Do I change my nutrition plan in winters?

Just like we change our wardrobe to woollen and our heating bill is increased. Our body also undergo through some changes. It is important to understand that consuming hot drinks in excess to keep yourself warm will not do any good to the body. It is essential to consume the right nutrients during winters to keep the metabolism stable.

Food items which are rich in Vitamin C especially fruits and vegetables. It keeps the immune system working correctly as it has to work harder to fight cold and flu during the winters. Some good food example of Vitamin C; kiwi, guava, grapefruit, orange, lemon and vegetables such as broccoli, cauliflower, capsicums and Brussel sprouts are rich, natural sources of vitamin C. Other vitamin C-rich fruits include papaya, cantaloupe(Kharbooja) and strawberries.

Just like Popeye, eat up all the Spinach; the ZINC is needed! It boosts up the metabolism and helps to fight the cold. Secondly, make sure have stacked up packets of dry fruits. It should be your before breakfast meal; almonds, walnut and raisins.
Up your consumption of fish, eggs, porridge and cheese and avoid sugary meals or drinks. During winters; the body does not sweat as much it does in summers that stacks up the glucose in the body which later results in belly fat.

It is important to understand and know when these meals should be consumed and in what amount. It varies to every individual depending on their body type, metabolism and lifestyle/daily routine.

To know more about winter nutrition plans:
Email – affan.ezedrop@gmail.com

Instagram – Ezedrop.fitness

Oats should be your ideal breakfast!

No matter what time is it; we prefer to have delicious and satisfying meal. It does not matter what nutrients are being consumed as long as we are satisfied with the meal. There’s nothing wrong with that but it’s always a good deal to know what’s going inside the body and how long it will stay before it is digested. There are some food options out there which are shown healthy and ideal to consume; have you ever thought of reading the nutrients chart on these packed food items? Try going to the supermarket and pick up a juice bottle which say’s healthy and 100% pure and look at the nutrient chart written somewhere around the bottle. The sugar level on these small bottles is equal to the daily consumption of sugar of a human being. Same goes with oats; buying flavoured cereals instead of plain oats results the same, further there are dead components in these cereals as they do not require cooking.

WHAT TO EAT? It sounds boring to go around the supermarket and spend time reading the nutrition chart of every food item you buy. Well, that’s what I did and it took me few days to set up my meals. Items which require cooking are ideal to eat; do not go with frozen, precooked, instant cooked food items. Instead of flavoured cereals which are no doubt; DELICIOUS, have oats and mix ingredients in it. Try honey or cocoa powder(after they are cooked), add some fruits like bananas, apple or berries. You will see a different energy in your body and it will also help you maintain healthy weight.

To know more about your meals throughout the day:
Email – affan.ezedrop@gmail.com

Instagram – Ezedrop.fitness

Secret behind consuming MILK!

In our childhood, we all have that memory of being forced to have milk and end up with a milk moustache. We never really thought why would our parents force us to drink milk? does it help in getting good marks? Do you become intelligent? No, none of those.

However, later we noticed number of powders and powdered drinks in our favourite flavours. That let us to drink milk and made things easy for the parents. Although, we are drinking milk but we don’t know the difference in the components and benefits we are getting from that mixed powdered drinks.

The companies are offering these powders which do not expire for months and years. However, if you keep a fresh fruit or a glass of milk in a container; it wont last for more than a week and will not be fit for consumption. How come these powders are full of nutritions as they say?

Secondly, there is a difference between having a glass of milk and having a glass of milk mixed with something. For instance, Tea, Coffee, flavoured powder, sugar etc. reduces the nutrients of milk by approx. 50%. Whereas, our mind is so happy that you consumed 4-5 cups of coffee with milk and you are full of nutrients.. NO! In fact, the nutrients are dead or have reached bare minimum.
The whole point here is not to stop drinking tea or coffee. It is to make people; especially parents aware that they should give their child raw milk and not mix with anything to make it taste good so the child likes it. It’s an initial struggle which we all face but then it becomes a habit.

To know more about it and to know if milk is the right drink for you! Drop me a message:

Email – affan.ezedrop@gmail.com

Instagram – ezedrop.fitness (DM ME!)

WHEN is sugar beneficial for me?

It is said that everything that has been introduced in life has a purpose. Although we don’t think about it and continue with the people’s saying towards it. For example, Sugar has been criticised a lot and has been one of the most consumed food component at the same time. It is something similar to a medicine; you can consume it in solid form as tablets or liquid form such as syrups; the only difference is you don’t get any better with regular consumption of sugar. I have met people who really work hard at the gym and nutrition wise and they often do better than most of the trainers in the gym. Where do they go wrong? They forget to maintain the Glucose level in their body. NOTE: Glucose is present in solid and liquid form in most of the food components. Even if you are eating something which is not sweet; it may have sugar components you are not aware of! This can be the primary issue which is not letting you lose weight. Sugar, however, can be beneficial if the right amount is consumed at the right time!

To know more about this:

DM(Instagram) : ezedrop.fitness

Email Me! – affan.ezedrop@gmail.com

How do I maintain my body weight during the wedding season?

This time of the year is very lively and full of family gatherings and functions in India. Starting off with the festive season, of course festivals are incomplete without sweets which we all love. Moving on to the festive season where we all enjoy the exotic starters, delicious main course and desserts which goes straight to your heart!

I have noticed that during this time; people often take a break from exercise and nutrition plans. Although nothing changes except for few days when we have festivals and weddings. However, they continue with this break throughout the year. When asked, they just have these excuses; “Diwali break”; “I have got a wedding to attend”; “I’m travelling to my home town”. They end up spoiling their body which we worked so hard on throughout the summers.

The delicious food is hard to avoid during weddings. We all love it; I am a big fan of desserts and I go all in when I attend a wedding! However, it does not affect my physique, I eat and I take precautions to the amount of food consumed. NOTE: One time meal in a wedding is equal to the daily consumption of your normal day routine (Approx. 2000-3000 calories).

HOW DOES IT WORK?

Well, first of all, you have to understand that this does not come easily. You have to starve yourself for a week prior to the event. It’s simple mathematics; cut down 500-700 calories each day and consume food components which are rich in nutrients. Reduce consumption of carbs, avoid fast food and soft/sugar drinks. Increase the consumption of greens and protein. Your daily cut down of 500-700 calories will be recovered on the day when you consume more than 3000 calories and your body will not be affected. In fact, it will help in boosting up your metabolism rate and will not affect your body as much.

For more information on the nutrition plans for such events ; DM me on Instagram or send me an email – affan.ezedrop@gmail.com

It’s a one time investment and same plan can be followed for any event with delicious food!

Is lifting weights important?

I used get that a lot, especially from my past trainers.. LIFT WEIGHT OR STAY SMALL.. This concept was not clear until recently when I had finished a workout plan with basic nutrition. I created a workout routine for myself which include basic exercises targeting the bigger muscles. On the other hand, nutrition included carbohydrates and natural protein intake from various forms of food. I did not consume any supplement for this plan. I noticed a boost of energy in my body which I never felt in the past years of workout. It made my body more energetic and full of endurance.

On the contrary, during the time I was all about heavy lifting; I use to stay in bed for hours relaxing my muscles. YES!, the result came out great but it was not worth it. Plenty of things got affected; especially work.

Recently, I came up with this plan inspired by athletes; the FIRST thing is RUNNING, believe it or not. It is the key to bring activeness in your body. Secondly, forget heavy weights and consider proper form & the right tempo. It is VERY VERY VERY important that you follow proper form of the exercise. Suppose, you are lifting heavy weight on a bench press and your grip is almost right (slightly inward) and your wrist is loose. This is something you do not want to experience! However, when you are lifting moderate weights, you will notice the burn/stretch in your muscle and where exactly the effect is coming at. It is exactly what you want. Follow the RIGHT tempo! Consuming 1800-2200 calorie diet with this workout routine; the results will come out great! REMEMBER, the chances are it will not work for you if you do not follow the right nutrition plan. 80% of it depends on the food you consume.

It was worth the time and effort I had put in this plan, the results came out great which motivate me even more to stick to this plan. The BEST part is; plenty of food options are open in this nutrition plan!

How can JUNK FOOD be healthy for you?

JUNK FOOD! We all know is the best thing in the world.. Not for all but for majority of us.
I, myself, have been a fan of Pizza especially the thick base ones! It is like food from heaven for me. However, since I started out my career in fitness; the gym I use to got to, they had this motto that “Junk food” is not for people who train. Junk food is not for people who have fitness goals to achieve. It is not for HUMANS!

It made sense to me since JUNK FOOD has plenty of EXTRAA calories which our body does not require. On the other hand, the fitness centre also had a free soft drink machine set up in one corner… Now that didn’t make any sense to me. It made me question if these experienced people were right about JUNK FOOD?

I started my research on this; I had to try this on my body and then on other body types. I did not gain any weight after eating JUNK FOOD or got any kind of bloated feeling in my stomach. I should tell you this; it felt GREAT doing this research as I got to eat the thick crust pizza multiple times!’

It is very IMPORTANT that I should tell you how it did not effect my body. Normally, it would make a difference in your performance, your health and you will feel BLOATED! Even during workouts, we know if we do exercise in proper tempo and movement, we will get results! We follow the same scenario here!

PLEASE NOTE, before you order your favourite junk meal, let’s say a KFC zinger burger, make sure to order a bottle of normal water. Drink it before your burger arrives. Do not drink it all at once, takes small sips and drink at least 250ML upto 750ML. Secondly, do not order a soft drink with the burger. You are here to enjoy the burger not a soft drink! When your burger arrives; take your time to finish it, don’t go CRAZY on it! Have small bites, CHEW IT properly, just think it as the last burger you are gonna eat! Lastly, when you are done eating, do not drink any liquid, not even water for at least half-hour. We like to fill our belly with water after we finish our meals, DONT!

If we think about it, what does junk food contain? Flour? Sauces? Cheese? Ultimately it is food which our body need, our body require. Obviously we cant feed on the same thing every day, our body does not function that way. However, we can keep ourselves happy and SATISFIED with our cravings!

Are Supplements essential?

I’ve come across people who are completely against supplements and consider them hazardous to health. On the other hand, there are some of my friends who consume supplements on a regular basis even if they don’t exercise!

Well, both of them are correct! Let’s discuss:
First Situation – NO supplements – Supplement is made up of artificial process, for people who have a very minimal workout routine should stay away from supplements as its not going to bring much of a difference. Although, if you do not burn enough calories and consume excess proteins; it might effect your digestion organs! There are healthy alternatives which you can consider!

Second Situation – Supplements – People who are against supplements and spent plenty of time in the gym; it becomes necessary for them to consume it as it helps in faster recover of the muscles. However, some population tend to stress their muscles and does not provide enough nutrient which results in reducing the productivity and muscle growth! You have to make sure your Nutrition and Workout is balanced for you to see results!

Which Workout/Nutrition plan will work best for me?

Any plan you follow will work best if you follow it with DISCIPLINE.

Personally, all kind of nutrition plans have worked for me; be it for weight loss, weight gain, muscle gain and so on. If you keep a good routine of meals, sleep, and workout. You will achieve your desired goals!

It is really important to know about the human body and how it functions so we can operate it in the best way! For example, having 6–8 hours of sleep but you should be in bed before 12 Midnight!
This helps the human body to respond better and give better results!

How Important is Water?

In simple words, if we do not consume Water; we will not survive.

The human structure is made up of 70% water; our body needs water throughout the day. People survive with having just one glass of water because they do not feel the thirst. I don’t blame you for that; everyone hates to go the loo every now and then!

Before you do that again; just think about it for a minute; the cells of our body, tissues and organs function themselves with water. If they do not get enough fluids; they will not function which will result in diseases! We don’t want them!

Countries such as UAE, India and Australia; the consumption of water is very essential! You may not feel how is your body getting damaged because it happens internally. You will realise when it has reach its limit and then it will be late to respond to it.

I would suggest you to keep a bottle with you all the time! You should be consuming 4 Litres and gradually increase it to 6 to 7 Litres.