Shaivy Choubey

How to Hit Your Macros Without Eating the Same Thing Every Day

January 16, 2025 by Shaivy Choubey Leave a Comment

Hello Ziddis! Have you just started taking your fitness seriously? 2025 already seems scary to be called our year but here are a few things that can help us upgrade. Food is what we will be looking at today. No, you do not need to have boring food to get fitter. Understanding elements of food like macros and micros and their weight in our plates can help us get fitter quicker.

What Are Macros?

Macros are the short form of macronutrients. Macros are the three nutrients that our body needs in large amounts for sustenance. These three are: proteins, carbs and fats. Each of these nutrients plays an important role in our overall health and fitness.

Protein builds and repairs muscles
Carbs give us energy
Fats help cell growth and hormone functioning.
With this team work our body survives and flourishes.

Macros, short for macronutrients, are the three key nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a crucial role in your overall health and fitness goals. Protein repairs and builds muscles, carbs provide energy, and fats support hormone function and cell growth.

Macro Nutrition

Macro nutrient rich meals are important especially if you are bulking. Think of your plate as a pie chart. Three fourth of the plate will be filled with macros nutrients. Here is how you can spice up your macro nutrition game:

Proteins: Proteins can never bore you because of the range of foods you can have to gain proteins. From chicken to tofu to dals, proteins are everywhere. You just need to load up more on these.
Carbs: Rice, flour, potatoes, sweet potatoes and more are carbs. If you want to gain you have simple carbs and if you want to lose weight have some complex carbs like oats, quinoa or sweet potatoes.
Fats: Fats are often known as villains but a fitness enthusiast would know which fats can help. Nuts, dry fruits, peanut butter, salmon and avocado are some of the healthy fats that can help you in either gaining or keeping you satiated and helping you lose weight.

Calculating Macros

Calculating macros is the building block to having a diet that supports your goals. Making sure that you calculate the macros your body needs to survive and lose or gain muscle and mass is very important so that your workout feels supported.

Here’s a Guide to Calculating Macros

Understand your BMI
Understand your fitness goal basis the BMI- lose, gain or maintain
Split the calories and macros according to the goal
Install a calorie tracker and feed in the food you eat and the quantity
Check how you are performing with regard to your eating habits.

To effectively hit your macros, it’s essential to first calculate your needs.

Macros for Weight Loss

Proteinous foods are better known as the macros for weight loss. If you want to lose weight, it is important to create a calorie deficit that enables you enough energy to burn your calories but less than the required calories to add to the weight. Loading half of your plate with proteins can help in weight loss. Even complex carbs like quinoa and oats help as the macros for weight loss. Here are a few recipes that use the macros for weight loss.

Protein Buddha Bowl: Toss some grilled chicken on the bed of quinoa add some roasted veggies and drizzle some low-calorie dressing of your choice.
Breakfast Smoothie: Blend chia seeds, fruits, oatmeal and some honey for taste
Home-made protein bars: Using peanut butter with oats as the base you can easily make protein bars of your choice.

Takeaway

Hitting your macros goal every day is not as tough as you may think. The tough part is not going over and above or getting bored and the solution is by switching up ingredients and seasonal harvests always. Keep your taste buds happy as you sprint towards your fitness goals. Who said healthy eating should be boring?

Sources:

https://www.healthline.com/nutrition/iifym-guide

Cheat Day or Cheat Season? How to Handle Winter Cravings

January 15, 2025 by Shaivy Choubey Leave a Comment

Hello Ziddis! As we are in the middle of the winter season, you must be craving for so many things especially a hearty bowl of gajar ka halwa! We can only hold ourselves back for so long and then we give in! So how do we manage our winter cravings? Read a bit about cheat day into it and you will find your answers

Winter Cravings

Winter is the season when our bodies are in a restful state. When relaxing our body goes through bouts of indulgences. The seasonal farm goods also bring forth a lot of cravings like wanting some strawberry sundae, some mulberry jams or some gajar halwa. The season also has so many festivities like Christmas and New Year making it even more easy to indulge in our winter cravings. But does this have to make you bid farewell to your health goals? Nope.

Managing Winter Food Cravings

Carbs are often found in the middle of these winter food winters so the best way to manage those winter food cravings is by replacing carbs.

Swap creamy soups for broths with veggies or meat
Trade refined flour croissants and hot chocolate for oat porridges or oats protein pancakes
Replace fried snacks with avocado toast or roasted nuts
Add spices like cinnamon to your drinks.
Have a high-protein diet.
Increase your fibre intake.

These small swaps can make sure your cravings stay fulfilled in a healthy manner.

Bye to Winter Comfort Food?

There is no need to say goodbye to your favourite winter comfort food. All you have to do is:

Make sweets like gajar ka halwa with jaggery and ghee instead of sugar
Use the carrot water to make some carrot broth soup
Opt for baked treats instead of deep-fried
Have more warm foods
Have smaller portions of sweet dishes
Make sure you have your dessert after your lunch instead of after dinner.
Include seasonal vegetables like spinach, carrots, and peas in your meals to enhance both flavour and nutrition.
Make chia seed puddings because chia seeds keep you fuller for longer.

Cooking at home can also help you control portions and ingredients, ensuring every bite is both delicious and nourishing.

Having a Healthy Cheat Day

We are not trying to take the fun out of your cheat days but add some health to them. Your cheat days don’t need to reset your progress. You could instead focus on mindful eating and stay on track with your fitness goals. Here is how you could have a healthy cheat day:

Be strict with yourself to not exceed your cheat day limits
Do not continue the cheat day until the weekend or a week.
Add some extra activity to burn the calories you put on on your cheat day
Try to find indulgent foods that are made using healthier alternative ingredients.

Pro tip: Fit foods like protein bars can seem indulgent while they satisfy your sweet tooth but also fuel your body with essential nutrients and keep your health focused.

Takeaway

Winters need not make you into a snowman of guilt. You could have healthy indulgences and enjoy winter cravings as is. Mindfulness while planning your cheat day meals and making healthier choices every day is very important on your fitness journey. So make sure you enjoy the spirit of winter but also do not let go of your health goals.

Sources:

https://www.bistromd.com/blogs/nutrition/healthy-cheat-meal-ideas

https://www.health.harvard.edu/staying-healthy/tips-to-cheat-safely-on-your-healthy-diet

https://www.hindustantimes.com/lifestyle/health/overeating-in-winter-5-dos-and-don-ts-to-fight-cravings-101670667153904.html

What’s The Science Behind Winter Warm-Ups?

January 14, 2025 by Shaivy Choubey Leave a Comment

Hello Ziddis! It is the season of finding a sweet spot between the sheets and wanting to exist there forever as we fight tooth and nail with our New Year’s resolutions! Whoever thought starting the new year was winter was clearly not thinking straight! Winter mornings can feel like a challenge to your routine, but that is exactly why “warm up” (literally) is important. Let us understand the science behind winter warm-ups and why they should not be skipped.

Importance of warm ups

During cold months, our body tends to take longer to warm up. Think of it as a car parked in the snow. This makes the muscles and joints feel stiffer. When our muscles are cold they are less elastic and more prone to getting injured. This is the science behind the importance of warm ups. Here is how warm up helps us:

Improves blood flow to our muscles
Reduces muscle stiffness
The rush of blood through our veins makes our bodies feel warmer
Increases oxygen delivery to the tissues
Improves your range of motion
Reduces the risk of strains and sprains.

Morning warm up activities

Waking up morning could feel tough and pulling yourself to work out even tougher during the winter. But, having a morning workout routine can help. Here are a few morning warm up activities you can add to your workout:

Dynamic Stretches: Arm circles, leg swings, twists, bends and shoulder rolls can improve your range of motion and ease up the joints
Light Cardio: Jumping jacks, on-the-spot jogs and brisk walking can help get your heart rate to warm your core.
Functional Exercises: Lunges and squats just to stretch your lower body could be helpful.
Breathing Exercises: Some yoga and deep breathing are good to relax your muscles and mind.

Gym Warm Up Activities

Kudos to you if you pull yourself to show up at the gym. To make the next part of your journey simple, try out these warm up activities:

Foam rolling for 5 minutes to roll out tight muscles, release tension and improve blood flow.
Brisk walking on the treadmill for a short time
Leg kicks, downward dog, arm swings and body twists
Train with a resistance band for your warm ups at the gym for some low-impact stretching.

Takeaway

Warm up is not just a choice it is a ritual and a holy grail to keep yourself safe and away from injuries. Especially in winter, you would want to make it a rule that you warm up. While you are at it make sure that you are giving your body what it truly deserves like the best supplements to equip it. Invest in good quality creatine from MuscleBlaze to optimise your performance and reach your goals faster! So this winter, don’t skip the warm ups and your body will thank you.

Sources:

https://www.verywellfit.com/try-these-warm-up-exercises-before-your-next-workout-5179930

https://www.healthline.com/health/fitness-exercise/warm-up-exercises

https://www.bbc.co.uk/bitesize/guides/zs2jxsg/revision/2

New Year, New Gains: Setting Realistic Fitness Goals for 2025

January 2, 2025 by Shaivy Choubey Leave a Comment

Hello Ziddis! “New Year, New Me” is like the slogan for each year’s first week but slowly it fizzles out and we are left with the new year and the same old problems. You need not just a gym membership, overloading supplements in the year-end sale or new equipment. What you truly need is setting realistic fitness goals and plans for 2025.

How to Set Realistic Fitness Goals in 2025

To not set yourself up for failure make sure you have thought through and understood the assignment. Here are ways you can make sure you do not break your fitness resolution even before you start:

Be Specific: Having specific goals like instead of saying you want to get fit, understand what fitness means to you. It could be losing 5 kgs in 6 months of running 5 km without feeling breathless.
Set Realistic Targets: Take a look at your patterns and current state of fitness when setting the goals. It is great to be ambitious but not being able to achieve those could make us feel very demotivated
Stay Consistent: Make sure you are consistent with your fitness plan and take it seriously
Track Your Progress: Use fitness apps, journals, or trackers to monitor your milestones and stay motivated.
Gear up well: A good New Year gift to yourself could be a pair of jogger pants or comfy gym wear to get you started.

How to Stick To Your Workout Goals in 2025

Workout goals are not a school project, it is a lifestyle you choose to get to your better version. Here are a few approaches you could start considering

Strength and Functional Training: If you want to start working out to maintain your fitness and aid in your daily activities with ease, functional workouts are the best option. They mimic real-life movements to enhance overall strength and mobility.
Always Track It: Make sure you track your progress and recovery through your smartphones or smart watches or manually through apps.
Diversify Your Routine: Sticking to your goal does not need to make you stick to your routine. You can combine different types of training, like strength with cardio or flexibility. Combine strength training, cardio, and flexibility exercises for a holistic approach.
Supplement Smartly: Picking the best supplements for yourself can up your fitness game by miles! Make sure you pick a supplement that suits your goal, whether using fat burners for weight loss or creatine for endurance.
Do not skip warm-ups. Keep yourself safe and strong by sticking to your warm-up routine more religiously than your workout.

How To Work On Your Fitness Resolutions As A Beginner

Working out at a gym and being surrounded by equipment can make you want to run and grab one of your slots, especially with the New Year’s rush. But take this chance to take it slow instead. These gym activities can help you set the tone for your workout instead of overwhelming you about your fitness resolutions:

Start the cardio at a slower speed
Target specific muscle groups like joints via shoulder rolls or hip openers
Start with lower-order weights
Sway your body at Zumba class
Stretch for 10 minutes at least
Do inchworms before starting HIIT
Indulge in lunges with a hip opener
Try foam rolling after your workouts

Takeaway

2025 could be your glow-up year if you make your fitness and health your priority. Make sure you have figured out what your goals are and how you want to revamp your approach to have a holistically successful 2025 getting fitter and better. Personalise your journey to make the most of it. Let’s make 2025 all about gains and goals.

Sources:

https://www.verywellfit.com/try-these-warm-up-exercises-before-your-next-workout-5179930

https://www.healthline.com/health/fitness-exercise/warm-up-exercises

https://www.bbc.co.uk/bitesize/guides/zs2jxsg/revision/2

Winter Hydration: Why Skipping Water Could Hurt Your Workouts

December 27, 2024 by Shaivy Choubey Leave a Comment

Winter is the month of cozying up in your bed, skipping chores and hydrating your skin every 15 minutes. But what about keeping your body hydrated? Winters may not tire you with scorching heat but it is still a dry season and the cold weather can make dehydration just as bad. Let’s understand how to stay hydrated, up your hydration game and add-ons to your hydration drinks this winter.

Hydration Goals

Winter fitness goals require you to take your hydration just as seriously as your summer ones. The key to setting, understanding and sticking to your body’s hydration requirement is to understand how your body reacts when it is well-hydrated vs when it is dehydrated. Some facts are:

If you work out, you must consume at least 2.5 to 3 litres of water daily.
For athletes, the requirement increases depending on their sport and training intensity.
Factors like sweat loss or adding supplements to your diet also impact your hydration requirements
Having creatine helps increase water retention in muscles which is great if you are into bodybuilding hence you need to up your hydration game.

What Happens If You Are Not Hydrated?

Hydration is important for many bodily functions such as

Lubricating joints
Supporting heart health
Glowing skin

What happens if you are dehydrated?

You get cramps
Your skin gets dry and flaky
You experience muscle fatigue
You experience irritability
Reduces your endurance

Best Hydration Drinks

Nothing can replace the role of water in our lives but when your body craves more or your active lifestyle needs to make up for the lost minerals, here are some of the best hydration drinks:

Electrolytes like Hydr8 from MuscleBlaze make fulfilling your hydration goals tasty and effective.
Coconut water is enriched with natural minerals and helps you stay hydrated while replenishing your lost minerals.
Herbal teas for warmth without caffeine
Infused water with berries or citrus fruits or sometimes herbs like mint, sauf, methi and so on

Drinks for Dehydration

If you feel dehydrated here are some drinks to help you replenish your fluids faster:

Oral Rehydration Solution: These are quick ways to rejuvenate your body if you suffer from dehydration.
Sports Drinks: They are convenient and energize you faster especially if the reason for your dehydration is extreme physical activity
Smoothies: The goodness of fruits and yoghurt can help heal your body faster.

Tips to Up Your Hydration Game

Set reminders to drink water
Carry a water bottle everywhere
Get a 2L water bottle as a reminder to finish it by the end of the day
Drink warm fluids
Take sips of water when working out
Track your intake
Have hydrating foods like oranges, cucumbers and so on.

Takeaway

Whether it is winter or summer, that does not change the fact that your body has hydration needs that you need to fulfil. The cold may trick you into believing that you don’t need hydration or that you are hydrated enough but make sure that you pay attention to the signs your body gives. Just like you march towards your fitness goals, take your hydration goals along with you.

Why You Should Eat Eggs to Beat This Winter

December 26, 2024 by Shaivy Choubey Leave a Comment

Hello Ziddis! As the weather gets colder, our bodies’ nutritional needs change, too. A winter-specific diet is like a sweater for your immune system. When the temperature drops, our bodies crave extra nourishment that is when nutrient-dense foods like eggs come into the picture. Eggs are a winter superfood. Here is why and how you can get the most out of it.

Health Benefits of Eating Eggs

We know eggs are densely packed with the nutrition your body needs especially during winter. The health benefits of eating eggs go beyond just that. Here are some benefits of eating eggs:

High protein content: Research shows that eggs have a great quality of protein content.
Packed with Vitamin D and B12
Dense with Choline: Choline helps improve your brain function and metabolism which is important, especially during the cold months of the year.
Loads of antioxidants like lutein are good for eye health.
Improve your immunity: Thanks to all the nutrients, eggs are a great addition to your meal to keep your immune system healthy

Pro tip: Add a side of omega-3 fatty acids in fish oil capsules to routine the nutrition content that increases the benefits of eating eggs.

Eggs for Weight Loss

Eggs are dense with nutrients but having eggs for weight loss is a very popular way to get fitter. The Eggs are a weight-loss-friendly food that helps you stay on track for your fitness goals. The high protein content in eggs helps you stay fuller for longer and curb cravings while controlling calorie intake. Starting your day with eggs for breakfast can set the tone for the day.

Eggs have a bunch of nutrients but do not add more calories. This makes eggs best for your weight loss goals. They are highly credited for their inclusion in the keto diet. Whether you have just the whites for cutting more calories or the whole egg to stay full and get all the nutrition it offers, eggs are on your side for this weight loss journey.

Benefit of Eating Boiled Eggs

When it comes to cooking eggs, there are more benefits of eating boiled eggs. Boiled eggs are:

Low in calories: Boiled eggs help you keep your calories in check
Rich in nutrients: Super packed with nutrients you need for your immune system
Free from trans fats: Boiled eggs have healthy fats
It can be eaten in a variety of ways

For those who want quick snacking, the benefits of eating boiled eggs will help them make their diet plan so versatile and full of nutrition.

How to Have Egg Diets

Eggs are one of the most versatile foods. You won’t believe how many dishes you can make by following the egg diets. Here are some:

Breakfast: Boiled egg, scrambled eggs, omelettes
Lunch and Dinner: Egg salad, egg roll, egg rice, egg curry
Snacks: French toast, boiled egg, deviled eggs

You can have two eggs for breakfast and stay full until late afternoon, all while eggs help you meet your daily nutrient needs.

Takeaway

Eggs have a very high nutritional value that can not be compared with other protein sources. In the colder months, make sure your body gets enough proteinous fats through foods like eggs, avocados, peanut butter and more. Add eggs to your meals and get a fuller, more nutritious meal throughout the winter.