by admin | Jan 7, 2022 | Diet
what is the best diet
In the fitness world, different types of nutrition plans have gained traction over the years, being dubbed good for a variety of goals.
For instance, the ketogenic diet has been popularly used for weight loss, while the vegan diet has been promoted due to the claimed health benefits from excluding animal products.
There are many popular diets out there, but in this article, we’ll compare the 3 most popular ones – The Ketogenic, Vegan, and finally, The Carnivore diet.
If you’re just getting to learn more about healthy nutrition and are wondering which option is the best, keep reading!
What Makes A Good Nutrition Plan?
Unfortunately, many of the self-proclaimed “gurus” that market these diets, claim that such an approach to nutrition may have supreme benefits over other types of diet.
However, the truth is that the exclusion of a certain nutrient, or focusing on a specific food group won’t really your way to progress…
Nevertheless, that doesn’t mean that these diets can’t be beneficial.
The MOST IMPORTANT factor of an effective nutrition plan is its sustainability, or, in other words, how well you can adhere to it – When on a diet, think in terms of “Can I stick to this in the long term or does it rather feel like torture?”
If you’re eating keto but can’t really tolerate it, why do it in the first place?
Now let’s have a look at all 3 nutrition approaches and discuss their pros and cons
The Carnivore Diet
This first nutrition approach is one of the recently viral ones, and there is a reason for that.
The proponents of the carnivore diet believe that humans evolved to this extent with the help of nutrient-dense animal food sources, as we lived in hunter-gatherer societies for a long time.
These are the foods that increased satiety and provided essential nutrients that allowed the complex development of the human species.
As the name suggests, animal products like meat and organs are at the core of this nutrition plan.
Though similar to the ketogenic diet due to its high protein and fat content, the carnivore diet differs because it also allows for the consumption of quality carb sources like fruits and root crops.
Pros: Highly satiating, abundant in essential nutrients
Cons: Quality meat is expensive, you can’t consume grains and vegetables
The Ketogenic Diet
Similar to the carnivore diet, the ketogenic diet implies a heavy focus on fat and protein, as the main sources of calories.
The term ‘ketogenic’ comes from the metabolic state of ‘ketosis’, during which the body uses fat as its main energy source. (the liver transforms fat in ketone bodies that are released in the bloodstream and used for energy)
This diet has gained a lot of positive feedback from people on weight-loss regimens, or individuals who try to normalize their blood sugar levels.
However, one of its biggest disadvantages is that it excludes carbs and thus, athletic performance may suffer.
Pros: Highly satiating, plenty of quality protein and fats
Cons: Almost completely excludes carbs (worse athletic performance), doesn’t allow sweets, is not so flexible, may be hard and expensive to stick to
The Vegan Diet
Opposite to the carnivore diet that puts animal products at the core of nutrition, the vegan diet completely excludes those!
This approach to nutrition entails a complete focus and devotion to plant foods.
And though there are no additional benefits to that, as opposed to other diets (when calories are equated), the vegan diet may turn out to be more sustainable for some individuals, especially ones who don’t tolerate animal foods well.
Pros: May ease digestion and improve intolerances while granting sufficient nutrients for healthy functioning
Cons: Can be hard to find quality vegan foods, excludes the most nutritious foods (animal products), food volume is usually big, which can result in bloats
Which One Should You Pick?
Alright, before you rush into purchasing a stack of avocados and asparagus, ask yourself these questions:
- Do I like the foods this diet requires?
- Can I stick to this?
- Will I feel miserable following this nutrition plan?
- Is this sustainable in the long term?
- Will this provide enough energy for my daily mental and physical activities?
Remember, don’t fall for someone’s marketing tricks – Do your own research, experiment and find out the nutrition approach that is most sustainable for YOU!
by admin | Jan 7, 2022 | Mind
what is pomodoro technique How to use ?
Let’s face it – we’re human and can’t work like robots. It’s just not possible to be a fully functional working machine that doesn’t rest and can be 100% productive all time.
So how do we tackle that? How do we cope with the exhaustion from working? Whether It’s on your studies, a project, work-related or just doing the bills?
Maybe the answer is right under our noses, perhaps it’s been there the whole time, and we haven’t paid attention to it.
Or maybe the answer is a plain old tomato…
What is the Pomodoro technique?
- The Pomodoro technique is a time-related plan that helps you be more productive and energy-efficient.
- Its creator’s name is Francesco Cirillo and when he was a student, he decided to end his struggles with his studies by setting a timer for 25 minutes and then taking a break for 5 minutes.
- The word “Pomodoro” is Italian for tomato, and in Cirillo’s case, the timer that he used was in the shape of a tomato.
- The method turned out so effective Cirillo wrote a 130-page book on the topic.
Waste time to save time!
- The genius of the technique is in its simplicity. When we need to be focused and decide to power through a project, our brain starts to wonder after 30 minutes or so.
- Instead of constantly finding ways to occupy yourself with everything but not the project why not just plan to waste time…?
- Think of it as an award for the last half an hour that you read, wrote, etc., and take those sweet five minutes to reload and unwind your mind.
- It’s estimated that this can boost your attention span and increase your productivity up to 40%.
- Not to mention that it leaves you more fulfilled with the work you managed to check off your itinerary.
So, how does It work and how to use it
The idea behind the technique is really simple, and you have to follow these steps:
Get a sheet of paper and a timer for starters. You need to write down all the things you have to be done with and focus on them one at a time.
This is important because you need to bother yourself with only one thing at a time so as not to preoccupy your brain activity and start to slouch.
Don’t cheat the timer. The timer should be set for 25 minutes in which you stay focused and that is it, no more, no less.
If you want the method to work, you need to let the timer do its work and focus on your task without any interruptions — especially the ones that include messaging someone or returning emails.
Write down your progress.
After you’re finished with your work session, put the 5-minute break mark on your timer and write down one Pomodoro on the sheet of paper.
Then you can record what you’ve done until now and let your brain rest. It’s really important not to spend those five minutes browsing the net or looking at your phone.
Just relax and rest up for the next 25 minutes.
Patience is a virtue, especially If you follow the plan as instructed.
After you’ve got four pomodoros written down, you can take a longer break of 15-30 minutes. This is key for pumping up your stimulation and widening your efficiency span.
In these extra minutes, you can do some squats, or push-ups, just to get your body to feel more active than static. Also, light snacks that are good for brain activity, like nuts, are also recommended.
After a while, you will see how these small things become a part of your work routine, and you get better and better results the more you practice this technique.
To Wrap It Up…
Managing energy and productivity may be a hard task, especially with the amount of information we’re bombarded with in the modern-day world.
If you are finding it hard to keep your attention span and focus on point, do give this technique a shot!
Have YOU tried the Pomodoro technique? Share your experience down below!
by admin | Jan 7, 2022 | Fitness, Mind
How To Periodize Your Training
It is a widely known fact that fitness training can produce many benefits for your body.
These include increased muscle mass, reduced fat, and improved cardiovascular fitness.
However, though we all know a lot about exercises, sets, and reps, there is little said about other, important factors like training periodization.
This article will discuss the concept of periodization in fitness training and why it works so well!
Whether you are just starting off with fitness training or are more advanced, keep reading as we reveal this concept and how you can apply it!
What Does Periodizing Mean?
If you’ve been in the fitness game for some time, you probably know that achieving certain results takes time.
The principle of “periodization” entails separating goals into periods, where they are the sole focus.
In classical bodybuilding-type fitness training, you have three main periods:
- The bulking period (gaining quality weight, increasing performance stats)
- The cutting period (losing weight, getting leaner while maintaining strength and muscle)
- The transition period (switching from the first one to the second and then vice versa)
So think of it this way – Trying to lose fat and gain muscle at the same time is the equivalent of multitasking, where results in each regard are suboptimal due to the fact you are splitting your attention.
If you give your undivided attention to the task at hand, you will achieve better results, simple as that!
Seasonal Changes
Much like any other species, humans have what seems to be a fine-tuning to the natural cycles of our planet, Earth.
We tend to be more active during the summer and less active, in sort of a “recovery mode” during the colder seasons.
Your training periodization can match those exact parts of your human cycles, to favor each goal.
So when it comes to training and seasonal changes, think of it this way…
Summer = Fat Loss/Leaning Out
If you’re looking to lose fat and maintain lean body mass, starting a fat loss period shortly before full-blown summer starts is likely a good idea.
As we said, the scorching summer leads to us naturally being more active – Going to the beach and swimming, hiking in the cold mountain when it’s hot elsewhere, etc.
All this activity makes it far easier for you to establish a caloric deficit and favor weight loss.
This is EXACTLY why a fat loss period is well-suited for summertime!
Winter = Bulk!
Much like bears, humans tend to start consuming more food during the colder seasons.
This elevated appetite and lower activity levels make it easy for you to create conditions that favor muscle-building and overall improved athletic performance and progress.
Once the full-blown summer is over, start a gaining phase, where your main goals are to:
- Gradually increase training intensity and volume
- Eat more food
- Recover well
How To Transition
As we mentioned, the third period is the transitional period, which is something mandatory, between the other two periods.
The transition period entails a gradual change in caloric intake and training output and can be considered an “opening” for the bulking/cutting periods.
If you’re starting a weight-loss period, transition into it smoothly, by gradually decreasing your calories until you start losing weight at a healthy rate of 1-2 lbs a week.
Once the weight-loss period is over, transition slowly into a gaining period, by gradually increasing your caloric intake and upping training intensity, sets, and reps.
This will allow for a smooth transition, that won’t leave the body and the metabolism shocked.
Remember – The body doesn’t like sudden changes!
Take-Home Message
The seasonal changes of our planet have different effects on the body and its nervous system, leading to changes in metabolism
These interactions can be leveraged as an extra helping hand for your fitness goals.
Split your goals into periods, train accordingly and give it time!
by admin | Jan 7, 2022 | Mind
How to challenge yourself?
Imagine this – you are at a certain age where you face tough decisions, have to let go of some past things that have cradled you until now and you’re not sure what to do.
Having to face difficult decisions, having to grow as a person and withstand what life has installed for you – well, better learn how to challenge yourself, before It gets late.
This doesn’t mean that there is a right or wrong time to start challenging yourself, but the sooner you begin, the better.
What exactly does that mean?
To challenge yourself is to jump out of the barriers you have created for yourself, to escape your comfort zone, and to grow as a person.
Many people don’t realize how much this could benefit the improvement in their lifestyle.
To challenge oneself to grow as a person is something all of us should be keen on doing as much as possible.
There is no bad timing or wrong place to start.
For a person to take the extra step and force him/herself to do things that he, or she, wouldn’t be caught dead doing before, is the thing that keeps the drive in us.
The thing that gets us from this stage in our life to the other.
Okay, But How Do I Do That?
There really is no concrete game plan when it comes to jumping your own boundaries. It is, as it should be, a very intimate course of action.
A person should first know his/her weaknesses, as well as good sides, in order to start challenging themselves.
Nevertheless, there are some universal methods that are, more or less, suitable for everyone to try.
Even though our personal growth is substantially our job and responsibility, it’s nice to hear out some professional opinions.
Let’s start at the beginning
The first, and most important, thing to start with is focusing on a goal.
This could be any goal, don’t think big or small, just one that gets us started.
The reason why we need this is, that focusing on something that gets the blood pumping is crucial for the first kick in the bum.
Things like starting a new book and sticking to it, or visiting a new museum every Saturday, could help with the process.
Do you know how much you sleep?
A key asset to the “new you” is changing your daily routines, starting with one of the biggies – sleep.
I bet you don’t follow how many hours a week you sleep and it’s a changing number, I know.
Well, how about you set an alarm for a certain hour for every night of the week and get up at a certain time every morning.
If you don’t think this will change anything you are mistaken.
Sticking to a regular sleep schedule not only benefits your health but will also teach you discipline and build your character.
Technology who?
Believe me, you will be just fine If you let go of your technological device for just a day. That’s all that It takes – one day.
By doing so you help your brain and body to develop a new and steady connection to the world around you without the help, or distractions, of your phone, laptop, TV, etc.
After all, technology is fairly unnatural for humans – We were not designed to sit in front of a screen all day.
The body was made to run, crawl, climb, jump, sprint, swim, and dive – All of these activities, with the absence of an internet connection, will allow you to develop a true mind-body-world connection, that is much more precious and beneficial than any piece of tech.
Growing as a person
As time goes by you will push yourself easier and easier and will start to crave more of It. This is a perfect time to start learning new languages, new cultures.
Maybe take a class, or two.
Or maybe, you can even invest in something you care about and believe in. Just remember that challenging yourself doesn’t stop with the boundaries the world creates, it stops with the boundaries you create.
Take-Home Message
We live in a world of comfort that is more and more oriented towards making everything as easy and automated as possible.This is the precise reason why you should consider setting yourself challenges.
Challenge yourself mentally.
Challenge yourself physically.
Challenge yourself spiritually.
Challenge brings about positive change.
by admin | Jan 7, 2022 | Mind
How Does Appearance Affect Your self esteem?
You’ve heard the phrase “Appearances can be deceiving”, right? Not only is that absolutely true, but it can also have a big influence on your self-esteem.
Self-esteem is linked with self-confidence which, like most things, is set to be formed by how the outside world sees us.
This does not mean that the way you feel is dictated by what people think of you, but on some level, it really does make a difference.
what is self esteem
What is self-esteem, and how does it develop?
Self-esteem is the value and worth we subjectively evaluate ourselves with as a whole. With this definition, we can easily say that the part of ours that we evaluate the hardest is our body image.
It is linked with how we perceive the world and how we think the world perceives us. This means that every little thing that we do regarding boosting our self-esteem is to better our approach to different situations in life.
It’s important to remember that people are not born with any gained level of self-esteem. It’s something that develops with time as a result of our upbringing and social contacts.
A thing that can affect our body image and self-esteem is being raised in an abusive environment, physically or mentally, or being born with a distinct disfigurement or some kind of visible difference from others.
The early years
If a person is subjected to different types of public or domestic psychological or physical assault, it most probably will affect one’s self-esteem. Even small things like a kid in preschool or kindergarten making fun of another can cause doubt in that young mind. Our surroundings and the opinion of our social circle, even If we think we don’t get bothered by it, play a huge role in establishing healthy confidence in us. If a person starts to acknowledge a flaw in the way you look, it is likely that you will start questioning your appearance.
That’s the way we are built, and even if we sometimes say we don’t care about what people think of us, we still soak in that remark. If we give in to the idea that society and people form the way we feel about ourselves, we have a much harder time accepting who we are and what we look like in a healthy concept.
On the other hand, If we listened to family and friends that wanted to help us when the doubt was only forming, there is a pretty big chance we would know how to handle this kind of dismissive behavior towards us better.
What our appearance says about us
The way we perceive ourselves is the way we want the world to see us. It’s as simple as that.
We go the extra mile to have a more pleasant effect when we look at ourselves in the mirror most of the time.
But in reality, the thing that matters most for building steady self-esteem is accepting that we are what we are, and we’re perfect like this.
It’s easier said than done, but it’s a simple philosophy to live your life without the stress and pressure of social evaluation.
Things like comparing yourself to other people or not quite seeing your good sides can be dealt with andshould be.
Recognizing your own qualities, talents, and abilities is the way to build a stronger relationship with yourself and create stable self-esteem and self-confidence.
