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:
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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!

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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!

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!

I have trouble in starting my Workout routine! WHAT TO DO?

This is one of those cases everyone has been through! We often hear these statements from people; ‘I’ll start from Monday for sure’, ‘I have tried everything; my weight is still the same’, ‘It’s not meant for me’, ‘Yes, I have membership for a year but I rarely go’ and so on. I used these statements because I have heard them personally from my friends & family. I will not lie; I am also a victim of this. It is difficult to get back to the gym when you have taken a break or come back from a vacation.

WHAT TO DO??

Well, some tricks I have adopted which have worked really well in the past. Firstly, never think of starting from Monday! Instead, go the gym in the afternoon on the weekend and get use to the environment. It will help you prepare for the coming week. Secondly, plan out your workout before you go the gym! You will know what you have to do in the gym so you don’t look in the mirror all the time. Thirdly, it is not necessary that you have to begin with Chest or Cardio; just do what you like the most, keep it at a low level so you don’t pull up any muscle. Lastly, take a friend to the gym. Most gyms offer FREE TRIAL to new customers; you can use that and have a nice time with your friend the very first day!

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.

There are no Muscle building workouts!

I did some research on this topic for the past few months and have found out that majority of the people who recently have joined a fitness centre have asked Google on how to increase muscle! If you are reading this and you are one of them, I request you to give 5 minutes to this BLOG so you can understand that even after heaving lifting and loading up stacks of supplements, you are not seeing results!

When we bring our muscle in motion; there is a tension created which results in breaking muscle tissues. Furthermore, we consume food which delivers the essential nutrients to that muscle and heals it. NOTE! This is where we make mistake, we create excess tension in our muscles and forget that it needs rest to heal and repair. Some of my clients use to workout 7 days a week without day off. Our muscle tissue wants time to repair and it gives better results! If you are new to the gym, make sure to give at least 2 day off in a week. Rather get a massage done on the day-off which will help your muscle to repair faster!

Why you should train with your buddy?

More than a thousand people ask this question every month, “Should I train alone or with a gym buddy?”, it would be much easier if these people asked this question to themselves. Before I reach towards a conclusion, I would like to point out that this is no rocket science! nor it is mathematics! It is does not require any sort of calculation or tests.

In order for you to get the answer, try to follow a routine for a week; it can be anything from waking up early at a particular time for the whole week, going for a walk, painting, cleaning, working etc. Make sure you set a time for this and do this routine in the time you have allotted yourself. You may/may not require to note down since its only for a week.

After a week, ask yourself if this was a burden or a duty you had to go through. If you took it as a task which had to be done on time. If yes, then you got yourself an answer to find a gym buddy! It can be extremely helpful in cases when you feel sidetrack; motivating each other in these situation can keep you and your buddy regular to the gym!