Things to do during
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By Murtaza Hakim
Article 1 – Why fat will not make you fat?
“FACT: Any of the micronutrients (carbohydrates, fats and protein) eaten in access to more than what your body needs, gets converted to fat“
Trillions of cell in your body are made of fat.
Majority of your brain is fat and water.
Many critical hormones are produced due to fat.
Fat protects your organs and also helps in insulating your body.
Doesn’t it become logical to eat more fat to fuel everything in the body!
Yes it definitely does.
Eat good/healthy fats to get all the above benefits.
List of good/healthy fats like
Walnuts
Almonds
Olive oil
Flex seeds
Stay away from sugar, deep fried foods, processed foods, pizzas etc.
Article 2: Why VitaminD is critical?
When you hear Bone health and thing that comes to mind is vitaminD, isn’t.
This critical vitamin is super critical to maintain bone health.
It is made by your body using cholesterol.
It’s rightly called Sunshine vitamin as sunlight provides this vitamin, for free.
But in India we mostly don’t get out in sun a lot. Ideally we should get in sun (anytime throughout the day) for 10-15 minutes with half sleeves or sleeveless clothes to assure maximum absorption.
However the current condition with majority population specially corporates is that they are Vitamin D deficient.
This should be alarming and immediately addressed. Your doctor may put you up on VitaminD supplementation for sometime. Finish that course and then always stay on mild dose of this crucial vitamin. I recommend 2000IU.
There are 5 types of VitaminD
D1, D2, D3, D4 & D5
Our focus should be on D3.
Vitamin D3 is our focus.
This also strengthens your IMMUNITY.
I generally bump up my Vitamin D3 intake upto 20000IU or more if I see any viral infection coming around. Take it from me it works every time and I haven’t missed gym day.
There is a tons of research going on Vitamin D and based on available research this Vitamin seems to be extremely beneficial to your body
Article 3: Why vegetables over fruit?
Vegetables are rich in fibre, vitamins and minerals. Absolutely no carbs except potatoes, sweet potatoes, etc.
Your gut bacteria loves the vegetables. The more diverse bacteria you have the better it is for your body.
Vegetables have soluble fibre which act as pre-biotics, basically you’re gut bacteria feeds on these and hence the gut remains healthy.
Fruits on other hand are filled with sugar, yeah natural sugar but it’s sugar in the end and when you are trying to lose weight/fat all types of sugar should be eliminated. Fruits should be eaten once or twice a week as a treat.
Article 4: what are supplements ?
Let’s first understand the word literally. As per Google, a supplement means “add an extra element or amount to.”
So a supplement is generally used to fill gaps in the diet. Mainly micro minerals, vitamins, protein and certain fatty acids.
Also research says supplements can help only 3-5% in your nutrition regime overall.
On one hand these 3-5% could mean a lot for people training since decade/s like me and for beginners can it may mean next to nothing.
However supplements have turned to be life saviours for many. Speciality supplements like VitmainD3, Omega3 fatty acids, Magensium, Electrolytes, etc.
Dark side:
Supplements are considered as magic pill and abused. Like people end up taking 10 or more scoops of protein a day saying
- I am a vegetarian so I don’t have protein source
This sometimes lead to digestion issues or allergies.
Myth:
Supplements are steroids. This is another subject and to end it in short supplements are NOT steroids.
Later article to explain a bit on steroids. Also don’t use them I am not an expert to talk about it.
Supplements if used wisely can be a game changer and are safe for all athletes.
Send in questions if any on this subject and I will be glad to answer.
Comment here or DM on IG or FB.
Article 5: Why Always Building Muscle Over Losing Fat is a Better Deal ?
Yeah, everyone wants to lose fat, including me. However in our quest to burn off the fat we must never stop building muscle. Muscles are going to give longevity, strengthen your bones and make your body a fat burning furnace, how and why you may ask !
Muscle is metabolically active, which means, muscles need energy to survive in your body and hence the more muscle you have the more fat you can lose.
Your skeleton or bones get stronger as they have to carry the load of muscles, which is a GOOD thing.
This in turn builds strong joints and also strengthen other connective tissues like tendons (these connective tissues connect muscle to the bones) and ligaments (these connective tissues hold the joints together).
Last but not the least, you will look awesome, men or women all benefit by building muscle.
Next time you hit the gym, do your cardio but also do about 30-40 minutes of strength training and Build Some Muscle.
Let’s Goooo
Why Fats are important
Trillions of cell in your body are made of fat.Majority of your brain is fat and water.Many critical hormones are produced due to fat.
