Most people make healthy lifestyle choices—cut down on calories, do regular workouts, avoid junk foods, and so on. But despite following a strict weight-loss diet, do you still find yourself unable to lose weight? If the answer is yes, you are making some weight loss mistakes that prevent you from seeing the changes you’re looking for. Here are 8 common mistakes that people make when trying to lose weight. 

Not drinking enough water

The advice to drink enough water may seem overstated, but studies show a relation between water intake and weight loss. Firstly, it is an appetite suppressant and can help you feel full. Water is also essential for the process of burning fat stored in the body. It is also the best substitute for sweet drinks like cola and juice. Lastly, it keeps the body hydrated and the mind fresh. One bonus perk- your skin will be glowing! So make sure to stay hydrated especially after a workout.

Following health fads like juice cleanses

Following a liquid diet can be a good source of vitamins and may lead to weight loss. However, they have many undesirable effects that are not highlighted by the wellness companies. These diets are usually void of protein and necessary fats. It can also lead to fatigue, headaches and nutrient deficiency. Though juice cleanses can lead to weight loss, it will be short term and may do more harm than good. It is better to lose weight in a healthy manner than look for quick fix solutions.

Only focusing on cardio

Cardio exercises are popular because it helps you burn more calories. In the process, do not neglect strength training exercises which can also help you lose weight. Strength training not only converts fat into muscle mass, but also helps trim belly fat. Maintain a balance between the two kinds of exercises for the best results. 

Consuming ‘diet’ foods 

We all understand how soda may inhibit our progress, and stay away from it. But a hidden enemy is the diet soda which we think is safe. In reality, the artificial sweeteners contained in diet sodas are also harmful and addictive. Plus, they also make the body crave sweet things. Instead of soda or packaged fruit juice, opt for water. To give it a hint of flavour, add mint or sliced oranges. Or better yet opt for green tea- a weight loss staple. For more favorable diet tips, you can get in touch with the personal trainers at Nitro Gym, and experience the exhilarating journey at the gym in Silicon Oasis. 

Not enough protein

Protein is one of the most important nutrients for promoting weight loss. In addition to reducing the intake of fatty foods, increase your protein intake. For best results, it is recommended to consume 30% protein of total calorie intake. It helps in reducing appetite, increases metabolism and also helps muscle development. Egg, milk, cheese, yogurt and fish are good sources of protein. For vegetarians, protein is available in green peas, lentils, peanuts and oats to name a few.

Too much protein

While protein is important in building muscle, excess intake can actually lead to weight gain. Excess protein is stored in the form of fat if the amount of protein consumed is more than calories burned. Remember to be careful while using protein powders and protein shakes as they may also contain excess calories and added sugars. The gym experts at Nitro Gym, one of the best gyms in Al Barsha, will help you develop customized plans exclusively for you. 

Not getting enough sleep

Several studies connect sleep deprivation to weight gain. A healthy 7 – 8 hours of sleep is needed for the human body to rest. Sleep helps keep a healthy metabolism. The hormones ghrelin and leptin are affected by sleep deprivation. These hormones actually help us regulating our eating habits. Lack of sleep throws off the balance, leading to weight gain. So put down your phone and hit the hay an hour earlier- it may help you achieve your goals faster.

Being too focused on the scale

While regular weight tracking helps visualise progress, being hyper focused on the scale may give you anxiety about your weight loss or lack thereof. It is important to understand that weight fluctuates daily based even on the amount of water you drink. If you are strength training, you may find weight stay the same for some time due to the fact that fat loss is being compensated by increase in muscle mass. So remember to be kind to yourself while doing the best you can. 

Above all keep in mind that the simple acts of working out and healthy eating are contributing to a healthier and proactive lifestyle, and you are miles beyond where you first started. 

Cheers!

Are you a woman with strong willpower and dedication? Have you been considering entering the world of female bodybuilding, but you’re not sure where to begin? Starting bodybuilding for women requires three things: a great workout routine, an equally impressive diet, and complete dedication.

Bodybuilding is no small commitment, but it’s definitely one that’s worth exploring. No matter how strong and courageous you are, the road from a complete beginner weightlifter to an intermediate bodybuilder is sure to be a long and sweaty one. It doesn’t mean you can’t achieve your bodybuilding goal; you can definitely achieve success if you have the proper mindset and dedication. 

Female bodybuilding has grown too much in fame in the last few decades. If you have a strong ambition or desire to step onto the female bodybuilding stage, stop pondering how to start it. Instead, kick off your incredible bodybuilding journey today. Not every gym can be the training zone for bodybuilders. Body building requires some special and heavy equipment. Nitro Gym in Silicon Oasis is well equipped and a favorite among bodybuilders. As one of the top bodybuilding gyms in Silicon Oasis, it has dedicated gym experts who will help you with bodybuilding training sessions and personalized diet charts. 

How to start bodybuilding for women? 

So you want to become a competitive bodybuilder? We got you. With focus, dedication, and willpower, without a doubt you can achieve your dream body. Stop procrastinating your goals and start your bodybuilding journey today. These steps will surely help you with the process. 

Choose a personal trainer 

First comes first! Why should someone hire a personal trainer? The answer is pretty simple. There will be days that even the dedicated gym-goer will not want to go to the gym, or a high-calorie food (maybe a cupcake or pizza) will sound a whole lot better than lean meat and veggies. Hiring an experienced personal trainer will help you in many ways, like making a routine, customizing diet charts, motivating, and of course, an extra kick to get through your lazy days and tough workout session. Nitro Gym, one of the best equipped gyms in Al Barsha, has personal trainers to motivate you with personal diet charts and workout plans and will always keep track of your progress. We have trainers in DSO as well as Barsha who have been into competitions as well as champions in the competition. 

Proper Training 

There are two stages in a bodybuilding program: bulking and cutting. The bulking stage of training can last as long as needed to gain the muscle mass desired. Athletes mainly focus on an excess of calories to build muscle while minimizing body fat gain. On the other hand, cutting is a slow and steady process of creating a calorie deficit, and using cardio and high-intensity interval training to reduce body fat while maintaining as much muscle mass as possible.

Don’t ignore machines. If you are a beginner weightlifter, it can be beneficial to use machines, as they will keep the body in the proper position throughout the exercise. Nothing beats working hard and lifting heavy weights to build lean muscle, being precise with calories and the diet, and having the dedication to commit to a strict yet highly rewarding lifestyle. 

Proper Diet 

Trials and errors are part of finding the correct balance of calories and macronutrients for each individual. Carbs, protein, and fat are usually included in every meal, but the overall calorie requirement varies based on which stage of training you are in. Always concentrate on choosing quality proteins such as lean meat, fish, low-fat dairy, and eggs. Vegans can opt for seeds, nuts, legumes, and plant-based protein powders. If you have a hard time getting enough of this nutrient in your diet, consider using protein shakes. 

And last, be patient ladies! Increasing the size and strength of your muscles takes time, effort, and 100 percent consistency. Nothing changes overnight! Slowly, but progressively, your body will adapt, so it’s crucial to test yourself regularly to make sure that you are properly adjusting the weights, reps, and you are taking enough rest in between the workouts as you need to get stronger to increase the intensity of the workouts. 

Are you someone who just began your fitness journey? Or you want to start a fitness program, but you keep getting stuck on the benefits of strength training vs. high-intensity interval training? 

Both HIIT and strength training have their unique benefits, but one type of workout might be better suited for you depending on what your fitness goal is. Let’s look at the differences and similarities between strength training and HIIT to help you choose which is best for you.

STRENGTH TRAINING VS. HIIT: SIMILARITIES

Weight loss

These days, the two magic words in weight loss are HIIT and strength training. The more lean muscle you have, the more calories you will burn while you are at rest. Both strength training and HIIT support fat burning, but HIIT does so to a much greater degree. Since you’re performing exercises without much rest, you’ll have a higher heart rate. This will lead to burning more calories during the workout, and a greater level of afterburn. 

Build muscle 

Both HIIT and strength training will help you build muscle mass. Strength training will definitely give you the benefit of using more than 100% of your maximum, resulting in huge leaps in muscle size. During a HIIT workout, you can change the tempo to a high level of difficulty, resulting in more lean tissue. You won’t get huge with HIIT, but you’ll undoubtedly look lean and muscular.

Increase performance 

While high-intensity interval training helps improve agility, flexibility, and endurance, resulting in better performance, strength training increases your ability to perform weight-bearing activities. Nitro Gym is one of the best gyms in Silicon Oasis, with all the equipment that you need for your fitness journey. The professional experts at the gym will help you choose a workout plan that is suitable for you. 

Improve overall health 

Both of these training forms are beneficial for your cardiovascular health and overall wellness. Strength training and HIIT, both of which have been shown to support brain health, improve mood, and increase longevity. 

STRENGTH TRAINING VS. HIIT: DIFFERENCES

Equipment 

For most of the HIIT workouts, all you need is enough space to perform your training. On the other hand, strength training requires a few pieces of equipment, to name: a bench, a barbell, and dumbbells. But it’s always recommended to consult your personal trainer before moving on to any new exercise regime. Nitro Gym, the top equipped gym in Al Barsha has professional gym experts who can guide you well throughout your journey. 

Focus 

While strength training does support fat burning, cardiovascular health, and flexibility, HIIT workouts are better at it. HIIT also triggers higher levels of excess post-oxygen consumption, which is the afterburn effect that keeps burning calories for hours after you finish the workout. While high intensity interval training does help with muscle building, strength training is far better if you want serious size. 

Time 

Strength training is time-consuming; if you want to target more than 2 muscle groups at once, you may have to spend 1-2 hours, whereas HIIT workout time ranges from 15 minutes to an hour. 

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.

We all know that there are many benefits to going to the gym. But why do you think you need to go to the gym? To get that perfect body, look younger, and stay in shape? Or is it because everyone else goes there too? Or do you simply need to show off your muscles to someone? Whatever the reason is, I would say going to the gym works really well rather than sitting on the couch surfing the internet “how to lose weight and get in shape” while eating a packet of potato chips. 

The benefit of joining a gym is that you’ll be able to train across all fitness disciplines and will have access to expert instruction. Working out at the gym is more advantageous than working out at home. If you are doing new exercises at home, you might be confused about whether you are doing it the right way or not. A gym workout will make you a more productive person in all ways. You need to find out if the gym you’re going to join is the right fit. Nitro Gym is one of the top gyms in Silicon Oasis, with personal trainers and world-class equipment to help you in your fitness journey. 

Boosts energy levels 

Have you ever wondered how the people in the gym work out beyond their capacity and are still not exhausted for the rest of the day? Working out at the gym is a great way to boost your energy level and will help you feel more alert. If you often feel tired throughout the day and you would like to increase your energy level to some point, this is it. Regular physical activity boosts oxygen circulation inside your body, which allows your body to function properly and use its energy more efficiently.

Strengthen and shape your body 

Regular workouts and strength training will improve your physique in a way that you have only dreamed of. However, gym workouts are purposefully planned to bring your body back to shape. It helps increase your strength, flexibility, and speed. Depending on the size of your fitness facility, you may have everything you need under one roof to get the amazing benefits of gym workouts. Nitro Gym is a well-equipped gym in Al Barsha with the top-notch trainers that you can depend on at any time to help you throughout your fitness journey. 

Improves your body functions

Regular physical activities strengthen your heart, allowing it to pump more efficiently with less possible strain. It also keeps your blood pressure and blood sugar levels in the normal range and will keep your cholesterol levels in check. Plus, it can help manage the symptoms of depression and anxiety, which most people are suffering from nowadays. Daily gym workouts also help keep the fat levels in check and increase the body’s metabolism. 

Promote quality sleep 

Studies have found that people who exercise can sleep better than people who don’t exercise. Gym workouts enable you to have quality sleep. This will help you wake up energized in the morning. Physical activity increases the time spent in deep sleep, the physically restorative sleep stage. Deep sleep helps you to boost immune function, support cardiac health, and also control stress and anxiety to a great extent. 

Boost confidence 

Doing a regular workout routine at the gym can lead to higher levels of confidence and self-satisfaction. There are endless opportunities to set goals for yourself and achieve them while going to the gym, and you’ll be taking care of yourself while doing it! Think about the satisfaction of reaching goals you’ve set for yourself, and you’ll find that workouts can be a great tool for boosting your confidence.

Good for your muscles and bones 

People who exercise regularly at the gym are less likely to face problems with their bones and joints. Regular exercise provides athletic performance in the long term, even in older people. Bone-strengthening exercises are highly beneficial when it comes to increasing muscle strength. These exercises not only increase muscle strength but also result in better health. Increased muscle strength helps you perform your daily activities more actively.

What is weight loss: An Introduction 

Have you been struggling to lose some extra kilos and feel defeated despite your best efforts because you’ve seen no desired changes in weight? Before you move on to starvation mode to lose weight faster, read this. It is a common misconception that, in order to lose weight, you need to go on a starvation diet. NO! Weight loss doesn’t mean starvation. You might be working hard and putting a large amount of pressure on yourself on weekdays to eat healthy in smaller portions. This might be hard for you to control yourself when you are offering a treat, especially on weekdays. Not only will this completely negate the calories and fat you’d worked hard to lose for your physical health, it’s also likely to have a big negative impact on your mental health. The only way to avoid this is to not starve yourself. Instead, you can focus on eating small, but effective, meal portions that are nutritious enough to make you feel full. 

Weight Loss: Myths & Facts

When it comes to weight loss, many popular beliefs are just myths, and others are only partly true. Here are some facts and myths to help you sort through what you hear.

Myth#1 

Fat makes you fat 

This is a common misconception among people. Fat doesn’t make you fat. We gain weight when we eat more than we need, whether that’s from protein, carbohydrates, or fats. In fact, getting required amounts of healthy fats in your diet plan may make managing your weight easier. Natural food sources are normally considered to be good sources of fat. Eating these fats can help increase metabolism, stimulate fat burning, reduce hunger, optimize cholesterol levels, and even reverse type 2 diabetes.

Processed, refined, and fried foods are usually the ones that contain bad fat. These include mainly trans fats and inflammatory vegetable oils. An increased intake of these unhealthy fats can make you gain a lot of weight and also result in an increase in inflammation. 

Myth#2 

Carbs make you fat 

People, CARBS DON’T MAKE YOU FAT. The biggest misconception that we hear is the belief that carbs make you fat. Gaining weight is probably caused by eating more calories than your body requires, not by eating carbs. In fact, your body needs enough carbs to function properly. It is an important source of energy that fuels your muscles. If you’ve ever tried cutting carbs from your diet, you probably might have felt a lack of energy, fatigue, and increased hunger. Yes, this is the reason. If you’re eating the right types of carbs, you are giving your body the proper nourishment it needs. 

But be aware of ultra-processed foods like cookies, cakes, cereal, and ice cream that are full of sugar (carbs) without any of the benefits that smart carbs have – fiber, vitamins, and minerals. These carbs might taste yummilicious but have nothing to offer in terms of value to your body. 

Myth#3 

Diet needs to be radical In order to lose weight 

No, this isn’t true. A radical diet is not the solution for losing a lot of weight. Successful weight loss involves making small changes that you can stick to for a long time. You can find a way to cut calories that’s both tolerable and sustainable—not a diet that is too harsh and impossible to manage. 

Nutrition is an evolving science, with new myths and facts appearing every now and then. It is always recommended to consult a registered dietitian, who can help you separate fact from myth and help you achieve your desired health goals in a sustainable manner. Nitro Gym in Silicon Oasis has personal trainers who can help you out with the appropriate diet plans, and more. 

Myth#4 

Fast weight loss leads to weight regain 

This is a popular myth that you can hear from people. The fact is, those who lose weight faster tend to be more successful in the end, and there is no evidence that shows the opposite. Isn’t it a win right out of the gate? Why shouldn’t someone accept the good side of fast weight loss rather than running behind the “weight regain” myth? 

Myth#5 

You must eat breakfast to lose weight 

The base of this myth rests upon the belief that eating breakfast will enable a person to reduce their calorie intake throughout the day. It’s true that even today’s official nutrition guidelines recommend that we eat breakfast. However, there is no assurance that just eating breakfast will in any way decrease your total calorie intake for the rest of the day. People who skip breakfast might be hungrier at lunch due to their prolonged fasting state, but it doesn’t mean that people who have breakfast would necessarily eat fewer calories. If you are not having a filling and nutritious breakfast, the chances are that you may end up eating more than your body needs in the afternoon. Therefore, having breakfast may not necessarily reduce your weight, but you need to be in a calorie deficit to lose weight. 

Myth#6 

Spot reduction helps with weight loss 

The term “spot reduction” refers to burning fat from a specific area of the body, for instance, abdomen, hips, or arms. Spot reduction doesn’t help with weight loss; it’s a myth. If you lose a kg, you lose it from the entire body, from head to toe. During workout, the free fatty acids and glycerol used as fuel can come from anywhere in the body, not specifically from the area that is being exercised. You can get in touch with the personal trainers at Nitro Gym, one of the best gyms in Al Barsha, and you are all set to experience an exhilarating fitness journey.

Most dieters aim to lose body fat while preserving muscle mass. If you’re looking to cut down body fat, unraveling the secret sauce for preserving muscle mass while losing fat can feel quite challenging. This is a real challenge and requires discipline because the body tears down muscle tissue for fuel when you are in a caloric deficit. This doesn’t mean the process is very complicated, but it takes dedication, patience, and proper planning. It’s never a bad idea to consult your personal trainer before beginning a new regime. The professional trainers at Nitro Gym, the best gym in Silicon Oasis, will help you with the process throughout your fitness journey. 

Weight loss vs. fat loss 

If your prime concern is staying in shape and achieving a fit body, you might have definitely pondered the terms “fat loss” and “weight loss.” Weight loss and fat loss are often used interchangeably, but they have totally different meanings. 

In this world full of health freaks and fitness enthusiasts, one of the most common goals they aim for is undoubtedly weight loss. Many people around the world struggle with obesity, excess weight, and many other issues. While trying to lose extra calories and get fit, are you sure you are losing weight? I mean, what if you really want to lose fat, not weight? Pretty confused? 

Simply put, weight loss refers to the overall drop in body weight, that is, from muscle, fat and water. On the other hand, fat loss refers to a specific drop in the body fat levels. That is, weight loss from fat (fat below the skin and fat in the abdomen or around the organs). It’s a more healthful goal than weight loss. 

Because of this confusion, most people aim to work out with the purpose of fat loss but end up losing weight instead. It’s recommended to consult your gym trainer to understand more about these in detail. Nitro Gym, one of the best equipped gyms in Al Barsha, has passionate trainers who are dedicated to you on a full-time basis. 

Tips to lose body fat and gain muscle mass 

Get your cardio in 

A cardio workout is the key to losing weight. Don’t skip cardio; just know yourself how much cardio you need to get in to maintain your goals. High-intensity cardio is great, but low-intensity, low-impact cardio is equally beneficial for losing weight and preserving muscle mass. 

Eat more protein 

 Change your diet plan so that you include more healthy proteins and limit unhealthy fat sources. To maintain muscle, consume at least 1.2 g of protein per kilogram of body weight each day including foods such as lean meat, poultry, fish, eggs, yogurt, milk, soy beverages, tofu, and legumes. 

Carbs aren’t your enemy

Research shows that diets that are higher in carbs and lower in fat may be the better option for lifters and athletes who are looking to lose fat without losing muscle. If you are not eating enough carbs, you are sacrificing muscle as you lose weight. Without consuming enough carbs, the extra protein you eat will be used for energy instead of muscle repair and growth. 

Give yourself some recovery time 

In addition to eating healthfully and exercising, rest is equally important when aiming to lose weight and gain muscle. Give yourself some recovery time between workouts. Plan to take at least one or two days off from your exercises each week for better results. If you feel that your body is not coping with the intensity of your workout plan, consider reducing it by half or taking a few additional days off. 

Increase intensity and continue to strength train 

To challenge yourself and burn more calories, you can try increasing the intensity of your workouts. You can also try strength training that includes weightlifting, body weight exercises, and resistance band exercises. Strength training helps prevent muscle loss while losing fat. And please, don’t forget to take a break between your workouts. 

After all, consistency is the key. You can help manage losing weight while gaining muscle mass with a proper diet plan and workout to support fat loss, and maintain a calorie deficit while taking in a lot of protein, carbs, greens, fruits, and veggies. And don’t forget to set realistic goals and keep tracking your progress. Success is on the way.

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.

Engaging in physical activities and choosing low-fat foods has gained a significant role in recent years and is proven to be a trusted routine for a healthier life. But wait, don’t stress out thinking weight loss is a strict process. It is not! Be patient with yourself, and enjoy the process. For long-lasting results, you should try improving your diet and exercises in ways that you can maintain, rather than making extreme changes.

While changing your unhealthy diet to a much better one can be one of the simplest ways to lose weight, it can also be a great way to improve your routine, concentrate on your physical and mental health, and lead a more active lifestyle. 

While customizing a diet chart, it is important to ensure that the diet is balanced, and you receive all the required nutrients. It’s never a bad idea to consult your personal trainer before you opt for any new diet plan. Nitro Gym, the top-equipped gym in Silicon Oasis, has qualified experts who are dedicated in creating diet plans that are exclusively personalized for you.

 If you’re especially keen on a healthy weight-loss diet plan to shed the extra calories and manage your ideal weight, here are some top suggestions that will help you out. 

Low-carb diet plans

Are you keeping track of your calories, avoiding high-caloric food, and doing workouts every day, but your scale is stuck on the same number? If you’ve been doing everything to keep your weight on track in the “right” order, maybe it’s your diet that needs a fix, not your scale. 

Thankfully, there’s a super way to shed extra pounds that’s 100 percent effective, maintainable, healthy, and even “enjoyable” : low-carb. 

A low-carb diet involves eating fewer carbs and a higher proportion of protein and fat. In simple words, it’s about reducing the number of carbs you eat compared to your norm. This can also be called the keto diet; however, not all low-carb diets end in ketosis. The term “Keto diet” is actually meant for the very strictest form of a low-carb diet. 

For many years, we have been told that fat is harmful for our physical health. When you are on a low-carb diet, you don’t need to fear fat. Simply minimize your intake of sugar and starches, and ensure you are consuming enough protein—or even high amounts of protein—and you can eat enough natural fat to enjoy your meals. 

Instead of turning every meal into a math equation, eating low carbs and high proteins can help you with less amount of food intake without counting calories. The reason is that when you stay away from sugar and starches, the level of the fat-storing hormone insulin drops, which results in burning fat stored in the body. Moreover, the higher protein intake will make you feel full, thereby naturally reducing your appetite and promoting weight loss. 

Moderate carb diet plans 

When some people do best with low-carb diet plans, others do better on a moderate-carb diet. Only personal experimentation can find out which diet works best for you. But wait! Before trying out a new diet plan, talk with your registered dietitian before making any significant changes to your diet. The top-notch nutrition specialists at Nitro Gym, one of the best gyms in Al Barsha, will help you make nutrition plans that are exclusively customized for you. 

If you’re struggling to find a balance around carbs that you can maintain, moderate carb diet plans will be the perfect solution for you. Though you are following a moderate plan, that is a balanced diet, added sugars and other refined carbs are always unhealthy options. 100-150 grams of carbohydrate intake per day is the correct proportion for following this specific diet plan, whereas the proportion of low-carb diet plans lies between 50-100 grams. 

High-carb diet plans 

It’s a common misconception that eating carbs will make you gain weight no matter what. In reality, this is only true if the carbs come from the wrong sources. To tell the truth, high-carb diets can be healthy and beneficial for your body when they are sourced from nutrient-dense sources. 

For an efficient weight-loss diet, your foods need to be high in carbs and not refined sugars, as refined sugar does no good for weight loss. A high-carb diet that includes a lot of whole grains, vegetables, and fruits works well. The trick to making this work is consuming foods that have high fiber. Try to combine high-fiber whole grains with a source of protein that is low in fats. This will take longer to digest the meal and will also keep your insulin levels in check. As long as you maintain a calorie deficit with a high-carb and low-fat diet, it will help you lose weight.

After all, the diet that is best for you will always depend on your goals and activity level; the diet that works for you might not work for others, and vice versa. Someone who runs every day has different dietary requirements from someone who sits in an office all day and doesn’t exercise much. And to end the note, dieting is not something one should do out of boredom; rather, it is a beautiful process that you can enjoy doing with your whole heart. 

Scheduling a consistent workout improves your overall wellness. No matter what your age is, it is not a barrier to performing your desired physical activities. All you need is a strong mind to tackle all the obstacles in order to achieve the best result possible. Start the new path to your fitness journey with Nitro Gym, one of the leading gyms for kickboxing in Al Barsha.

Overcome your fear of exercise

  Research defines physical fitness as the ability to strenuously carry out daily tasks without fatigue and with sufficient energy. Even though people wish to start their physical activities, there is something that holds them back.

A nationwide survey found that 65% of women and 36% of men avoid the gym out of fear of being judged. If you feel so, always remember that no one is going to judge you unless you have the bold wish to hit your target.

Some people completely avoid exercise as they fear it may hurt them. In reality, exercise is not a painful activity. Still, if you feel it is painful, just slow down or stop and start again with strong willpower.

Success won’t come to you if you are not ready to accept risk and get out of your comfort zone. Nitro Gym is occupied with personalized trainers to fulfill your dream of a healthy body. Grab your appointment for kickboxing classes at our gym in Al Barsha. Let’s sort it out together.

Kickboxing tips for newbies

Kickboxing is a beginner-friendly exercise that will assist you in breaking down your calories, increasing strength and confidence. Beginner kickboxing classes involve groups of like-minded people who wish to improve themselves. Give prior importance to choosing an environment that will make you feel most comfortable. When you start to learn the basics of kickboxing, you will realize that it is a full-body exercise that tones and strengthens your body’s muscles. Despite the many advantages, starting might make a lot of people very anxious. Here at Nitro Gym, we love beginners. And our gym in Al Barsha provides you with the best facilities for your new endeavor.

This blog’s goal is to put your mind at ease and provide you with a few ideas to consider, that will undoubtedly make your beginning simpler.

Organize your personal goals.

Before beginning a new exercise regimen, it is critical to understand your current abilities and potential. Here is a bonus tip you can consider: setting your schedule with the help of a personal trainer. Nitro Gym is one of the best gyms in Silicon Oasis and offers you the best professional trainers who will assist you throughout all your sessions.

Opt for the right class

Once you know your potential, the next step is to choose the right class. There are plenty of kickboxing classes everywhere; before you jump into one, make sure your decision is accurate. Conduct detailed research on every aspect of the class. Utilize the help of social media to get an in-depth look into the training you choose. Reading the feedback of other people might help you choose the right one. Attend our kickboxing training in Nitro Gym and explore the magic that works for you.

Know your limits.

Kickboxing is a more intense workout than any other exercise. The first day of your class might be challenging as you are not yet used to it. You may feel exhausted immediately after the class. All you have to do is build your confidence and boost your energy.

As mentioned above, this is an intense workout. Make sure you consult your doctor if you have a chronic condition like asthma, diabetes, or obesity. Before starting your training, remember not to extend your workouts beyond your limits. It is always better to start kickboxing at a moderate level and work your way up to an intense level as per your requirements.

Get into gear.

Protecting your head and face is really important if you plan to engage in actual sparring. Injuries to teeth, jaws, and lips are common in contact sports like kickboxing. It would be beneficial for you if you purchased ankle supports, boxing gloves, and head gear. Don’t wear too loose or too restrictive clothes while practicing kickboxing. Don’t forget to carry a water bottle and a towel.

Eat well.

A study of kickboxers finds that a Mediterranean diet that includes fruits, veggies, whole grains, and fish might improve your workout performance, which in turn helps you trim down faster. Fueling up before a workout will maintain your blood sugar level and keep up your muscle energy store. Apart from good food, increase the intake of water before and after workouts.

Practice Meditation

Mindfulness and exercise are interconnected. Several Kung fu and karate trainers recognized meditation’s ability to improve mental health. It is a good practice to meditate for at least 10 minutes before arriving at the gym.

Kickstart your journey with Nitro Gym

Looking to get started? Contact NitroGym right away.