Vitamin D Deficiency:
Vitamin D is a group of fat-soluble secosteroids (a broken ring steroid) that is responsible for improving intestinal absorption of zinc, calcium, magnesium, phosphate, and iron in the body. Several vitamers, or forms of vitamin D exist. These include:
• Vitamin D1:A mixture of Vitamin D2 and lumisterol.
• Vitamin D2:Known as ergocalciferol, it is made from ergosterol.
• Vitamin D3:Known as cholecalciferol, it is made from 7-dehydrocholesterol in human skin.
• Vitamin D4:Known as 22-dihydroergocalciferol.
• Vitamin D5:Known as sitocalciferol, it is made from 7-dehydrositosterol.
The two major forms of vitamin D are vitamin D2 and vitamin D3, collectively known as calciferol.
4 Tips to Improve Your Muscle Building Diet
Improve Your Muscle Building Diet
Tip 1:Track Your Macros You've got to begin with the basics to rock your diet, that’s a given. So your first port of call is going to be weighing your food, tracking your macros and calories. This is good practise because your numbers are like your foundations, without them you can’t build upwards.
Tip 2:Feed Yourself Properly So you’ve got your tracking in order and you’re on top of that, but now you need to guarantee that you’re feeding yourself enough. It’s pertinent to eat every 3-4 hours with a densely packed nutritious meal to get things moving faster on the highway to gains
Tip 3:Keep it Natural You’ve got to treat your body like a temple and use only the very best fuel available. If you were a racing driver you’d want the premium gas to put in the tank, that’s how you need to regard your body’s energy needs.
Tip 4:Don’t Be a Cheater This is a relevant continuation of point 3, cheat meals. It’s not that you can’t ever enjoy a cheat meal, it’s just that you’ve got to start looking at things the right way round. Rather than focusing on getting your cheat meal in, learn to evaluate when you’ve really earned it.Back
10 Steps to Building a Diet That Works
10 Steps to Building a Diet That Works
Step #1:Count your calories
Step #2:Buy a food scale
Step #3:Eliminate trace calories
Step #4:Drink enough water
Step #5:Stop trading gym time for more food
Step #6:Don’t eat junk food on weekends
Step #7:Find your willpower
Step #8:Treat diet as a permanent lifestyle
Step #9:Avoid overuse of oils and butters
Step #10:Stop skipping workoutsBack
3 Principles for Successful Fat Loss Everyone Should Know
Principle Number 1:Negative Energy Balance That’s right folks. No matter which method you choose or what diet cult you belong to you will have to obey this fundamental principle. But, we never count calories on the XYZ- diet! You don’t have to count calories to put get into a negative energy balance.
Principle Number 2:Quality Matters in the Long Run It’s possible to lose weight eating nothing but Twinkies, Slim Jims, French fries, and beef jerky as long as you create a negative energy balance. In fact, that may be fun for a time. However, in the long run, the human body seems to function better on a diet of whole/minimally processed food.
Principle Number 3:Consistency and Adherence This is the most important principle when it comes to long term success in fat loss and is where most people fail. This is especially true with the New Year crowd.Back
Does Beer Make You Fat and Ruin Your Gym Efforts?
Calories in/ Calories Out
I have literally watched girls put down thousands of calories of sugary blended drinks (sugar + alcohol = Fat Gainz) and dudes throw down cases of beer to obtain the KRUNK.
Alcohol HALTS Other Nutrients From Being Burned
When alcohol is consumed, it does NOT convert to glucose, so your body burns the alcohol for energy first.
Alcohol Decreases Protein Synthesis
So you want to make gains? Alcohol can decrease glycogen resynthesis in the muscle and decrease inflammation post exercise.
Overall Health Issues
Alcohol is extremely hepatoxic (toxic for the liver) and also strains the stomach and kidneys.Back
8 Signs Your Bulking Diet Has Gone Too Far!
#1:You have a high amount of bodyfat
#2:Your friends ask if you even still lift
#3:None of your clothes fit
#4:You eat more processed carbs than whole foods
#5:Cardio is nearly impossible
#6:Weight has gone up on the scale but not in the gym
#7:Your stomach hangs over your pants
#8:You’re afraid to take your shirt offBack
10 Easy Ways to Eat Healthy Without Dieting
Eating Healthier With These 10 Tips
1. Don’t drink your calories
2. Watch the condiments
3. Leave off the cheese
4. Pack your lunch
5. Choose better snack options
6. Eat smaller meals
7. Eat some veggies
8. Limit sweets
9. Eat breakfast
10. Practice moderationBack
How Much Should I Eat? Eating to Reach Your Goals
One of the reasons for diet failure is that people are unaware of how many calories they should be consuming. Each individual has a slightly slightly different caloric need depending upon age, gender, and activity level.
However, by following a few general guidelines you can obtain a solid understanding of caloric needs and adjust the numbers accordingly so you can reach your goals. Here are a few things to remember.What is Your Caloric Maintenance Level?
hat is your caloric maintenance level? This is the level at which your weight stays the same (not increasing or decreasing) based on a given number of calories.
@Calorie Adjustments Are Necessary
@Physical Activity Can Help
@Weight Loss Should Be Gradual
@Measure Your Success
@Build Good HabitsBack
10 Low Calorie Filling Foods
#1:Spinach Per Serving: 7 Calories, 0g Fat, 1g Carbs, 1g Protein
#2:Egg Whites Per Serving: 17 Calories, 0g Fat, 0g Carbs, 4g Protein
#3:Broccoli Per Serving: 50 Calories, 1g Fat, 10g Carbs, 4g Protein
#4:Strawberries Per Serving: 33 Calories, 0g Fat, 8g Carbs, 1g Protein
#5:Black Beans Per Serving: 110 Calories, 0g Fat, 20g Carbs, 8g Protein
#6:Popcorn Per Serving: 100 Calories, 1g Fat, 20g Carbs, 3g Protein
#7:Greek Yogurt Per Serving: 100 Calories, 0g Fat, 6g Carbs, 17g Protein
#8:Cauliflower Per Serving: 27 Calories, 0g Fat, 6g Carbs, 2g Protein
#9:Tuna Per Serving: 50 Calories, 0g Fat, 0g Carbs, 12g Protein
10:Cottage Cheese Per Serving: 100 Calories, 4g Fat, 3g Carbs, 11g ProteinBack
Top 9 Reasons You’re Not Losing Fat
9 Ways to Turn it Around and Lose Fat “I can’t lose weight”
“I want to lose weight but I don’t know how to”
“I don’t have time to prepare my meals”
“I don’t have enough time to workout”
“I have a poor metabolism”
“I’m too old to get into shape”
“I don’t know how to get into shape”
“I eat healthy and don’t lose weight”
“I eat healthy during the week”Back