Nutrition
Should I Take A Multi-Vitamin Supplement?

I get a whole lot of nutrients from food, especially fruits and vegetables. Do I need a supplement? Well, the fact is you do not get enough of it from your food and supplementation helps.

When you do not eat enough fruits and vegetables, you miss out on essential nutrients that help lower risk of heart diseases, stroke, cancer and few other health conditions. According to The Centre for Disease Control (CDC), adults should consume 1.5 to 2 cups of assorted fruits and 2 to 3 cups of vegetables every day. Do you think you really have fruits and vegetables in such quantities? In a recent study by CDC, 76% of adults do not eat enough fruits and 87% do not eat enough vegetables. Multi-Vitamin supplementation becomes necessary given our current lifestyle.

A Multi-Vitamin supplement is like an insurance policy, A daily guarantee that ensures your body gets the Vitamins that it needs.

The benefits of taking a quality multi-vitamin include

HEALTHY AGING

As we age, our nutritional needs increase. At the same time, it gets harder for the body to absorb nutrients. Medications can further deplete our body. A multi-vitamin can offset these deficiencies.

HEALTHY HEART

Studies show that taking a high quality multi-vitamin may reduce cardiovascular diseases. Vitamins B1, B2, B6, K1 & B3 along with CoQ10 and Magnesium play an important role in cardiovascular health.

REDUCED RISK OF CANCER

A recent study on 14,000 men aged 50 and above proved that multi-vitamin supplementation “significantly” reduced the risk of cancer.

BETTER IMMUNITY

Vitamin C is a strong anti-oxidant known for strengthening the immune system. Vitamins D & E also aid in building immunity. These vitamins also help reduce allergy symptoms.

HEALTHY EYES

Vitamins A, C, E & B3 along with Selenium supports eye health. Lutein & Zeaxanthin protect the eyes from harmful light waves. Studies have shown that a good multivitamin that also has Lutein and Zeaxanthin can reduce the risk of macular degeneration

HEALTHY HAIR & SKIN

Vitamin B3, Biotin and Vitamin C helps hair growth. Vitamins A, C & E helps keep your skin young and healthy.

BETTER MOOD

Vitamin B family helps regulate better mood, boost energy levels and promotes a feeling of wellness by decreasing stress and anxiety. This alone makes it worth staying compliant with a multi-vitamin routine.

Fitness Nutrition Weight Loss
DO I NEED A FAT BURNER TO LOSE FAT?

Weight gain has become a common household problem during THE GREAT INDIAN LOCK DOWN. People have put on fat (me included) and are now trying their best to lose those extra pounds. For some reason, the first thing that catches their eyes are these fat burners. When I say fat burners, it includes the crappy weight loss shakes, youtube remedies, whatsapp forwards, fat burners that we sell at m2 supplements… This list goes on and on. So, let me get it straight.

THERE IS NO FAT LOSS PILL/TREATMENT IN THE LEGAL MARKET THAT WILL MELT UR FAT AWAY.

There are surgical treatments, illegal and experimental drugs that can help, but I am not getting into that space. If weight loss is that simple, every person in this world will be lean and ripped. Take a pill and just chill will never work. In fact, most of these youtube/whatsapp remedies are bad for us. Apple Cider + honey in empty stomach will cause severe stomach inflammation due to its acidic nature. It may even lead to stomach ulcers. Some raw vegetable juice remedies like bottle guard, beet root and bitter guard can cause dehydration and make you weak. It worst cases can lead to urinary tract infections.

So, what are fat burners and what do they do? Fat burners are fat loss supplements. As the name suggests, they just supplement your fat loss journey. Say, you are in a fat loss path that helps you lose 3 kgs of FAT [not weight] per month. Throwing in a good fat burner may help you lose 3.3 – 3.5 kgs of FAT. It can accelerate your FAT loss by 10 – 15%. As you can see, I am stressing fat. Fat loss and weight loss are two different terms. If you are not aware, I strongly recommend you to google it. In addition to this, most fat burners contain caffeine. This will help boost your metabolism by a small margin [2 – 5%]. It is also a stimulant that can keep you from getting too tired and cranky. It is natural to feel exhausted when you are in a low calorie diet. Personally, caffeine helps me a lot to get through my office hours without getting cranky by noon.

To add more clarity, let me throw some light on fat burning foods and herbs used in most of the legally sold fat burners. A good fat burner generally has all these in different ratios

CAFFEINE

Several studies have suggested that caffeine can boost your metabolism. This means that your body uses fat to produce energy more efficiently. And exercising regularly and maintaining a healthy diet will more easily burn fat as a result. It also helps enhance mood.

L-CARNITINE

L-Carnitine is an amino acid that helps metabolize fat cells to produce energy. However, for it to use fat as energy source your body should be devoid of any other source of energy. Having it in empty stomach, followed by High Intensity Interval Training is proven to aid fat loss.

GREEN TEA/ BLACK PEPPER/ GREEN COFFEE BEAN Extracts

These are natural fat burners. They help elevate your metabolic rate by a small fraction and aids fat loss. They are filled with anti-oxidant and anti-inflammatory agent which have anti-aging properties

YOHIMBINE

Yohimbine comes from the bark of a tree called Pausinystalia yohimbe. Yohimbine blocks alpha-2 adrenergic receptors to which adrenaline normally binds. This lets adrenaline stay in your body longer to burn fat to produce energy.

GARCINIA CAMBOGIA

It is commonly known as Malabar tamarind and has been used in Ayurveda as a appetite suppressant. Studies show that it helps you feel less hungry and helps fight sweet cravings.

Coming back to title of the article. DO I NEED A FAT BURNER TO LOSE FAT? I would say, it is not a mandate. You can always lose fat without it. A healthy lifestyle takes priority over a fat burner. Do some physical activity for 4 to 6 days a weeks. Try to chose some activity that you love. Have a hypo caloric diet. You can download some free app like healthifyme or Noom Coach to help formulate a diet chart. Have a proper sleep, 6 to 8 hours a day. This will help you lose fat in a healthy way.

If you still feel you need a harder push, then think about fat burners.

Fitness Training Weight Loss
How do I start a home workout routine?

With Covid-19 infections on the rise and work from home becoming the norm, weight gain is haunting most of the folks in my professional and personal circle.

While some have successfully found a way to handle this situation, most of us are stuck at the very beginning. The common question that most people ask me is HOW DO I START?

I would always recommend such newbies to start under a trainer’s supervision. But lets face it – not everyone would spend on a trainer. They end up seeking Mr.GOOGLE for help. Search for home workout for beginners –> BAMMM!!

A number of people that I know are floored here. Asking some one that barely has the flexibility to touch their toes [thanks to long hours of sitting] to do 20 squats and follow it up with 20 walking lunges & jumping jacks is not going to work. This some one is going to try it for a day or two and give up for sure. This is not the only impractical routine available on the internet, this is just the first result that popped up when I googled.

SO, HOW DO I START A HOME WORKOUT ROUTINE?

While there was nothing much wrong about the routine that I got from GOOGLE, it does not give me information on how I should be approaching this routine. So this is my take on how someone should start a routine, be it home-workout, gym workout or any kind of fitness activity.

WARM UP

Try spending at least 10 minutes to warm up your entire body. It sets up your mind and body for what is to come next. Remember, it is not to get you exhausted before a workout session, so do not over do it.

START SLOW

Before trying a set [the suggested number of repetitions of any workout], try if you can do 1 repetition without any discomfort to your joints or lower back or shoulders. If you find any discomfort, it is better to stop than to proceed further. Well, if the first rep test is ok, go ahead. Check if you can manage 5. If yes, go for 10. Never get fixated to a finite number of repetitions on day 1. And if you were not able to do 1 proper repetition, swap it with an assisted variation like push-up with knee assisted push-ups, free squat with box squat, walking lunges with standing supported lunges.

TAKE AMPLE REST

Rest is as important as a workout to build strength. Your body needs at least 6 hours of sleep per day to repair itself so that you can challenge it harder. Remember working out 7 days a week is not ideal. There are several studies that advocate working out for as little as 3 days a week. I would suggest 4 days a week. You can go as high as 5, provided you have a well balanced diet. And if you are completely sore from previous days workout, its better to take one day off instead of working out at less than 100% intensity.

INCREASE INTENSITY OVER TIME

The key to building strength is to challenge your body. If you were able to do 10 squats on day 1, try doing 15 on day 15. If you are not able to do this, it means that you have not gained strength. Your diet / rest needs attention.

BE CONSISTENT

The most important thing with anything you do in life is consistency. You might hire the best of trainers, have the best of diets, follow the toughest of workout routines. Unless you are consistent enough, it might not work for you. Give your body enough time to adapt to your lifestyle change. Nothing happens overnight. If you can do 5 more push-ups, its a win. Focus on getting stronger both physically and mentally. Do not sweat over losing weight or gaining muscle in 4 or 12 weeks. Just remain consistent.

Think of fitness as a SIP. It might not give immediate returns but pays in the future for sure.

Nutrition
High Protein Strawberry Wheat Muffins

Ingredients

Wheat flour – 190gms
Strawberry Whey – 60gms
Refined Oil – 80ml
Baking powder – 5gms
Baking soda – 8gms
Roasted Almonds – 30gms
Eggs – 4 nos
Skimmed Milk – 200ml
Honey – 40gms
Vanilla essence for flavour

Steps:

  1. Blend eggs and add oil slowly while blending to incorporate air <image>
  2. Add milk and vanilla essence to the egg mix
  3. Mix all the dry ingredients <image>
  4. Add dry ingredients to wet ingredients
  5. Pre heat the oven at 160°C
  6. Pour the mix into creased muffin moulds and bake at 160°C <image>

Delicious muffins will be ready in 12-15mins. <image>

Approx macros per serving

  • Protein – 4gm
  • Carbohydrates -7.2gm
  • Fat – 4.5gm
  • Fibre – 1gm
  • Energy – 90 kcal