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5 things you must include in your diet if you’re heading to the gym!

There is no point of heading to the gym if you don’t have these things in your daily diet!

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Are you heading to the gym these days? Well if you are, you probably know that exercising or weight lifting won’t help you get that perfect body unless you have the perfect diet.

 

Many people do not realize the importance of a good healthy diet when exercising and how it speeds up the body building process! It’s no rocket science, you just have to eat foods that give high protein. You can always drink those protein shakes and get yourself in shape within 2-3 months, but hey, what’s better than a body made from a natural diet?

 

We have listed down the top foods which YOU MUST include in your daily diet if you’re heading to the gym these days and want that perfect summer body! REMEMBER THERE IS NO POINT OF GOING TO THE GYM WITHOUT A PROPER AND HEALTHY DIET!

1) LEAN BEEF

For those who are trying to lose weight, this should come as great news – a 3oz serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories.  A 3-ounce serving of beef also is an excellent source of zinc, vitamin B12, selenium and phosphorus, which means it provides at least 20 percent of the Daily Value for these nutrients per serving.

 

                     2) SKINLESS CHICKEN

Like beef, chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. Half a chicken breast comes with 142 calories and only 3 grams of fat. Also, additionally, you can get a plentiful supply of essential vitamins such as vitamin E, vitamin B6 and vitamin B12.

 

3) TUNA AND OTHER FISH

Fish are high in protein, low in fat, and rich in omega-3 fatty acids. It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain.This is the only seafood that nutritionists recommend when you opt for a healthy lifestyle. Moreover, if you are losing rather gaining and want to lose larger amounts of fat to avoid further daunting health problems, you should incorporate fish variety such as tuna, mackerel, and salmon into your daily diet.

 

   

4) OATMEAL

 

 

Oatmeal is a great source of carbohydrates due to both its low glycemic index (GI) value and the fact it is minimally processed.They also contain more protein and fat than most grains. Oats are loaded with important vitamins, minerals and antioxidant plant compounds.Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes. 

 

    5) EGGS

Eggs contain high quality protein, nine essential amino acids, the right kind of fat, and vitamin D.Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

 

 

 

 

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Entertainment

Transforming Mind and Body

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Losing weight can seem like an enormous task, so how does on begin this journey to transform their mind and body? We sat face to face with blogger Hadiyya Aazer and asked her what motivated to take on the task to transform her lifestyle.

Working out at Evolution Fitness

Whats inspired you to begin this transformation journey? 

I have been overweight my entire life. When I turned 30 last year, it hit me that if I dont control it now, my health issues could become a serious problem. What can I say, I decided to change my habits and put my hundred percent into evolving my lifestyle.

Where have you been training?

My personal trainer is Haseeb Mirza at Evolution fitness. He is amazing and has a certain rhythm in the gym. He has been a great supporter and motivator through all of this.

Before and After


What does your usual workout routine look like?

It is a mix of weight training, cardio and Abs, which is necessary for me. It is essential to work according to your bodies needs and stamina and create a tailor made workout to assure its effectiveness.

What kind of a diet do you follow?

 My diet is eating in small portions after every 2 hours. All in all 5 controlled meals over the day.

What is your goal ? 

I am aiming to reach 65kgs soon!

March 2018 v March 2019


What advice would you give to someone struggling with weight issues? 

Don’t give up! Will power is key and once you’ve decided to take the necessary steps, nothing can stop you. Take it step by step, but eat healthy and work out. Ive lost almost 40 kg in a years time, slow and steady wins the race!

March 2019


How does it feel losing so many dress sizes?

One can only imagine fantastic! I have never imagined myself wearing jeans and dresses. It feels so good to wear clothes that I’d never imagined I could.

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Features

Your one-stop guide to fitness in Pakistan

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There is no arguing that Pakistan has been hit with a wave of fitness culture in the past few years and staying healthy has become a top priority in todays world. With our ever evolving lifestyles, it is essential to always stay up to date with changing trends, eat clean and make sure our bodies are in shape. With the emergence of diets like the ‘Keto’ and multiple focused fitness centers, it has become somewhat of a task to figure out what’s effective for you.

Pakistani writer Sarah Kamal Muggo recently wrote her first book, Fitness Fun, Nutrition and Lifestyle in Pakistan! This book is a great resource for people looking to improve their health by making sound lifestyle choices.

This book is a carefully vetted compilation of exercise tips, fitness goals and nutrition advice. It’s a God sent for those who don’t have a grip over how our body responds to different environments, especially in Pakistan where there is a scarcity of authentic information!

It will take you through interviews with top fitness trainers from around Pakistan as they talk about health routines and dietary advice.It won’t ask you to starve yourself, rather teach you that a regulated diet and healthy training is the only road to a fit body and mind.

This first of its kind book will be launching TODAY in Lahore – 19th April at Sukh Chayn in Lahore at 4 pm. To catch Sarah face to face, don’t forget to drop by!

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Beauty

5 Healthy Foods to prevent hair loss

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When the season is changing, do you often find yourself dealing with untimely and excess hair loss? Fear not, we did some digging and research and found 5 of the healthiest foods to keep your hair healthy.

Let’s see why…

By Iman Hashmi

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