Fitness 1 by Coach KK

Vegetarians often struggle with meeting their daily protein needs on a fitness program. Most vegetarian foods have an abundance of carbohydrates and moderate to low fats, along with low ranges of either incomplete or complete protein sources. Simply putting it, incomplete proteins do not contain all the essential amino-acids while complete proteins do. Grains, Beans, Lentils, etc. are some sources of incomplete proteins while milk, cheese, cottage cheese, soy, etc. are examples of complete protein sources. If, for example, someone is aiming for roughly 100 grams of protein per day that would account for either drinking close to 29 liters of milk (skimmed) or eating close to 1 kg of cottage cheese (fat-free), considering the intake comes from only one source i.e. either milk or cottage cheese. Not to forget the extra calories from carbohydrates that come along with these sources. Incomplete proteins although individually not as effective as complete proteins, do possess a special c...

Calculating the amount of macro nutrients i.e. carbohydrates, proteins and fat may or may not be the best strategy for everyone. In addition these calculations are not 100% accurate and at times they may overestimate or underestimate the result. Although it does help to know how much an individual is currently eating and how much they may need to eat to reach their goal. In any case, keeping the goal (weather fat loss or weight gain) in mind the first thing that paves the way for future decisions is to access what your current macro nutrient and calorie intake is. This can be done by observing the food you are eating for a few days (to check for variance), noting it down and assigning the food eaten to specific macro nutrients i.e protein, carbohydrates and fats. It is best to note the foods by weight (like grams, etc). Once you have a day's food intake measured and written down, simply add the weights of carbohydrates, proteins and fats individually. Repeat this for few days...

Anyone starting a fitness lifestyle desires to be transformed to a certain specific image or fitness level. Many a times we find people following a stereotype plan (which may have worked for a few) with extreme faith and dedication, without analyzing all the trade-offs. Skipping meals, liquid diets, complete avoidance of sugar, over exertion with exercise, etc. are some methods which are blindly followed. Fitness advise may it be for some simpler or even more complex goals, needs to be tailored to not only fit with an individuals current lifestyle but also make sure that future health is not compromised to observe immediate results. It is not a hidden fact that people differ genetically, which to a large extend impacts the neurological adaptations thus influencing the time it would take to observe significant bodily changes. Most generic approaches may not work for all and thus following them without reasoning may lead to frustration and demotivation overtime. Although there are s...

Fitness Training is one of the means by which one can achieve their fitness goals. Goals vary between individuals, with all following a fitness based lifestyle. Some common goals include fat loss, weight loss, muscle gain, weight gain, etc. Apart from these common goals there are some more focused goals like increasing strength in a particular movement, increasing power, qualifying for a specific weight class, etc. Different goals require respective specific approaches to be followed. It is very helpful if you know before starting a fitness program what your goals are. This helps in effectively planning a specific program along with an increased and focused motivation in a particular direction. There can most certainly be the possibility that a brilliantly designed program may fail (due to various reasons) and leave you demotivated. Some people respond better to certain individualized programs than other. Sometimes it may even take longer than anticipated to achieve the results you ...

Many believe that fat can be reduced from their body in just few days. While this may be the case with some who are already in shape and need to lose only a few pounds, for someone with a higher body fat and body weight it may take a little longer. Body fat and body weight although related are two different parameters of body composition. An individual with a higher body fat percentage may not necessarily have a higher body weight. Although this rarely happens, but there are some who weigh 65 kg (143 lbs) and have body fat well above 18%. Contrarily, there are some who weigh 80 kg (176 lbs) at a body fat of 11% or lower. Men and women have different body fat levels, the above examples are of  men. Where men may have healthy body fat ranges from 11% - 20%, women may have a higher healthy body fat range from 21% - 28%, with age and height being some factors that impact it. Body fat generally tends to increase with age, the values mentioned above are for people below the age of...

Regular exercise is much more important than the location. If time permits, gym is one great place to get a workout in, mainly due to the availability of a range of equipment's which may not be possible to purchase and keep at home. On the other hand, home workouts help save both time and money. Following are some points distinguishing between Home and Gym workouts. Gym: 1. Most gyms have a vast range of exercise equipment.  2. Training in presence of people can inspire and motivate some. 3. In case of injury or any issue the gym staff or other gym members can help. 4. You are never alone. There is almost always someone available (to spot during heavy lifts, discuss about exercise/diet or just casually chat). 5. Learning a new exercise is easy by watching others perform live in front of you. Home: 1. Saves plenty of time spent travelling to the gym and/or waiting for an equipment to be available. 2. Exercise time can be adjusted on a daily basis. 3. Sa...

Following are my top 4 protein sources: 1. Egg Whites: Eggs especially egg whites are one the leanest sources of protein available. It usually takes anywhere between 5 - 10 minutes to cook them up. I prefer boiling the eggs, if I ever get bored of eating boiled eggs I either make an omelet or simply fry them. 2. Cottage Cheese: A slow digesting protein, it blends in well with vegetables, grains, etc. Composed of casein protein, it can be either purchased or made at home. Amount of fat in cottage cheese depends on the type of milk used to prepare it, which ranges from full cream (full fat) to low fat to skimmed/fat free. 3. Chicken: Readily available almost anytime and anywhere, chicken has more protein and less fat for each serving. It goes well with vegetables, in sandwiches, can be added to pasta and rice. Boiling, grilling and steaming are some of the easy ways to prepare it. 4. Whey Protein: Although prepared from a natural source (milk), it still is processed and canno...