Many individuals struggle to find the motivation, knowledge, and accountability necessary to reach their health and wellness goals in the realm of fitness. However, hiring a personal trainer can be a game-changing solution. While some may consider hiring a personal trainer an unnecessary expense, the advantages of collaborating with a professional fitness coach can make it a valuable investment on self.

Conducting thorough research and selecting an experienced professional who can customize their approach to your specific requirements is essential. With an appropriate personal trainer, the investment can result in substantial enhancements in your physical health, mental well-being, and general quality of life.

Engaging a personal trainer can provide numerous advantages for both your physical health and general well-being. Although it may appear to be an extraneous expenditure, hiring a personal trainer can prove to be a valuable long-term investment. Also, there are gyms that come up with offers and discounts very often. You can get in touch with the personal trainers at the Nitro gym in Silicon Oasis to have an amazing gym experience at an affordable price. Here are some of the primary benefits of working with a personal trainer:

1. personalized fitness plan 

A personal trainer will dedicate the necessary time to comprehend your fitness objectives and evaluate your present fitness status. Using this knowledge, they will create a workout regimen that is sufficiently demanding to aid your progress, yet not excessively strenuous to endanger your safety. Additionally, they will take into account any pre-existing medical issues, injuries, or limitations that may impact your capacity to exercise.

Additionally, a personal trainer can develop a workout regimen that concentrates on specific muscle groups or addresses particular areas of interest, such as augmenting strength, enhancing cardiovascular health, or shedding weight. This individualized approach can enable you to attain your fitness objectives more effectively than adhering to a generic workout plan or program. They can also adjust the exercises, the number of sets and reps, and the overall intensity of your workouts to continue challenging you and assisting you in progressing towards your goals.

2. Accountability 

A personal trainer can offer encouragement and responsibility to aid you in staying on course and powering through demanding workouts. This is particularly critical if you encounter difficulties with self-motivation or have trouble adhering to a regular exercise regimen.

A personal trainer can assist you in setting practical goals and devising a plan to accomplish them. They can also monitor your progress and furnish feedback, providing you with a sense of achievement and inspiration to persevere. Furthermore, a personal trainer can help you remain responsible by organizing frequent workout sessions and making sure you stick to your commitments.

3. Proper form and technique 

Executing proper form and technique is essential for optimizing the efficacy of your workouts while minimizing the danger of injury. A personal trainer can evaluate your posture, movement patterns, and overall biomechanics to pinpoint any regions of weakness or muscular imbalances that could jeopardize your safety. They can then create a workout regimen that addresses these imbalances and fortifies any vulnerable areas to lessen the risk of injury.

Moreover, a personal trainer can instruct you on the appropriate form and technique for each exercise, guaranteeing that you are targeting the intended muscle groups and avoiding any extraneous strain on your joints or muscles. They can also assist you in modifying exercises to suit any pre-existing medical conditions or injuries.

4. Variety and progression 

Consuming proper nutrition is vital for attaining optimal results from your workouts and sustaining overall health and well-being. A personal trainer can evaluate your current dietary habits and offer suggestions for a well-rounded and healthy diet that complements your fitness objectives. They can also provide instructions on portion sizes, meal timing, and macronutrient ratios (protein, carbohydrates, and fats) to enhance your nutrition plan.

Furthermore, a personal trainer can supply continuing support and accountability to assist you in adhering to your nutrition plan. They can assist you in monitoring your food intake, offer feedback, and make modifications as necessary to ensure that you are on course to accomplish your objectives.

Also, they can aid you in navigating typical dietary obstacles, such as dining out, traveling, or combating food cravings. They can equip you with tactics for making healthy selections in these scenarios and assist you in cultivating a positive relationship with food.

5. Health and nutrition 

Last not the least, a personal trainer can assist you in developing a well-rounded approach to health and wellness. This encompasses not only exercise and nutrition but also stress management, sleep hygiene, and other lifestyle factors that can impact your overall well-being.

Additionally, a personal trainer can assist you in identifying areas of your life that may be hindering your fitness goals, such as stress, insufficient sleep, or poor time management. They can provide you with strategies to tackle these challenges and cultivate a more balanced and healthy lifestyle.

For example, A personal trainer may suggest adding stress-reducing practices, such as yoga or meditation, to your routine. They may also recommend improving your sleep hygiene by establishing a consistent sleep schedule and creating a relaxing bedtime routine to help you achieve a more balanced and healthy lifestyle.

Moreover, a personal trainer can assist you in finding ways to integrate physical activity into your daily routine, even if you have a sedentary job or a busy schedule. They can help you identify opportunities for exercise, such as taking the stairs instead of the elevator or going for a walk during your lunch break.

Fitness quintessentials always have this dilemma that is whether to count calories or count macronutrients while planning a perfect diet. Here  professionals at the gym in Al Barsha discloses how macronutrients are different from calories.

Macronutrients:-

Macronutrients are a category of nutrients including carbohydrates, proteins,and fats that are present in foods in large amounts. Let’s examine one by one:-

• Carbohydrates: Carbohydrates are the primary source of energy for the body. They are broken down into glucose, which is then used by the body to fuel cellular processes. Good sources of carbohydrates include fruits, vegetables, whole grains, and legumes.

• Proteins: Proteins are essential for building and repairing tissues in the body, as well as for the production of enzymes and hormones. Good sources of protein include meat, fish, eggs, dairy products, legumes, and nuts.

• Fats: Fats provide energy for the body and help to absorb and transport certain vitamins. They also play a role in hormone production and cell membrane function. Good sources of healthy fats include nuts, seeds, avocados, fatty fish, and olive oil.

Counting macronutrients in your diet can be important for a few reasons:

1. Weight management: Counting macronutrients can help you manage your weight by ensuring that you are consuming the right balance of nutrients. For example, if you want to lose weight, you might aim to eat fewer carbohydrates and more protein, as protein can help you feel full and satisfied while reducing your overall calorie intake.

2. Athletic performance: Athletes and fitness enthusiasts often count macronutrients to optimize their performance. Depending on their sport or activity, they may need to consume more or less of certain macronutrients to support their goals.

3. Nutrient deficiencies: Counting macronutrients can help you identify if you are not getting enough of a particular nutrient. For example, if you are not consuming enough carbohydrates, you may feel tired and sluggish, while not getting enough protein can result in muscle loss.

4. Health conditions: Counting macronutrients may be helpful if you have certain health conditions, such as diabetes or heart disease. By tracking your carbohydrate, fat, and protein intake, you can manage your blood sugar levels or reduce your risk of developing cardiovascular disease.

However, it’s important to note that counting macronutrients is not necessary for everyone, and it can be time-consuming and tedious. It’s always a good idea to consult with a registered dietitian or healthcare professional before making any significant changes to your diet. 

Calories:-

Calories are a measure of energy. They are used to quantify the amount of energy in the food and drinks that we consume. When we consume food or drinks that contain calories, our body uses that energy to perform basic functions such as breathing, circulating blood, and maintaining body temperature, as well as more active functions like physical activity and exercise.

 The number of calories in a particular food or drink is determined by the amount of macronutrients it contains. Carbohydrates and proteins contain 4 calories per gram, whereas fats contain 9 calories. Calorie intake is an important factor in weight management. Consuming more calories than your body needs can lead to weight gain, while consuming fewer calories than your body needs can lead to weight loss. However, it’s important to note that calorie needs vary depending on factors such as age, sex, height, weight, and physical activity level. It’s always a good idea to consult with a registered dietitian or healthcare professional before making any significant changes to your calorie intake.

Counting calories can be important for a few reasons:

1. Weight management: Counting calories can help you manage your weight by ensuring that you are consuming the right amount of energy for your body’s needs. If you consume more calories than your body needs, you are likely to gain weight, while consuming fewer calories than your body needs can lead to weight loss.

2. Awareness: Counting calories can help you become more aware of what you are eating and drinking. It can help you identify patterns in your eating habits and highlight areas where you may need to make changes to improve your overall health.

3. Portion control: Counting calories can help you understand appropriate portion sizes for different foods. This can be particularly helpful if you are trying to lose weight or if you have difficulty controlling your food intake.

4. Health conditions: Counting calories may be helpful if you have certain health conditions, such as diabetes or heart disease. By tracking your calorie intake, you can manage your blood sugar levels or reduce your risk of developing cardiovascular disease.

Additionally, focusing solely on calorie counting can lead to an unhealthy preoccupation with food and weight, and it may not take into account the quality of the food being consumed. Therefore, it is important to prioritise a balanced and healthy diet, rather than just focusing on calorie intake.

Diet experts at our gym in Dubai Silicon Oasis recommend  that everyone be aware of their body type, nutritional preferences, and health conditions to enable one to choose what is best for themselves. Always keep in mind that it is better to consult your dieticians about tailoring your routine rather than making the decision on your own! 

Having a weekly fitness plan is crucial if you want to lose weight. Exercise is an essential component of weight loss as it helps you build lean muscle mass, boosts metabolism and helps you burn more calories even when you’re not exercising. Our professionals at the gym in Al Barsha explain the importance of keeping a fitness plan for weight loss. They are:- 

• Helps you stay on track: Having a weekly fitness plan helps you stay focused and committed to your weight loss goals. When you have a plan in place, you are less likely to skip workouts or fall off track.

• Ensures consistency: Consistency is key when it comes to weight loss. By having a weekly fitness plan, you can ensure that you are consistently working towards your goals and making progress.

• Provides structure: A weekly fitness plan provides structure and organisation to your workouts. It allows you to plan out your workouts in advance, which can save you time and ensure that you are working all the major muscle groups.

• Helps you track progress: A weekly fitness plan allows you to track your progress and see how far you’ve come. This can be a great motivator and help you stay committed to your goals.

• Increases energy levels: Exercise can help boost your energy levels and reduce fatigue. By sticking to a weekly fitness plan, you can increase your energy levels and feel more motivated to continue with your weight loss journey.

Strategies:-

But people always face some difficulties while planning strategies for weekly fitness plans.

Here are some strategies to maintain your weekly fitness plan and lose weight:

• Set specific and achievable goals: It’s essential to set specific and achievable goals to stay motivated. Set realistic goals that align with your fitness level and work towards them.

• Create a workout schedule: Plan your workouts for the week in advance, and stick to the schedule. This will help you stay focused and committed.

• Mix up your workouts: Incorporate a variety of workouts, including cardio, strength training, and flexibility exercises. This will help prevent boredom and keep your body challenged.

• Find a workout partner or accountability buddy: Having someone to exercise with or check in with can help keep you accountable and motivated.

• Track your progress: Keep a record of your workouts, measurements, and progress towards your goals. This will help you see how far you’ve come and keeps you motivated.

• Make healthy dietary choices: A balanced diet is critical for weight loss. Make sure you are eating enough protein, fibre, and healthy fats, and limiting your intake of processed foods and sugar.

• Be consistent: Consistency is key when it comes to weight loss. Stick to your workout schedule and dietary choices, and don’t give up even if you don’t see results right away.

Remember that losing weight and getting fit takes time and effort, but the rewards are worth it. Stay committed and motivated, and you’ll achieve your goals.

Breaking Down of Exercises:-

Breaking down exercises allows you to create a well-rounded routine that targets all the important muscle groups, promotes fat loss, and reduces the risk of injury.  By breaking down your exercises, you can target specific muscle groups on different days. This ensures that you’re not overworking any one muscle group and can achieve maximum results. By breaking down your exercises into a weekly plan, you can ensure that each muscle group has enough time to recover before you work it out again.

In addition to it, Overworking a muscle group can lead to injury. By targeting specific muscle groups on different days, you reduce the risk of injury. Also, doing the same exercises every day can get boring and make it harder to stick to your fitness routine. Through this process you can add variety to your workouts and keep things interesting. Our skillful trainers at the gym in Dubai Silicon Oasis advocate visiting the gym and getting in touch with the personal trainers. They will help you customise weekly fitness plans. 

In conclusion, a weekly fitness plan is essential if you want to achieve your fitness goal. It helps you stay on track, ensures consistency, provides structure, helps you track progress, and more than anything it gives you self satisfaction. A qualified fitness professional can help design a strength training program that is safe and effective for your individual needs and goals.

So, make sure to create a plan that works for you and don’t forget to stick to it to achieve your goals. 

Everything in your body is precious. Every part of your body has to be given equal importance when considering exercises. Your legs are incredibly important for many reasons. Regular exercises such as  walking, running, cycling etc are essential for overall health, more than that legs play a crucial role in enabling physical activity and it has been shown to have countless mental health benefits, including reducing anxiety issues. Our 24*7 Gym in Dubai Silicon Oasis gives awareness to pamper your legs and advises five exercises to tone your legs. They are:-

1. Squats:-

Squats are a highly effective exercise for toning and strengthening your leg muscles. It targets multiple muscle groups in your legs, including your quadriceps, hamstrings, and glutes. By engaging these muscles, you can tone and strengthen legs more efficiently than with other exercises that only target one or two muscle groups. It can help to increase muscle mass and definition in your legs. This is because the exercise requires you to lift weights, which creates resistance and stress on muscles, encouraging them to grow and develop. This is a compound exercise, meaning they work multiple muscle groups at once. 

Squats are a great calorie-burning exercise. By engaging large muscle groups in your legs, squats can help burn more calories during workout, which can contribute to weight loss and toning. Furthermore, this requires good balance and stability to perform correctly, and regularly performing squats can help improve your overall balance and stability, reducing the risk of falls and injuries.

2. Box Jumps:-

Box jumps are a plyometric exercise that can be highly effective for toning your leg muscles. These work multiple muscle groups in legs, including quadriceps, hamstrings, glutes, and calves. By engaging these muscles, you can tone and strengthen legs more efficiently than with other exercises that only target one or two muscle groups. In addition, this requires using explosive power to jump up onto the box, which can help improve overall leg strength and power. 

This is not only a high-intensity exercise that can help you burn a significant number of calories, but  can also contribute to weight loss and toning.Box jumps are an excellent exercise that require good balance and coordination to perform correctly. Regularly performing box jumps can help improve overall balance and coordination, lessen the risks that are caused by various problems.

3. Resistance Band Leg Presses:- 

Resistance band leg presses are a type of exercise that involves using resistance bands to perform a leg press movement. This exercise primarily targets the muscles of the legs, including the quadriceps, hamstrings, and glutes. To perform resistance band leg presses, you will need a resistance band and a stable surface to anchor the band. You can anchor the band to a wall, a sturdy piece of furniture, or a resistance band anchor point. To perform the exercise, stand with your feet shoulder-width apart and step on the resistance band. Hold onto the handles of the band and bend knees slightly. Then, press your feet into the band and straighten your legs, extending them out in front of you. As you press your legs out, focus on squeezing leg muscles and keeping your core engaged. Hold the position for a moment before slowly releasing the tension in the band and returning to the starting position.

Resistance band leg presses are an effective way to tone your legs because they provide constant resistance throughout the movement, which helps to increase muscle activation and build strength. They are also a low-impact exercise, which makes them suitable for people of all fitness levels.

4. Lunges:-

These are a popular exercise that target the muscles of the lower body, including the quads, hamstrings, glutes, and calves. They involve stepping forward with one leg and lowering the body until the front thigh is parallel to the ground, then pushing back up to the starting position. These provide a great way to build strength in the muscles of the legs. By challenging these muscles with resistance, you can help them grow and become stronger, which can improve your overall athletic performance. Lunges need a great deal of balance and stability, which can help improve your overall coordination and athleticism. 

Lunges can be considered as an effective exercise for toning the muscles of the legs, as they help to shape and define the muscles in the thighs, hamstrings, glutes, and calves, which can help give your legs a more sculpted appearance. By incorporating lunges into your workout routine, you can improve your cardiovascular health and burn fat, which can help you have a leaner, more toned physique.

5. Step-ups:-

They involve stepping up onto a raised platform, such as a step or a bench, using one leg at a time, and then stepping back down. It provides resistance against your body weight, which can help build strength and endurance in your leg muscles.

By embracing these holy grails into your workout routine, you can help tone and strengthen your legs, giving them a more defined and sculpted appearance. And it is really crucial to do it perfectly. You can get in touch with the personal trainers at our gym in Al Barsha, as the trainers will give you a clear cut idea of how to do these exercises to get the maximum result. 

People are always confused with how to choose the best v/s worst protein for the upliftment of your health. Protein is an integral macronutrient that is needed by the body for infinite functions such as reconstructing and renovating tissues, generating enzymes and hormones, and nurturing healthy bones, muscles, and skin. It is significant to eat a sufficient amount of protein as part of a healthy diet, but not all sources of protein are generated identical. Some protein sources are observed to be healthier than others due to their nutrient content and impact on health, while others may have negative outcomes on health when consumed in excess.

In this article, we will discuss the best and worst sources of protein to eat for your health. We will provide an overview of the nutrient content, health benefits, and potential risks associated with various protein sources, including animal-based and plant-based options. By understanding the differences between these protein sources, you can make informed decisions about your diet and choose the best sources of protein to support your health and wellbeing. Our experts from the gym in Dubai Silicon Oasis classify what are the healthy proteins and unhealthy proteins for your health.

Healthy Protein 

Healthy protein refers to protein sources that provide essential nutrients and are beneficial for overall health when consumed in moderation as part of a balanced diet. These protein sources contain all the essential amino acids that the body needs to function properly, as well as additional nutrients such as vitamins, minerals, and healthy fats.

Healthy protein sources can come from both animal and plant-based sources, and may include lean meats, fish, poultry, eggs, dairy products, legumes, nuts, seeds, and whole grains. Choosing healthy protein sources that are low in saturated and trans fats, and free of added sugars and sodium, can help reduce the risk of chronic diseases such as heart disease, diabetes, and obesity.

In addition, consuming healthy protein sources as part of a balanced diet can help support muscle growth and repair, promote satiety and weight management, and improve overall nutrient intake. It’s important to note that consuming protein in excess of what the body needs can also have negative effects on health, so moderation is the key when it comes to consuming protein.

 There are many sources of healthy protein, including:

1. Lean meats: Chicken, turkey, beef, pork, and other lean meats are excellent sources of protein, as well as important nutrients such as iron and zinc.

2. Fish: Fish is a great source of protein and omega-3 fatty acids, which are essential for heart health. Examples of healthy fish include salmon, tuna, mackerel, and sardines.

3. Eggs: Eggs are a nutrient-dense source of protein, as well as important vitamins and minerals such as vitamin D and choline.

4. Dairy products: Low-fat or fat-free dairy products such as milk, yoghurt, and cheese are good sources of protein, calcium, and vitamin D.

5. Legumes: Legumes such as beans, lentils, and chickpeas are high in protein, fibre, and other important nutrients. They are also a good plant-based source of iron.

6. Nuts and seeds: Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds are good sources of protein, healthy fats, and fibre.

7. Soy products: Soy products such as tofu, tempeh, and edamame are good sources of protein and other important nutrients. They are also a good plant-based source of calcium.

8. Whole grains: Whole grains such as quinoa, brown rice, and whole wheat bread are good sources of protein and other important nutrients, such as fibre and B vitamins.

It’s important to choose protein sources that are low in saturated and trans fats, and free of added sugars and sodium, to maximise the health benefits of protein.

Unhealthy Protein:- 

Unhealthy protein refers to protein sources that may have negative effects on health when consumed in excess or as part of an unbalanced diet. These protein sources may be high in saturated and/or trans fats, added sugars, and/or sodium, and may lack important nutrients such as fibre, vitamins, and minerals.

A few examples of unhealthy protein sources are given by our expert team of gym in Al Barsha:

1. Processed meats: Processed meats such as hot dogs, bacon, and sausage are high in saturated fats, sodium, and preservatives, and have been linked to an increased risk of chronic diseases such as heart disease and cancer.

2. High-fat meats: Meats such as fatty cuts of beef, pork, and lamb are high in saturated fats and cholesterol, which can increase the risk of heart disease.

3. Full-fat dairy products: Full-fat dairy products such as whole milk, cheese, and butter are high in saturated fats and cholesterol, which can increase the risk of heart disease.

4. Fried foods: Fried foods such as fried chicken, fish, and French fries are high in saturated and trans fats and can increase the risk of heart disease and obesity.

5. Sugary protein bars and shakes: Protein bars and shakes that are high in added sugars and artificial ingredients may contribute to weight gain and increase the risk of chronic diseases when consumed in excess.

It’s important to consume these protein sources in moderation and as part of a balanced diet to minimise the negative effects on health. Additionally, replacing unhealthy protein sources with healthier options can help improve overall nutrient intake and support long-term health. 

Many of us are aware of the physical benefits of exercise: managing weight, building strong muscles and bones, lowering blood pressure, high stamina, and improved mood, just to name a few. But what about the mental health benefits of exercise? From removing depression and anxiety to keeping your memory power high, there is no compromise on mental health benefits. 

From a stress-free life to a boost in self-esteem, fitness is as great for your mental health as it is for your overall body. Below are the five mental health benefits of working out that will help you get more motivated in your fitness journey. You can get in touch with the personal trainers at Nitro Gym in Silicon Oasis to know more about the importance of mental health and benefits of exercise in real-life. 

Helps with depression and anxiety 

Regular physical activity can ease symptoms from mild to high levels of depression and anxiety as effectively as any other medication. Try to focus on yourself doing exercise— the feet hitting the ground or your hands lifting weights— or just concentrate on the rhythm of your breathing. Focusing on your body this way while exercising removes your constant worries, resulting in a more peaceful life. 

We can say exercise is a depression fighter, as doing regular physical activity promotes all kinds of changes in the brain that promote a feeling of calmness. Most importantly, it releases powerful chemicals in your brain called endorphins, which boost your spirits and make you feel positive. Last but not least, working out can also serve as a distraction from life, motivating to find some quiet time to stay away from negative thoughts that cause depression. 

Boosts confidence and self-esteem 

Doing regular physical activity is an investment in your mind and body. From improving posture to losing weight and toning muscles, one can achieve any fitness goal by doing exercise. All those personal achievements can boost self-esteem, and of course the confidence that comes with it. You’ll feel better about your physical appearance, and by reaching even small fitness goals, you’ll feel proud and have a sense of achievement. And finally, when it becomes a habit, it can encourage a sense of self-worth which makes you feel strong. 

 Better sleep 

If you struggle to get a sound sleep at night, doing regular exercise can help with that. Research shows that the effects of aerobic exercise on sleep are somewhat similar to those of sleeping pills. Moderate aerobic exercise increases the amount of time you spend in deep sleep. If you choose to exercise at night, try doing simple exercise like yoga or gentle stretching, as it helps  promote better sleep. 

Increases oxygen supply to the brain 

While doing physical activity, your heart starts to pump faster, resulting in increased oxygen supply to the brain, promoting potential improvements like memory, flexible thinking, and self-control. Exercises done regularly can improve blood flow to a great extent, reducing the risk of some conditions connected to cognitive decline. 

Can relieve stress

Let’s start with an example. Imagine you are coming back home after a stressful day at work and decide to hit the gym. You might feel a sense of relief while doing exercise. Therefore, those who exercise may be able to better deal with common stressors, and this could improve their overall quality of life. 

So if you’re feeling low in life, you might be one gym session away from having a positive day ahead. Nitro Gym in Al Barsha has experienced professionals to help you with your concerns. Start your fitness journey today and wishing a positive day ahead! 

A journal is the best tool to carve yourself out, and it is really helpful to maintain a sound life. But most people neglect or forget to keep a food journal. Research shows that many people’s New Year’s resolutions are to keep a healthy diet and maintain a proper physique, and it is really sad that many of them drop their resolutions only because of a lack of proper planning. Therefore, one has to keep a food journal that can reflect food hygiene. Undoubtedly, food journals are an essential tool for keeping a record of what you eat and drink throughout a day as a way to keep yourself on track.

Many questions will arise in our mind while planning to maintain a healthy diet. Such as

– How can I achieve a proper, healthy diet?

– What kind of diet should I follow according to my body type?

– Am I a gluttonous being?

– How often do I exercise?

– Am I eating fast food each day?

– Am I eating nuts, vegetables, and fruits properly?

– How often do I use beverages?

To ease your doubts, the team experts at Nitro Gym in  Dubai Silicon Oasis and Al Barsha , list out here the five reasons to maintain a food journal.

              To Create Self Awareness :-

Knowing yourself is an integral part of a diet journey. By this, we simply mean to find out your “hamartia,” or tragic flaw, which hinders you from keeping a healthy diet. A proper awareness of yourself, including negative and positive food habits, will definitely help to reach towards the goal. Apart from this, you can list out your likes and dislikes. If  writing down every single thing that you eat and drink is done on a daily basis, you will be startled and stunned by what you ingest on a daily basis. The more aware one becomes, the more likely they will be to avoid eating foods that are not good for their wellbeing in the future.

It can help lose weight by planning properly:-

“An hour of planning can save 10 hours of doing”, said Dale Carnegie. It seems evident, doesn’t it? It is very important to keep track of what you are consuming in order to lose  or gain weight if you want to do so. But unfortunately most of us fail to maintain a food journal. As a result, one may be able to make the necessary changes in the diet that will catalyze the weight loss or weight gain process that they are striving for.

To aware about calorie intake :-

In terms of energy, calories are a measure of the amount of energy contained in a particular food or drink. Food journals help to control how many calories are in the food one eats and control the portion of food accordingly. It is possible to calculate calories very quickly and accurately by recording the food you eat and its amount in your journal.

To identify food sensitivities :-

Not all bodies are the same. They are varied according to different criteria such as age, flexibility, diseases, other physical conditions etc. For example, some may be gluten allergic, others may be allergic to shell food etc. A person can easily diagnose these problems with the help of a food journal and they can classify food as per that particular individual’s needs and body type. This will help to discover whether there are items you may be intolerant to and should be limited or avoided in your diet.

To plan exercise according to diet :-

Food journals are more beneficial to plan your exercises. It will uncover hidden dietary patterns and help track workouts and achieve a healthy body. Unplanned exercises contrary to the food intake can cause more harm than good to the body. So it is important to maintain an accurate food journal and should plan exercises appropriately.

In a nutshell, keeping a food journal is a mind blowing practice. Usually these journals are advocated by dietitians, doctors, and healthcare professionals. You can visit the gym in Al Barsha or DSO and choose a free trial pass to experience what it is like to be a member at Nitro Gym. That will guide you to ecstasy!

Following healthy eating habits will make your eating routine much easier, and you will enjoy eating rather than getting stressed about every meal you consume. Whether you are trying to lose extra kilos or just eat a healthier diet, maintaining a healthy eating routine will surely help you achieve your target. And wait; you will feel more confident and satisfied about your habits. Doesn’t that matter the most? 

To make your healthy eating habits more sustainable, it is recommended to choose three or four habits to kick-start your healthy eating journey. Once you master a few tips, you can slowly add more to your eating routine. Nitro Gym in Silicon Oasis has expert dieticians to guide you in choosing the perfect diet plan. 

If you are a health freak who sincerely wants to make positive changes in your routine, here are the top 5 healthy eating habits that you can try, which are approved by dieticians and, no doubt, incredibly impactful. 

Eat in moderation 

Have you heard the phrase “Everything in moderation”? Yes! Eating in moderation is the key to achieving your goal. For your overall wellness and nutrition, you can give yourself the complete freedom to eat whatever you want, but in healthy quantities. There is nothing to feel bad about having an ice cream or a slice of cake once in a while. You can enjoy the treat instead of having it with regret, and that’s what we mean by eating in moderation. 

Quick tip: Having your fridge stocked with unhealthy foods will make temptation too hard for you to resist. Try storing healthy snacks instead. Now, you are good to go! 

Listen to your body 

When people think of following a healthier eating habit, they often believe they have to give up the foods they love. They visualize meals of salads, diet foods, and lean meats with absolutely nothing added to them. Just the thought of living the rest of your life eating boring diet foods every single day is exhausting. Who likes to live that life?

Eat when you feel hungry. You don’t need to make yourself uncomfortable by following a method that isn’t your cup of tea. Mindless eating of food when you are not even hungry never gives you any positive result. Instead, it will lead to excessive calorie intake. On the other hand, mindful eating will make you eat when you feel hungry and stop when you are full. This will also teach you to enjoy the real taste of healthy foods. Enjoy your food rather than swallowing it. 

Don’t skip breakfast 

We are familiar with our ancestors saying that breakfast is the most important meal of the day. Few might have believed it, but some people skip breakfast because they think it’ll help them lose weight. 

Eating a breakfast high in fibre can be part of a well-balanced diet and can help you get all the nutrients you need for the day. Also, research shows that people who skip breakfast consume significantly more calories, carbs, trans fats, and added sugars during lunch, dinner, and mid-meals than people who eat breakfast.

Eat lots of fruits and veggies 

They are naturally good and contain lots of vitamins and minerals that can help keep you healthy. There are a variety of methods to include fruits and vegetables in your routine: put veggies in your sandwich, or simply replace unhealthy chips with fruit or veggie sticks. It’s recommended to include fruit with each meal to satisfy your sweet tooth. An interesting fact is that eating an apple 10–15 minutes before a meal may help you consume fewer calories than usual at your meal and prevent overeating! 

Small changes, big results 

When you’re trying to follow a healthy eating routine, it’s tempting to make all the changes at once. Instead of making big changes, it may be better to start with a few smaller and sustainable ones. And it’s likely more manageable and not overwhelming to begin with just one or two changes, rather than all of them at once. Making small, more manageable changes can help you establish lasting healthy routines and make the process of eating healthier more enjoyable. 

Following a healthier routine doesn’t mean you’ll never eat the foods you enjoy. You can eat healthy foods and still enjoy and look forward to what you’re eating. You can get in touch with the personal trainers at the gym in Al Barsha to customize your diet plan and routine. 

For decades, exercise has been championed as the most effective tool for weight loss. Most people might have the misconception that fitness and diet are two separate things. That’s a wrong statement. Diet and fitness are more interconnected than you think. The fact is that diet is just as important as fitness when it comes to achieving results. 

Along with physical activities, eating well can help you reduce body fat, lose weight, feel more confident, and reduce risk of illness. For the best dieting tips and customized diet chart, we have expert dietitians at Nitro gym Silicon Oasis, who can guide you well throughout your fitness journey. 

Exercise alone cannot make you lose weight 

The benefits of regular exercise are many. But is exercising without sticking to a healthy diet an effective way to lose weight? The simple answer is: a big No. Exercising while ignoring your diet isn’t a good weight-loss strategy. No matter how hard you workout, it won’t help much without dietary modifications. For an effective weight loss, you need to eat fewer calories than you burn. In fact, achieving a caloric deficit through diet is the key to weight loss. 

Exercise increases your appetite 

Have you ever finished a workout session and felt like you needed to eat a huge meal? Exercise increases your appetite because the body burns many calories as you workout, and this encourages your appetite to make up for the expended calories. 

Remember that feeling hungry isn’t a negative response from your body. Instead, it is an unavoidable side effect of losing weight and changing your dietary habits. Here, you should only think about increasing your calorie intake as you increase the intensity of workouts, while also maintaining your meals and snacks throughout the day. 

Nutritious foods give you energy to workout 

What you eat will directly impact your energy level. Eating a lot of junk food will make you less energetic for exercise. Instead, eating healthy will give you lots of energy throughout the day, and you will be motivated to workout as well. 

Fueling up your body by eating the right nutritious foods and drinking the right fluids in the right quantity gives you the perfect boost to workout. You won’t have enough energy to maximize your workout, and you’ll limit your ability to burn calories if you don’t eat nutritious food before the workout. 

Make sure you refuel yourself after your workout as well with foods that include enough carbs and proteins to get the desired result. 

Fitness + diet together give you results 

Diet and fitness go hand-in-hand when it comes to achieving results. Fitness is important because it helps burn fat, build muscle, tone your body, and more. But diet is just as important as fitness, as it gives the body enough nutrients to function properly. 

Whether you are doing the most intense workout ever in the world without following a proper diet, you aren’t going to get the expected results. Similarly, if you are following a super nutritious diet but not exercising regularly, you won’t see the desired change quickly. When you combine diet and exercise, you can achieve your goals faster than you think. 

The food we eat plays a crucial role in how we look and feel. Regular workouts are important, but diet also has the same effect on fitness. Focus on nutritious food intake and set it as a primary fitness goal. To lose weight and keep it off, follow the 80% nutrition, 20% exercise rule. It’s recommended to consult a dietitian before making any dietary changes to your routine. Nitro Gym in Al Barsha has experienced dietitians to help you make diet plans and workout routines. 

So, there you go! The food you eat is the fuel for your body. Results come from a combination of diet and fitness, so don’t avoid either! Enjoy your fitness journey!