​FITNESS FUNDA

Muscle Building Programme

Weight Loss Programme

TIPS FOR FASTER WEIGHT LOSS
GO FOR HIGH ENERGY FOODS like Almonds, Nuts, Fresh vegetables, fresh fruits, Chia Seeds
DON'T SKIP MEALS Skipping meals is never going to help you in weight loss. In fact, it will make you starve and you will end up eating something unhealthy that will further hamper your weight loss diet
FIBER Eat at least 20 Grams of Fiber per day from whole grains, fruits and vegetables.
CALCIUM & VITAMIN D Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy.
GOOD FATS These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, almonds, eggs, milk, juice, soy milk and yogurt.
PROTEIN Aim for three servings of lean protein (such as white eggs, almonds, chicken breast, milk, cottage cheese, broccoli) per day.
HAVE HOME-MADE FOOD Cook food at home so that you can be more attentive towards the ingredients and find healthy alternatives to cooking. For example, you can use lesser oil or bake the chicken instead of frying.
CHOOSE SMALLER PLATES AND BOWL This really works. This has to do with the psychology. According to a new research published in the Journal of the Association for Consumer Research, decreasing the plate sizes can help in reducing the amount of food consumed. Hence a smart and easy trick to eat lesser and lose weight.
DON'T GO TO PARTIES WITH AN EMPTY STOMACH Heading towards a party? Eat something healthy and then go. This will let you be half-filled and hence you will gorge the party food lesser. This can help you have fewer alcoholic drinks too
3 Weight Loss Thumb rules for party Hoppers
Don’t skip meals before part, you will end up eating more
To survive dehydration due to alcohols, keep yourself hydrated throughout the day and even in between your drinks
Prepare your body for the party by eating fresh and raw fruits throughout the day
LIMIT THE USAGE OF SUGAR AND SALT Ditch the salt shaker and those additional spoons of sugar for your tea. Both sugar and salt should be taken in moderation. While excess sugar may affect blood sugar levels, excess salt may cause water retention and these contribute to weight gain.Type your paragraph here.

Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. Weight loss can either occur unintentionally due to malnourishment or an underlying disease or arise from a conscious effort to improve an actual or perceived overweight or obese state. "Unexplained" weight loss that is not caused by reduction in calorific intake or exercise is called cachexia and may be a symptom of a serious medical condition. Intentional weight loss is commonly referred to as slimming.
First thing you need to know your calorie intake according to your body's height and weight. To know your calorie intake type BMR (Basal Metabolic Rate) on google.

WHAT IS BASAL METABOLIC RATE (BMR)?
Everybody requires a minimum number of calories to live. This minimum number is called the basal metabolic rate (BMR). Your BMR is the number of calories your organs need to function while you perform no activity whatsoever. You can think of it as the amount of energy you'd burn if you stayed in bed all day. Since your basal metabolic rate is based largely on involuntary functions like breathing and pumping blood, changes in your day-to-day activity don't do much to raise or lower this number. However, increasing muscle mass does increase BMR, because muscle is metabolically "hungry" and it takes more energy to maintain more muscle. This means that when you have a lot of muscle mass, you'll burn more calories at rest.
WHY DOES YOUR BMR MATTER?
Once you know your BMR, you can use it to calculate the calories you actually burn in a day. From there, you can determine how many calories you need to eat to gain muscle, lose fat, or maintain your weight. The overall number of calories your body uses on a daily basis is referred to as your "total daily energy expenditure" (TDEE). It's determined based on your BMR as well as your activity level throughout the day. This varies significantly based on your activity level, age, and sex. Generally, men have a higher TDEE than women because they have more muscle mass, and both TDEE and BMR tend to fall regardless of gender as you age. You can use a TDEE calculator to find this number, or calculate it manually to get a more specific result. Keep in mind, though, that it's impossible to know your exact TDEE, as your activity levels will change day to day, and the only way to get 100 percent accurate BMR numbers is through laboratory testing.​​​​Type your paragraph here.

We often get carried away with western diet thoughts about low carb diets helping in building muscles or consuming a high protein diet for muscle building.  If you are really into body building and have been lifting some good weights , your body uses energy from carb, protein as well as from fat stores of your body while performing. Hence the key lies in eating a balanced meal .

​Lean Mass and Muscle Mass
Yes, by all means, these two are 2 different terms. Often used interchangeably, these terms mislead the health enthusiasts.
Lean Mass: Also called as Leans Body Mass is actually the weight of your entire body composition minus the fat. It includes the weight of your organs, bones, skin, muscles, water and everything else, except for fat.
Muscle Mass: As the term clearly indicates, muscle mass is the weight of your muscles. When you talk about gaining muscle mass, you are actually talking about the skeletal muscles. This is the only muscle type that can be manipulated with exercise and diet. This means that muscle mass is actually a part of lean mass.
A good diet is inevitable when it comes to muscle gain. Muscles are made up of protein and even for their normal maintenance you need it. If your target is muscle gain, then your protein requirement increases all the more. Protein is also essential for secretion of enzymes and hormones within the body that are essential for growth and development and digestion.
Another important requirement is dietary fibre and healthy carbs. These are required to promote a healthy digestion so that your body can uptake nutrients being provided. Post workout, carbs also help in raising insulin response which allows muscles to take up maximum protein.
Another reason, to take care of your diet is water retention. Lean mass is largely affected by any change in the concentration of body fluids. With a good diet, you can ensure that your body is avoiding fluid retention. For example: high sodium intake or increased glycogen leads to water retention causing an increase in the lean mass.
We can create ideal conditions for healthy muscle gain for the body with a good diet and healthy habits. Here are the Best Indian foods that are a must if you want to gain muscle mass.

Starches: Brown rice, quinoa, yams, potatoes, oats, whole-wheat pastas, bread, cereals, wraps
Protein: Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt
Fruits/Vegetables/Legumes: Tropical fruits, green/fibrous vegetables, beans
Oils: Use sparingly; think teaspoons, not tablespoons
Oils/Fats: Tablespoons, not teaspoons. Avocados, nuts/seeds, coconut oil, canola mayonnaise, full-fat cheeses

IMPORTANT TIPS
1. Add Calorie to your diet
2. Don't skip your meals
3. Eat good Pre & Post Workout Meals
4. Give importance to Protein
5. Rethink your drink
6. Give importance to timing
7. Use supplements, if possible
8. Drink Plenty of water
9. Eat good fats
10. Weekly Rest

BUILD YOUR MUSCLE
1. Set your own Strength Goal
2. Keep a Diet Chart
3. Focus on Big Muscle Exercises
4. Sleep 30 Minutes Earlier
5. Dring a shake during Exercise
6. Work Each Muscle 2 Times in a Week
7. Don't forget your legs
8. Eat more on 'Off' days
9. Don't fear from Carbs
10. Weigh yourself in Weekly