term.

    Contact Us
  • How to Find the Right Gym: Important Factors to Consider

    How to Find the Right Gym: Important Factors to Consider

    Whenever it comes to working out and staying fit, people prioritize exercising at the gym. Finding the best gym can be a daunting task to determine which gym best suits your needs, especially when you are new to the fitness lifestyle. There are some key factors to consider before you make that life-changing decision. 

    Remember that you are investing your precious time, money, and energy into a gym, and you need to be sure that you’ve made the right decision for you and your fitness goals. You might be convinced to choose a gym based on online reviews or friends’ recommendations, and while that’s of course unquestionable, there are a few more factors to consider. 

    From gym equipment and hours of service to location and additional rewards, these can make (or break) your gym experience. And wait! It’s always a nice idea to have a plan that’s affordable, so you can concentrate more on your goals—and not on your budget. 

    Free trial pass 

    First comes first! Free trial passes are absolute bliss when it comes to choosing gyms. It is a risk-free opportunity to see all the amenities and services the gym offers and how it operates. So it would be a golden opportunity for you to determine if you would like to continue or not. Nitro Gym, one of the top equipped gyms in Al Barsha, offers one-day free trial passes to experience what it is like to be a fitness member at Nitro Gym. Isn’t that a good deal? 

    Gym Hours 

    While struggling with work-life balance, you will have little time to spare for yourself. So, a gym that opens late and closes early probably won’t be your cup of tea. You can try choosing gyms that are open 24/7, to make your fitness journey much more pleasant. Nitro Gym in Silicon Oasis is open 24/7, so whether you are an early bird or a night owl, don’t concern yourself. You are most welcome. 

    Training options

    Preferences will be different for each one. While some gym enthusiasts get that positive gym vibe from group sessions, others might prefer one-on-one personal training sessions. If you prefer having access to personal fitness experts, find a gym that understands the value of personal training and the significance of offering the exclusive service to members—especially at an affordable rate. 

    Equipment 

    What’s even a gym without top-notch equipment? Equipment is one of the top reasons someone joins a gym. Having a clear idea of what types of equipment you currently need and what you’d probably like to use in the future is important. You can take a note on what all equipment is available, the overall condition of machines, and the quantity of popular equipment like treadmills, bodybuilding machines, squat racks, etc. So it’s better to opt for a top-equipped gym to save your time and money rather than going behind some low-quality gyms. 

    Services and amenities 

    If you’re someone who needs a regular push from a trainer, try to choose a gym that has personal trainers. And also, it’s a good idea to consider locker rooms, private shower areas, hairdryer facilities, etc. to make your fitness journey at the gym worthwhile.  

    Location 

    Pick a location that is easily accessible for you to reach on time. Having a gym close by or at the centre of the city makes it easier to go—and more likely that you’ll stick to your workout routine. You will need to figure out if you need the gym within walking distance from your home or closer to your workplace for a lunchtime cardio session. 

     Why choose Nitro? 

    Whether you are a beginner or a pro, Nitro Gym will be the one-stop destination for all your fitness needs. Provided with luxury facilities, private shower areas, locker rooms, and more, Nitro Gym has two branches working at Al Barsha and Silicon Oasis. The professional experts at the gyms assist with personal training for all customers in order to give you a 100% satisfied result. 

    Besides unlimited gym, unlimited Wi-Fi, and free parking facilities, Nitro Gym provides a free one-day trial pass to experience what it is like to be a member at the gym; the golden opportunity to check your comfort level. You can visit our branch at Silicon Oasis, which is open 24/7, at your own convenience.

  • How to Stay Motivated as a Beginner: Tips for Staying Motivated

    How to Stay Motivated as a Beginner: Tips for Staying Motivated

    How to Stay Motivated as a Beginner: Tips for Staying Consistent at the Gym

    Does walking into a gym leave you feeling watched, unsure, or ready to turn back before you start? Gym anxiety affects a large share of beginners and returning members, and it usually comes from three things: fear of judgment, unfamiliar equipment, and not knowing what to do first. It fades with structure, familiarity, and consistent practice. At Nitro Gym in Al Barsha and Silicon Oasis, our certified trainers help new members build confidence session by session. Here are eight practical tips to help you train with confidence from day one.

    Know more
    Tips for staying motivated - The beginners guide - Nitro Gym

    1. Understand Why Motivation Fades: Then Work Around It

    The motivational spike that comes with starting something new is well documented in behavioural psychology. It’s driven by novelty, excitement, and the anticipation of results. As novelty wears off and progress slows, which it inevitably does around weeks 3–6, motivation drops. This isn’t weakness. It’s a predictable neurological pattern.

    The solution isn’t to try harder to feel motivated. It’s to build systems that don’t depend on motivation consistent schedules, accountability structures, and environments that make training the path of least resistance rather than a daily decision that requires willpower.

    2. Set Goals That Are Specific and Measurable

    Vague goals like “get fit” or “lose weight” don’t sustain motivation because they provide no clear feedback about whether you’re succeeding. Specific, measurable fitness goals for beginners give you something concrete to work toward and celebrate:

    • “Complete three gym sessions per week for four consecutive weeks”
    • “Increase my squat from 20kg to 30kg within eight weeks”
    • “Run for 20 minutes without stopping by the end of month two”

    These goals are achievable, time-bound, and generate the sense of accomplishment that keeps gym motivation for beginners alive beyond the initial excitement phase.

    3. Build the Habit Before Building the Intensity

    One of the most common beginner fitness mistakes is starting too intensely. Training every day for 90 minutes in week one leads to burnout, soreness, and missed sessions by week two, destroying the habit before it forms. How to stay consistent with exercise as a beginner starts with frequency over intensity:

    Three 30-minute sessions per week is more valuable than six intense sessions followed by two weeks of avoidance. The goal in the first month is not transformation, it’s building the neural pathway of consistent attendance. Once the habit is established, intensity can increase without the dropout risk.

    4. Make Your Environment Do the Work

    Here are the most effective environmental changes for sustaining workout motivation:

    • Choose a gym close to home or work: Distance is the most common reason sessions get skipped. Every additional minute of travel reduces attendance probability.
    • Pack your gym bag the night before: Removing the morning decision friction significantly increases follow-through.
    • Schedule sessions like meetings: Block them in your calendar with a start time, end time, and location. Unscheduled intentions don’t survive busy weeks.
    • Train at the same time each day: Consistent timing builds the habit faster than varying your schedule week to week.
    • Join a class or find a training partner: Social accountability is one of the strongest predictors of gym consistency. Knowing someone is expecting you removes the option to cancel.

    5. Track Progress Beyond the Scale

    How to stay motivated to work out long-term requires evidence that effort is producing results. The scale alone is unreliable, body weight fluctuates daily and often doesn’t reflect genuine progress. Track multiple metrics:

    Strength increases, endurance improvements, progress photos every four weeks, and how your clothes fit all tell a more complete story than the scale. Seeing that you’ve added 5kg to your squat or completed a workout that was impossible six weeks ago provides the genuine motivation that aesthetic changes, which appear more slowly, can’t provide early on.

    6. Work with a Certified Trainer

    The fastest route to sustained motivation as a beginner is working with a qualified coach. A trainer provides a structured programme that removes the daily decision of what to do, corrects technique before bad habits form, tracks your progress objectively, and provides the accountability that solo training rarely generates naturally.

    At Nitro Gym in the gym in Al Barsha and gym in Silicon Oasis, our certified trainers work with beginners from day one, building confidence, technique, and the training habit that makes consistency the norm rather than the exception.

    Frequently Asked Questions

    How long does it take to build a consistent gym habit?

    Research on habit formation suggests 60–90 days of consistent repetition to establish a behaviour as automatic. The first 30 days are the hardest, motivation is highest but the habit isn’t yet formed. Push through the first month with scheduled sessions and accountability, and consistency becomes significantly easier after that.

    What should I do when I don't feel like going to the gym?

    Commit to showing up for just 10 minutes. The barrier to starting is almost always higher than the barrier to continuing, once you’re in the gym and moving, the session typically follows. This “10-minute rule” sidesteps the motivation problem by making the decision smaller and more achievable.

    Is it normal to lose motivation after the first few weeks?

    Completely normal. The motivational spike from starting something new is driven by novelty and anticipation, both of which fade as training becomes familiar. This is why building systems, accountability structures, and measurable goals matters more than relying on how motivated you feel on any given day.

    Conclusion

    Learning how to stay motivated to exercise as a beginner is less about willpower and more about design, designing your schedule, your environment, your goals, and your support structure to make consistent training the default rather than the exception.

    At Nitro Gym, whether you train at our gym in Al Barsha or our gym in Silicon Oasis, our certified trainers are here to provide the structure, accountability, and expertise that turn gym attendance from a struggle into a habit you actually look forward to.

    Contact Us
  • 6 reasons why exercise is good for your health

    6 reasons why exercise is good for your health

    We all know going to the gym is good for us. But how exactly does it help? Here are the top 6 benefits of exercising, according to fitness experts. If you haven’t started your fitness journey yet, start today. It’s better late than never. 

    Weight control 

    If you think you can lose all those extra pounds just by skipping meals, you are wrong. A reduction in calorie intake will result in a delay in weight loss. Regular exercise, on the other hand, will increase your metabolic rate and help you burn more calories, thereby reaching your desired weight. To maintain a healthy weight, the calories you intake must be equal to the energy you burn. And to lose weight, you must burn more calories than you consume. 

    Boosts energy 

    Huffing and puffing while climbing stairs or doing household chores? Exercising regularly increases muscle strength and boosts your energy to a great extent. It increases your heart rate, delivers oxygen and nutrients to your tissues, which makes you work more efficiently. And also, when your lungs and heart improve, you will have more energy to do things without much hassle. 

    Decreases the risk of illness 

    Concerned much about heart diseases? Or are you on a run to prevent high blood pressure or diabetes? If you are planning to add exercise to your daily routine, you are one step closer to living a healthy life. No matter what your current weight or body level is, working out regularly combats health conditions and diseases. 

    Exercise helps flush bacteria out of the lungs, reducing the chances of getting flu or cold. It also drives off chronic diseases like heart disease, type 2 diabetes and can help with high blood pressure. The top point is that exercising helps to improve cognitive functions and help lower the risk of death from all causes. 

    Now that you have a clear idea of how exercise can decrease illness, just think about how lack of physical activity can impact your health. It can cause many health problems, including high cholesterol, inflammation, heart disease, diabetes, stroke, and more. But wait! Before starting a new exercise regimen, it’s recommended to consult your personal trainer to avoid any injuries. Nitro Gym in Silicon Oasis has experienced personal trainers who can guide you and customize workout plans for you. 

    Improves your mood 

    Need a mood lift? Or need relief after a stressful day? A gym session will help. Regular exercise, along with food preferences and stress levels, can greatly affect mood and reduce your risks of anxiety and depression. It also stimulates various brain chemicals that will make you feel happier and more relaxed, which lifts your mood.  

    If you’re not able to meet the exercise guidelines, don’t stress. Some simple physical exercise can still reduce depression and anxiety by lifting your mood. Get in touch with the personal fitness trainers at Nitro Gym in Al Barsha to learn more about your fitness level and what workouts best suit your body type. 

    Better sleep 

    Struggling to get some quality sleep? Regular exercise, especially moderate-to-vigorous physical exercise, can improve sleep, which can increase sleep quality and decrease the amount of time you lie awake in bed during the night.

    In addition to getting quality sleep, physical activity can also help you increase the duration of your resting time. Being physically active means you need more energy than usual, you feel more tired and ready to rest by the end of the day. Deep sleep helps to boost immune function, support cardiac health, and also controls stress and depression. 

    Strong muscles and bones 

    It is a fact that when we get older, we lose muscle mass and function, which may result in high chances of injury. Your muscles and bones work together to support every movement you make on a daily basis. But when you work out regularly, you may reduce muscle loss and maintain strength. Strong bones and muscles protect against injuries and improve balance and coordination. Activities like weight lifting and aerobics can stimulate muscle building when paired with sufficient protein intake.

    Regular workouts also help you build bone density when you’re younger, in addition to preventing muscle loss in the future. Exercise is for everyone. No matter what your fitness level is, you can still find exercises that suit you the best. Remember, a little amount of activity is better than none.

  • The importance and benefits of Martial arts in life

    The importance and benefits of Martial arts in life

    What are Martial arts; An understanding 

    Do you prefer to watch action movies? Have you seen characters in the movie fly across the screen in a flurry of fists and feet, evidently unaffected by the laws of physics? We would appreciate watching characters slice wooden boards through the air using their bare hands. Isn’t it? You might have already imagined the situation, and a few things might have come to mind. Karate, kickboxing, kung fu, jujitsu. Yes. This is exactly what is meant by martial arts. 

    Simply put, martial arts refers to training for combat that is organized or arranged. It includes any kind of fighting technique, physically defeating opponents, and defending against possible threats. In addition to teaching the basic techniques of fighting, martial arts also focus on mental peace. Regardless of age, gender, or physical ability, one can practice it as a hobby, a sport, or as a routine for physical or mental health. Through regular repetition of hand and foot movements, kicks, blocks, and punches, those who learn the techniques of martial arts increase their physical strength and mental toughness. 

    But don’t forget to consult your physical trainer before starting, as the chances of getting injured are high. Nitro Gym, one of the top gyms in Silicon Oasis, has passionate trainers who can help you with the journey.

    The Importance and Benefits of Martial arts in real life 

    Now you understand the real meaning of martial arts. But let me ask you: have you ever thought about the importance and benefits of Martial arts in real life? If your answer is no, you have come to the right place. 

    Self-defense 

    One major benefit of learning martial arts is an improved ability to perform self-defense in situations where there is a real threat. Learning this very useful skill makes you more able to defend yourself when suddenly attacked or confronted with a situation where you need to think quickly and act quickly. Majority of the people who signed up for martial arts training might have joined training for the purpose of personal safety. Training in martial arts helps you gain the ability to defend yourself in any tough situation. 

    Self-confidence 

    A boost in self-confidence is one of the most well-known benefits of martial arts. By training martial arts, you are pretty sure that you can handle any threat that comes your way because you expose yourself to challenging and dangerous situations and perform at your best. Here, you are building not only necessary skills but also your confidence. You are training yourself to focus and perform under pressure, no matter what the circumstance may be that is causing the utmost pressure. And of course, the knowledge that you can take care of yourself and your close ones provides a major boost to your confidence. 

    Physical health 

    We can say that the physical benefits of martial arts are countless. Along with heart health, flexibility, muscle building, and mobility, martial arts skills undoubtedly provide a full-body workout. Consistent practice has shown to increase overall flexibility, improve your body’s pressure response, and increase muscle. With each training class, you will see the difference better than your previous class. Every form of martial arts helps in increasing cardio-vascular health, helps you increase core strength, helps improve posture, and also it helps you achieve improved relaxation of body and mind. 

    Focus

    If you think martial arts training just helps you learn self-defense only, you’re missing out on a lot of other benefits that could help you. While training martial arts, the mind is engaged, improving your focus and concentration. So, if you are looking to enhance your frame of mind too, martial arts are highly recommended. 

    If you’re considering martial arts, either for yourself or for your kids, it’s a great choice. But wait! It can be tough and confusing to commit to something new. It’s always recommended to consult your personal trainer before starting a new regimen.

  • 6 reasons why you should go to the gym

    6 reasons why you should go to the gym

    6 Reasons Why You Should Go to the Gym

    Many people think about joining the gym for different reasons. Some want to lose weight, others want to build muscle, and some simply want to stay active. But the real question is, why should you actually go to the gym? Instead of spending hours searching for fitness tips online without taking action, stepping into the best gym in Silicon Oasis can completely change your lifestyle. A structured gym environment provides the right guidance, equipment, and motivation to help you achieve real results.

    Know more
    6 reasons why you should go to the gym

    Access to Proper Equipment and Guidance

    One of the biggest advantages of going to the gym is access to a wide range of equipment. Unlike home workouts, where your options may be limited, gyms provide machines, free weights, and functional training areas that help target every muscle group.

    In addition, having trainers around ensures that you perform exercises correctly. This reduces the risk of injury and helps you get better results in less time.

    Boosts Energy Levels

    Regular workouts at the gym can significantly improve your energy levels. While it may seem tiring initially, consistent exercise helps your body use oxygen more efficiently. This improves blood circulation and keeps you active throughout the day.

    People who train regularly often feel more alert and productive compared to those who lead a sedentary lifestyle.

    Strengthens and Shapes Your Body

    Gym workouts are designed to improve your overall physique. Strength training helps build muscle, while cardio helps reduce excess fat. Over time, your body becomes stronger, more flexible, and better balanced.

    A well equipped Gym in Al barsha offers everything you need under one roof, making it easier to stay consistent and work towards your fitness goals.

    Key Benefits of Going to the Gym

    Regular gym workouts provide several physical and mental benefits:

    • Improves strength and muscle development
    • Enhances stamina and endurance
    • Supports weight management
    • Boosts mental health and reduces stress
    • Improves flexibility and mobility

    These benefits show that gym training is not just about appearance but overall well being.

    Improves Body Functions

    Exercise plays an important role in improving how your body functions. Regular workouts strengthen your heart, improve blood flow, and help maintain healthy blood pressure levels. It also supports metabolism, which helps your body burn calories more efficiently.

    In addition, physical activity helps regulate blood sugar levels and improves overall health, reducing the risk of lifestyle related diseases.

    Promotes Quality Sleep

    People who exercise regularly tend to sleep better. Gym workouts help your body relax and improve the quality of your sleep cycle. Deep sleep allows your muscles to recover and your body to recharge.

    This results in better focus, improved mood, and higher energy levels the next day.

    Boosts Confidence and Mental Strength

    Achieving fitness goals can have a strong impact on your confidence. As you progress in your workouts, you begin to feel more positive about yourself. The discipline and consistency required for gym training also improve mental strength.

    Setting and achieving small goals at the gym creates a sense of accomplishment, which reflects in other areas of life as well.

    Supports Stronger Muscles and Bones

    Regular gym workouts help improve bone density and muscle strength. This is especially important for long term health. Strong muscles and bones reduce the risk of injuries and improve your ability to perform daily activities.

    Strength training also supports better posture and overall physical performance.

    FAQs

    The gym provides better equipment, professional guidance, and a motivating environment that helps you achieve faster and safer results.

    For most people, training 3 to 5 times a week is enough to see consistent progress.

    Yes, regular exercise helps reduce stress, improve mood, and boost overall mental well being.

    Absolutely. With proper guidance and a structured plan, beginners can safely start their fitness journey and see gradual improvements.

    Summing Up

    Going to the gym is one of the most effective ways to improve your physical and mental health. From boosting energy levels to building strength and confidence, the benefits are long lasting. Instead of delaying your fitness journey, taking the first step can make a big difference. Whether you are a beginner or experienced, training in a professional environment like Nitro Gym gives you access to the right equipment, expert guidance, and motivation to achieve your goals effectively.

    Contact Us
  • The Importance of Calorie Intake

    The Importance of Calorie Intake

    Folks, have you been facing trouble losing weight even after working out? Do you seem to even gain a few kilos after hitting the gym? Well, there’s nothing to worry about if you gain a bit of practical knowledge on calorie intake.

    What are Calories? 

    Food is mainly composed of carbohydrates, proteins, fats, minerals and vitamins. Carbohydrates, proteins and fats, when burned, release energy, which is measured in terms of calories. For example, 1 gram of carbohydrates yields approximately 4 calories.

    All the components of food have specific functions like growth, repair, immunity, etc. Our daily nourishment can be divided into three for better understanding.

    • Food that gives energy which primarily consists of fats and carbohydrates.
    • Food that builds the body which is rich in protein
    • Food that provides immunity which is rich in vitamins and minerals 

    A balanced diet that consists of all these nutrients is important for a human, whatever their weight goals might be. Both extremes, that is, overeating and undereating, can be an obstacle to your body goals. One must know how many calories are too many calories, and also try to keep a journal of the types of food one is currently taking.

    While working out, one might not lose weight or even gain weight. It’s actually good news considering that you are gaining muscle mass. And if you eat less than required thinking it would fasten the process of losing weight, it might actually counteract. One certainly requires energy to work out too, you know! And if you don’t provide that fuel to the body you won’t have the energy to work out, hence no losing weight. 

     Studies have found that extreme diets often lead to a compensatory period of overeating. Extreme diets also interfere with the normal secretion of hunger hormones.

    It is certainly difficult to decrease one’s usual intake of calories. One might still feel hungry even after eating the required amount of food. This is where the significance of dietary fibre is understood. 

    Dietary Fibre

    Dietary fibre is the part of the plant that remains undigested by the human digestive system. The primary sources of dietary fibre are vegetables and fruits. It helps us to feel full, regulates bowel movements, and therefore prevents constipation.

    It also has the additional benefits of reducing cholesterol and helping diabetic patients delay absorption. Dietary fibre is an inevitable and unavoidable component of a health-conscious individual in today’s world. 

    Calorie intake and weight loss

    Now let’s make things easy. How does the calorie intake work for a person who is working towards losing weight?

    The required calorie for a person depends upon various factors like sex, age, size, and even genetics. It also depends on a person’s daily activities. An

    athlete requires more calories than an office

    desk job individual required. There are even scientific calculators that can calculate a person’s required calories. However, the average required calories for most women ranges from 1600-2400 calories and for men, it ranges from 2000-3000 calories. 

    In order to maintain one’s weight, one just has to keep up with the above mentioned calories. Inorder to lose weight, decrease the amount of calorie intake along with regular exercise. A drastic cut in calorie intake is widely discouraged and a sustainable weight loss is recommended. That is, one must reduce their calorie intake in small proportions. Eating high fibre content or protein rich food can keep you feeling full. While cutting on food, make sure that you get all the essential nutrients and vitamins too. Include more nutrient dense food like dry fruits, fruits, vegetables and whole grains. 

    Some other things that one can do to help reduce weight include curbing intake of sweetened fluids and increasing intake of water. Restricting yourself from eating refined carbs and ultra processed food is also crucial. Bodyweight exercises that can cause muscle loss due to sudden calorie restriction also play an important role in weight loss.

    Consulting with a dietician will help you understand your specific requirements. They’ll also prescribe a diet that takes regard to any existing illness and conditions. You can connect with the personal trainers at Nitro Gym, the best gym in Al Barsha, to customise your diet plans. 

    Calorie intake and weight gain

    A body can gain weight if it consumes more calories than it burns. This can be achieved by adding 300-500 more calories daily than you normally take. It doesn’t mean that you can gorge on junk food and potato chips. While gaining weight, make sure to build yourself healthy and not just flatten a flabby stomach. 

    High intake of protein and healthy fat is recommended. Proteins like red meat, salmon, whole milk, cheese, eggs etc and fats like nuts, butter, avocadoes etc are examples. Carbohydrates like rice, corn, oats, and potatoes also help to add weight.

    Eating small meals frequently can assist in putting in more calories. Reducing fluid intake during and before meal times can give you an appetite to eat more. Also add alternatives and toppings like milk, cheese, butter, nuts, etc in your meals.

    In the effort to gain weight, one must always aim for lean muscle mass and not excess fat, or else it may lead to other health problems. The type of weight you gain depends upon your exercise routine and the type of nutrients you give to your body. Unhealthy weight gain is mostly visible around one’s abdomen, which is mostly undesirable.

    The positive side of both losing and gaining weight these days is that it need not be stringent and harsh. You don’t have to completely avoid food that you like if you learn the art of balancing diet. You can enjoy a scoop of ice cream today if you can balance it tomorrow. Do not stick to a severe and boring diet. It may demotivate you further. Include different and vibrant food, try out new recipes and enjoy the process. Exercise is important in both cases of losing and gaining weight. And if you feel like you need help, don’t forget to consult a dietician or a fitness trainer. Nitro Gym, one of the top equipped gyms in Silicon Oasis, has experienced dieticians to help you build customised diet plans exclusively for you.

Call Now Button