Fitness 1 by Coach KK

Protein is one of the three macro nutrients, the other two being fat and carbohydrates. While the typical Indian diet provides plenty (sometimes even excess) of fats and carbohydrates, it is said that it doesn't do justice towards meeting daily protein needs. How much protein is actually needed by an individual each day is a totally different question which deserves its own discussion ( Click Here  for more on protein intake), so I won't even touch that here. However, I will list down below certain foods which would provide enough complete protein (well at least for me) to reach (my) daily protein goal. 1. Milk 2. Paneer (cottage cheese) 3. Beans/Lentils + Grains 4. Soy 5. Eggs 6. Chicken 7. Fish 8. Tofu If not consuming these foods on a regular basis a deficiency of protein may occur. For example monetary issues, lack of accessibility, not knowing how to cook, ignorance towards these foods, improper meal planning, etc. are some reasons due to which these m...

Most individuals starting/following a fitness program are either working or studying (in college/school). While this may be an easily manageable task for some, others struggle in coping with the stress that may often accompany managing multiple activities every single day. Firstly, the structure of a fitness program should be planned in such a way that it blends in with an individual's current lifestyle having minimum interference (if any) with their respective work/study life. Of course, having a "normal/general" lifestyle to begin with is a necessary precondition to this.  Secondly, having certain options (in diet, workout, cardio, etc.) goes a long way with adherence to the fitness program. For example substituting low intensity cardio sessions with high intensity ones not only saves time but may also help in a more caloric expenditure overtime. Similarly, splitting workout sessions (in certain cases), more eating options (for less available cooking time, taste...