Category: Health & lifestyle

Yoga for Weight Control

Yoga for weight control is a safe solution, according to a study by the Fred Hutchinson Cancer Research Center in Seattle, Washington.

The research involved a group of 15,500 healthy individuals, both men and women in middle age. This demographic often faces challenges in weight management due to a decrease in calorie needs and a shift in energy levels as they age.

Regrettably, this is a reality that I’ve personally come to understand over recent years, where reducing food intake became an unwanted last resort. Despite engaging in daily cross-training, it took a full year to shed 16 pounds of excess weight.

Now, returning to the study: Yoga practice, in this context, meant dedicating a minimum of 30 minutes per week for at least four years. Comparatively, this may seem like a modest commitment, and some Yoga instructors used to claim that such minimal Yoga sessions would yield no significant results.

How times have changed; Yoga has been contributing to people’s fitness for approximately 5,000 years, and its myriad health benefits remain a subject of fascination, warranting further research.

Yoga Emerges as a Safe Approach to Weight Management

Alan R. Kristal, Dr.P.H., the principal author of the study from the Hutchinson Center’s Public Health Sciences Division, stated, “Individuals who maintained a healthy weight at age 45 and regularly practiced Yoga gained approximately three pounds less over that ten-year period compared to those who did not practice Yoga.”

Until we have comprehensive research findings, it’s reasonable to conclude that incorporating Yoga into your weekly routine, along with mindful eating, can contribute to weight management and potentially weight loss.

When seeking a Yoga instructor, look for someone who combines compassion with encouragement for more frequent practice. The benefits of regular practice, attending three to four Yoga sessions per week, can be remarkable, especially when sustained over many years.

Yoga for weight control is safe

Yoga offers a gentle approach, especially when compared to many high-impact aerobic exercises, making it an ideal practice for promoting long-term wellness. Your knees, spine, hips, and shoulders will benefit from the nurturing care that Yoga provides, granting them enduring health. In contrast, many contemporary exercise regimens may not boast the same protective advantages as Yoga.

In terms of nutrition, it’s crucial to distinguish between genuine hunger and cravings. Often, they are not interchangeable. As a devoted chocolate enthusiast, I’ve learned that indulging in an occasional piece of chocolate is a far wiser choice than succumbing to a dozen chocolate donuts. This isn’t an endorsement of excessive chocolate consumption but an invitation to savor it in moderation, avoiding daily indulgence.

In essence, what I’ve discussed revolves around awareness, self-control, and moderation. It’s imperative that we break free from mindless eating habits.

Recent studies revealed that women who incorporated a daily 1200 mg calcium supplement into their routine experienced a 54% reduction in premenstrual food cravings.

On a different note: Anxiety triggers the release of cortisol, a hormone that can amplify carbohydrate intake. Carbohydrates offer a temporary boost in serotonin levels, momentarily inducing relaxation.

Achieving your best physical condition is intricately linked with a positive mindset. Therefore, tap into self-improvement resources to maintain your journey toward optimal health on the right track.

Dive into our Yoga Journey Course

Meticulously crafted to cater to both newcomers and seasoned yogis.

Experience 13 video guided Yoga sessions, from foundational poses to advanced sequences.

Our course ensures not only physical revitalization, but also mental clarity and holistic well-being.

Yoga is a Safe Solution to Weight Control
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The First Rule Of Muscle Gaining

The first rule of muscle gaining – or should we say rules?

If there’s one thing I’ve learned in the gym, it’s that there are many basic rules you should abide by.

And if you want to make gains, you’d better learn them fast.

Another thing is that there are no shortcuts – you have to put in the work.

And it’s not just hard work. It must be smart work – working hard around the fundamental principles.

This is especially valid for a tough process like muscle gaining, but rest assured – with a little bit of dedication and knowledge, you can turn your body into a lean, mean muscle-building machine.

In this article, we’ll talk about the fundamental principle of muscle growth that you simply can’t “hack” your way around.

Why Do Muscles Grow?

Ever wonder why your muscles seem to grow after a streak of particularly grueling workouts?

It’s not just “toning” because first, toning is a myth, and second, muscles actually do undergo physical changes in response to new, previously unknown stress.

When you subject your muscles to a novel form of stress, they respond by growing larger and stronger.

This increased size and strength allow them to better withstand the stress in the future.

Essentially, muscle growth is just your body saying, “alright, let’s see what else you got.”

But the term “previously unknown stress” is quite generic, so let’s narrow this down a bit to a more specific definition.

Rule Number One

Most people who are new to weightlifting often ask the question, “How do I gain muscle?”

The answer is actually quite simple: progressive overload.

Progressive overload is the gradual increase of stress placed on the body during exercise.

“Oh, so I just have to lift heavier?”

Well, yes and no.

Progressive overload is not just about lifting heavier weights – it’s about challenging your muscles in new ways.

By constantly challenging your muscles with new stimuli, you will force them to adapt and grow.

Now, without further ado, let’s have a look at the 4 tried and tested ways to realize the principle of progressive overload.

Increase Weight

There is no shortage of advice on how to progressively overload your training.

But what is the most effective way to do it? Well, the most common method is to simply increase the training weights.

Besides bulk muscle growth, increasing the weights used will also stimulate strength gains, which compounds benefit in time.

Nevertheless, you shouldn’t go too quickly about it.

Here’s a sample progression you can use in your workouts:

Step 1 – Start off with a challenging weight and do 5 sets of 5 reps

Step 2 – With every workout, go up a couple of reps

Step 3 – When you reach 5×8 with this weight, increase by up to 5 kg and do the same

Step 4 – Rinse and Repeat

Increase Reps

In the simple progression we showed above, it became clear that increasing the weight is accompanied by increased reps.

This is, in fact, the second most common way to progressively overload, and it may just be less strenuous and have a slightly lower risk of injuries.

Realizing it is quite simple – monitor your sets and add a couple of reps here and there.

Increase Sets

Besides increasing the reps done and the weight used, you can also opt for an increase in the total number of sets completed.

You’ve done 5×8 for some time and can’t quite feel it?

Add another set of 8!

This is the third most common way to progressively overload, and combined with the second one (increasing reps), it’s a fantastic way to increase the total work you’ve done during a workout.

Decrease Rest

The most uncommon way of realizing progressive overload is by decreasing rest times between sets.

In other words, you make the body do the same amount of work but in less time.

This is a form of progressive overload that is often overlooked. By decreasing rest times, you force the body to work harder and adapt to the new demands placed on it.

This can lead to increased muscle size, as well as improved strength and endurance.

So if you’re looking for a way to take your training to the next level, try decreasing your rest times and see how your body responds.

You might be surprised at the results.

Final Words

So, what is the first rule of muscle gaining? It’s not just about increasing the weights used.

You must challenge the muscles in new ways.

But remember that you also have to eat enough protein and get good sleep.

By following this simple (but effective) advice, you can start getting results in no time at all!

And as always, if you need an extra helping hand, don’t hesitate to reach out to us!

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Yoga Success: 7 Important Tips

Yoga Success: Yoga has been proven to relieve stress by using exercises that unify the mind, body, and spirit. If you are new to yoga, these seven tips will start you on the road to a more centered life.

  1. Talk to your doctor and explain what type of yoga poses you intend to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor’s recommendations.
  2. Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether of not you can handle a program before you sign up. It’s very important to take it one step at a time. Try a few beginner classes before you attempt more vigerous classes. Don’t move ahead too quickly. Allow your body to adjust to your exercises.
  3. Listen to your body and be aware of your physical abilities. You don’t want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don’t allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.
  4. If you can’t find a class that meets your needs, you can always practice yoga at home. There are many books, programs, and tapes available to help you get started. Search for the best products on the Internet and read reviews. Talk to others for recommenations.
  5. Why not try private lessons? You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you’ve had private lessons and learned the basics.
  6. Find a yoga buddy. It’s nice to practice with someone and it will help reduce injuries. It’s also a great way to keep up your enthusiasm and interest.
  7. Eat lightly before practice. Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don’t let yourself get too hungry to think. You won’t be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises.

Now it’s time to grab your mat and a towel and get the most out of your yoga exercises.

Dive into our Yoga Journey Course, meticulously crafted to cater to both newcomers and seasoned yogis.

Experience 13 video guided Yoga sessions, from foundational poses to advanced sequences.

Our course ensures not only physical revitalization, but also mental clarity and holistic well-being.

Yoga Sucsess
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Caffeine’s Influence on Metabolism and Fat Burning

Caffeine’s Influence on Metabolism and Fat Burning should not be overlooked. Let’s take a closer look at how caffeine can help you reach your goals

Introduction: Beyond Morning Java

The scent of freshly brewed coffee marks the dawn of a new day for many. But caffeine, the active ingredient in coffee, plays a unique role in the fitness and metabolism landscape. What does science reveal about how caffeine impacts our metabolism and fat-burning potential?

Caffeine: The Inside Scoop

Unveiling the Molecule’s Magic

Caffeine, a natural stimulant, exists in varying amounts in coffee beans, tea leaves, and select plants. Its primary role in the human body is blocking adenosine, a neurotransmitter that promotes sleep and relaxation (1).

More Than Brainpower: Caffeine’s Muscular Effects

While caffeine’s brain-boosting prowess is well-known, its impact on muscles, such as improving power and endurance, has also been documented (2).

Caffeine and Metabolism: The Thermogenic Boost

Elevating Basal Metabolic Rate (BMR)

Studies indicate that caffeine can temporarily elevate BMR by 3-11%, with more substantial doses producing greater effects (3). This thermogenic effect means that the body expends more energy, even at rest, after caffeine consumption.

The Mechanics: A Closer Examination

Caffeine triggers the release of the hormone epinephrine (adrenaline) into the bloodstream. This hormone prompts fat tissue to break down and release fats, making them available as a fuel source (4).

Stoking the Flames: Caffeine and Fat Oxidation

Amplified Fat Breakdown

Research demonstrates that caffeine can boost fat burning by up to 29% in lean individuals and 10% in those with obesity (5). This surge in lipolysis, the process of breaking down fat molecules, is especially advantageous during aerobic exercises.

Exercise’s Role

When coupled with endurance training, caffeine’s fat oxidation benefits are accentuated, suggesting that exercise combined with caffeine can be a potent tool for those striving for fat loss (6).

Practical Application: Maximizing Caffeine’s Perks

Optimal Dosage for Metabolic Benefits

Determining the right caffeine dosage to maximize metabolic advantages can be a balancing act. While doses may vary by individual, most research suggests a range of 2.5 to 10 mg/kg of body weight (7).

Lean Individuals: Some studies propose that lean individuals might experience a more robust metabolic response to caffeine, warranting consideration toward the higher end of the dose range (5).

Obesity: Individuals with obesity may exhibit a more subdued metabolic reaction to caffeine, making a conservative initial dose advisable. Adjustments can be made based on individual tolerance.

It’s vital to recognize that responses to caffeine can vary significantly. Some may experience palpitations, nervousness, or digestive discomfort, even at lower doses. Hence, commencing with a modest amount and adapting according to personal tolerance is crucial.

Timing for Optimal Fat Oxidation

To harness caffeine’s fat-burning prowess, especially within the context of exercise, timing is pivotal.

Pre-Workout Intake: Consuming caffeine approximately 30 minutes to an hour before aerobic activities can maximize its fat-burning properties. During this timeframe, caffeine-induced adrenaline release peaks, optimizing fat tissue breakdown (4).

Morning vs. Evening: Morning caffeine intake aligns with our body’s natural cortisol rhythms, enhancing alertness and metabolism. Conversely, evening consumption, especially close to bedtime, can disrupt sleep. Sleep disturbances can negatively impact metabolic health, so timing caffeine consumption to avoid sleep disruption is advisable.

Coffee or Supplements?

While coffee reigns as the primary caffeine source, alternatives like energy drinks, teas, and supplements exist.

Coffee: Beyond caffeine, coffee boasts additional beneficial compounds like antioxidants. However, caffeine content can vary based on the type and brewing method. An average 8-ounce (240-milliliter) cup contains around 95 milligrams of caffeine, with amounts ranging from 70 to 140 milligrams.

Supplements: Caffeine pills offer precise dosing, aiding meticulous intake tracking. Yet, as with any supplement, ensure it originates from a reputable source and consult a healthcare professional before use.

Pairing with Other Nutrients

Some evidence suggests that combining caffeine with specific nutrients can amplify its effects:

  • With Green Tea Extract: The synergy of green tea and caffeine may enhance fat oxidation even beyond caffeine alone (8).
  • With Carbohydrates: Post-exercise, the blend of caffeine and carbs may improve glycogen replenishment, expediting recovery (9).
Considerations and Caveats

Tolerance Build-Up

Over time, caffeine tolerance may develop, necessitating higher doses for identical metabolic benefits. Taking breaks or varying dosage levels can help prevent this adaptation.

Sleep Disruption

Late-day caffeine consumption can disrupt sleep patterns, counteracting its metabolic advantages.

Conclusion: A Balanced Approach

Coffee, with its caffeine content, indeed serves as a potent metabolic ally. However, as with any tool, moderation and comprehension are key. By mindfully integrating coffee consumption into an overarching wellness strategy, one can savor its invigorating aroma while reaping its fat-burning rewards.

Take a closer look at some basic knowledge about metabolism

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Caffeine's Influence on Metabolism

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Sources:

  1. Fredholm, B. B., Bättig, K., Holmén, J., Nehlig, A., & Zvartau, E. E. (1999). Actions of caffeine in the brain with special reference to factors that contribute to its widespread use. Pharmacological reviews, 51(1), 83-133.
  2. Tarnopolsky, M. A. (2010). Caffeine and endurance performance. Sports Medicine, 20(2), 109-125.
  3. Dulloo, A. G., Geissler, C. A., Horton, T., Collins, A., & Miller, D. S. (1989). Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. The American journal of clinical nutrition, 49(1), 44-50.
  4. Acheson, K. J., Zahorska-Markiewicz, B., Pittet, P., Anantharaman, K., & Jéquier, E. (1980). Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. *The American journal of clinical nutrition
  5. Bracco, D., Ferrarra, J. M., Arnaud, M. J., Jéquier, E., & Schutz, Y. (1995). Effects of caffeine on energy metabolism, heart rate, and methylxanthine metabolism in lean and obese women. The American journal of physiology, 269(4 Pt 1), E671-E678.
  6. Doherty, M., & Smith, P. M. (2005). Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. Scandinavian journal of medicine & science in sports, 15(2), 69-78.
  7. Spriet, L. L. (2014). Exercise and sport performance with low doses of caffeine. Sports Medicine, 44(2), 175-184.
  8. Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., … & Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American journal of clinical nutrition, 70(6), 1040-1045.
  9. Pedersen, D. J., Lessard, S. J., Coffey, V. G., Churchley, E. G., Wootton, A. M., Ng, T., … & Hawley, J. A. (2008). High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine. Journal of Applied Physiology, 105(1), 7-13.

You might like this one, too: Reasons why you are not losing weight

Chocolate & Peanut Butter Zucchini Bread

Chocolate & Peanut Butter unite in harmony in our mouthwatering Zucchini Bread. This delightful recipe marries the rich decadence of chocolate and the creamy allure of peanut butter with the wholesome goodness of zucchini.

Perfect for breakfast or as a satisfying snack, this treat offers a delightful twist on a classic favorite. Let’s embark on the journey of baking this moist and irresistible bread that’ll have everyone asking for seconds!

This Chocolate & Peanut Butter Zucchini Bread is Meal Prep friendly, Freezer friendly, and Vegetarian

Nutrition per serving:
  • Kcal: 219
  • Carbs: 25 gram
  • Protein: 4 gram
  • Fat: 12 gram
  • Fibre: 3 gram

Prep time: 15 min

Cooc time: 50 min

Ingredients – 12 servings:
  • 2 cups (300g) zucchini, grated 
  • 1 ¼ cups (190g) all-purpose flour 
  • 4 tbsp. cocoa powder, unsweetened 
  • 6 tbsp. chocolate chips 
  • 1 tsp. baking soda 
  • ¼ tsp. salt 
  • 1 egg, beaten 
  • ⅓ cup (80ml) olive oil
  • ⅓ cup (110g) honey 
  • 4 tbsp. peanut butter
What you need to do:
  1. Preheat the oven to 375°F (190°C). Prepare a loaf tin lined with baking paper. 
  2. Grate the zucchini and place it into a clean kitchen towel. Squeeze the zucchini over the sink to remove most of the water, then transfer into a bowl and set aside. 
  3. In a large bowl, mix together the flour, cocoa powder, chocolate chips, baking soda and salt. Add the zucchini and stir to combine.  
  4. In a separate bowl, mix the egg, olive oil and honey together. Fold this wet mixture into the dry ingredients and combine with a spatula. 
  5. Transfer the batter into the loaf tin and drizzle with peanut butter. 
  6. Place the tin into the oven and bake for 45-50 minutes, or until a toothpick inserted into the center of the loaf comes out clean.  
  7. Remove the loaf from the oven and cool for 10 minutes in the tin. Then remove the loaf from the tin and set aside on a wire rack to finish cooling before slicing. 
  8. This loaf can be stored in an airtight container for 2-3 days.

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Banish Back Pain with Effective Exercises!

Banish back pain now by strengthening your core.

According to the American Academy of Orthopedic Surgeons, 80 percent of Americans will experience back pain at some point in their lives.

The typical approach to treating lower back pain involves boosting core strength to improve muscle flexibility, provide better spinal stabilization, and address muscle imbalances. These core muscles surround and support the spinal column, spanning the area between the hips and shoulders. Muscle imbalances in any of these core muscles can contribute to back pain.

For instance, if the muscles in the back of your thighs are weaker than those in the front, it can result in uneven stress on the front of your spinal column. Such imbalances can be caused by prolonged periods of standing or sitting, improper strength training, or running, potentially leading to discomfort due to a lordotic curve or sway back of the vertebral column.

Controlled Breathing

There are more effective ways to incorporate core strength training exercises into your workout routine than the traditional crunches. One effective method is focused on controlled breathing. You can integrate the following Pilates-style breathing technique into various strength training exercises: Inhale during the bending phase and exhale during the exertion phase. This deep breathing technique should be synchronized with the resistance or force exerted during the exercise.

It engages the diaphragm muscles, providing spinal support and elongating the spine by encouraging diaphragmatic breathing instead of shallow chest breathing.

Exercises like the tummy tuck and bridge lift can help alleviate back pain and strengthen the core muscles. To perform a tummy tuck, simply execute a pelvic tilt to lift the abdominal muscles off the floor while lying face down. Engage your glutes to elongate the spine, directing your tailbone toward your heels rather than pressing into your thighs. Complete 10-12 repetitions of each exercise, alternating between them until you’ve done 2-3 sets.

For the bridge lift, position your feet on a bench or the floor and lift your pelvis upward. Keep your rib cage low to minimize irritation in the spine muscles. This relieves back stress and focuses muscle contractions on the hamstrings and glutes.

Incorporate stretching

To reduce spinal tension, try the lumbar side stretch, hip flexor stretch, and calf stretches. The hip flexor stretch involves bringing one foot forward at a 90-degree angle (knee to hip and knee to ankle) while the other leg remains on the floor behind, with the foot pointing toward the ceiling. This stretch opens up the muscles on the sides of the spine near the hips. Squeeze your glutes to deepen the stretch with each exhaled breath. You should feel the stretch in the back leg, front thigh, and front leg hamstrings.

For the lumbar side stretch, assume a wide-legged stance with knees bent while sitting or standing. One hand reaches down toward the inside of your thighs, and the other hand goes behind your head.

Lastly, the calf stretch targets the Achilles tendon, the furthest pull on the spine. Place an object under your foot and lean your body weight forward while maintaining steady breathing. Hold each stretch for 10-30 seconds. You should feel a stretch behind your knee and shin.

By strengthening your core muscles, you can continue your fitness journey without sacrificing your back health. Always consult your doctor before starting any exercise program!

Banish back pain today – our “Strong Lower Back Program” is a 4-week exercise pogram made to prevent and help with lower back pain.

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Exploring Intermittent Fasting and Muscle Preservation Beyond BCAAs

Exploring Intermittent Fasting: Embracing the Fasting Revolution

Intermittent Fasting (IF) has emerged as a powerful lifestyle choice, renowned not only for weight management but also for enhancing longevity, metabolic well-being, and cognitive health (1). However, for fitness enthusiasts and bodybuilders, a fundamental question persists: Can we safeguard our hard-earned muscles during fasting periods, or is muscle loss inevitable?

Unraveling the Fasting Process

Understanding the Metabolic Transformation: When we embark on a fasting journey, our body undergoes a significant metabolic shift. After depleting its glycogen stores, the body pivots to stored fat as its primary energy source, resulting in the production of ketones—an alternative fuel for the brain (2).

Hormonal Orchestra: Fasting orchestrates a symphony of hormonal changes. Notably, it triggers a surge in human growth hormone (HGH) production, a key player in muscle growth and metabolism (3). Additionally, fasting elevates norepinephrine levels, further facilitating fat breakdown.

Intermittent Fasting’s Muscle-Saving Grace

Unveiling HGH’s Role: As mentioned earlier, fasting sparks an upswing in HGH levels. This hormone not only drives fat metabolism but also boasts anabolic properties that may counteract muscle protein breakdown (3).

Preserving Protein: Contrary to common belief, short-term fasting might not entail significant muscle loss. With the body prioritizing fat stores for energy, especially when the hormonal landscape promotes fat metabolism, muscle preservation remains a potential outcome (4).

Autophagy – Cellular Rejuvenation: Intermittent fasting also triggers autophagy, a cellular cleanup process that removes damaged components. This not only contributes to cellular health but may also benefit muscle function and longevity (5).

The Synergy of Fasting and Resistance Training

A major concern regarding intermittent fasting is the potential impact on muscle mass. Thankfully, incorporating resistance training acts as a safeguard against this concern. Engaging in strength-focused exercises, such as weightlifting, resistance band workouts, or body-weight routines, significantly aids muscle preservation.

During fasting, the body is inherently energy-efficient. However, the introduction of resistance training sends a powerful signal that your muscles are vital and should be conserved. Thus, even in a fasting state, the body becomes more inclined to utilize stored fat for energy rather than breaking down muscle tissue. Research highlights that combining resistance training with intermittent fasting can not only maintain muscle mass but also boost muscle strength and growth (6).

Furthermore, the post-workout period offers an ideal window for nutrient absorption, synergizing with your eating schedule for optimal results.

Strategic Nutrition During Eating Windows

While fasting periods are undeniably essential in intermittent fasting, the nutrition you provide your body during eating windows is equally pivotal. The quality of nourishment ensures that you reap the benefits of fasting while mitigating potential downsides.

First and foremost, prioritize protein intake. Protein supplies the essential amino acids crucial for muscle repair and growth. Especially during intermittent fasting, ensure you consume sufficient protein to support recovery and muscle maintenance. Excellent sources include lean meats, fish, eggs, dairy, legumes, and plant-based alternatives.

Caloric intake is another crucial aspect. Even if your goal is weight loss, aim for a moderate calorie deficit rather than an overly aggressive one, as this can lead to muscle breakdown. Maintain a balanced intake of all essential macronutrients, including healthy fats and complex carbohydrates.

Lastly, don’t overlook micronutrients’ importance. Vitamins and minerals play a pivotal role in various bodily functions, including those related to muscle function and recovery. Diversify your diet with fruits, vegetables, whole grains, and lean proteins to ensure you cover these essential components.

BCAAs and Fasting: Finding Harmony Branched-chain amino acids (BCAAs), popular among athletes and bodybuilders for their muscle-preserving potential, present an interesting option during fasting. While they may technically break a fast by providing calories, they offer a middle ground for those concerned about muscle loss during extended fasting periods (7).

In Conclusion: The Art of Balance

Intermittent fasting boasts numerous health benefits, but the preservation of muscle mass remains a focal point. With metabolic and hormonal shifts favoring fat metabolism and anabolism, coupled with resistance training and strategic nutrition, muscle maintenance not only becomes possible but highly likely. Always remember to listen to your body and consult with healthcare professionals when adopting new dietary strategies.

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Achieve Optimal Health With Fasting – No Calorie Counting: In this step-by-step guide we will give you the knowledge and tools to explore this practice safely.

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Exploring Intermittent Fasting
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Sources:

  1. Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46-58.
  2. Cahill Jr, G. F. (2006). Fuel metabolism in starvation. Annual Review of Nutrition, 26, 1-22.
  3. Hartman, M. L., Veldhuis, J. D., Johnson, M. L., Lee, M. M., Alberti, K. G., Samojlik, E., & Thorner, M. O. (1992). Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men. The Journal of Clinical Endocrinology & Metabolism, 74(4), 757-765.
  4. Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., … & Lenz, K. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American Journal of Clinical Nutrition, 71(6), 1511-1515.
  5. Alirezaei, M., Kemball, C. C., Flynn, C. T., Wood, M. R., Whitton, J. L., & Kiosses, W. B. (2010). Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6), 702-710.
  6. Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661-674.
  7. Mero, A. (1999). Leucine supplementation and intensive training. Sports Medicine, 27(6), 347-358.

Check out this one as well: Intermittent Fasting – Debunking Myths

Cucumber Toast With Radishes & Sprouts

Elevate your breakfast or brunch with the refreshing flavors of our Cucumber Toast, adorned with crisp radishes and vibrant sprouts.

This simple yet elegant dish offers a delightful crunch and a burst of garden-fresh goodness on every bite. Perfect for those seeking a light and invigorating meal, this recipe is a celebration of simplicity and taste.

Let’s dive into how to create this colorful and satisfying toast that’s as pleasing to the eyes as it is to the palate!

This Cucumber Toast is Low Carb, Quick to make and Vegetarian

Nutrition per serving:
  • Kcal: 218
  • Carbs: 16 grams
  • Protein: 7 grams
  • Fats: 15 grams
  • Fibre: 2 grams

Prep time: 10 min

Cook time: 0 min

Ingredients – 4 servings:
  • 4 oz. (125g) cream cheese, room temperature 
  • 2 oz. (60g) feta cheese, room temperature 
  • 2 tbsp. green onion, sliced 
  • ½ tsp. garlic, minced 
  • 4 slices whole-grain bread, toasted 
  • ½ cucumber, sliced 
  • 2 radishes, sliced 
  • ¼ cup (10g) alfalfa sprouts, or other
  • salt & black pepper
What you need to do:
  1. In a small bowl, combine the cream cheese, feta cheese, green onion, and garlic. Season to taste with salt and pepper and mix well.  
  2. Toast your bread and then spread the cream cheese mixture evenly between the 4 slices of toast.
  3. Top with the cucumber, radishes and sprouts. Season with a little more salt and pepper and serve.

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5 Reasons You SHOULD Hire A Coach

So, you’ve made the decision to embark on your fitness journey? Fantastic! But hold your horses for a moment.

You might believe that going solo is the best route to achieving your fitness goals, but you’d be mistaken.

In fact, enlisting a coach is one of the smartest steps you can take to ensure your fitness success is virtually guaranteed.

Curious why? Here are five compelling reasons why hiring a coach is a must!

#1 Tailored Training Plans

Ever found yourself lost on the internet late at night, pondering how many sets and reps to tackle for those bicep curls?

If you have, you understand the frustration and confusion that comes with not having a clear workout plan. This is precisely where a fitness coach or personal trainer can make a world of difference. Certified professionals can craft effective training routines that eliminate guesswork.

Additionally, they offer valuable guidance on proper form and technique, safeguarding you from injuries while optimizing your workouts. If you’re feeling stuck in your fitness journey, this reason alone justifies hiring a PT!

#2 Customized Nutrition Plans

Beyond workouts, a fitness coach can curate a personalized nutrition plan tailored to your specific needs and objectives. They eliminate the guesswork by providing constant guidance and support.

Whether your goal is weight loss, muscle gain, or overall health enhancement, a fitness coach is your compass to success. You won’t have to navigate this journey alone – your coach will be your steadfast motivator every step of the way.

Moreover, they can closely monitor your progress and make necessary adjustments to the plan!

#3 Prevention of Costly Errors

Coaches are worth their weight in gold because they prevent expensive missteps. Their experience equips them to differentiate what works from what doesn’t.

They understand the significance of tracking progress, setting goals, and troubleshooting when things don’t go as planned. While you could learn from your mistakes, it would take longer and potentially cost more in terms of time and resources.

A coach ensures you stay on track, motivated, responsible, and injury-free!

#4 A Fresh Perspective

A fitness coach offers an outsider’s perspective on your training, noticing aspects you might overlook. They provide critique and feedback that foster improvement.

They’re adept at identifying errors in your form, technique, and even your mindset – then they work to rectify them.

Remember, an external viewpoint always adds value, and coaches excel in this department!

#5 Accountability

Boost Have you ever initiated a solo workout routine, only to gradually skip more sessions until quitting entirely? It’s a common predicament, but there’s a solution: hiring a fitness coach.

A great coach doesn’t merely devise an effective workout plan; they also hold you accountable. They ensure you attend your workouts and push you to persist even when fatigue or discouragement sets in.

In essence, a fitness coach can be the linchpin between success and failure!

But we understand that not everyone can afford a personal trainer. That’s why we’ve got you covered with our NSH FIT & Well Club.

It’s your all-in-one solution to learn everything you need to know about fitness, nutrition, mindset, and health, like having your personal trainer in your pocket. And its only €9.90/ month!

From fitness challenges, workout programs to nutrition, healthy recipes and mindset courses – we’ve got you covered!

Take a look at what our membership includes here:

NSH FIT & WELL CLUB

What is metabolism?

What is metabolism? Do you know what metabolism is? It is probably true that you believe it is something you can not understand.

This should not be so, because metabolism is a simple concept to comprehend. In a nut shell metabolism is the capacity with which your body breaks down calories. Did you get that?

Do you know how calories are formed?

Calories are obtained from the food you consume on daily basis. Hence, the more your metabolism speeds up its process the more your body coverts the food taken into heat energy. Fatty foods are mainly the producers of calories in the body as they get burnt through metabolism the body gets the energy it needs to function.

Generally, about two thirds of the calories in your body are utilized daily. The burning up of calories enables your body to keep functioning. With the amount of energy it gets through the conversion of the calories.

Nutritionists refer to the activity of the body in which calories are broken down as an individual’s particular Basal Metabolic Rate. Aside from burning down calories to produced energy, calories also help in the digestion process.

Do you know that you can use three methods to speed up your body metabolism? These methods are through building your muscle mass, exercise and good dieting in the form of eating the recommended foods that aid metabolism.

More muscle – higher metabolism

Muscle mass is one of the body’s mechanisms that most people usually get confused about. Dieters especially the female folks believe that muscles mass is a man affair. Hence, they just don’t care about building their muscles mass. As women try to always build your muscle mass if you want to boost your metabolism.

If you want to increase your Basal Metabolic Rate which is the speed at which your metabolism runs then you need to work on your muscle mass. This is because on an average day the pound of muscles you have in your body single handedly breaks down about fifty calories.

Do you know that whenever you gain up to about 10 pounds of muscles at any particular rate you will always help the body to burn out 500 or more calories every day? Think about the calories you will be burning every week that is about 3500 in just a single week.

Move more

Exercise, as we all know is very good for the body. Carrying out physical activities help increase the metabolic process in the body. When deciding on exercises there are several kinds of exercises that a person should engage in, if the aim is to increase the body’s metabolic rate. You can engage in any of the cardiovascular exercises of your choice.

Exercises such as running, swimming, jogging dancing and biking are forms of cardiovascular exercise you can indulge in to boost your metabolism. Cardio exercises are very vital in this respect because they help to use up much energy. This enables your body metabolism to speed up through out the day or after the exercise.

Do you know that resistance training is a major exercise for metabolism boosting? It is very important for ladies to hold this and know it as a fact. Resistance exercise enables the body to generate heat after burning down the fat in the body.

Resistance training enables the body metabolism to last as long as two days than other kinds of exercises. The exercise also gives an additional advantage of helping the body develop muscles mass which is also instrumental in increasing the rate of the body’s metabolism.

Are you thinking of engaging on resistance exercise? To effectively carry out resistance training, always begin with a simple method that can be performed 3 to 4 times in a week, for a minimum of 20 to about 30 minutes per session.

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