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.

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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.

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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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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!