Commitment to a lifestyle of fitness in 2021

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The plight of the pandemic outbreak and the countermeasures imposed resulted in reduced female fitness in the year 2020. When states are on lockdowns, street joggings and gym workouts become impracticable. The strategic reopening measures involve social distancing meaning that public places, like gyms, will accommodate fewer people per time. That is reasonably so, given how highly contagious the viral infection is. Thus, guaranteeing the safety of oneself and others become the topmost health concern.

As we come closer to recovering from the pandemic’s impact, there is a need for a renewed commitment to female fitness for a healthy 2021.

It is essential to keep in mind the fundamental goal of keeping fit; keeping the body organs and tissues healthy, in shape, strong, and alert. Fitness improves the brain coordination of the body parts; it builds stronger muscles and improves body balance. Therefore, fitness is not a short-term engagement or once awhile activity. There is a need for consistency. Need to commit to a lifestyle of wellness.


It is a misconception to think workouts are just for bodybuilders and female fitness competitors only. Many females refused to participate in fitness programs because the muscular body does not typify the traditionally feminine appearance. Yet, the benefits of fitness far exceed the look and bodybuilding resulting from workouts. Let us keep abreast of some of the benefits of maintaining regular body fitness.

Enhances Productivity

Exercises do not only train the body muscles and bones; it sharpens the brain. Gives mental clarity. Improved brain performance fosters a higher rate of productivity. Todd A. Astorino believes people who actively engage in exercises are far more productive at work than others who do not.

Without mincing words, more productive hours mean a higher turnover, improved chance of outperforming other employees for award nomination, liveliness – working without getting worn out, better service delivery.

Female Fitness Reduces Stress

Women engage in many activities that can easily make stress set in; child care, house chores, and office demands. If she will not break down, then a workout is necessary. When training becomes a habit, it eliminates stress from the body. After physical exercises, the body responds with the need for relaxation; this clearly distracts the body from any form of anxiety or depression.

Relationships are often at the receiving end of the effects of stress and depression. With anxiety and depression shut out, your relationship improves. You can keep an active relationship with everyone; family, workplace, and friends.

Weight management

Workouts coupled with a fitness diet is a proven way of eliminating excess fats from the body. The goal is to have a calorie deficit; fitness trainees use more calories than they take in food. Doing this makes them leaner. Female fitness trainers can help you develop a healthy weight management plan to achieve your goal.

Prevention and control of health conditions

Regular exercise keeps the body’s organs’ functions at optimal performance. Cardio workouts improve the heart work rate and the circulatory system, also the lungs and the respiratory system. Sickness such as diabetes and heart diseases can be prevented and controlled by regular exercise.

Reduced risk of injury

Workouts strengthen the body muscles, which serves as a protection to the internal parts. Regular movement of the body strengthens the bones, improves body balance, and reduces the chance of getting injured.

Improves health

Regular exercise keeps you healthy. When you explore the cardio and strength workouts, you improve your internal and external body wellness. When you engage in training, your body’s metabolic activities improve. Also, it improves your sleep patterns. Another importance of female fitness is it increase self-esteem (promotes self-appreciation).


Define your goal

There are various reasons why people commit themselves to fitness training. Some intend to become leaner, some just to remain fit (athletic), some others might be preparing for a competition. Everyone enters a gym, but what they do differ. You need to know your goal; this knowledge will help your trainer to guide you aright.

Draw a fitness plan

To make a success at workouts, you need to make a workable plan. Draw a fitness plan, know the days you are hitting the gym, the days you exercise at home, and the days you rest. It is crucial to create a schedule this will guide you daily. If you employ a trainer, discuss your goal with her/him, involve the trainer in drawing the fitness plan. The trainer will make more appropriate female fitness recommendations for you, given his experience and professionalism.

Itemize your commitment

It is a good practice to know your commitment before you start training. Know the demand that taking up a fitness class is placing on you. It might mean dropping a few other obligations or adjusting your schedule to accommodate it.

Be Consistent

The golden rule in female fitness training is ‘be consistent.’ The result may not come in a week or month but never give up. Get up each day and get to work; you will see the impact of the effort someday. Each day missed in training is like reversing the progress made. It requires consistency to maintain the result of the effort made so far.


This aspect is often overlooked, particularly when you are getting excited with the result of your commitment and consistency. Don’t get too excited to attempt making ‘overdo.’ Take a rest when necessary; not precisely like only when you feel like, but regularly. Rest is an essential feature of your fitness plan, and you should be consistent with it. Rest should follow every high intense workout, particularly when you just start. Rest allows your muscles to heal from the stretching during training.

6 Good reasons you should participate in a fitness competition

fitness competition

It is true that participating in a fitness competition is not for everyone. However, if you are part of those that despise fitness competitions because you can’t find any substantial benefit associated with it, you are might be on the wrong side.

I think it would be great if you can walk up to a former contestant and ask why he/she spent so much time, energy, and money to contest in a fitness competition; you will get a firsthand testimony that will give you a right perspective about the competition.

The benefits of participating in a fitness completion is numerous. The competition gives a contestant a lot experience and exposure that can change a lifetime. Though, contesting in the competition requires high level of commitment, dedication, and discipline, what you stand to gain at the end of the competition worth the hard work.

As a former champion in a fitness completion, I’m ready to share with you some crucial reasons you should participate in a fitness competition.

It improves your health

The moment you decide to participate in a fitness competition, you need to start taking your health as a priority. The ambition alone will make you become dedicated to your overall health. For instance, you will have to learn a healthy eating habit because eating unhealthy foods will only shatter your fitness ambition.

Building a fitness competition body requires eating healthy foods that will help you start your working out active, sustain you during the exercises and help you recover quickly after the workouts. You will also have to be committed to your scheduled workout sessions to build the perfect body fit for participating in a fitness competition. The cardiovascular exercises and weight trainings will also help you overall health in the long run. All these will keep you stay healthy and active for a long time.

It brings a sense of achievement

Participating in a fitness competition means achieving one of the goals in your bucket list. Truly, competing in the competition has to with setting and achieving several short term and long terms goals. If you cant achieve your training and eating goals, you can’t make it to any fitness composition whether local, national or international;.

This is one of the best reasons I encourage people to strive to participate in a fitness competition at least once in a lifetime. It will make you face some big challenges in diverse ways you never thought possible. as you set goals and achieve it, it gives you a sense of fulfillment and it helps you build the confidence to do more.

Aside from making it to the competition, realizing goals will help you face other life challenges confidently and overcome them. More so, while working out to build the right body, you will learn endurance, tolerance, and discipline which are essential qualities to make life purposeful.


It is often said ‘strive to be the best you can be’ but only a few people are brave enough to take on the challenge that will make them realize the maximum potentials. Fitness competition is not for lazy or weak people. Preparing for a fitness competition is a process that involves consistent hard workouts and strict dieting to build the perfect body that can earn a yes nod from judges.

Fitness competition is more than the contest, it’s a lifetime challenge that will bring the best out of you. anyone who trains to compete has accomplished a great feat. Working for at least two hours a day in snot a joke. There will be some days your body would say no but you have stand up and get your hands lifting the gears. The workouts will get you pushing yourself physically and emotionally to sail through the hard times.

Training for a fitness competition will challenge you to discover your strength and power. It’s a great challenge that will give you a sense of satisfaction after the competition.

It helps you meet new people

One thing is certain, participating in a fitness competition will get you connected with several like-minded people who love fitness. Also, the fact that these new friends of yours are coming from a different background and have different reasons and goals makes more interesting. You will also have the opportunity to add to your experience by learning from other people. Whether you emerge the winner or not, the joint celebration you will have with your new friends will bring you a great feeling. No matter what you can never come back from a fitness competition being the same person – many things would have changed about you.

The hush

The feeling that constituents have while standing in front thousands of spectators and strict looking judges cannot be expressed in words – it‘s better experienced than told. After several months of hard training, strict dieting, and other pre-contest preps, there’s nothing so comforting like stepping on the stage to feel the vibe.

Do you know what it manes to walk through a stage where thousands of spectators applauding and shouting your name? it’s awesome! Most athletes who have once participated in a fitness competition always wish they do it again. If you contest once, you will always crave for more.

You will become an inspiration to others

While you are preparing to participate in the competition, others may tap inspirations from you and decide to follow your foo steps,.

Most people don’t feel motivated to do something until they see somebody else doing it. there are many people who might have been dreaming of contesting in a fitness competition just like you but they are feeling reluctant to take the bold step. Many on the hand, might be overwhelmed with the tedious workouts and strict dieting involved in the process. But when they see you doing, they would be motivated to stand up and take up the challenge as well.


Each fitness competition brings different feeling and experience. These are remarkable feelings and experience you will never forget in your lifetime. This is one the lasting benefits of competing. Participating in a fitness competition is a life-changing step. You will always be glad you did.

Best training tips for success in fitness competitions

fitness competition

Whether you want to participate in a fitness competition to build your dream body or only want to contest to achieve one of the items in your goals’ bucket list, you cannot step on that stage without proper training. Meanwhile, training for a fitness competition is entirely different from working out to shed away some extra pounds.

You need to train right to get the right body that fits the competition before you earn a yes nod from the judges screening qualified contestants. Now, training right involves a commitment of time in your workout sessions, maintaining a disciplined, healthy eating habit, and some other essential things to give you the best result.

To help you make the best of your training sessions, I have compiled a list of professional tips that will help you stay at the peak form till the competition day.

  1. Draw your ultimate plan.

No one goes on a worthwhile journey without drawing a map for it. Indeed, getting the right direction is the first step of every preparation. For your journey to the fitness competition to be successful, you need to draw a plan. Without a clear direction, you would be playing games with your fitness ambitions.

Your plan will contain every step you want to take from your first day till you finally step on that stage. While drawing your plan, you need to consider some crucial things. You need to ask yourself these personal questions: what are your goals for contesting? In which federation do you want to compete? Which category do you prefer? What is the body requirement of the category? How much would the whole training cost you? And how long would the training take before the competition date?

Providing answers to these questions will give you a clear direction to navigate the high and lows to get your desired result. Note that having a plan is not as important as sticking to it even when your body says no.

  1. Register in the right gym

The word ‘right’ in the heading means that not all gyms can give you the kind of body you need to participate in your favorite category. For instance, you cannot build your body for a fitness competition in an old gym with outdated training equipment. You need a modern bodybuilding facility to make the work perfect.

When selecting your preferred gym, ensure that you register in the facility with all the necessary equipment to meet your bodybuilding needs and make your workout sessions easier. Meanwhile, the right training facility is not all about the high-quality gears. It must give you access to professional coaching, health and fitness-oriented nutrition advice, and all other essential amenities needed for proper training for a fitness competition.

  1. Get a training partner

Training for a fitness competition is not what you can do on your own. The truth is, there’s a limit to what you can achieve alone. If you desire good results, you need to get a work out partner. If you pay enough attention, you will discover that you can hardly see people working out on a solo. The reason is simple. We get more motivated when we find the right person to work with.

Working with a partner is key to reaching the peak of any physical activity. Training for a fitness competition usually takes up to six to eight months. Sometimes, after a stressful day, you might feel discouraged or reluctant to start your daily workout schedule. This is one reason you need a training partner who will continually hold you accountable when you want to slack things off.

Your partner will also help you monitor your bodybuilding progress and provide a guide on which area you would need to improve or decline.

  1. Eat right

Food is fuel to the body. When it comes to building your body for a fitness competition, eating the right food is critical. What you eat is as vital as your training. If you train so hard without the proper bodybuilding diet, your entire work out effort could be a waste.

Eating the right food impacts how you look and how much energy you have to sustain your training sessions. You cannot get the body required for fitness competitions eating unhealthy foods. Eating right means being deliberate with the number of carbohydrates, protein, fats, vitamins, and minerals you take. It is not just about eating the right nutrients but also eating the right proportion.

To get the right bodybuilding diet, visit a professional nutritionist or dietician. If you can’t find anyone around you, there are many trained nutritionists online who can give you the right diet plan at affordable prices.

  1. Stay hydrated

Water is essential for successful bodybuilding training. Ask any former contestant in a standard fitness competition; he/she will tell you the essence of staying hydrated throughout your training sessions. No athlete neglect adequate water intake. It is recommended for every athlete to drink water before, during, and after the training sessions.

Water suppresses appetite and helps athletes to stay for long hours without eating. You need to drink as much water as possible if you want to stick to your diet plan. Water also helps in growing your muscles and keeping them healthy.

You need to take water seriously throughout your journey to the fitness competition. Water is a good source of energy, and it contains molecular components that are essential for the body to build and repair the muscles on its own after intense workouts.

In Conclusion

The essence of dedication, unshakable motivation, thoughtful planning, and deliberate commitment cannot be overemphasized when training for a fitness competition. Hence, while you are dreaming to showcase your defined body in front of thousands of spectators, it is essential to train very hard and follow the right diet plan to achieve your fitness goals and make your dreams come true.

How to develop a balanced eating habit after fitness competitions

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If you have contested in a fitness competition and struggle to find your way back to your regular eating habit, this blog is for you. Whether you competed only once or you have contested in several fitness competitions over the past years, you crucially need to learn a new healthy eating pattern that will be different from the strict dieting plan you have been used to when you were building your body for a fitness competition

Many fitness models find it difficult to go back to their usual eating because they are adapted to staying for long hours without food to achieve their fitness goals. Indeed, it’s hard to transition overnight to what you have left for several months or years ago to accept another strange pattern. An athlete can also believe that going back to their former eating habit will make them lose the body they have spent time, money, and energy to build.

However, the truth is, you cannot keep a fitness competition body for a long time – it’s not healthy. So when you have come out of your shed and decide to take the regular body you were carrying around before going fitness chasing, you’ve got work to do.

Why is it such a difficult task for athletes to start a new healthy eating habit after fitness competitions? The answer is simple. Preparing for a fitness competition requires following a set of eating and workout rules and guidelines committedly, which damage contestants physically and mentally after the show. Imagine an athlete who has been in that routine for years; it will be more challenging.

One of the problems you may have as a fitness model after the competition is that you will lose the maximum satisfaction you get from eating nutritious food; since you took food as bodybuilding pills, food became passive. To help you find your way back to the ultimate joy of eating after participating in fitness competitions, here are five tips to bring back your lost appetite.

  1. Avoid social media

It’s hard not to respond when you see what triggers. You need to stay off social media to avoid seeing adverts for the next fitness competition, competitor’s pictures different conversations about the latest supplement to get shredded. All that is not good for you while you are in the process of coming back to the real you. They will only serve as a massive distraction for you.

If you know people who might want to get you back on the track you are trying to leave, avoid talking to them either in person or on the phone. You might also need to leave any group or unfollow anybody who has anything to do with fitness competition.

  1. Stop following eating rules

At this time, you need to trust yourself and return to intuitive eating; if you want to recover quickly, you must stop depending on some diet rules for eating. You need to start using your innate abilities to know when you are hungry and satisfied. That was how you were before you learned a new eating culture because of your fitness goals.

Sticking to those nutritional plans will make your post fitness competition life complicated. You will learn the habit of listening to yourself again to know when your body needs food, what kind of food it is requesting, and all that. Note that you may want to eat something that is not part of your strict dieting plan, and that’s okay. Don’t fret about it. When you are absolutely in charge of what you eat, you can be sure of a quick recovery.

  1. Try mindful eating

Mindful eating will also help you come back to normal eating. If you don’t know about mindful eating, find some books that talk extensively about it. Reading the book may not bring a vivid change, but it has a subtle impact on your mind. Besides, you will learn new eating habits from an experienced nutrition author, which can motivate you to dust the old eating pattern and go back to what it used to be.

  1. Exercise regularly

Before you start exercising your way back to normal, you will need to erase all you know about eating to build a shredded body that may want to pop up in your mind at later times. Also, note that you are no more training as a fitness model preparing for a fitness competition. You are just exercising your body for the fun of it.

Now exercising this time does not have to be hard and tiring; it’s just to keep you fit and active. Don’t forget that you are no more following strict rules from a trainer – you are now in charge! If you feel like taking a stroll, you are free. If you want to do some joggings around, you are free. Whatever your instinct tells you to do, do it! This will give gradually erase fitness competition prep ideas from your head.

  1. Stop reading the label

Because you were preparing to contest in a competition, you would make sure that you check all the food labels to watch out for the percentage of carbs, fats, and all that. Now, however, you have to do away with that habit. I’m glad to tell you that every food is right for eating after fitness competitions.

The idea is to reprogram your brain to know that you are no more under obligations. This time, saying this is good or this is bad is not helpful. Just eat what every other person is eating and enjoy the taste to the fullest. When you meet with the people, you used to follow the same eating pattern when you were still pursuing your fitness modeling dreams, treat them with respect and make sure you don’t eat whatever they ask you to eat again. You can also hang out with friends and dine with them to learn new eating habits.


It’s difficult to quit something you have mastered for several months or years, so you will need to be patient and real to yourself to regain your regular eating habit. I hope that these tips will help you have a healthy relationship with foods after participating in fitness competitions. Hanging around with friends, eating out with your family can also be a great help in bringing you back to your regular eating pattern.

How to prepare for your first fitness competition

fitness competition

Fitness competitions are becoming more popular by the day for the past few years now. Read any major magazine, fitness catalog, or log in to any social media platform. The array of beautiful ladies in bikini and confident-looking men showing off their defined bodies will seize your attention, making you feel like stepping on that stage for the honor.

So, after seeing your fitness icons parading their shredded bodies on that glamorous stage, you have made up your mind to contest in the next fitness competition; that’s a huge decision, and a profitable one too. You will finally have the opportunity to add a tangible meaning to your fitness ambitions and get awesome rewards for all your hard work in the gym.

Meanwhile, contesting in a fitness competition is not a joke. I didn’t mean to scare you off; that’s the whole truth. It involves a lot of commitment, discipline, and endurance to make it to any world standard fitness competition. Indeed, it requires sound preparation. Don’t panic; there’s always a first time. All those fitness icons contested in several fitness competitions have once been at this ‘first-time’ stage.

Now that you have decided to take your fitness ambitions to the next level, you must ready to give whatever it takes to make your fitness dreams a reality. Here are some helpful tips compiled by several experienced contestants in the world’s best fitness competitions to help you start your journey to the competition.

  1. Get your motivations right

Honestly, contesting in a fitness competition should be for the best reasons. The negative side of a fitness competition may include eating disorders and obsessing over your body appearance, which can be a disadvantage in the long run. If you don’t have the right motivation for contesting in the fitness competition, it might lead you in the wrong direction and make the whole ambition shattered.

Going for a fitness competition to look lean and muscular forever can be a negative motivation. I mean, you don’t have to participate in a fitness competition before you can get the shredded body you desire. Plus, it’s neither healthy nor realistic to keep that muscular body for a long time.

Participating in the competition to achieve a new goal and enjoy doing it is a right motivation

  1. Attend many fitness competitions

One of the best ways to learn something is to watch people doing it. Attending many world-class fitness competitions is a great idea. It will help you a better perspective about how things are being done in the events. Showing up in different fitness events will also allow you to understand better how contestants look. It will also give you a clear understanding of the essential requirements for contestants to emerge a winner.

Attending fitness competitions is right for you to know what to do and what to expect in the competition. A few federations hosting fitness competitions include WBFF, Muscle Marina, INBF, IFBB, and more. You need to be aware that the competition rules and regulations differ from one federation to another. It’s essential to learn about each federation to help you choose what best suits your goals. You can visit the official websites of each federation to learn more about them.

  1. Choose your category

After you have decided which fitness competition you want to contest, the next thing is to choose the category you want to compete in. Meanwhile, the kind of you want to build will determine which category you can participate in. While some people may the category based on the type of body they want to build, others may choose to build their body to fit the demands of the category they prefer.

Here the most general categories in a standard fitness competition.


This a female category. In this category, judges lookout for the contestants’ overall beauty, body shape, symmetry, and tone. Judges focus more on the beautiful face, physical fitness, figure, and confidence with which the contestant carries herself.


Both male and female contestants can participate in this category. The judges in the category demand contestants to display more muscle tone and definition. Competitors in this category need to display an athletic and define physique and present themselves in a classy way.


Contestants in this category need to carry more muscles than those in the fitness category. But not as much as those in the physique category. Contestants also need to display muscle tone and definition body.


The desirable look for judges in the figure category is a fuller lower body physique. Contestants do not need to develop their bodies muscularly or look over lean, but their body tone should be smooth and healthy. Judges in the wellness category pay more attention to the shape and tone of the constants’ body.

  1. Hire an expert trainer, nutritionist, and posing coach.

You need excellence in these three aspects to succeed in your fitness competition journey. Every competitor who has achieved something worthwhile in fitness competitions takes these three aspects very seriously.

It takes about six months of hard training and disciplined eating habit to prepare for any standard fitness competition. You need to eat right to look right. Getting the body you desire for the competition depends on what you eat, how much you train, and how serious you are with your posing lessons.

Ideally, a good coach should be a seasoned trainer, professional nutritionists, and a qualified posing tutor. But, if you can find a coach that will serve the three functions correctly, you can hire a different one for each.

  1. Get your money ready.

Truly, contesting in a fitness competition is expensive. There are more expenses associated with fitness competitions. The fact is, you might never know how much it cost until you start the process. The various costs involved include coaching fees, registration fees, food and supplements, tanning costs, competition outfits, travel expenses, and more.

In Conclusion

Fitness competition is a serious business; it is not for an unmotivated heart. It requires a lot of discipline, commitment, hard work, and a perfect diet. You have to make sure you are up to the challenge and develop a positive attitude to compete successfully. Meanwhile, training for a fitness competition is a fun way to improve your workouts and stay healthy. The reward worth the hard work.

Most frequently asked questions and answers on fitness competitions

fitness competition

So you want to participate in your first fitness competition, and you don’t know how to go about it? Or you are interested in becoming a fitness model, but you are keen to know everything about it before beginning your preparation. That’s not a problem. I have prepared a compilation of the most frequently asked questions and their right answers to help you have a clear picture of what it means for a fitness model to participate in a fitness competition.

What is fitness competition all about?

Fitness competition is a kind of physique exhibition events for male and female fitness models. In this competition, contestants are judged based on their facial beauty, figure, body shape, body tone, physical fitness, muscle definition, and the confidence with which competitors carry themselves.

In a fitness competition, contestants are expected to present themselves in a marketable way to earn good points from both the judges and the distinguished brand representatives watching the show.

Meanwhile, there are several organizations hosting fitness competitions across the globe. A few of the most famous federations include WBFF, NPC, ICN, NABBA, IFBB, ANB, WCFF, WNBF, and more. These fitness competition federations have different rules and regulations which contestants must strictly abide by if they want to participate.

Which competition is right for me?

Well, it is first necessary to visit the official website of different fitness organizations and check their guidelines to know if you are legible to participate in any of their competitions. After you have confirmed your eligibility, your next decision would be to choose the category you want to contest.

Now, choosing the category in which you want to participate majorly depends on your interest, goals, and of course, your musculature. Each category has a peculiar body tone and physique they are looking for. To be factual, your kind of body plays a major role in your choice of category.

Some people prefer choosing the category first and then build the required body to participate, while others may prefer to choose a category that fits their present body definition. Whichever way you would prefer, bear in mind that your body must fit the category in which you want to contest.

For every world-class fitness competition throughout the world, there are four major categories of competitions in which contestants have emerged champions over the years. These categories exist in every fitness competition.


Bikini is the most famous and most contested category in all fitness competitions. This category is exclusive to female fitness models. Contesting in Bikini, you will do a model walk wearing heels, two-piece swimwear, and jewelry. The bikini category is most suitable for contestants with a naturally smaller frame, soft look, and probably having problems with gaining muscles. Bikini contestants are judged on their personality, physique, and poise. If you are confident and not overly muscular, you have a place there.


You can participate in the figure category in every fitness competition. If you have been a professional dancer or a gymnast, you will have fun contesting in this category because you would have to do a two-minute choreographed routine that covers up to 2/3 of your points. This category allows you to show off your stunning physique in pushups, quarter turns, side splits, and high kicks.

In the fitness category, contestants have judged based on creativity, outfits, stage presence, physiques, symmetry, and presentation. Male and female models can contest in this category.


Most fitness competitions created this category as an alternative to fitness for contestants who have all the necessary fitness qualities but have little or no dance or gymnastic experience. Although male fitness models can contest this category, it is more prevalent among female contestants who have more muscle and balance.

Female contestants in this category would pose in heels doing quarter turns. Women with a defined look and little amount of striations will do well here.


Are you thinking of showcasing your defined muscular look, round glutes, defined delt caps, and muscular striations in a fitness competition? This category is for you. Judges in this category look for contestants with more musculature than those in the figure category.


Wellness is a newly created category in fitness competitions. Male contestants in this category show off their athletic physiques, while female contestants show off their body mass in the hips, thigh areas, and glutes.

How do I pick a favorable event?

While choosing the right event, you may have to consider the following:


The proximity of the events matters. Since you are just getting started as a fitness model, it would be better to parrt6icipate in a show happening in your locality or very close to your region. This will save you from travel stress, bills, and other expenses involved in attending a far distance fitness competition. However, traveling to attend a national fitness competition will give you more experience, exposure and allow you to make more friends. Hence your goals for participating in a fitness competition will determine which option would be best for you.

Field of competitors

In a national competition, you can participate in three different classes, namely: novice (for beginners), open (for everyone), and masters (for contestants from age 35 and older). It is good to choose a fitness competition with a higher percentage of novice contestants since you are just beginning. This means that you will compete with models at your level and have a better opportunity to emerge a champion.


It is better to choose a fitness competition that is scheduled for a father date. This will give you enough time and to prepare and to train for the competition. As a beginner, there’s a lot for you to learn and master, which you may likely not achieve in a short period.


You need to consider your work, family, and other responsibilities before you choose a competition. You have so many things to fix because it’s your first time.

How much does it cost to participate?

The truth is participating in a fitness competition is expensive, and the amount cannot be actually stated. However, you can cut some costs to save your pocket. To begin with, you can’t participate, or else you register as a member, so you have to pay registration fees. You might also need to hire a personal trainer and nutritionist to build the required body. You need to buy expensive suits, jewelry, and shoes. You will need to hire a posing coach and get ready for your travel expenses. All these put together will cost you big.

Can I train without hiring a trainer?

Yes. You can train well without hiring a personal trainer, but you will need a guide. There are many training tips for fitness competitions on the internet, which might help your training sessions be more productive. However, when we talk about fitness competition, professional trainers know the depth of the industry. They also know the exact qualities judges are looking for, and they can motivate you to stay up your feet when you are feeling tired.


Participating in a fitness competition is an outstanding achievement. It’s a lifetime experience that I think everyone should witness in their lifetime, even if it’s as a spectator. If you are looking to know how it works, these questions and answers will guide you.

Pro diet guide for perfect fitness competition body

What you eat determines how you look. This fact remains true even in the fitness modeling world. Before will start digging deep into a professional diet guide for the fitness competition body, it is important to be clear about a salient fact: the quality and amount of food you eat significantly impact your body composition and overall performance.

A useful diet guide aids quick recovery after your workout sessions and gives you a competitive advantage in any fitness competition. Generally, in every fitness competition, your body is the center of attention when you stand in front of judges. So, knowing how much your food can affect your and your fitness modeling ambition, you can’t afford to take your workout nutrition for granted.

Typically, athletes eat before, during, and after workouts to replenish energy stores, increase muscle size, and repair damages caused by intense physical activity. But, aside from all that, eating before, during, and after your workout can help you build the perfect body you desire and come back from the fitness competition as a champion.

Getting started, let’s consider a professional guide concerning what you should eat before, during, and after each workout session for the best result. You can also follow this guide before, during, and after the fitness competition.

Before workouts/competition.

Based on professional recommendations, it is good to eat a balanced diet that contains carbohydrates, proteins, and fats in the right proportion about 12 hours before your workout sessions or the competition. Note that you don’t have to put a big portion on your plate. That could only reduce the meal’s effectiveness in your body or, worse still, make it counterproductive. Eating smaller but healthy foods is the key.

Eating a healthy meal containing balanced nutrients in the right proportion is the beginning of your journey to your fitness competition. Not only that, it will save you from stomach distress and help you maintain your blood sugar. A study showed that athletes who eat healthy food before working out tend to feel more energetic during training than those that did not.

A good sample of a pre-workout meal for a perfect fitness competition body should contain about 4 ounces of leans meat, 8 ounces of sweet potato, 2 cups of vegetables with olive oil dressing. Does that seems too much, try a piece of apple, two pieces of string cheese, and half a mixed nuts.

During workouts/competition

What you eat during a workout determines how long you will endure in your daily training sessions. As much as you need to stay light while working out, it is also helpful to eat while lifting those gears to sustain your energy, strength, and balance.

Many of the fitness competitions allow athletes to eat while the competition is on for better performance. Generally, a sports drink is always on the recommendation list for an athlete to stay active during competition. The sports drink should contain at least 30 grams of carbohydrates and about 15 grams of protein. Ideally, it would help if you drank it every hour of the exercise for better workout performance.

If the fitness competition extends beyond a day, you need to make sure you drink your sports drinks throughout the days to complement your meals. Your sports drink can be a typical homemade blend or pre-formulated ones with rapidly digesting carbohydrates such as maltodextrin, glucose, dextrose, and more.

After training/competition

You need two specific nutrients on your post-workout meal – carbohydrates to replace your lost muscle glycogen and protein for protein synthesis. I would not give precise specifications for this; think of any meal that meets the requirement, and you are ready to go.

However, most athletes prefer to take their meal in the form of liquid. Many of them like to take sports drinks with rapidly digesting protein and carbohydrates that aids quick recovery, digest quickly, and usually well tolerated.

If you are finding it difficult to choose the right food to complement your training sessions, here a few options;

Examples of carb-dense food include yam, potato, brown rice, quinoa, whole grain bread, oats, and whole-grain pasta.

Examples of protein-rich foods include eggs, beans, peas, fish, meat, tofu, and tempeh.

Examples of fruit and veggies with high nutrients include broccoli, lettuce, spinach, kale, cauliflower, Brussels sprouts, peppers, asparagus, green beans, berries, apples, melon, and pineapple.

Essential nutrition tips for fitness competition body

Although this article centers on healthy foods you can eat to complement your workout efforts to build the perfect body for a fitness compunction, here are a few essential tips to follow with a commitment for optimal body composition and performance.

  1. Eat every 4 hours

Those that eat once a while tends to eat more than necessary to fill empty spaces in their stomach. At the same time, overeating can deform your fitness and disqualify you from participating in fitness competitions. Eating frequently helps you eat a smaller portion at a time, stabilize your blood sugar, aid in quick recovery and body composition.

  1. Eat food highly rich in lean protein

Protein is essential in building a fitness competition body. It helps build and repair the muscles. You can work out as you wish, but without feeding your body with the right amount of protein it needs, your muscles will not grow. You might not be able to eat up to the correct amount per day, but you can add protein to all your daily meals.

  1. Avoid excess carbs

Crab-rich foods such as pasta, bread, and others are mostly right to eat after workouts. That is the most appropriate time you can give your body what it needed the most. Carbs are not bad in a fitness diet; however, make sure you eat them only when necessary.

  1. Eat veggies and fruit as much as you can.

Unlike carbs, you can eat your veggies and fruits anytime you like. On average, you expected to eat about 15 servings of veggies per day. This might seem somewhat hard to achieve, but the easiest way is to add it to your meal every time you eat.

  1. Eat healthy fats

Most nutritionists will tell you fat is not good if you want to build a fitness competition body. Well, that’s far from the truth. There are three different types of fats. They include saturated, monounsaturated, and polyunsaturated. Eating all three types can help you lose fats and improve your health. Fats are good sources of energy more than carbs. They can help you during your workout sessions.


It is essential that you develop a deliberate healthy eating habit to build a perfect body that fits all kinds of sport competition. Following a fitness diet guide is not that easy; you will have to discipline yourself to learn the new eating culture to build your desired fitness modeling body.

World’s best fitness competitions in 2021

fitness competition

Gone is the era when people just want to do fitness training for fun. Nowadays, fitness has become competitive. Several fitness competitions now record a great number of spectators running into tens of thousands in attendance. The good side of these competitions is that you can attend or participate without complications whether you are involved in functional fitness or not.

In this article, you will learn much more about some organizations hosting fitness competitions across the world. Note that the list contained in this article is the most recognized federations in the fitness modeling world. Are you a fitness addict who wants to learn about the different fitness modeling organizations or an athlete interested in how fitness competition helps? You are reading the right piece. Read through to find answers to your questions.

Let’s take a look at the list.


World Beauty Fitness and Fashion (WBFF) is one of the top-notch organizations hosting world-class fitness competitions. Paul Dillett, a professional athlete, founded it. WBFF is mostly regarded as the leader in the fitness modeling industry. Most professional fitness models have either participated in the WBFF competitions or are still aiming to register. WBFF provides competitors with marketing and branding opportunities to help athletes to grow and maximize their competitive opportunities. WBFF aims to combine fitness with fashion, beauty, and music.

Also, WBFF strives to support its partners in promoting fashion, health, and entertainment. According to the words of Paul Dillett, the organization seeks to maintain the highest standard in the fitness modeling industry as a professional body. Paul Dillett also claims that the organization is not only promoting fitness competitions; it’s a brand that supports athletes to reach a greater level in the fitness modeling world.

WBFF has a wide variety of categories in which male and female contestants can participate. The female categories include Diva Bikini Model, Diva Fitness Model, Diva Figure Model, Diva Wellness, and Commercial Model. Male categories include Male Fitness Model, Muscle Model, and Transformation Division.

Rules for the competition:

  • All competitors must use the official WBFF Beauty Service and the Official WBFF training service to participate.
  • Competitors need to wear shoes that are in line with WBFF’s brand and compliments their outfits.
  • All contestants should be at least 18 years to compete in the WBFF events
  • There is an opportunity for contestants above age 35 to compete in the Diva Bikini Model Category.
  • Contestants are not allowed to invite guests backstage.
  • Contestants should not take alcohol while participating in the fitness competition.
  • First-time contestants are only permitted to participate in the WBFF amateur competition.
  • You don’t need previous experience to participate in any WBFF competition.
  • WBFF must check and approve all your props and costumes before you can qualify to participate.


The National Physique Committee (NPC) is regarded as the world’s most famous physique organization. It was created in 1982. NPC is a bodybuilding organization created mainly for amateurs to start their fitness modeling career. Successful athletes in the ICN competitions would have to attend professional IFBB events to advance their careers. Fitness models who have participate in the ICN events usually appear in major magazines such as Muscular Development, Muscle and Fitness, and others.

Although, there are several categories in which competitors can participate but the most well-known categories are women’s bikini fitness and men’s physique. Only Men’s Classic Physique and Men’s Physique for the male categories.

The weight classes for male competitors include:

  • Bantamweight – 143 ¼ lbs.
  • Lightweight – 143 ¼ lbs – 154 ¼ lbs.
  • Middleweight – 154 ¼ lbs – 176 ¼ lbs.
  • Light-Heavyweight – 176 ¼ lbs – 198 ¼ lbs.
  • Heavyweight – 198 ¼ lbs – 225 ¼ lbs.
  • Super Heavyweight – 225 ¼ lbs.

The female categories include, women’s physique, Bikini, Figure, and wellness.

The weight classes for female competitors include:

  • Lightweight – 115 lbs.
  • Middleweight – 115 lbs – 125 lbs.
  • Light-Heavyweight – 125 lbs – 140 lbs.
  • Heavyweight – 140 lbs.

Rules for the competition:

  • Male competitors must wear immaculate-colored suits without wording.
  • Female competitors must wear 2 pieces of posing suits which may have lace, sparkle, or fringes.
  • All competitors must wear v-shaped posing suits without thongs.
  • Competitors can bring their preferred music but must not contain uncouth lyrics.
  • Competitors are not allowed to wear any jewelry except wedding bands and earrings.
  • Competitors must be a US citizen to compete in NPC contest hosted in US.
  • Competitors without US citizenship must have at least a green card.
  • A Canadian competitor must have a CPA membership identity to participate.


ICN is an Australia-based fitness modeling organization created in 1991 to take the country’s bodybuilding sector to a professional level. Presently, ICN runs about 40 fitness competitions in a year. ICN also teach young people about the life-threatening dangers of unhealthy eating and obesity.

The goal of this organization is to support athletes who desire to build a more defined body without using performance-enhancing drugs. Wayne McDonald, the founder of the organization is passionate about developing natural bodybuilding in the country. He organized ‘The Australian Natural Titles’, in 1991.

The competition being the first event of the organization was a massive success. The event had an Olympic standard drug testing and marked the first international fitness competition outside the US. ICN remains the foremost bodybuilding organization in Australia with eight independent state organizations.

Both male and female contestants can participate in a varieties of categories in ICN. The male categories include, Fitness Model, Men’s Physique and bodybuilding. Female categories include Bikini Model, Ms. Runway, Sports Model, Swimmer Model, Angels, Fitness Model, Figure, Classic Figure, and bodybuilding.

Rules for the competition:

  • Contestants are allowed to wear an outfit or any colour or design depending on the athlete’s taste.
  • To compete, you have to be an Australian citizen or have a residency visa.
  • Competitors that are tested positive to some drug injections or those with muscle implants are not allowed to participate.
  • Competitors should have entered the event a day before the actual event day because same-day entry is not prohibited.
  • Contestants should not be less than 15 years old.
  • Only contestant that makes it to the top 5 in any ICN contest can participate.
  • All competitors must be tested drug-free to qualify for the competition.

In Conclusion

Every fitness modeling organization has their different goals and different mission. If you want to participate in any of the fitness competitions, visit their official websites to get more details about how to participate, the requirements for participation, date time and venue of the next fitness competition and more.

Strategies for controlling WBFF competition anxieties


Strategies for controlling WBFF competition anxieties

Are you looking to engage in a WBFF competition and feel that your performance might be weakened by anxiety and arousal? Well, WBFF competitions tend to come with a certain level of emotional disruption, and sometimes these anxieties can jeopardize your performance in the competition.

You should understand that anxiety and arousal levels can be high or low, and the effects can either be good or bad. Producing a negative or positive effect is strongly dependent on how you handle things. Plus, you do not want to waste years of training just to fall apart days before the competition. In this regard, we’ve taken the stress to put together some tips on how to handle anxieties.

Specifically, there are three major ways to deal with pre-competition anxiety. First, you can dump it down. Second, you can think about other things. And finally, you can think about the competition itself.

Having said this, let’s look at the various anxiety coping techniques you can use to lower your anxiety levels.

Relaxation technique

If you are starting to experience anxiety evidence before your WBFF competition, it may be that the negative arousal is starting to kick in. Your blood pressure may rise, and your breathing rate maybe come faster; your motor activity may also be affected.

If this happens, sleeping may be difficult, especially the night before the competition. To get enough sleep, you can leverage some relaxation techniques. Instead of pondering about what might happen, you can lie down and slowly relax your mind and body. To make this more effective, you can have your room darkened.

Happy thoughts are very entertained during this time so that the ultimate result you get is lowered breathing rate, blood pressure, and heartbeat. Another way to induce relaxation is by massaging. A long slow full-body session will also lower anxiety. When you go for massage sessions on an ongoing basis, it helps you cut down the anxiety that can come from WBFF competitions. It also helps to release body toxins and allows you to recover from strenuous workout sessions.

Thoughts redirection

Another way to handle the anxiety that can come from WBFF competitions is by thinking about other things. Now, this, of course, requires practice. An activity like driving out of town can be quite problematic, especially when you’re traveling with a friend.

No matter how tempting it may be, resist the urge to bring up topics about the WBFF competitions, as this might cause your anxiety level to rise. This is especially felt by athletes who travel out of their immediate location to engage in WBFF events.

In this regard, you want to engage in several activities that aren’t related to the WBFF competition. Allows your mindset to be kept in a balanced state, making you more efficient to complete.

Given that WBFF competitions often require that you stand on stage and perform several poses, you need to have a balanced mindset. There are several ways you can redirect your thoughts to keep you from thinking and worrying about the competition. You can go on a date, see a movie with a friend, or you go to an amusement park.

Face the music

If you can’t seem to engage in other relaxation techniques, you can choose to take the bull by the horn by thinking about the competition. However, getting the most out of this technique is dependent on how you position your mindset. When taking the bull by the horn, you want to channel the stored energy to your workout routines and nutrition diet; this will fuel your practice.

This is similar to what mountain climbers do. They tend to get scared of heights. However, when they finally reach the mountaintop, they feel a sense of victory. You can use this technique to your advantage. You should understand that WBFF competitions tend to come with their own natural anxieties. Endeavor to understand that it is quite normal to feel anxious at some point. But what you shouldn’t do is allow this anxiety to get the best of You.

When it comes to training for WBFF competitions, you should understand that every athlete is prone to experience pre-competition anxiety. With this common info at heart, you will be able to train carefully. Every coach or trainer should take it upon himself to familiarize their athletes with this kind of anxiety.

A coach should be able to reassure his athlete or client that whatever he feels is quite normal and can be solved by simple therapy. This is because the advice that comes from coaches tend to motivate athletes.

As a coach, you should learn to always remind your athletes that there are going to be on and off days. And that, while every competition remains important, they should always know that they are not failures. Ensure to make them understand that true winning comes in daring to participate in the competition at all. Given that they dared to participate, they are winners.

So what

You see, when you prepare for WBFF competitions and can’t seem to fight the pre-competition anxiety, you should practice a mindset strategy known as the “so what” strategy. This strategy advises you to go with a nonchalant but confident mindset to WBFF competitions. Here, you’re going to practice like you want to win and go to the competition with the mindset of you having fun, let fun be your ultimate goal here.

Once you do that, you’re going to have the mindset that accepts whatever wins or loses you experience. Many WBFF competitors have won several WBFF events using this technique.

This is because the goal changes from wanting to win to wanting to have fun.

What most competitors don’t know is that WBFF competitions are intended to entertain an audience. So, if you go there with the sole aim of having fun, you have a better chance of winning.

Final thoughts

With what you have learned in this article, you should be able to tackle the anxieties that come with WBFF competitions.

Judging criteria for WBFF competition


Judging criteria for WBFF competition

You’ve decided to take part in the WBFF competition – a bold move. 

You feel prepared to some extent, and you’re sure you have what it takes. Before you run onto the stage, you should know precisely what the judges want from you. What would impress them? What do they want to see? 

Without pleasing the judges, you aren’t going to go far. So, you need to carefully learn all that will be required of you and deliver your best! 

Judge expectations depend a little on the category you’re going to be competing under. 

Some of the categories in the WBFF competition include the Diva bikini model, Diva fitness model, and Diva figure model. 

The WBFF Diva bikini models are judged on the basis of their overall beauty, body shape, symmetry, and tone. A lot of the judges’ attention is trained on facial beauty, body figure, physical fitness, and the level of confidence that the model exudes. All competitors are expected to carry themselves in a way that shows class, taste, and femineity. 

The next category is the Diva Fitness Model. The competitors possess more muscle tone and definition than the competitors in the Diva Bikini Model Category. They are expected to carry themselves in a classy, tasteful, and feminine way. 

The WBFF Diva figure model category is the category for competitors with more muscle and definition than the Diva bikini models and the diva fitness models. Despite being more muscular than the two other categories, they are not expected to have extreme muscles and the definition of a physique competitor. 

Regardless of whatever category you might be choosing, the judges are still looking for certain traits in all performers. If you want to win, you have to know what they expect to see and give it to them. 

Some of the aspects that judges are looking to see include 


All WBFF competitors, no matter their category, must have some level of muscularity. Your muscularity is the number of visible muscles that are present in your body. 

To be able to impress the judges, your body must be kept lean, muscular, and well-toned. 


Your muscle mass has to do with the size of your muscles. This doesn’t mean that you should train to get the biggest muscles ever. Having a huge muscle mass can even a disadvantage depending on the category you find yourself in. The judges want to see a balanced competitor on stage. While you must have muscle mass, having an excess of it than your category demands will not get the judges impressed. 

Muscle definition

Simply having muscle isn’t enough for the judges. How defined are your muscles? What is the muscle to fat ratio?

Muscle definition is simply the combination of developed muscles with a low percentage of body fat, in the course of gaining more muscle and losing fat, your muscle definition increases. 

Well defined muscularity is vital in completely showing the development of the physique. The definition is valuable when it allows well-developed muscles to be displayed. 

As a WBFF competitor, your developed muscles must be well defined and displayed. 


Beauty is said to depend on how symmetrical our features are. Symmetry is the relative proportion of the left side of the body to the right side of the body. Is one side obscenely bigger than the other, or are they equal? The closer the body sides are to equality, the more aesthetically pleasing they are. In the WBFF competition, the judges are not only looking into your muscle definition and mass; they are also looking to see how symmetrical your physique is. 

Are you fond of skipping leg day or giving less work to one arm? You might want to rethink your choices. Although no one can be completely symmetrical, the closer you are to symmetry, the bigger your chances of pleasing the judges and winning.  


This might sound a lot like symmetry, but they are not the same thing. Proportion is the relative size of one part of the physique when compared to another. Proportion suggests an even balance of muscular development in each muscle group. The WBFF judges will judge on proportion, so you shouldn’t leave any muscle group behind. You can’t have all strong upper muscles and weak lower muscles. In theory, a “strong body part” can be just as bad as a “weak body part,” depending on proportion. 

As a contestant, you must work hard to get equal development between all muscle groups.

This gives you a well-proportioned and well-balanced look, which is exactly what our judges are looking to see. 

Stage presence

While competing in the WBFF, this is one of the most important things you must focus on. 

Too many people pay all the attention to training and bodybuilding, and they leave out preparation to build a good stage presence. 

It doesn’t matter how defined your muscles are or how symmetrical your physique is. If you have a dull stage presence, the judges will be left unimpressed. You want to go on stage and exude charisma and confidence, not stand stiffly and give all the excitement of a wet pair of socks. No one wants to see that, not the spectators and not the judges. 

To build a good stage presence, you must be charismatic, confident, free, and relaxed. You must be well-groomed with excellent poise and present yourself in a feminine, classy and marketable way.

You must smile at your audience, and your aura must be charming, exotic, and welcoming. 

Pay close attention to your pose and walking steps. Not everyone knows how to walk in a beauty competition, and that’s okay. It is something that you can learn quickly with the aid of a good coach. Practice in front of your friends or family beforehand, to get more familiar with it. 

To display your physique in the best possible light, an effective stage presence is necessary. 

Think warm and confident, not cold, awkward, and aloof. 

The WBFF judges decide on picking the winners based on just how marketable they present themselves. To impress them, you must present yourself in the best way possible.

How to overcome stage fright as a WBFF competitor


So, you’re all set for the WBFF competition, or maybe you’re aspiring to compete, preparing, getting in shape, and learning the nitty-gritty of competition – but there’s one thing holding you back; stage fright. 


Stage fright is very common. About 70 – 75% of the population experience stage fright, and some people never find a way to beat it. The grander the occasion, the bigger the stage fright gets. It’s easy to feel some form of stage fright, especially in an amazing event like the WBFF competition. 


So, what exactly can you do about it? 


You are probably scared of not being good enough; after all, there are other well-qualified competitors. You might be scared of being inadequate, not being your best, or going cold and rigid in front of your audience. 


That will only happen if you don’t take the facts in this article seriously. So, pay close attention! 

Be calm

I know this may seem cliche, but the first thing you need to do is to calm yourself. Not only are you battling stage fright, but you’re also in the WBFF competition, and you want to win. 

You have to be calm. Learn some breathing techniques and breathing exercises. These will help you centre your core and focus. If you can master this, you’re already halfway there. 

Get your mind on track 

The first mistake you make while worrying about stage fright is seeing the occasion as something that is all about YOU. The truth is, it isn’t all about you. Yes, you’re the one standing on stage for the WBFF competition, you’re the one doing the work, and you’re the one bearing the heartache if things go wrong – but it isn’t all about you. Get your mind on the right path. 


This is about the people watching you. What are you bringing to them? What do you think they’d like to see? What do you think they’re hoping to get out of the show? Train your focus on giving that to them, instead of how nervous your belly feels. 

Speak positivity in your performance

This should be the most obvious thing ever for people to do, but most people seem to not even recognize it. 

WBFF competitors are all fantastic in their own right. You being one of them, or training to be, shows that you’re already on track. 

You have what it takes, and you should tell yourself that. Foresee a positive outcome and go on stage with that mindset. Your performance is likely to be more natural and less suffocated by rigidity and fear. 

Let your body speak for you 

Picture a model with her back hunched, dragging her feet nervously trying to pose for a shoot. You’re going to wonder what’s wrong with her and conclude that she doesn’t know what she’s doing. That is the power of body language. 


As a WBFF competitor, your body language must show confidence and ease. Even if you feel uneasy, stand with your back straight and fake it till you make it. 

Assuming a confident posture tricks your brain and puts you at ease, which would, in turn, lessen your stage fright. Always pay close attention to your posture, and let your body language portray confidence. 

Filter out distracting thoughts 

Thoughts you don’t want or need are going to buzz around your mind. Things other than the WBFF competition are going to seep into your consciousness, and you need to filter them out. You don’t need to dwell on any negative or unhelpful thoughts. They will only hold you back and distract you, so you must let them go. It’s only natural for the distracting thoughts to come – sometimes, the more you aggressively try to not think of something, the more the thought dances in your mind. Acknowledge intrusive thoughts if they come, but quickly let them go. 


 In this competition, focus is key. Focus on doing what you’re doing in the most natural way possible, and focus on having fun! 

Be prepared 

The WBFF competition is a spectacular event and a merge of fashion, bodybuilding, and beauty. A huge part of overcoming stage fright is a developed sense of confidence. 


In a more self-assured state, you are more likely to deliver and perform at your best. 

Confidence comes from knowing that you’re qualified and you know what you’re doing. 


Preparation helps you attain this. 

Knowing that you’re well prepared for the competition helps to give you that confidence boost that you need for the competition.

It’s easier to quash self-doubt and feelings of inadequacy when you know what you’re doing. 


To prepare, you must get fit, exercise, have a properly designed diet, and an effective skincare routine. Getting a coach is important. They’ll be there to guide you through the entire process, ensure you’re doing the right exercises and eating the right foods. Coaches also teach you how to walk on the runway – not everyone can do that perfectly. Get a coach, and learn! 

Turn the spotlight 

Turning the spotlight is a popular visualization technique that will come in handy during the WBFF competition. Performing on a stage gives you the feeling that a spotlight is turned on you, and you feel like a marked-out target. While on stage, mentally turn that spotlight to face your audience. Now the light is on them, and you’re in a cool dark place watching them. 

Move your body 

While on stage, it’s easy to feel rigid. You become a statue rooted to the ground; every facial movement is stiff and requires much effort. 


Your confidence dwindles in effect, and you’re giving the most awkward WBFF performance ever. No one wants to see that. 

Move your body! This would help you reduce the nerves and the stress that you feel. Breathe, and ensure that your body is moving naturally. Your neck should move while you wave and smile at the audience, instead of being painfully stiff. Familiar body movements will make your body more relaxed and reduce your stage fright. 


Remember that the WBFF competition, as much as it is work, it’s also fun, so put it on the back of your mind that you’re having fun, and watch the stage fright fall away! 

How to get started in WBFF competitions

Women are starting to get increasingly interested in fitness. This is especially true for women who engage in WBFF competitions. If you are looking to get involved in a WB competition, there are some certain things you need to get acquainted with. So, are you really ready to take fitness to the next level and possibly engage in a WBFF competition?

Even if you happen to be a trainer, getting prepared for a fitness or WBFF competition is harder and would definitely involve more than you can fully realize until it happens. To give it all you have, you need to be prepared and put in the required energy into eating and training right.

Before you spend that money on that sexy bikini, you may want to know a thing or two about what it takes to get into that dream physique that will make you eligible to compete in a WBBF event confidently. In this regard, we put together some tips on how to get started when looking to compete in a WBFF competition.

Brace yourself as we delve into the business of the day.

Are you really ready to engage in a fitness competition?

While you may be quick to answer yes, you should understand that there are a lot of factors to consider when looking to engage in a WBFF competition. In this regard, you want to get involved in workout sessions like races, cycling, and a bunch of other workout routines. Endeavor to understand that getting into this fitness level requires stone-hard commitment.

What is your motivation?

You see, women who compete in WBFF competitions don’t just come there because they are looking to get in the best of shapes. You see, when women come for WBFF competitions, there is always a driving force that propels them to want to win. So, before you start training at all, you need to understand what your motivation is.

Plus, the dark side of a fitness competition includes obsessing over your body’s appearance and sometimes drug abuse. All these negative vices would necessitate you to have a strong motivation you will need to weather the storm. Also, you don’t want to make the mistake of thinking that the body you craft for a WBFF competition will stay with you until the end of your days.

This kind of thinking is not realistic at all. If you wish to keep a ripped physique, then you need to put in the work consistently.

Do you have the time to train for a fitness competition?

Now, if you are looking to go for a WBFF competition, one solid question you need to ask yourself is – do I have the time? This question will make you come to the realization that you need to spend a great deal of time in training. In this regard, you want to spend at least two hours per day on most days a week training for your competition.

You should also know that keeping fit for a WBFF competition doesn’t just deal with the kind of workout routines you engage in; it also deals with healthy meals and having the right outfits as well as practicing different types of posing.

Can you finance it?

Going for a WBFF competition comes with its own financial demands. You need to understand that engaging in fitness training might cost you some or a great deal of money. So, before you start the process, you want to make sure you have enough finance to carry you through your training.

You will need finance for things like a gym membership fee, nutrition, coaching fees, registration fees, training costs, food and supplements, expensive outfits, travel expenses for out-of-area competitions, and child care or daycare costs when you have to hit the gym.

Are you prepared to be on stage?

Being on stage in a WBFF competition happens to be one of the biggest hurdles most fitness competitors face. In this regard, you need to understand that you’ll be putting on a tiny outfit or bikini on stage and will be walking and posing in front of a large audience and judges. Now, can you do this? Of course, you can. You simply need to get in terms with it quickly before the big day.

Know the type of competition and choose one

You see, when looking to compete in a WBFF event, you need to understand that there are several types of competition. You have the option of taking part in several competitions, and we are going to be explaining these competitions in precise and concise details.

· Bikini

If you simply want to get a completely ripped body of a physique competitor, then a bikini competition is best for you. This is also a good way to get your feet wet in WBFF competitions. Plus, you should understand that the body you walk towards for a bikini competition is hourglass-like and a little softer. However, it is still fit, lean, and muscular.

· Fitness modeling

Fitness modeling competition is also an aspect of the WBFF competition and can include various degrees of muscularity and physique. However, it is similar to a bikini competition with a precise focus on modeling. In a fitness modeling competition, you get to wear multiple cute outfits and strike some poses beyond those typical for bikini competitions.

In addition to having a fit physique, you have to be charming and willing to put up some interesting act.

· Figure fitness competition

In this type of WBFF competition, you must be willing to take it a step higher in terms of muscles. Your body in a figure contest will be leaner, harder and less hourglass-like than that of a bikini event. In this type of competition, the competitors tend to have more of the classic triangular bodybuilding physique with broad and muscular shoulders. They also have a narrow waist as well as an increased definition between muscles.

Final thoughts

With what we’ve discussed, you should know about what it takes to participate in a WBFF competition. Having this knowledge before you start training for a competition will be of great assistance.

Bodybuilding Federation Basics

If you’re looking to engage in a WBFF competition, there are some basic things you need to acquaint yourself with. This is quite important, especially if you’re looking to go for the federation competition.

As the popularity of physique sports continues to grow, there’s been more policies and guidelines regarding these competitions. However, you should understand that the increasing popularity of a particular WBFF competition highlight issues for first-time competitors and aspiring athletes.

In this article, we will be learning the factors associated with WBFF federation competitions. So, if you’re looking to engage in any WBFF competition at the federal level, this article will be quite beneficial to you. Without further ado, let’s Begin.

Drug testing in physique Sports

When engaging in WBBF Competitions at the federal level, especially in North America, you should understand that they are tested and untested federations. In these federations, there is a variety of different divisions ranging from bodybuilding to bikini and fitness modeling.

Before you go on to select the one that is right for you, you need to consider some factors such as your morals, beliefs, values, and use of substances. Tested federations expect WBFF competitors who are drug-free, and they ban the use of performance-enhancing drugs.

However, given that the cost of drug-testing is quite high, many of these natural federations differ in their requirements and frequency of testing. So, if you’re looking to get tested with these natural federations, expect to wait for 60 days or more.

Aside from your personal beliefs about performance-enhancing drugs, your choice may also depend on the level of fairness in terms of competing with competitors who are at a similar advantage as you.

Declare a division

You can also make a choice by considering what the federation offers. Endeavor to ensure that the divisions offered include women’s figure bikini, fitness, and physique. In other federations, you may have divisions like sports models, bikini fitness model, and even transformation makeovers. Your preference or choice for federation may also be based on other factors like apparel preference, time onstage, judging criteria, routine, and physique.

Consider your long-term goals

You see, WBFF competitions aren’t what you engage in with short-term vigor. You need to consider your long-term professional and competitive goals when choosing a federation. You might also choose the federation to brand yourself in certain ways or to get scholarships. Or you may simply choose a federation to attain a particular status in the sport. However, many athletes consider the IFBB as the highest level of competition in WBFF events.

A research-based approach

You can’t just go on to select federations without considering factors. When it comes to WBFF events, different federations show and also provide varying prizes and awards for winners and competitors. These awards or prizes can stand as incentives to choose one federation over another.

So, if you wish to know what every WBFF event offers, then you should take out time to research and understand what each organization has to offer and how first-time competitors thrive in such an event. And you should take out time to familiarize yourself with the terms and nuances of each organization. This will help you know the WBFF event or federation that is right for you.

What’s involved in comp prep?

Before picking a WBFF federation to join, you should understand the requirements in preparing for the competition. Most of the time, the judging criteria is not only looking for an athlete with low body fat, but sometimes they may want a well-balanced muscular physique.

If you want to prep for a WBFF event, one of the important facts you should remember is that your nutrition and feeding approach should be aimed at meeting some specific body goals. Plus, this body goals must be in tandem with the judging criteria of the federation you’re competing in.

You might find it surprising to know that WBFF events have their health and fitness curriculum, which must be strictly adhered to. In this regard, your coach and training methods should be part of all these requirements. As a general rule of thumb, you should aim to have at least 12 to 24 months of training behind you.

This should help you have a structured training plan and meal plan in place. You should also be concerned about your emotional state prior to the beginning of the prep phase. One fact you need to strongly consider is the art of posing.

You see, most experienced competitors get beaten by athletes who have taken their time to study the art of posing. In this regard, every competitor should take out time to study the requirements of the WB event they are engaging in. This will help you know how to score points effortlessly.

We also advise that you get a coach that will specifically train you on posing. You also need to pay extra attention to supplementation. Now when it comes to supplementations, there are two major categories. We have the health optimization and the performance-based supplementation. Now, depending on the competition, you are engaging in, either of these supplements is recommended.

Coaches and trainers

Suppose you happen to be a WBFF coach or trainer. A coach’s responsibility for a trainer is to foster good sportsmanship by teaching, advocating and forcing, and modeling ethical principles. This should be seen in the way you nurture and train aspiring WBFF competitors. Plus, in most WBFF federation events, natural competitors are always making headways as compared to their counterparts. In this regard, you want to spend more time training your athletes on how to have optimized training sessions as well as nutritional intake.

Final thoughts

Hopefully, these bodybuilding federation basics would help aspiring WBFF competitors understand the requirements of WBFF events. With all we’ve discussed, you should be able to make better choices as regards the bodybuilding federation you choose. As a tip, never stop giving yourself to the process. Plus, you should understand that positive changes come gradually. Stay safe and never stop working.

10 Zero-equipment exercises you can do for stronger legs


As an athlete looking to go for WBFF competition, you may be surprised to know that your legs decide how good or bad your performance might be.

Why? This is because your legs are the foundation of your body as they connect you to the ground from you generate power. In this regard, you should endeavor to build your leg muscles the same way you work on your upper region, if not more. This allows you to achieve the perfect posture and balance, which are some of the requirements of winning a WBFF competition. So, in this regard, we’ll be discussing 10 zero-equipment exercises you can do for stronger legs.

Endeavor to repeat each routine for 5 sets of 30 seconds each (that is, do as many repetitions as you possibly can for 30 seconds) 5 times, and take 20-25 seconds to rest between sets.

If you like, you can grab a mat to practice as you read. Okay, let’s begin.

Jump squats

For WBFF competitions, jump squats happens to be a maximum effort exercise with every repetition. When you apply maximum effort from your legs, you engage all the muscles in your legs to your highest potential. To start, place your feet apart in a position that allows you to jump to your highest level. With both feet in that position, drop your hips back as far as you can while pushing out your knees to have them under your hips.

Jump with a single motion, jumping as high as you possibly can. This explosive, intriguing, and dynamic exercise will work out your entire legs and really get your heart rate up. So, it is a leg exercise and a cardio all at once.

Bulgarian split squats

If you are looking to enter your WBFF competition with a gallant stride, you’ll need the Bulgarian split squats. The Bulgarian split squats is going to help stretch the rear leg while strengthening your front leg by putting the weight on your front leg. To make this exercise more effective, you can choose to grab dumbbells or weights to increase what you are lifting.

Your feet should be placed on a surface. This surface could be a bench, a chair, or a bed. With your feet on the surface, try to sink down as low as you possibly can. Drive vertically upward so that one of your foot is off the floor. To increase or speed up your heart rate, you can end this with a jump or a hop. Repeat this process until you finish all of your reps on one side, then do the same on the other leg.

Pistol squats

You must have probably guessed that pistol squats we are going to be in here somewhere, didn’t you? This effective exercise is designed to test your balance, mobility, flexibility and also give you and all some contraction in the quads both dynamically and statically. All of which are required in a WBFF competition.

If you have a great balance, you can start by putting your leg out to a 90-degree angle. Endeavor to squeeze your leg as tight as possible and then sit down as low as you can.

From your current position, come up ensuring that only one leg is on the ground. Proceed to repeat this process on one side before moving on to the other leg. If you don’t have a great balance, you can go down to a surface and come up from there. To make this exercise more effective, you might need an elevated surface; it could be a bench or a chair.

Single leg squats

With single-leg squats, you’ll be able to push your balance and core strength beyond the limits. This kind of squats will make both your hamstrings and quads scream. As you tend to lower your body, your hamstrings will get fully engaged.

Then when you rise, your quads will kick in, and you feel the effect. Kick your leg back and try to sink all the way down until it touches the floor. As you do this, try to keep all of your weight on your front leg. Come up, kick your back leg forward, driving your knee. Ensure you finish all the reps on one leg before you go to the other leg.

Curtsy lunge

To you, curtsy may sound like what little girls are taught when they say hi to someone who they respect. Plus, you’re probably going to strike a similar pose in your WBFF competition.

Well, curtsy squat is a funny-looking squat that is meant to get your glutes hard. In this exercise, you want to tuck one leg behind the other with your legs crossed. After this, try to sink down. As you go down, you are likely going to feel a tight activation of your glute and outer thigh. Return to an upright position. To increase the effectiveness of this routine, you can add dumbbells or do all reps on one side and then move to the other leg.

Reverse lunge

Reverse lunges are going to reduce the intensity for a bit. You are likely to feel some serious burn with this exercise. To start, ensure your legs and shoulder-width apart with one leg back and sink down. Then proceed to stand back to a standing position. Again, as similar to the single-leg squat, kick your leg forward and point out your knee at the end of the reps.

Lateral lunge

This is a simple but effective workout routine that is meant to prepare you for the WBFF competition. Here, you will load all your weight on each leg, and it will force maximum activation of the glutes and quads. Reach your leg laterally from the midline of your body while ensuring that the opposite leg is straight. Sink the whole of your weight down into the leg you reached out. Repeat on one leg before moving to the other leg.

Final thoughts

These workout routines we just discussed can be performed without the assistance of gym equipment. Building your leg muscles will prepare you for your WBFF competition. If you wish to get the best out of this workout routine, we advise that you get consistent with them.

9 Tips to start training for a WBFF competition


Are you looking to enter into the bodybuilding WBFF competition? Or maybe you’re looking to engage in a bikini physique or fitness contest. Whatever the competition you’re trying to engage is, you should understand that it takes way more than training at the gym to come tops in the WBFF competition.

Moreover, some experts believe that more than half of your training success is due to other factors like hydration and nutrition. This is why you need to start preparing before your WBFF competition.

In this regard, we’ve put together a few tips that can help you train for your bodybuilding competition easier. Following these 9 fitness tips below will ensure your body is in optimal condition come competition time.

Make a plan and stick to it

You see, when looking to participate in a WBFF competition, one thing you can’t afford to underestimate is the need to have a plan. Preparing for an actual WBFF competition or bikini contest isn’t something you should trivialize by simply winging it. If you do, you most likely won’t be taken seriously.

In simple terms, you need to enter your training cheerfully with a well-strategized plan that will cater to your unique body needs and fitness goals. You should also come up with a plan that challenges you. As a tip, you want to focus more on effective exercises that promote growth; you also want to begin with low reps.

As you exercise, endeavor to add new workout routines to your existing routine to maximize gains. And most especially, you must have the discipline to stick to your plan even when it gets tough.

Have a lifting partner

Getting into a WBFF competition isn’t child’s play, and most likely, it isn’t something you can accomplish when you train for it alone. If you wish to reach the peak of physical performance, you will need a lifting partner. If you didn’t know, maintaining bodybuilding motivation is crucial to your success, and when you have someone to hold you accountable, you’ll be less likely to lag.

On the good side, you will also have a committed partner and peer to help you with tips during your workout routines.

Find the right gym

WBFF competitions need the right approach. As a result, you need to find the right gym for your training sessions. Not all gyms are created equally. So, if you are going for a gym, be sure it has the right equipment for your bodybuilding exercises. For instance, competition level powerlifting can’t be performed in just any gym.

There is more to a gym than just the equipment. You need knowledgeable nutrition advice and an experienced coach who has all the physical amenities to help your training.

Always hydrate yourself

Water intake is vital during bodybuilding training. For one thing, water happens to be a great appetite suppressant. Consuming enough water will help you when it comes to sticking to A restrictive diet. So, if you want to come tops in a WBFF competition, you should be able to incorporate water into your daily diet.

This is because it is instrumental in building the protein your muscles and tissues need to repair themselves after intense workout routines.

Nutrition is crucial

As much as you need to work out consistently, you simply can’t afford to neglect proper sports nutrition. This means that you have to meticulously plan your diet in proportions. You also need to track your vitamin and minerals and observe your calorie intake and the likes. As regards bodybuilding supplements, you may find it surprising to know that you can achieve the benefits by sticking to a proper diet.

However, if you feel the need to use bodybuilding supplements, we highly recommend that you speak with a professional dietitian first.

Understand the signs

You see, when looking to get that ripped physique for WBFF competitions, you need to understand that bodybuilding is a process. You also need to train smartly. And the more you understand the science behind building a ripped physique, the better you can get more strength for less effort.

Rest is important

As much as workout routines and proper nutrition are crucial, you shouldn’t underestimate the power of the advantage a good rest can give you. Training for WBFF competitions tend to involve several hours at the gym, but you can’t afford to rest as your muscles need time to relax after an intense workout routine.

While you rest, your body gets to repair those small tears you got during your workout routines. You must understand that if you don’t give your body enough time to rest, you won’t be repairing any damage and will most likely be causing more damage to pile up.

Have a trainer

Yes, you may be fully invigorated as regards engaging in a WBFF competition, but you shouldn’t underestimate the advantage of having a trainer I can give you. Every competitor looking to get ahead in a WBFF competition needs personalized guidance. Yes, you might be able to get a handful of advice on the internet, but nothing compares to having real-life individual attention from a professional trainer. A professional trainer can ensure that you’re using the proper form of dieting during your workout routine. Plus, he or she can help you with a bodybuilding program to meet your unique needs.

Lose that extra fat

You see, you can bag on as much lean muscle as you want, but the truth is, if you still have fat in your body, your next competition might likely be a disappointment. This is why WBFF competition experts advise that you start with moderate cardio workouts and high-intensity cardio sessions per week.

A combination of these two with strict bodybuilding dieting can keep you in the best shape for your WBFF competitions.

Wrapping it up

With the tips we discussed, you should be able to understand what it takes to be ready for a WBFF competition. Endeavor to take these tips seriously as they are quite instrumental in your success.

Lose Weight & Reduce Sugar Cravings with Short Walks

Hey Angels and Alphas,

Whether you’re on a long-term weight loss journey right now or you just want to lose weight so you can look great in swim trunks, I’ve got you covered. Whether you realize it or not, one of the best goals you can set for yourself right now is to cut down on sugary desserts and snacks.

And if you’ve ever tried losing weight, you know cutting down on sugar is one of the best places to start – but it’s difficult! But what you probably don’t know is that researchers did a study and concluded that walking 15 minutes a day could be enough to curb a lot of sugar cravings, especially those related to chocolate.

How does walking 15 minutes a day help you lose weight?

Well, besides the obvious movement and calorie burn, scientists in the U.K. did a small-scale study of 25 habitual chocolate eaters and asked them to either:

(1) take a short walk at a specific time every day or

(2) rest for that same period of time.

Nothing too crazy in terms of researchers, but researchers were still able to find some pretty interesting things.

Participants reported significantly reduced cravings when they took a walk, compared to the people that chose to rest.

One of the leading researchers in this study, Adrian Taylor, Ph.D., pointed to the fact that previous studies have concluded that this same tactic can be used for curbing down a nicotine addiction. This means that whether you’re craving a cigarette or a piece of cake, taking a walk helps either way.

Yes, walking isn’t just a great way to stop sugar cravings for weight loss. There’s more.

Although this study was frankly modest in participant numbers, it’s definitely not the one and only piece of research to make this connection. Other similar studies have also noted the benefits of brisk walks, even when they’re done on a treadmill.

A few years ago, Austrian researchers examined a group of overweight individuals who kept reporting consistent cravings for sugary snacks. They allowed the participants to abstain from sweets for upwards of 3 days, and then walk on a treadmill for 15-20 minutes at a slow pace. For comparison, other study participants were told to spend those 15-20 minutes at rest. Once those sessions were completed, both participant groups were asked to hold up a piece of their favorite candy without eating it.

The group that walked on the treadmill showed diminished interest in eating the candy compared to those who were at rest.

Researchers pointed that this could be because of a variety of reasons, from the increased mood and regulated blood sugar to just the fact that walking on a treadmill felt healthy and people desire to be consistent with their behavior.

Whenever you can, take your walks OUTSIDE to aid weight loss.

Losing weight and treadmills are almost synonymous at this point, but choosing to walk outside rather than in the gym can bring massive leverage toward crushing your sugar cravings.

A study that examined over 3,000 Tokyo residents discovered that spending time outside every day helped improved physical and emotional health, regardless of age, gender, and physical activity levels.

Not to mention, outdoor activities tend to breed interest in being and staying active. Furthermore, they bring us a wide variety of benefits all directly linked to weight loss, such as a stronger immune system, reduced stress, and improved mental health.

What does this mean for you? That knocking out your cravings once and for all could be the result of taking brisk walks outside… and this could bring you a ton of weight loss-related benefits as well.

If you’re trying to lose weight and you’re constantly stressed…

Short walks outside could become your new best friend. A short walk can provide you with a measure of prevention in the long-term, by helping you build up resilience to reduce cravings from showing up in the first place.

During periods of active rest, you’re training your mind to anticipate and embrace upcoming activities, basically pivoting your brain away from your sugar craving triggers. And that’s crucial when it comes to dealing with one of sugar craving’s biggest triggers, stress.

More often than not, we think about rest as complete relaxation as if we’re lying down and not moving a muscle. But rest can also take the form of short walks, helping us get much-needed stress relief that helps us progress towards our goals with less friction.

Stress manifests in many different ways, from feeling frantic or frazzled to flat-out overwhelmed. But it also shows up as boredom, irritation, sadness, and fatigue. When this happens, don’t be the person who runs to their snack drawer and pulls out that dopamine boost and gives themselves a blood sugar spike to feel better. Instead, be the person who consciously embraces that taking a 15-minute walk will be the better, healthier, more productive solution to dealing with stress and eliminating that craving for sweets.

Best Weight Loss Apps in 2021

Many developed software applications out there can help you manage your weight loss process and make it more fun. These weight loss apps also bring digital solutions to the over journey while enhancing the support you get from experts. It also adds to your commitment and adaptability to the process through IT tools. On top of our pick be “Lose It,” which is an app that can give you a daily report of your food consumption in terms of dairy content.

This article outcome-independent research, user experience, test, and feedback on the best weight loss apps out there. Besides, we classified the apps in order of their uniqueness and primary function or use. Let’s journey on together;

1.    LOSE IT!

As simple as the name sounds, this app helps you make great choices regarding weight loss. It has a very user-friendly interface targeted at helping you shed some excess or unwanted body weight while maintaining good health.

The app’s working principle is through calorie counting of your food intake that gives an idea of tracking your weight. The app first records the user’s goals based on the provided answers to some crucial questions. The app then designs a path of achieving the weight loss goal based on the subsequent changes.

Some of the required details may include age, current weight, and other vital cues. Besides, it provides a calorie budget through some food recommendations. Another fantastic feature is the app’s ability to scan the barcode of purchased food items to determine the nutrient record in a database for regular reports.

2.    NOOM

Noom is essentially for those who find it challenging to stick to a particular weight loss program over some time. It has a very social structure that offers excellent support to users and inspires them. The app employs a psychological approach to adjust user’s dietary habits.

It links up with professional health and fitness coaches ready to answer any relevant questions that users may have. Noom gently influences the user’s eating habits towards a healthier lifestyle, particularly in weight loss. More so, you can track not only your food and weight but also blood pressure and blood sugar through the Noom app.

The cost of the app is about $45 per month, but that is not surprising, since it employs professional health experts’ services. Its recommended team includes nutritionists, scientists, psychologists, and expert health coaches.


Both physical activity and dietary plans are interdependent because they form the critical base for weight loss. More so, you can reach your goals faster when you get the Daily Burn weight loss app. Users often choose this app for its support system, fun, and diverse approach to exercise. In excursing, it gives users options to choose from the traditional circuit training workout, high-intensity interval training (HIIT), running, or doing yoga.

Workout with this app offers a wide range of styles for all training categories at your own pace. You can work in groups or as individuals while you can stream the Daily Burn workouts through an electronic device such as TV, PC, smartphone, or tablet. The benefits of choosing the daily burn are worth its paid membership enrolment fee while you can begin with a 30-day trial.

4.    FITBIT

Fitbit combines a good diet with exercise regimes in a single app and small wearable device. It can track your heartbeat rate, sleep, workout, and even casual activities. Users can also submit details of their water intake, food, weight variations, menstrual cycle, and other items that may impact the health and fitness plan.

As an output, the Fitbit app processes your data and provides a daily report of your present weight loss goal. It can also provide the report on a weekly or monthly basis, provided that the user can stick to its recommendations. In no time, users can optimize the gains of using the app.


Healthy Out is the choice for social individuals who often prefer to eat out while on a particular weight loss diet. This app makes it much more comfortable and without stress. For instance, you won’t have to lose your friend at a social function or outing because you can’t take some food. Turn to your app and curate your combinations to eat what helps you remain healthy.

That is, no more stress or anxiety of eating out; your easy-to-use app can come to your rescue. The app curates healthy dining information from up to 500 cities and can also appropriately filter different categories of diets. The options may include a keto or paleo diet or choose based on the calorie count.


It can be fun when tracking one’s nutrition because weight loss can be profitable by changing eating habits. The first approach of the Cronometer is to give a detailed nutritional understanding of what you eat and how it affects your body. Besides, the app can ultimately track over 60 nutrients and optimize them to give you the best calorie consumption on your weight loss journey.

In addition to weight loss, Cronometer can enhance a diverse diet through health pro support. Otherwise, a mere calorie restriction may not offer enough strength to make the right decision. The app also provides a “trends” feature that displays your pattern and progress of the weight loss over the selected period. This evidence further inspires you that you are on the right journey.


What more can be fun than walking the weight loss path in a game app fashion? The app creates fun for users by recreating a healthy habit throughout enjoying the game. Also, it allows users to set a goal and hit it, thereby creating motivation to advance in the nutrition game. Of course, playing games has its hormonal advantage as it makes you feel better when you win.

The “Eat This, Not That” app offers quizzes to users on healthier food items to choose from. You can also earn a reward for getting it right and providing answers on time. Afterward, the app gives what the right answer is, and you learn more about better food choices.



In conclusion, dear reader, the recommended weight loss apps are some of the best picks out there with various, unique features. Whether as a beginner, intermediate or advanced weight loss seeker, you can optimize using any of the apps above. However, note that some of the apps may require a paid subscription for use. In such cases, it may offer a 30-day period of trial. Otherwise, the free apps can also be of tremendous use in making your weight loss journey very smooth.

Importance of a Weight Loss Journal

One of the marks of your seriousness about weight loss may be evident in your ability to keep a record of your progress. This record can be kept in the form of a food log containing your calorie intake and other information for your weight loss plans’ higher productivity. A printable weight loss journal is one way to achieve this step, while the other is through weight loss apps.

While one of our articles has expounded on 7 of the best weight loss apps to consider, this present one discusses why you should keep a weight loss journal. First of all, we consider some of the fundamental reasons you should keep a weight loss journal. Then, we discuss how to use the journal in a step-by-step fashion.

Why you should keep a Weight Loss Journal

Applications can help you keep track of your food intake, including your calorie record. But what if you run your device cell down or your computer fails to display the needed information on the site? What if you run out of your app subscription when you need it most? What if your phone or tablet is somewhere tuck inside your purse, bag, or briefcase?

For these reasons, it may be a good idea to keep a food log in a printable document and paste it somewhere you can see it every day. Think of your kitchen wall, refrigerator door, or the back of your room door. Your journal is also a reminder of your great food choices for each day, week, or month. Another essential purpose of such a journal or food diary is the use of subsequent use by someone else.

A Step-by-Step Guide to Using a Weight Loss Journal

When you decide to keep a weight loss journal, there are easy steps to achieve great success in your weight loss plans. Find the recommended steps to follow for using a Weight Loss Journal below:


You can search online for a downloadable food journal to help your weight loss, or you can down one here. Alternatively, you can get a reputable food journal from a local stationery store to help you on this journey. Moreover, “Fitlosophy” and “Be Healthy Every Day” brands are some of the classic choices at your disposal. And the latter provides an inclusive planner with daily tips and recipes.


Take a record of all the critical nutrients present in the food you eat to the best of your ability. Supply every information into the required columns except the one you can’t find. The weight loss project involves an effective reduction in your calorie intake, but you also need to meet your nutrient requirements.

Some of the major food items to pay attention to while keeping food journals include


Carbohydrates are the primary energy-giving food to keep you active and healthy during the day. Besides, your carbohydrate food may also contain other nutrients such as minerals, vitamins, and fiber.


Food items that are rich in fiber are highly digestible and encourage you to explore the best items. Another benefit of fiber contents in food is that it keeps your internal system for long hours.


Proteins are responsible for renewing worn-out tissues, especially your muscles. Some of the items include lean meats, dairy foods, beans, and other familiar protein sources. Also, proteins can quickly get you filled up.


Not all fats are wrong, and especially the fat-soluble ones have good benefits. One example of good fatty acids is the Omega-3 fatty acid found in sea fishes such as salmon. Other options include nuts and plant-based food.


The next thing to do is add other important information about your daily exercise and other essential activities, including every related step you take. Adding your sleep time may also help determine how well you are doing. For instance, studies show that people who rest well at night do better at weight loss than others. Besides, you may record daily accomplishments that take you close to your goal. Therefore, it is not all about bad choices; you can also give yourself some credits to improve self-motivation.


Analyze your weekly calorie deficit when you compare your consumption with your set goal. At the end of each analysis, you should always have a calorie deficit, no matter how small. The deficit shows you are losing more weight, and close monitoring also gives adequate information on the right steps. On the other hand, if you notice you are not losing enough weight, consider your energy balance for possible adjustments.

Essential Tips for using Weight Loss Journals

Buying or downloading a weight loss journal does not answer all the questions about your weight loss. Moreover, while using the journal, there are general tips that are essential to note, such as the following:

a.     Plan your meals in advance

Making feeding plans ahead of time allows you to prepare better for calorie intake management. More so, if you find some things to be constant, you may even enter them ahead of time. Also, if you can store up some weekly foods, it may give you better chances.

b.     Input your food data during mealtime

While preparing to take your meal, you may also take the opportunity to enter nutrient details in your journal. The journal information may also contain some essential details of how much you are taking since it may be more challenging to recall the exact amount of food afterward.

c.     Enter what goes into your mouth

You may be tempted to record just anything you have on your table. However, your record should only show what you eat, including the snacks and actual meal. Also, remember to fill in a dessert if you take one. Remember that it is not starving that keeps you from adding more weight. It’s a deliberate selection of what you eat.

d.     Exercise some patience

Dieting is not magic, so don’t expect to find a sudden change after starting your weight loss program. Also, in some cases, dietary changes can take time as the weight loss outcome. As a result, you may have to cut yourself some slack when executing your weight loss plan.



Finally, when committed to weight loss plans, encourage yourself with the right proportion of food and keep records. This article already discusses the steps to take, including how to acquire a printable food journal and implement it. As you record and monitor your food intake, endeavor also to make necessary adjustments towards better results. Remember that several factors contribute to the actual weight loss, and you need to pay more attention to them altogether.

Outdoor Workout Routines for Weight Loss

weight loss

Most adults worldwide, especially in America, pursue weight loss as an important goal every year. While dieting and exercising work hand-in-hand, there are professional strategies to optimize the benefits from both.

So, for those in pursuit of losing weight by burning some calories, this article expounds on some recommended workout routines. These routines have been tested and proven to work for weight loss.

However, weight loss is not the only reason why one may pursue these exercise routines. There are other essential benefits of workout exercises that can be healthy for your body. For instance, a weight loss journey can improve your mood, increase your libido, build stronger bones, reducing the risk of many illnesses, and help your stamina.

Perhaps, we should find enlist some of these extra benefits you can get from workout routines aside from weight loss. Consequently, the following lifestyle benefits are available on exercises as extra benefits apart from weight loss.

  1. Better sleep. As you exercise consistently, it stabilizes your body processes and allows your body to rest effectively in sleep.
  2. More active social life
  3. More vigor and energy during the day
  4. Better metabolic processes like digestion and respiration
  5. Improved sex life through more active and stable libido
  6. Better vitality
  7. Reduced stress and tension of the muscle
  8. Improved body shape and image
  9. Immense confidence in approaching life issues
  10. Better focus and concentration at work

Best 6 Outdoor Workouts for Weight Loss

1.     Swimming

Swimming adds fun to the workout session in weight loss by bringing an overall healthy routine for your body. However, the swimming pattern and styles determine how much weight loss you derive from it. For instance, are you doing a butterfly stroke, backstroke, or common breaststroke?

A 12-week study established that swimming for 60 minutes per day, 3 times a week, can significantly improve women’s flexibility. Other reported gains include reducing body fat, risk of heart diseases, total cholesterol, and blood triglycerides.

Another notable benefit of swimming is that the water environment reduces the otherwise impact on your joints and bones. Therefore, swimming is highly recommended for people with a history of joint problems or already advanced age.

2.     Walking

As simple as walking is, you can enjoy a great deal of weight loss if you can remain consistent with it. Besides, it also helps your overall body weight because it shakes off your whole body and improves flexibility.

Beginners can start walking a reasonable distance from what is convenient until their bodies can take little additions. More importantly, you don’t need to buy anything for this workout aside from light trainers and fitted exercise clothes.

Health research from Harvard reported that walking at a speed of 4 miles per hour for 30 minutes can remove up to 167 calories from a 155-pound bodyweight. Imagine if that continues for several days and weeks.

3.     Jogging and Running

Jogging and running are two widespread workout exercises. Whereas the difference between the two is just in their pace. Running is faster, above 6 mph, while jogging may be anything between 4 to 6 mph.

Some health research established that running and jogging could help burn out some harmful visceral or belly fat. These fats surround your internal organs and are linked to some chronic heart diseases as well as diabetes. You also don’t need any special equipment to run or jog because both are doable.

However, consistency is key to seeing jogging and running results while you may dedicate 30 minutes of your daily time to it. It may not even be done every day of the week – make it 3 to 4 times per week.

4.     Cycling

Cycling is another fantastic opportunity for you to flex your muscles, especially your legs and thighs. Whereas cycling equipment is stationary in gyms for an indoor workout, you can do the real thing outdoor.

According to Harvard health research, a 155-pound person can burn up to 260 calories in 30 minutes of a stationary bike workout. On the other hand, the same person can lose up to 298 calories in 30 minutes of active cycling at a moderate speed of 12 to 13.9 mph.

In addition to outright weight loss, cycling can also improve overall body fitness, insulin sensitivity and lower the risk of terminal diseases like cancer and health diseases. Anyone can learn to ride the bikes, whether as an athlete or not.

5.     Weight training

Weight training refers to specific exercises that are targeted at weight loss and overall healthy living. It can also help you build some muscle level while increasing your body resting metabolic rate (RMR).

On average, with a bodyweight of 70 kg or 155 pounds, 30 minutes of weight training can help you burn up to 112 calories. Weight training is useful for both men and women, helping each burn more calories than they would in ordinary exercises.

For instance, 24 weeks of intensive weight training can increase the metabolic rate per day by 9% in men and 4% in women. This feat is equivalent to losing up to 140 calories of energy by other means. Numerous studies have established the health benefits of weight training as an effective weight-loss method.

6.     Interval training

High-Intensity Interval Training (HIIT) refers to the broad term used for short bursts of intense exercise that alternates workouts and recovery period. You can decide to do a HIIT. Also, the most significant benefit of HIIT is losing more weight over a shorter period than in running, weight training, and cycling.

Interestingly, you can apply this method to any of the workout methods and achieve great results. For instance, you can cycle quickly for some time and then slow it down to recover. You may repeat this cycle for 10 to 30 minutes at each workout session.


Here is the conclusion: practice any of these workout routines and exercises to lose weight and enjoy other health benefits effectively. Ideally, they also do not require any costly equipment. Neither do you need a sophisticated gymnasium to work in. don’t forget to remain consistent with your exercise plans and routines, coupled with the right diet. Good luck!

Safe Weight Loss in Your 50s and 60s

weight loss

Middle age is a significant period of one’s life, and it is time to reconsider those things that are most important. Moreover, by now, the body has started to change. And these changes are there is nothing yet to worry about. Again, don’t lose your confidence or strength when you’re at this period; you can still achieve your dreams of staying fit healthy with weight loss. This article discusses some of the best strategies to lose weight during your 50s and 60s safely.

Most of the options of weight-loss strategies can still selectively work for you and help you keep fit. For instance, you can still engage in some physical exercise, take some drugs and food supplements, and stay on a regimented diet for fitness. Choosing any of these strategies is never an assurance that you can reverse your aging process – you probably can’t. But it is quite sure that you can improve how you feel inside – feeling still young and active.

How to safely lose weight in your 50s and 60s

Men and women in their 50s and 60s may not feel like having the same strength as they used to have. However, they cannot afford to lose focus or concentration on the things they believe in and achieve. This confidence goes a long way in achieving the rest of their dreams, including weight loss or balance. Try the following simple methods to help you.

1.     Evaluate your family history

At this age, your family history is one right place to start when planning a weight loss journey. Experts believe knowing one’s family history is the cheapest genetic test that one needs. From this history, you can determine specific likely issues and tackle them long before they appear. For instance, if you discover a sickness like diabetes or hypertension in your family history, it is time to begin to prevent such occurrence in your case

2.     Manage your diet

Unlike the younger generation, you may not need a full diet change to have an effective weight loss in your 50s and 60s. Sometimes, all that it takes is merely washing off the excesses in your system or improve your nourishment level with specific foods. However, it would be best to be a selective eater to remain true to your weight loss goal.

For instance, stop taking sweets and any other food with a high glycemic index, diabetes history, or not. Moreover, e Academy of Nutrition and Dietetics research

Proteins are your best friend

In the journey of weight loss and staying healthy in middle age, proteins are your best firm. Consuming the right amounts of proteins helps you remain full for a more extended period while primarily building your worn-out tissues, especially your muscles. Also, as you take in more protein, you have better chances of burning your excess calories as appropriate.

3.     Balance your Workout Exercises

Exercises are great, but not all of them are yours. Talking with a professional health and wellness expert is an excellent place to start in achieving this feat. Therefore, you must use a balanced workout program to make progress. It is equally essential to deliberately tweak your food toward more hormonal balance as you age. These are some essential parts of your workout sessions in your 50s and 60s:

  1. Aerobic training. Get into some regular cardiovascular activities that can enhance your breathing with less stress on your heart. Also, aerobic training can influence the metabolic processes going on in your body.
  2. Strength training. Strength training exercises are great through your muscle build-up without necessarily adding more weight. Many studies have proved that you can maintain consistent body weight and keep a healthy metabolic rate as you gain more strength.
  3. Flexibility training. By all means, this period is also essential to stay flexible and not allow any part of the body to be stiff. Try stretching more often to stay comfortable and limber through selective daily activities for healthy living.
  4. Stability training. In addition to your flexibility training, your 50s and 60s is also the period to become more stable without being sedentary. It is time to be youthful in your mind and carry it in your physical body and mental self. Focus on maintaining your balance, appearance, standing posture, or healthy living.

4.     Know your Number and Your Limits

Knowing your number and limits as far as weight loss is concerned is a step in the right direction. For instance, you need to begin to monitor your Body Mass Index (BMI) more often, your waist circumference, and body fat percentage.

Body fat percentage

Naturally, you tend to lose some fat as you advance in age. But depends on several factors that include your diet and hormonal level. For instance, a reduction in testosterone in both males and females can reduce muscle mass over time. By implication, you cannot afford to keep the same body weight while body fat is reducing. It is only necessary to enroll in weight loss strategies.

Waist circumference

While your waistline is not a direct influencer of your body weight, it is essential to adjust as the weight loss proceeds. Experts discovered that hormonal changes could influence weight loss. Therefore, if your waistline is getting bigger and you’re not losing weight, it is not a good sign.

5.     Evaluate your Lifestyle

Your 50s and 60s are also the time of reevaluation, and your general lifestyle is one undeniable need. Since you have worked for probably a larger percentage of your life, it is time to relax more and consciously make an effort to meet people ake impair their lives. It is time to worry less and stay active and optimistic about life.

Leave indelible memories with everyone who meets you and make every moment count. On the other hand, alcohol is one thing you now need to avoid. No doubt, alcohol affects our appetite for food, and that step can be integral to weight loss.

On a final note, the weight loss journey at advanced years in the 50s and 60s can be so much fun. However, not getting younger implies that you need to make a careful and deliberate effort to make it happen for you all the same. More so, don’t rush things and encourage yourself to go further no matter the challenge. All the best!

Side Effects of Weight Loss Pills

Not all weight loss drug methods are safe; little wonder why prescription drugs for weight loss cannot be under self-medication use. Otherwise, you may be causing more harm than good. Some of these drugs cannot be effective without forming other healthy habits for better results.

This article examines some of the side effects of some prescribed drugs for weight loss from a medical perspective. It is important to note these things before embarking on the weight loss journey if you choose this method. It may also discuss some of these brand drug names, their category, and the side effects users can expect.

Common Side Effects of Weight Loss Drugs

1.     Adipex-P (Phentermine)

This drug belongs to the anti-suppressant or sympathomimetic amine category of weight loss pills. Some of its side effects may include increased blood pressure and heart rate, difficulty in sleep, restlessness, and nervousness. Over a long time, the user may become more dependent on the drug or even abuse it. Doctors also recommend not using this drug at bedtime.

2.     Alli (Orlistat)

Alli is a Lipase inhibitor that is sold over the counter. Some of its side effects to expect may include oily spotting, soft stools, fecal incontinence, fecal urgency, flatulence, or release of gas. Therefore doctors recommend that Alli should be taken alongside a daily multivitamin at bedtime. This pattern of use can reduce all the side effects to a reasonable level.

3.     Belviq (Lorcaserin)

Belviq is a selective serotonin 2C receptor agonist that helps to suppress your appetite through a chemical process in your brain. However, it has its side effects: nausea, headaches, dizziness, cough, dry mouth, constipation, and fatigue. On the other hand, overuse of the drug may also cause euphoria or dissociation. Therefore, the doctors recommend user should not exceed 10 mg of the drug per day.

4.     Bontril PDM (Phendimetrazine)

Bontril and Bontril PDM are also appetite suppressants and sympathomimetic amines. Consistent use may cause users to experience increased blood pressure, decreased appetite, restlessness, nervousness, insomnia (sleeplessness), and heart rate increase. Also, long-term use may lead to dependence, abuse where withdrawal can be complicated. As a result, medical experts recommend not using the drug at bedtime.

5.     Contrave (Bupropion and Naltrexone)

Contrave is an antidepressant, a weak inhibitor of norepinephrine and dopamine, and an opioid antagonist. Some of its side effects include vomiting, dizziness, increased blood pressure, unusual taste in the mouth, and hot flush. Others include anxiety, difficulty in sleep, dry mouth, diarrhea, fatigue, constipation, tremor, headache, faster heartbeat rate, and nausea.

6.     Desoxyn (Methamphetamine)

As an appetite suppressant and a sympathomimetic amine, Desoxyn has high abuse potential and is therefore not frequently prescribed, except for rare cases. In such cases of use, alternative treatments must have been ineffective. Other side effects that one may experience include insomnia, restlessness, and an increase in blood pressure and heart rate.

Users can also experience some level of nervousness. Besides, dependence, withdrawal, or abuse can be a result of long-term use. Consequently, doctors recommend that this drug should not be used at bedtime.

7.     Didrex (Benzphetamine)

Didrex is yet another anti-suppressant with which users can come with several side effects, including increased blood pressure and restlessness. Other symptoms may include a higher heartbeat rate, loss of appetite, and insomnia, while continuous use for a long time may lead to dependence, abuse, or difficulty to withdraw. Doctors recommend not using this drug at bedtime.

8.     Diethylpropion

Diethylpropion is an appetite suppressant and a sympathomimetic amine drug for generic use only. These drug users may experience some level of constipation, increased blood pressure and heart beat rate, dry mouth, restlessness, nervousness, and insomnia. Whereas dependence, abuse, or withdrawal of this drug may result from extended overuse of the drug. As a result of the associated side effects, doctors recommend not using the drug at bedtime.

9.     Qsymia (Phentermine and topiramate extended-release capsules)

Qsymia is a particular drug that combines the effects of an appetite suppressant and a seizure drug. Medically, the exact action of the topiramate content on weight loss is still unknown simultaneously. Some of the known side effects may include a numbing sensation (also known as paresthesias) or tingling, taste changes, and constipation. Users may also experience a level of insomnia (lack of sleep or difficulty in sleeping), dizziness, and dry mouth.

Moreover, the dose is meant for a one-per-day dosage, only in the morning. In other words, one should avoid taking it in the even as it may keep you awake and overactive. Most definitely, this drug is not meant for use at bedtime. Another warning with this drug is that pregnant women should not use it because it can cause congenital disabilities in the fetus.

10.  Saxenda (Liraglutide)

Saxenda is a glucagon-like peptide-1 receptor agonist that regulates the appetite for food and the actual food intake. However, this drug’s use comes with side effects that may include nausea, vomiting, dizziness, headache, diarrhea, constipation, and dry mouth. Users may also experience heartburn, poor appetite, fatigue, stomach pain, gas release or flatulence, stomach pain, low blood sugar in patients with type II diabetes. Continuous use may result in an increased lipase content and an elevated heartbeat rate.

11.  Xenical (Orlistat)

Xenical is simply a Lipase inhibitor that can be effective in weight loss. However, the side effects may include oily spotting, fecal urgency, fecal incontinence, flatulence or release of gas, and soft stools. Doctors recommend using this drug only when a daily multivitamin is added that contains fat-soluble vitamins such as Vitamin A, D, E, and K.


On the last note, weight loss through drugs is strictly on prescription by doctors and other medical experts. However, these drugs have their side effects, which can be minimized if users follow the doctor’s precise prescription. Also, uses should also adhere to all other instructions and limit the use for only the recommended time. Otherwise, overusing many of these drugs may cause more severe medical complications for the user.

On the other hand, there are alternatives to weight loss, apart from using drugs that include special workout exercises and striking dietary combinations. Therefore, before you begin the weight loss journey, decide which options are most suitable than the rest.

Unexpected Ways that Weight Loss can Change your Life

Many people worry about weight loss benefits, especially when it involves so many changes to your life. Fact is, apart from the significant benefits of a healthier and fitter life, you can enjoy many other unprecedented advantages. Simply because you change your lifestyle to lose some weight, it can turn your fortune around, both in liquid wealth and in your jobs and relationships.

Furthermore, whether we notice it or not, our lives are changing. And these changes either make us feel better or worse, depending on our perspective about life. Significant changes such as marriage, jobs, big deals, and food all tell on our happiness. But what about losing weight? How does weight loss impact our life, making significant impacts on us? This article discusses how to reach your weight loss goals and what to gain when you do.

What changes after a Weight Loss?

1.     People may become more agreeable to you

Surprisingly, losing weight may draw some people close to you as they notice the changes. And you wonder why the sudden closeness, you have changed your looks. Research showed that people that are overweight often suffer discrimination and poor treatment. In other words, there is an existing weight bias that weight loss becomes a fascinating adventure.

It may feel as if you are in another universe entirely when people surprisingly begin to favor you. Imagine some holding the door for you, lending you a hand, and people pass compliments. These are funny reasons why people who want to better their lives and relationships should consider losing some weight to reach their goals.

2.     Get a raise or promotion at work

There is a general perspective that fat or obese people are careless. Funny, but true, that your boss may find you more fascinating when you slim down. Health Economics research even showed that obese employees make 2.5% less than normal-weight or slim workers. That extra percent may be the raise you need to live some extra fanciful life.

Furthermore, Oxford and Surrey’s Universities supported the fact that a healthy weight may increase your chance for a pay raise or promotion at work. Its principle lies in the psychology of the perceived attractiveness of the person involved. This factor also works much more for women than for men. In other words, an overweight female worker has slimmer chances of promotion than an overweight male counterpart.

3.     You may be less hungry, but the food tastes better

Weight loss, primarily through dieting, may come with a measure of loss of appetite. It is not a bad thing, though, and it helps you stick more to your dietary plans to build healthier eating habits. However, the reverse may be the case for some dieters who maintain the right amount of proteins and fiber. Then, it is time to check your hunger level and learn which is yours.

Although you may experience less appetite or more appetite, weight loss generally accounts for a better taste of food. Taking dinner may be more pleasurable during your weight loss journey due to your taste buds’ increased sensitivity. However, experts opined that this difference might be due to the growing dullness of the taste buds in initial overuse.

4.     You sleep better

Weight loss can positively influence your sleep quality as it relates to snoring, rest, and diet. Snoring or sleep apnea can be due to excess weight around the neck that makes breathing a bit more difficult during sleep. So, when you shed this excess weight even as low as 5%, you significantly improve your sleep quality.

The more you lose weight, get better chances of more effective sleep. You may also need to carefully the time you take your meal, especially dinner and your choice of dessert. At times, what you do before bedtime may also affect whether you effectively lose weight or not.

5.     Sex becomes much better and enjoyable

Suppose you find out that you enjoy sex more since you started losing weight, that is expected. Medically, when you drop sound body weight as indicated by your BMI, it affects your testosterone levels, and you get more easily aroused for sex. According to research, weight loss can influence your sex drive to perform as though you are ten years younger.

Besides, your physical look after you lose some weight may inspire you during sex and drive your level of desire up a bit. As little as 10% of body weight loss can shoot your sexual desire and satisfaction very high. Even if you have not reached your goal physically, take pleasure in enjoying the time. Besides, sex itself is more work in terms of exercise towards effective weight loss.

6.     Better memory

Weight loss can also improve your memory because it gets you less anxious and more relaxed. The weight in your body often tells on your brain and your mind, which necessitates weight-loss strategies. A test that involves memory tests for women proved that losing weight gave better results than in others. The brains showed more activity when you drop a few pounds than with it.

You may also have to steer clear of all some high-fat foods that may hurt the brain in the long run. Putting all necessary factors together, you may find it easier to recall vital information. As a result of a change in diet, workout exercises, and other vital factors, you can regain significant memory.

7.     Lower risk of cancer

Another unexpected benefit of weight loss may also be reducing the risk of cancer resulting from obesity. Lowering this risk is excellent news because you can reduce the cancerous cells’ inflammation or growth by just 5% weight loss. Also, you can improve your metabolic processes in your system when you smartly lose weight.

An in-depth study of obese men who underwent bariatric surgery showed that weight loss could be a positive thing for cancer recovery. In other words, you can begin to recognize and celebrate your special delicacy. More so, weight loss can also improve your skin’s tone and give you firmer and lovelier hairs.


Weight loss is a great thing to achieve because it brings with it significant benefits. Apart from the seven benefits itemized above, weight loss can also increase your chances of staying off medications, increase in a workout, less sweat, increased energy and vigor, as well as longer and healthier life. Enjoy!

Weight Loss for Women above Age 40

Weight loss can be a long journey that advanced aged people may not want to undertake. It can also be relatively more difficult for people of age 40 and above, especially if there had not been any previous try. It takes a lot of determination, resilience, and hard work to achieve the needed weight loss at that age.

At that age, many parts of the body are already experiencing some decline, hence taking things much more quickly. For instance, a woman above age 40 should consider lifestyle adjustments, hormonal changes, and some exercise considerations that may be more specific to her category. Considering all of these essential factors ensures the safety and makes the journey less stressful and more profitable.

After all the necessary considerations, women should still believe that weight loss is still very possible even at age 40. You only need to plan, eat a good diet, and work within a professional trainer’s recommendations. Taking to these instructions helps your body to stay fit while you feel young and alive.

This article discusses some of the dos and don’ts of women who embark on the weight loss journey. And it also involves women even at the age of 40. It discusses the need to see a medical professional, a health or fitness expert, diet tips, meal plans, and essential fitness routines.

Dos and Don’ts of Weight Loss in Women at Age 40

1.     See a doctor

Ordinarily, at age 40, there is a need to pay closer attention to your health, especially when you notice somebody changes. Whether you feel different or not, when wrinkles and grey hair begins to show up, it’s a call for more caution. However, none of these cosmetic differences affects your medical health, and only that body weight affects your longevity.

Also, due to your health’s importance at this age, you should consider having a regular medical checkup. This step is essential, especially before starting a new diet, because you should learn the impacts of weight loss on your health. Moreover, your selected weight-loss method can also impact the risk of some illnesses such as diabetes, heart disease, and high blood pressure.

2.     Goal setting is still the way to go

An important task in achieving weight loss is setting the right goals with clear plans to reach them. When setting the goals, ensure they are S.M.A.R.T: specific, measurable, attainable, relevant, and time-bound. You can also accomplish your set goals with confidence and diligence. For instance, some of the smaller goals may include certain amounts of specific diets.

Various leaders employ SMART goals across the world, and you can employ them too. If you are also passionate about working out your weight loss plans, maintain a steadfast commitment to your set goals and objectives. Besides, a clear plan charts your course to your weight-loss destinations.

3.     Don’t blame everything on menopause

Another specific issue with women at this age is understanding the impacts of menopause on weight loss changes. Also, weight loss and menopause relate to hormones, affecting women before, during, or after menopause. These women may also make changes in their daily routines in a way that impacts their body weight.

At this age, women may no longer be subject to physically demanding tasks that can imply exercises. On the other hand, they take more leisure such as eating out, having long vacations, or engaging in more sedentary activities rather than athletic ones. However, in the journey of weight loss, such women should track their uniqueness and make a deliberate effort to adjust.

4.     Boost your confidence

Don’t underrate the impact of confidence on your ability to lose weight. When a woman begins to approach certain ages, she may become less satisfied with her own body and suffer a little loss of confidence when around younger women. At age 40, women can rediscover not only confidence but even their sex drive and the ability to try out new adventures.

Self-belief is equally a critical way to achieve your weight loss goals if you pay close attention to the required steps. On the other hand, life challenges and the experience of success can help you build more strength. In general, managing your emotions can be an excellent way to go if you walk by acquiring the confidence to forge ahead.

5.     Sleep well

As you embark on the weight loss journey, eating the right diets and using workout sessions can take you to your destinations. On the other hand, you also need to add a good quality of rest. Studies showed that we are more likely to make a wrong dietary choice when we are tired. Besides, without enough energy in our system, the workout is practically impossible.

Furthermore, you may need to set a nighttime ritual, an activity that signifies the time to go to bed. For instance, it may be reading, taking a bath, or a short relaxing shower. Keep mobile phones away if possible or turn them off to remove all disturbances. In some cases, you may need to remove other electronic devices away from the bedroom. These strategies can help your sleep quality.

6.     Don’t rely only on cardio sessions

Cardio exercises can enhance your chances of weight loss even at an age above 40. Therefore, it may be essential to add some strength training and flexibility exercises to your workout plan. These additions further enhance the productivity of your aerobics and cardio. Different types of exercise can enhance your cardiovascular ability, physical strength, and flexibility.

However, as necessary as your cardio sessions are, they cannot replace other vital parts of workouts. A combination of all these methods makes up the physical breakdown you want to achieve without causing harm to your body system. Already, the body has a natural mechanism to cope with different activities, but at age 40, you may need to help it cope better.


There are still lots of life to live at age 40 and above. However, you must be ready to explore your disposal opportunities and make the best out of them. Moreover, while you make an adventure of it, take it all as fun. Moreover, women are amazing creatures that undergo a lot of physiological changes in their lifetime. So, perhaps they need to work out more than men for weight loss and start as fit as a fiddle.

9 Truths You Should Know About Nutrition and Fitness

Facts are proven theories and myths, are popular advice or stories that aren’t proven. In the health and fitness world, myths are certainly one you have to stay away from. But, sometimes, due to how popular these myths are, we start to misplace them as facts. To avoid that, we bring to you in this write-up facts on nutrition and fitness so that you can start identifying them.

  1. Working out doesn’t give you the right to eat whatever you want

The hard truth is, even with a good workout routine, you can easily out-eat your exercise if you do not practice taking healthy nutrition. The best that working out does is to help you maintain your weight and probably lose a few pounds. It doesn’t assure you that you would never gain weight. The results are not permanent; it requires maintenance.


Because a workout is all about keeping fit and, to most, maintaining a good weight, however, let’s take a look at a scenario. If your aim for a workout is to shed a few pounds and your workout routine consist of working on the treadmill for an hour every day, burning, let’s say, 500 calories but then you keep eating anything you want and chowing down more than 1000 calories a day, this renders your work out useless because, with every calorie you burn, you are gaining twice in return.

Hence, you must pair your workout routine with healthy nutrition and a balanced diet to maintain good health and a stable weight.

  1. Fats and carbs aren’t the enemies

It is a popular misconception that fat and carbohydrates are the main cause of weight gain, and you have to avoid them. Well, that’s wrong. You need fats and carbs as much as you need protein and vegetables because carbs are the main form of energy in our nutrition, it aids the digestive system and even keeps our blood cholesterol in check, same goes for fats. Every class of food is essential in our nutrition to help us live healthily, so, rather than seeing fats and carbs as the enemy, why don’t you start seeing unhealthy nutrition as the enemy for a change.

  1. A lower weight doesn’t quantify good health

Contrary to popular opinions, a good weight doesn’t equal good health.


Weight is not just about the calories in your body. It is influenced by several things, such as the fluid in your body, undigested food, and even your muscle. Hence, it is possible to exercise regularly and still gain more weight. So, rather than relying on the scale reading for signs of weight loss, which might not appear because the loss of fat is being replaced by muscle gain, monitor your body and measure your waist regularly instead to know how much body fat you have shed due to your exercise.

  1. Eating smaller portions of meal in intervals doesn’t cause weight loss

This is one of the most popular myths on nutrition out there but, that’s just what it is – a myth. Eating a small portion of meal every two or three hours doesn’t help you lose weight because even if the meal was taken in smaller portions, it doesn’t decrease the total amount of food consumed, and it does not increase the number of calories you burn during the day either because you can only burn as much as you work out not with the intervals between your meal.

  1. Packaged foods with healthy claims are mostly not

It is no surprise that when we walk into a store searching for a food product to get, our eyes get drawn to those products with the healthy label because that means we still get to eat our favorites, chocolates, yogurt, ice creams, etc. without having to worry about weight gain. But, do you know that packaged meals with healthy nutrition claims such as low fat, low sugar, organic, etc., are mostly not.

Most packaged foods are label healthy to draw a customer’s attention but, if you took the time to check closely, you would see that these packaged foods still have components and replacements for the sugar, fats, etc., that might turn out to be unhealthier for you. Hence, be careful when purchasing processed food.

  1. Exercise causes weight gain

Do you know that for every pound of muscle gained, 50 extra calories are burned by your body every day? In other words, you are replacing the calories in your body for muscles, but since the scale can’t tell the difference, your weight remains the same or even increase, but that’s not a bad thing; it just means you have gotten more fit. As stated above, just pair your exercise with healthy nutrition to stay healthy.

  1. Fat-free or low sugar doesn’t mean healthy

As stated above that fat is not the enemy when it comes to weight. Fat-free or low-sugar also doesn’t mean healthy. Most packaged foods branded as fat-free or low sugar may seem healthy, but they are not. The fats are often replaced with something else, i.e., sugar, to give the product a sweet taste rather than a creamy one and several other unhealthy components that can cause weight gain. To be on the safer side, it is better to go with unprocessed, balanced, and healthy nutrition.

  1. Exercise makes you relaxed

Endorphins, dopamine, and adrenaline are all released when you exercise, reducing anxiety and making you feel relaxed. These released brain chemicals are also capable of making you happy, confident, and relaxed, which is good for your health overall.

  1. Good health isn’t expensive

Good health isn’t expensive; it is cost-effective. You can invest as much as you can spare for your workout routine and healthy nutrition, but it isn’t necessary. You can spend as less also. You don’t need to register at a gym or buy special and expensive food products. All you have to do is pick a workout routine, dedicate yourself to it, and also eat unprocessed, healthy balanced meals to keep you healthy and fit. After all, a run in the park every morning is free.

Fitness Plan: Nutrition or Exercise?

Fitness involves the ability of the whole body and mind to carry out tasks maximally and in a balanced state. For this to occur, the individual has to achieve physical, emotional, and mental wellness. And although most refer to physical wellness as fitness, it cuts across various planes of the body and mental processes. Individuals have preferences for attaining physical fitness and may have choices of dieting, exercise, or a mixture of both when drafting a fitness plan.

The Big Question

When you’re trying to keep fit, your mind wanders between exercise and diet choices and wonders if one of these can solely give it the result it seeks. Most do nothing about their weights because they are between these two choices, while others spin from one end of the spectrum to the other when trying to achieve fitness. What’s the answer to this predicament? What’s the way out of this situation?

Understanding that none of the choices that are open to you is a 100 helps you to make realistic decisions based on risk-benefit analysis, and to do this, you must have adequate knowledge of the options before you. Therefore, let us educate you on nutrition and exercise.


There are varying definitions to this word; however, they all point towards the preparation of nutritious meals with the intention of achieving satisfaction and all-around health. You are what you eat, and so in a fitness plan, diet choices are very important. There are lots of diet fitness plans available that include keto diet, whole-grain diets, and vegan diets. A nutrition plan has the following advantages:

  • Good nutrition plan decreases the chances of terminal diseases such as diabetes, heart diseases, and overweight
  • Vitamins and antioxidants in foods mop up free radicals from the body and decrease the rate of body aging and cell death, leading to increased longevity and vigor
  • Essential minerals and amino acids from food helps in tissue repair and body maintenance
  • Omega 3 oils in fish and some whole grains causes the skin to shine and boosts immunity against endemic diseases
  • Food is the body’s energy and vitality source, and with the right nutrition, you could improve your mood and decrease cravings that lead to overweight and depression

However, dieting also has few disadvantages that include:

  • Constraints of finance and availability of foods in your geographical location
  • Health status that prevents you from including one food class in your fitness nutrition plan


Most people fall back on exercise when trying to lose weight, keep physically fit or improve the general quality of their lives, and this is necessary to achieve any of these. However, exercise is the act of intentionally exerting the muscles in order to do work. When this happens, the cells demand more oxygen, thereby increasing respiratory rate, which triggers the heart to pump faster, and this utilizes energy stores from the muscles and adipocytes. With this mechanism, the body keeps fit and burns excess fats, causing weight loss in the individual. Benefits of exercise include:

  • Improved Body Health: The Center for Disease Control has shown that regular exercise prevents the risks of common diseases such as arteriosclerosis, diabetes, and strokes, improving your overall health and life expectancy
  • Improved Physical Fitness: With regular exercise and a beautiful meal plan, you look better than you used to and attain a strengthening of bones, muscles, and joints
  • Some fitness exercises improve balance and prevent unnecessary falls
  • Exercise promotes a general attitude towards one’s body
  • It brings about balance in circadian rhythm, causing you to sleep deeply and easy

However, some constraints to exercise include

  • Limited time due to busy schedules
  • Health conditions such as heart disease
  • Aging

The Crux of It All

Both nutrition and exercise have individual advantages, and the two of these may work to aid you in attaining the physical fitness you crave. However, one in the absence of the other may require lots of effort and may not be as effective as both may. Therefore, it is important to note the following:

  • The amount of calories you burn out every day is your total daily energy expenditure. If the aim of your fitness plan is for weight loss, you must be able to eat foods that give you fewer calories than what you lose every day. This will decrease the length it takes to achieve your goal. You should also watch the quantity and quality of food you eat.
  • Exercise must be daily and regular to maintain constant weight loss and energy refill. Breaks in exercise routines and meal plan confuse the body and defeat the aim of the whole fitness program
  • Be realistic and give yourself a break. Start with mild exercises and have short breaks in between. Also, rotate meals creatively to avoid boredom
  • Make sure your meal is rich but interesting. You could choose to fill up one-quarter of the plate with proteins, another quarter with whole grains, and enjoy various fruits and vegetables all day long. These will keep you full, fresh, and strong enough to go through your exercise and daily routines. You should be able to handle 150-250 minutes of moderate-intensity exercises cumulatively during the week to maintain your weight and go slightly over, in a weight-reduction plan.
  • In cases of health conditions or aging, work with your doctor to pick out suitable fitness plans that are beneficial to you. Exercise must not be strenuous on your joints or heart; you can pick exercises like lazy swimming, breeze walks, strolls, and mild sit-ups. These will improve your general well-being and prepare you for your day. You can also choose a nutrition plan that does not predispose you to health crises and make a colorful arrangement of foods within your spectrum. Whichever way, suit yourself up to achieve total fitness using a combination therapy of exercise and nutrition.

It is possible to achieve fitness, even without thoughts on weight loss. However, you must be consistent and display discipline in following through with your fitness plan. You must also enlist the help of a dietician and your doctor to avoid health complications, which will defeat the aim of your fitness plan.

How to Remain Fit with Healthy Nutrition

A healthy diet, according to Wikipedia, is one that helps maintain and develop overall body health. However, over time, healthy diet and nutrition have gradually become misunderstood and lost their true meaning for the benefit of weight loss, weight gain, etc. Many now see a healthy diet as eating less and restricting oneself from eating as one desires. Now, that is a food fad that could even be referred to as a dieting myth because as much as limiting your food intake can reduce weight, the result is unstable. It doesn’t guarantee you weight loss because it is not about the quantity of what you eat; it is about the quality of what you eat. Now, let’s get right into it.

What is healthy nutrition?

Simply put, healthy nutrition is taking the essential balanced diet your body needs to be active and full of life and ensuring that your every meal contains carbohydrates, protein, vitamins, water, etc., in appropriate amounts. You should avoid starvation or dieting by eating only fruit and vegetables that don’t give you the right amount of energy needed to get your active life in motion. Also, to eat as much as you want because starving yourself isn’t the best method for weight loss. If you want to shed some weight, hit the gym!

Healthy nutrition vs. dieting

Often, dieting and healthy nutrition are mistaken for one another but, are they the same? We would find out in this section.

As stated above, healthy nutrition is all about taking in the right amount of everything, including water. However, is dieting any different?
Yes, it is.

Dieting is a different thing entirely from healthy nutrition because it is the act of taking food in a controlled or restricted manner for weight benefits such as weight loss or gain. See the difference yet? With healthy nutrition, it’s all about the right amount but, with dieting, it’s restriction. Let’s take a quick look at the difference between the two below to further help you understand.

  • Stability

One of the major differences between dieting and healthy nutrition is stability. With dieting, the results of the process are always unstable because it is a short time process. You might be required to do a particular diet for six months, and you devote religiously to it for that six months and see results but, what happens after the six months? Due to the short-term process that it is, most people either end up gaining back or losing the weight they have worked so hard on during those six months and then, they are back to where they began.

Healthy nutrition, on the other hand, is a lifelong thing. You do not need extra money to buy any special food diet, you just have to know how to make everything in the right proportion, and you would be good to go. It is easy to sustain, and you might even shed some weight if you are one who has been taking more fats and sugar than needed before.

  • Malnutrition

Badly planned dieting can cause malnutrition, which is the typical outcome of starvation. Also, with dieting, you are taking more of one class of food than the other, which can cause an unbalanced diet and leave you overall nonhealthy because taking a balanced meal is not only for our physical health, it also for our mental health.

Healthy nutrition, on the other hand, gives you a balance of everything. This leaves you with nothing to lack and, therefore, healthy overall.

  • Size

With dieting, it is all about your size, which is a headache on its own. You always have to worry about the next diet procedure to follow to shed a little more weight or gain a little more. This clouds your thoughts so much that you forget all about being healthy. In other words, dieting puts pressure on you due to your weight.

However, with healthy nutrition, it is more than your size. It is not about if you look bigger or smaller; it Is about being healthy, both physically and mentally.

  • Restrictions

There are a lot of restrictions on dieting. Don’t eat this, don’t eat that. Don’t take too much of that. All these are restrictions that sometimes keep you away from your best meal and even meals that are healthy for you.

Healthy nutrition, on the other hand, is unrestricted. You can eat anything you want and take any of your favorite meals and cereal as much as you want. Just ensure to keep it balanced.

Tips on how to remain fit with healthy nutrition

Now, you’re probably wondering: How do I remain fit if I can still eat as much as I want? Well, here’s the good news. There are several tricks and tips you can follow to remain fit without dieting and taking healthy nutrition but, below are three practical tips that work perfectly.

  • Exercise

If you haven’t, you should form the habit of exercising immediately. Taking exercise, however, doesn’t mean spending an hour or hours in the gym every day. You can start little; it could be by walking down the stairs instead of taking the lift or walking the 15-minute distance to your workplace instead of taking the bus. Exercise is one of the best and healthy form to lose weight when paired with healthy feeding and nutrition because you are taking in just the right amount of energy and working off the excess calories.

  • Eat breakfast

“Breakfast is the most important meal of the day.” I’m very sure you have heard that before, but if you haven’t, well, you have now. Healthy nutrition with the right proportion of nutrients is the best day to start your day and keep you refreshed because you need a replacement of the energy lost after the workout. If you start small (for now), the excess calories would be burned off by the time you finish that fifteen-minute walk to your workplace.

  • Take the right snack

I wouldn’t tell you not to eat any snack you want because, well, that would be going against everything I have said so far. But, you should consider taking more protein snacks because protein is essential to help your body keep growing and repairing muscles, and it fills in as an energy source when your carbohydrate level is low.

Must-Have Nutrients in a Fitness Meal Plan

Have you heard about how essential it is to pair your workouts with healthy nutrition to get the best results but have certainly no idea what the right nutrients to include in your fitness meal plan are?

Well, not to worry. You are most certainly not alone; a lot of people have fitness plans but have certainly no idea how to go about it. In this post, we bring you the must-have nutrients in a fitness meal plan, their benefits, and several examples but, before we delve into it, let’s take a quick look at what nutrient means so you can understand better the purpose of the must-have nutrient to include in your fitness meal nutrition.

What Are Nutrients?

Nutrients are essential compounds to life and health; they are responsible for providing our body system with good health, repairing worn out tissues, bones and regulating the chemical process going on in our body. There are seven major forms of nutrients, but, below we will take a look at the must-have nutrients in a fitness meal plan to maintain healthy nutrition.

  • Carbohydrates

Most people do not know this, but carbohydrates are very important and must be included in your fitness meal plan. They are the main source of energy and aids digestion. To avoid taking them is just going to mess with your whole food plan. The energy provided by this nutrient is important to complement your exercise; hence, what you have to understand before excluding them completely or including them randomly in your fitness meal plan is that there are healthy and unhealthy carbs, and you should be able to differentiate them from one another.

Healthy carbs are unprocessed carbs full of fiber such as whole grains, fruits, vegetables, tubers, legumes, i.e., wheat, oats, brown rice, potatoes, etc., that take longer to be broken down, providing the body with more energy. Unhealthy carbs, on the other hand, are mostly processed carbs with low fiber and added sugar, i.e., cereal, pasta, bread, sweetened yogurt, white rice, etc.

  • Protein

It is no longer news that during exercise, our muscles go through a lot of strain and contractions. Protein is, therefore, a good nutrient to add to your fitness nutrition plan to help you maintain and repair tissues, i.e., muscles. Protein is also the major building block of all muscle tissue and serves as a source of energy aside from carbohydrates. This, therefore, makes them essential to add to your fitness meal plan for healthy nutrition. Good and good examples of proteins are beans, seafood, and dairy products, i.e., milk, eggs, etc.

  • Water

Either it is a fitness meal plan or any other meal plan, water is an essential nutrient needed to stay hydrated, and that is why it must always be on a fitness meal plan because, during the span of exercise, dehydration occurs since you are using up your energy and sweating. Hence, ensure that water is always available in your fitness meal plan to grant you good hydration. Besides, water is an important nutrient in our diet that aids digestion regulates body temperature, and also transports nutrients such as glucose, minerals, etc.

  • Vitamins

This is another class of nutrients that must be included in a meal plan. They have a major function of aiding blood formation and energy production. Our body consists of 14 types of vitamins divided into fat-soluble and water-soluble. Examples of natural (fat-soluble) vitamins found in food include vitamins A, B, C, D, E, and K. Consuming high soluble fiber from fresh fruits and vegetables, grains, etc. is a great dose of getting these vitamins, which may prevent constipation, body cholesterol, and aid weight loss. However, there are supplements for vitamins if you do feel like you are not taking enough vitamins through your meals. Examples of natural vitamins are oat, brown rice, barley, apples, blueberries, lentils, etc. Examples of supplements, however, include vitamin B3 (folic acid.), Riboflavin (B2), vitamin B6, vitamin B12, etc.

  • Minerals

Adding minerals to your fitness meal plan helps to strengthen your bones and muscles. They are also responsible for controlling body fluids and turning the food you eat into energy. Several essential minerals can help to improve your bones and power your exercise, such as iron and calcium, which can be found in meat, cereals, fruits and vegetables, milk, egg, nuts, etc. Somehow, vitamins are similar to minerals when it comes to supplements. There are several supplements of minerals, too; hence, you can always get more if you feel the amount you take through your everyday meal isn’t enough. Some mineral supplements include iron, magnesium, zinc, etc.

To maintain effective and healthy nutrition, your meal should contain a healthy dose of minerals because a mineral deficiency may diminish or damage your optimal health.

  • Fats

I know you are wondering. Why should I take more fats when I’m trying so hard to shed them?

The reason is thus, contrary to popular opinions, fats are very healthy, and you need them in your system, just in appropriate amounts. I mentioned above that some vitamins such as vitamin A and D, amongst others, are fat-soluble, which means they can only be absorbed into the body with the help of fats; otherwise, they are rendered useless. Hence, if you avoid fats totally because you see them as an enemy, that signifies that some of the other nutrients you take won’t be effective and will make your nutrition unhealthy.

Fats are also very important in our diets because they are responsible for the production of some hormones, aid cell growth, protect your organs, help in absorbing some nutrients as stated above and also supply you with energy to fuel your workouts. So, avoiding them totally won’t do much good to your health, same as taking too much of it. It has to be the right balance. Examples of healthy fats to take are nuts, avocados, olive and olives oil, etc. When planning your fitness meal, ensure that every nutrient above is included. Remember, the right amount is just about right.

The Effects of Nutrition on Fitness

General well being does not always mean physical fitness alone. While physical fitness is a huge factor in our health and wellbeing, it’s not the only aspect of our health that we should pay attention to. To live a truly healthy lifestyle, you need to pay attention to your Mental, Health, and Physical fitness altogether.

What we eat plays a huge role in our health and wellbeing. Nutrition contributes a huge quota to our general fitness. Eating the right foods nourishes our bodies and keep them performing at optimal levels while keeping us safe from sicknesses, infections, complications, and so on.

Without food and indeed nutritious foods, the body is at risk of malnourishment, and this can pose health complications like kwashiorkor, anemia, scurvy, etc. Also, too much intake of food can lead to obesity, risks of high blood pressure, stroke, and so on. Therefore, it is important that we consume not just the adequate amount of food but the ones our bodies need to positively impact all aspects of our bodies.

Nutritional foods become the solution to regulate the body and prevent the risks of some of these diseases. Nutrition is very important in our development, as it provides the body with vitamins and nutrients necessary for keeping our fitness levels high.

In this article, we will be discussing the effects of some of these nutritious foods on our mental, health, and physical well being.

Nutrition and its Impacts on Mental fitness

Good nutrition has positive impacts on mental health. The brain works every day and every time for as long as you are alive. Even when you sleep, the brain is working and carrying out different roles. It is very important that you eat the right kinds of foods to maintain the brain’s balance and functionality.

The nutrients in your foods can stimulate several neurons and hormones to make you think better and make calculated healthy decisions like a rational, sound person.

Some healthy foods that can help for improved mental fitness are;

  • Beans: Beans are a rich source of thiamine, responsible for the production of acetylcholine in the brain. This vitamin is essential for memory and the brain as a whole. They contain a lot of fiber and antioxidants that maintain the body’s sugar levels and produce enough protein for the brain and mental fitness in general.
  • Salmon: Foods that are rich in omega-3 fatty acids like salmons are very good for the body and the brain. Salmons is a kind of fish that provides the body with essential nutrients like vitamin B-12, which has been said to reduce the chances of depression in people.
  • Fruits and Vegetables: Berries, citrus fruits, and leafy vegetables have been linked with boosting mental alertness and awareness. They contain vitamins and nutrients that promote mental health and reduce depressive disorders.

Nutrition and its Impacts on Health

The food we eat literally helps the body function optimally and keep us out of the hospital. However, the kinds of food you consume can either be good or bad for you. If you are interested in weight loss, for instance, you must cut down on some sort of foods that causes excess fat in the body, such as pastries, ice creams, white bread, etc. Eating a balanced diet and the right kinds of food can help us keep health issues like heart disorders, obesity, malnutrition, cancer, and so on at bay.

Therefore, you should always make sure you eat just the right kind of foods that are high in nutritious values and have a positive impact on your overall wellbeing.

Eating lots of vegetables, fruits, and a balanced diet can help improve your health tremendously. Eating a balanced diet implies that you must eat the right amount of different classes of foods regularly for improved health and nutrition.

You can also inculcate superfoods in your menu if you’re intentional about your general health. Superfoods are rich in nutrients, vitamins, and antioxidants and supply the body with good nutrition.

Some of them are;

  • Soy: Soy helps to reduce the amount of cholesterol in the body and can help prevent memory loss in older people. Soy has no side effects and can be eaten anytime.
  • Tea: Teas are low in calories and is advised to be taken every day to improve and enhance activities during the day. It is a good source of hydration and stress reduction
  • Sweet potatoes: Potatoes provide fiber and vitamin A to the body.

Other foods could be beets, turmeric, berries, nuts, and so on. All these foods can help promote nutrition in the body and prevent sicknesses.

Nutrition and its Impacts on Physical fitness

Physical fitness can be summed up as a feeling of well being, health, and the ability to perform tasks. Achieving a state of physical fitness is not only done by regular exercises and rest; nutrition plays its roles too in maintaining a well balanced and healthy body.

Visiting the gym and going on road walks are great ways to improve weight loss and maintain physical fitness, but you need to eat nutritious foods that are rich in vitamins and other nutrients to be sure of a truly healthy state of being.

The impacts of some of these foods on physical fitness are as follows;

  • Green tea: This is essential for weight and fat loss. Taking green tea every morning, hot or cold, can help you shed some weight and keep you sharp and focused.
  • Eggs: Eggs are a good source of protein and amino acids. They help to enhance muscle and bone growth and keep you active while in the gym.
  • Almonds: Almonds are rich in fiber and vitamin E. They are very good for the heart and helps prevent indigestion.
  • Tomatoes: Contains an antioxidant known as lycopene. Lycopene helps rid the body of diseases and can serve as a prevention for prostate cancer in men. Tomatoes can be eaten raw or cooked along with your meals, and it is deliciously nutritious.

There are a whole lot of other foods, fruits, and vegetables that the body requires to stay healthy, but these are some of the basic ones to enhance and ensure even growth and development in all facets of the human body.


Nutrition is very important for the all-round fitness of the human body. Our bodies require the intake of food to functions properly, and the foods we eat matter and contribute to our general wellbeing.

Eating nutritious foods regularly, as well as taking other measures such as having adequate rest, will generally keep you healthy and fit.

The Ketogenic Diet: What You Should Know Before You Start

If you have searched for answers about nutrition and how it relates to weight loss or how you can use nutrition to achieve your body goals, then there is a good chance you have come across a ketogenic diet (or keto diet).

The ketogenic diet has increased in notoriety in the world of fat loss and personal fitness because many people see it as a quick fix for all their weight and other physical problems. You can’t blame them. However, the work of the ketogenic diet speaks for itself, with benefits such as dealing with type 2 diabetes and helping people with cognitive decline.

In this article, we will go through what a ketogenic diet means, what it contains, some of the benefits, and how you should take it properly for a successful weight loss program.

What is a ketogenic diet?

A ketogenic diet is a low-carb, medium-protein, and high-fat diet that can help you burn fat easily. Many studies on its nutrition and how it helps the body break down fat have shown that a ketogenic diet is not only helpful but also healthy for people who want weight loss. For this reason, it has been growing in popularity for a while, as doctors and other medical experts are constantly recommending it to many people.

How does it work?

The idea of a ketogenic diet is simple: burn fat in the body instead of carbs. Ketogenic diets ensure you take in low carbs and high fat so that the body enters a metabolic state known as ketosis. At this stage, the body begins to convert fat into ketones in the body. Ketones are the molecules that help supply energy for the brain. So instead of the body burning carbs, it burns fat, thereby promoting weight loss.

If you continue with this nutrition for a while, your body gets used to burning fat instead of carbs for fuel, and your brain adapts to it too.

Some benefits of the ketogenic diet

  1. It helps with weight loss

The ketogenic diet nutrition plan is highly effective in helping people lose weight. As explained earlier, it does this by making the body adapt to burning fat and ketones in the body for fuel for the brain as opposed to the use of carbs.

  1. It helps people who struggle with epilepsy

Epilepsy is a condition that is caused by excessive brain activity. This condition makes people who have it struggle with seizures. For many, drug therapy can help their seizures, but for many others, either their body cannot handle the side effects from the drug therapy or the drug therapy doesn’t work for them. For this reason, many researchers have been forced to try out new methods that could help people with this condition, and a ketogenic diet nutrition plan has been one of the successful ones.

Studies have shown that for people who don’t respond well to drug therapy, a good ketogenic nutrition plan can help reduce the severity and frequency of the condition. It also helps in the improvement of brain activity for up to 65% of people who use it.

  1. It is useful for dealing with diabetes

As stated earlier, a ketogenic diet is helpful in weight loss, and it does this by converting fat to ketones, as opposed to carbs, which are normally used. This means that much fewer carbs are left in the body. In other words, a ketogenic diet nutrition plan helps reduce the level of blood sugar in the body. This is good news for people who struggle with either type 1 and type 2 diabetes.

  1. It may help some cancers

There is good reason to believe that a ketogenic diet plan can help to fight cancer when used along with chemotherapy, surgery, and radiation. Because some kinds of cancer like breast cancer is linked to other conditions like diabetes and obesity, reducing the effects of these conditions can help in reducing the chances of tumor growth.

Also, more research on mice has shown that a ketogenic diet can reduce the progression of some cancers to other parts of the body. This is good news for the world of medicine as cancer is one of the leading causes of death around the world. Thankfully, a weight loss diet can help prevent many people from dying yearly.

Doing keto right

If you want to be successful in your fat loss program using a ketogenic nutrition plan, then there are some things you must do:

  1. Reduce your carb consumption

Carbs are normally burnt in the body as fuel for the brain and other parts of the body, and they work well that way unless you are using a ketogenic diet meal plan. Ensure to decrease your carbs so that your body can burn more fat.

  1. Eat more healthy fats

Eating more healthy fats can increase the rate at which your body burns ketones to fuel the brain. Healthy fats are not the same as dangerous fats that can make you gain weight. These healthy fats include avocado oil, fish oil, and olive oil. Since fat loss is your main goal, you have to ensure you don’t take more oil than necessary, or you will set yourself back in the process.


A ketogenic nutrition plan can be difficult to pull off, especially when your body enters the state of ketosis. At the initial stage of your weight loss program using a ketogenic nutrition plan, you can get the keto flu, which makes you feel weak and tired. If you scale through this period, then you will start to access some of the benefits of this nutrition plan.

In addition to the benefits listed above, you can also enjoy increased energy and focus, appetite and hunger reduction, and increased blood ketones.

Finally, remember that as it is with other diet plans you wish to try out, a ketogenic diet plan should be discussed with your doctor before you embark on the journey to lose weight and gain a lot of benefits in return.

Whole Grain Nutrition Plan for Fitness

Fitness goes way beyond slimming to fashion or bodybuilding exercises. It is a state of being physically, mentally, and emotionally fit and having the ability to fulfill tasks maximally. To achieve this height of fitness, you must consider certain factors, which include diet, rest, exercise, and general body condition score. A key factor to fitness is diet, and it consists of food types in diet, frequency, quantity, and quality of meals that you consume daily. Food and feeding go beyond eating to a place of balanced nutrition and benefits, replenishing lost nutrients.

Classes of Grains

Other names for grains include cereals, whole grains, and grains. These are the seeds of grasses that we cultivate and grow for food. Grains grow in various sizes and shapes that may be small seeds, as we see in quinoa or large kernels as in popcorn.

You may have heard about whole grains and kept wondering about whole grains and their benefits to nutrition, health, wellness, and fitness. Grains are excellent sources of carbohydrates and can easily convert to the energy necessary for body function and output. You must have some knowledge of grain types available to be able to distinguish between poor and good food choices to include in your fitness meal plan. Some classes of grains include:

  • Whole Grains: This term refers to grains that have all their parts, which are bran, germ, and endosperm. These go into processing in their whole forms, including grinding into flour or cooking. When you compare whole grains to other grains, they are better sources of essential nutrition, containing magnesium, selenium, folate, potassium, iron, and B vitamins. They also serve as an excellent source of fibers that are beneficial to digestion.
  • Enriched Grains: This refers to grains that have lost some essential nutrients during processes such as milling and need nutrient replacement. Some enriched grains have exogenous vitamin B. They also undergo a process of fortification, which means that the manufacturer adds nutrients that are normally absent in natural food. Common fortification nutrients include iron and folic acid, and these enrich and fortify grains.
  • Refined Grain: This is the term for grains that have undergone the milling process, germ, and bran removal. This makes them smoother and more attractive to the consumer. Another advantage of refined grains is that they have an extended shelf life. However, a downside to this is that the grains lose many essential nutrients, fibers, and vitamins during the milling process, without replacement. It is shocking to know that most finished grain products are from a refined grain, which does not meet the body’s nutrition requirements. Examples of refined grains and products include white bread, white flour, and white rice.

Benefits of Whole Grains

Beyond physical fitness advantages, whole grains offer other benefits such as:

  • Health benefits: Whole grains have the potential to decrease heart disease risk as well as diabetes type 2 and other cholesterol associated diseases. Whole grains also help to control blood pressure, and these are important in all ages, but especially the aging, to help decrease age-related diseases.
  • Controlling appetite: The fibers in whole grains make you feel full and thereby decrease appetite. They also enhance gastric motility and help to burn fat deposits in the body.  
  • Antioxidants: Most stress symptoms, as well as tissue and cell injuries, result from exposures to free radicals that hasten aging and cell death. Whole grains are important sources of antioxidants that mop up these free radicals from the blood and cause you to feel fresh and rejuvenate.
  • Miscellaneous effects: Whole grains contain compounds that help in cancer-fighting and have anti-inflammatory properties.

Whole Grain Suggestions for Your Fitness and Nutrition Plan

There are various whole grains that you may want to include in your meal plan, depending on fitness plan duration, financial status, and availability of foods in your state or geographical location. However, these are top-notch suggestions for you:

  • Whole Oats: These are among the healthiest whole grains that you could enjoy in your fitness meal plan. They contain antioxidants, chief of which is avenanthramide that helps to keep you healthy by decreasing blood pressure and also reduces the risk of colon cancer. They also contain minerals, vitamins, and fibers that improve gut health and control appetite, which is important in your nutrition and fitness plan. Oats also have beta-glucans that increase nutrient absorption and digestion; beta-glucans also decrease cholesterol content, especially low-density lipoproteins. Examples of whole oats include rolled oats, steel-cut oats, and oat grouts. Processed oats may contain unhealthy sugars that will defeat the aim of health and fitness.
  • Corn: Corn is a vegetable to most people, but in its real sense, corn is a rich whole grain that houses high antioxidant content. It comes in a variety of colors that include blue, yellow, white, and purple, and you can use its kernels directly from cob or toast for popcorn.      
  • Brown Rice: Brown rice contains many vitamins and minerals and is so rich that it is too many a superfood. It is rich in phosphorus, antioxidants, magnesium, B vitamins and is also very high in selenium. It is a good fitness plan choice because it is low in fat and high in fiber content, and with a small quantity, you’ll feel full. You could also try red and black rice in your meal plan. They are healthy and nutritious.
  • Buckwheat: Buckwheat contains the highest quantity of proteins in the whole grain family and can be a protein source for vegetarian nutition. It also contains high levels of magnesium and helps to regulate blood pressure.
  • Quinoa: It is also high in protein and free of gluten, making it the right choice for those that are gluten intolerant. Quinoa is a great source of nutrition, containing antioxidants, omega-3 oils, and B vitamins and adds color and taste to any meal preparation.

The options open to you are limitless, affordable, and available. There is no strict rule on the whole grain choices that you should make. You can employ the help of a nutritionist when drawing a fitness meal plan, or drop your questions on our website, and we’ll be sure to respond.

Why Is Sports Nutrition Important?

sports nutrition

In a room full of impressive bodybuilders, devoted gym-goers, zealous runners, and top athletes, there’s one shared element between them – the presence and the results of applied sports nutrition

It’s no secret that the best performers in sports are those that seek the counsel of a good sports nutritionist. No athlete can go very far without paying attention to his nutrition needs—any athlete who does so risks being left in the dust by his more informed and proactive peers. 

You could say that the venn diagram of the top athletes and the athletes who see sports nutritionists is a circle. 

What is sports nutrition?

Sports nutrition is concerned with the study of the kind of, as well as the amount of food and fluids an athlete consumes. 

Also, it deals with the intake of valuable nutrients such as vitamins, minerals, organic substances like carbohydrates, fats, and protein, as well as inorganic substances like supplements. Sports nutrition looks into the foods that are right or wrong for an athlete to consume and how an athlete should consume those beneficial foods. The end goal of sports nutrition is ensuring that athlete’s performance is optimized through careful planning of their diet. 

Sports nutrition is a particular area of dietetics, and its sole purpose is to improve the performance of athletes. The nutritional requirements of athletes are miles different from those of the general unathletic population, and this is because of the different tasking activities and exercises carried out by athletes. To achieve their performance goals, athletes must follow a diet plan recommended by a proficient sports nutritionist or dietician. 

Who benefits from sports nutrition?

Sports nutrition is beneficial to anyone looking into developing a fitter and more confident lifestyle. It would be a mistake to assume that it is exclusive to top tier athletes alone. 

Anyone can tap into the sports nutrition secrets to achieve their respective body goals. 

Young and growing athletes need proper nutrition as a fixed component of their workout plan as they train long hours and burn a lot of calories. They are often overlooked by parents, and their nutrition as athletes is not given the proper attention. 

What are the benefits of sports nutrition?

A wrong diet plan, no doubt, causes problems for athletes and hinders their overall performance. An athlete may train for extended periods without the desired results because of what he consumes. Asides from the angle of performance, our diet is also known to affect our moods and frame of mind. It plays a key role in the way we feel and how our body functions day into day. 

Concisely put, here are some benefits of sports nutrition

  • Injury prevention
  • Increased training endurance
  • Improved concentration
  • Onset of fatigue is delayed 
  • Increased strength 
  • A stronger immune system
  • An improved body composition 
  • Improved energy levels 
  • Improved muscle healing and recovery 

What should you eat?

Sports nutrition is important to you if you are looking into becoming a better athlete this year, or you have chosen this year as the year you finally start a workout program and get fit. Your food and nutrition must be given extra attention. 

The food you eat has effects on your strength, training, performance levels, and your ability to recover from certain injuries. 

What you eat is important, but how you eat it is just as important. The times we eat throughout the day play a crucial role in the final results achieved. 

As a general rule, athletes are advised to have a meal about two hours before exercising. This meal should be high in carbohydrates, moderate in protein, and low in fat. Carbohydrates are the main source of energy that powers you throughout your workout and exercise routine, and they are consumed in large amounts because of this. 

Protein is needed to ensure muscle growth and repair. After exercising, your body needs to replace the expended carbohydrates, and you need to ensure proper muscle recovery by including protein in your post-training meal.

The amount of protein and carbohydrates that you need depends on both the intensity and the type of sport you play, as well as other factors unique to you. To get an individual diet plan best suited for you, you must consult a sports nutritionist or dietician. 

How does a Sports nutritionist help you?

A certified sports nutritionist has professional knowledge and experience in the field of sports nutrition for improved athletic performance. Every individual is unique and different in their needs, and because of that, different nutrition plans are required for different individuals. 

The guidance of a sports nutritionist is needed when creating an individual plan to suit all your nutrient needs. A detailed nutrition plan tailored to suit your needs will address what you should consume on training days, rest days and how this will need to change on competition days.

Consulting a sports nutritionist for health conditions

Besides creating an individual diet plan, sports nutritionists can also be consulted in cases of disruptive health issues. 

Athletes may experience several health issues because of their intense training, and these issues can cause them to suffer a setback. 

Some challenges encountered by athletes include: 

• Gastrointestinal Issues

Gastrointestinal issues are particularly common with endurance athletes and can be a major block in attaining peak performance. An estimated 28-50% of long-distance runners experience some form of gastrointestinal unease during training periods or a competition. 

Some common symptoms include nausea, heartburn, intense bloating, or diarrhea.

Someone’s diet can contribute to this discomfort, and this is where the sports nutritionist comes in. The sports nutritionist develops plans that not only assist their training goals but also reduce these symptoms.

• Recovery challenges 

During training, energy is used up and depleted. Recovery nutrition is crucial to every athlete as it restores the nutrients and energy that are used up. Your sports nutritionist will determine the best approach for your needs. 

Your takeaway

As an athlete, sportsperson, or individual seeking a better, fitter lifestyle, the importance of sports nutrition cannot be overemphasized. In your journey to a better career and physical development, a certified sports nutritionist is simply indispensable. 

What does a sports nutritionist do?

sports nutrition

Are you looking to make a career out of sports nutrition? You see, unlike the regular nutrition you know, it takes some tips and requirements to make a career out of sports nutrition. Fortunately for you, we have taken the stress of compiling a short guide on the requirements of becoming a sports nutritionist.

So, brace yourself as we delve into some sports nutrition business.

Who is a sports nutritionist?

A sports nutritionist is responsible for advising athletes on nutritional regimes that will allow them to perform optimally. A sports nutritionist must understand that certain foods have significant effects on the human body. Sports nutritionists study not only what types and quantities of fluid and foods should be consumed by athletes, but they also take their time to study particular organic substances that are essential for athletes in a particular sport.

Also, sports nutritionists must create a diet timetable for athletes. This means that they must be a proper balance of an athlete’s intake of foods such as proteins, carbohydrates, and fats. Sports nutrition is quite vital for athletes in sports that require strength, such as swimming, running, and cycling.

Job Tasks

As someone looking to make a career out of sports nutrition, there are several job requirements you need to acquaint yourself with. In this section, we are going to look at the job requirements or duties of a sports nutritionist.

· Provide Nutritional Counseling

One of the basic duties of a sports nutritionist is to advise athletes on their optimal nutrition goals for specific training. These recommendations typically include nutrition requirements for bodybuilding, recovery from exercise, competition, hydration, weight management, and immunity.

Depending on the athletes, some sports nutritionists may also provide advice for proper supplementation, eating disorders, and travel. Often times, sports nutrition demands that sports nutritionist collaborates with the athletes, physicians, and coaches in order to keep everyone informed.

· Create a Personalized Nutrition Plan

This is another aspect of sports nutrition. As a sports nutritionist, you must be able to create a personalized nutrition plan for athletes to work with. Customized meal and snack plans are created to assist the athlete in achieving both professional and dietary goals. Plus, nutritional changes such as food allergies along with mineral and vitamin deficiencies should be addressed. Furthermore, for athletes suffering from illnesses or injuries, the sports nutritionist will have to provide nutritional guidelines to assist the athlete in healing quickly as possible.

· Body Testing

Body testing is also an important aspect of sports nutrition. Before a sports nutritionist can create customized timetables to make recommendations, there must be individual assessment. This means that the sports nutritionist must conduct body testing to determine the ratio of fat, water, and muscle in the body of the athlete.

With this information, the sports nutritionist can determine the athlete’s health and fitness level. Furthermore, this information can also be used to determine the metabolic efficiency of the athlete. From this info, a sports nutritionist will create a sports nutrition diet plan that will enable the athlete to perform optimally.

· Food Service and Menu Development.

If you are hired to work as a sports nutritionist with a team of athletes, you may be responsible for arranging for food services as well as developing food menus for the team. One major challenge particularly faced by sports nutritionist is to ensure that the team receives proper sports nutrition while they are at home or traveling. This means that sports nutritionist often gets to work with hotels, catering companies, and airlines to ensure that the dietary needs of the athletes are continually met.

Requirements and Necessary skills for being a Sports Nutritionist

As someone looking to scale his or her sports nutrition career, you will need to complete at least a bachelor’s degree program in nutrition or other related Fields. However, sports nutrition as a career has become more competitive in the job market. This means that you need to have some extra qualifications if you wish to thrive amongst other sports nutrition job seekers.

You can go on to get a master’s degree and also get the required professional certifications. Some of the professional associations that will be relevant to your sports nutrition career include the Academic of Nutrition and Dietetics. There is also the International Society of Sports Association.

However, if you must succeed as a sports nutritionist, you need to be able to think proactively and creatively; you also need to create unique solutions to individual problems. Building a career in sports nutrition necessitates that you should be able to explain complex concepts in simple language.

You also need to have good relationship attributes as you will need to build a good relationship between yourself and your clients. While you should have a thorough knowledge of sports nutrition and other health and scientific issues, social skills are also of major essence to building your reputation and credibility as a sports nutritionist.

For starters, you can look up reputable sports nutritionists and read how they gained reputation and credibility; you can use these steps to craft your own path.

Also, at least, you should engage in one sport or another. This helps you to understand the challenges most athletes face on a day-to-day basis. This way, you will be able to make better recommendations to your clients. You can also work voluntarily with dietitians and nutritionists. This will help you gain some useful insights as regards the day-to-day life of a sports nutritionist.

Final thoughts

With all we have discussed in this guide, you should understand the requirements for being a sports nutritionist. With the steps we’ve outlined in this guide, you can go on to build a starting career in sports nutrition.

You can also read other books on the subject as it will help to broaden your horizon. In the long run, building a career in sports nutrition requires resilience, persistence, and an undying passion for striving to be better. If you found this guide helpful, feel free to leave a comment in the comment section.

Top Benefits Of Sports Nutrition For Athletes

sports nutrition


It is generally accepted that sports nutrition is a topical issue for every athlete. As an athlete, what you eat greatly influences how much you train, how quickly you recover, and your overall performance in competitions.

Nutrition is a vital element in sports. There are different types of nutrition for athletes depending on the type of sport you choose. This implies that your preferred sport determine your nutrition program. Moreover, an athlete’s nutrition needs differ depending on many factors, including sport, age, gender, genetics, lifestyle, and more.

Sports nutrition has gone beyond the era of counting calories and macros. A modern standard sports nutrition plan should address deficiencies, imbalances dysfunctions and provide a perfect blend of food and lifestyle.

Benefits of sports nutrition

An athlete’s diet is similar to the ideal diet recommended for any other person to become healthy. As healthy foods are beneficial to people’s health, In the same way, eating healthy foods has numerous benefits on an athlete’s health and performance. The benefits of sports nutrition go beyond just aesthetics. Here are a few benefits of sports nutrition for every athlete in different sport categories:

It enhances performance

Nutrition plays a vital role in sports performance. Being committed to a proper sports nutrition pattern determines whether you will win the gold medal or fail in the attempt. This is why sports nutrition is often referred to as the Invisible training.’

Every sport requires strength and energy for the best performance. Without proper energy, no athlete can discharge optimum performance, whether in training or competition. Maximum performance requires maximum energy. Sports nutrition is the reason behind athletes scoring goals, winning medals, and breaking records.

In sports like football, basketball, cricket, and more, the teams have personal sports nutritionists that guide the athletes as regards which foods will help them discharge their best performance.

However, sports nutrition is not only important to professional athletes. Nowadays, many people engage themselves in one sport or the other for recreational and semiprofessional reasons. Whichever level at which you do sport, healthy nutrition is key to the best performance.

It helps athletes train longer and harder

As an athlete, when you eat foods that are highly rich in unrefined carbohydrates, such as whole-grain bread and cereals, they supply enough energy and boost your performance to enable you to train longer and harder.

Sports nutrition guides you to eat foods that will provide enough energy and nutrients to meet the high demands of exercise and training sessions. Engaging in sports requires constant training for optimal performance when it’s time for the competition. For instance, footballers train for about five days a week, which may become a threat to the athlete if his/her body lacks the required energy.

It delays fatigue

Sports nutrition helps athletes stay fit for a long period without being tired or weak, either physically or mentally. Often, many athletes break down after series of training sessions and competitions they go through every week. Exercising and training for fitness is very helpful for the athlete’s overall performance, but fatigue sets in when it becomes repeated for a long time. Sports nutrition helps athletes stay motivated and strong and get them ready for the competition ahead.

It helps athletes maintain a healthy immune system

Sports nutrition promotes both the short and long-term health of athletes. Every part of your body, including the immune system, gets better if you eat only healthy foods. If you are looking for one sure way to avoid colds, flu, and other infections that prevents you from showcasing your full potential as an athlete, you need to take your nutrition more seriously.

Athletes who are committed to healthy eating habits will hardly be down for sickness. Following a working sports nutrition plan will help you maintain a healthy immune system that will continue to fight every illness that can affect your performance training and the real competition.  

It improves recovery

Muscle injury and other injuries are common in all sports categories. While some injuries can only threaten an athlete’s career, some can finish it. Ask any athlete very close to you; there’s one thing they always wish never happened to them – injuries.

Sadly, most athletes don’t return to their initial outstanding performance when they return from injury. The simple reason is that they have stayed too long on the bench because of injuries. So, if you are want to know how to quickly recover from injuries and return to action, sports nutrition is meant for you.

The notional approach makes the medical assistance works faster and more effectively. This is what it does – it improves the physiological response and helps maintain your body composition to enable a quick return to play.

It reduces the risk of injury

Besides the fact that sports nutrition helps in quick recovery from injury, following sport nutrition guidelines appropriately also reduces the risk of developing an injury. Sports nutrition helps you get an adequate amount of vitamin D and calcium every day, helping your body develop and maintain stronger bones.

Studies showed that eating diets low in calcium puts you at the risk of having lower bone mineral density (BMD) and increases your risk of developing stress fractures. Athletes who eat foods rich in calcium and vitamin D are safer and are not likely to easily develop injuries. Great sources of vitamin D and calcium are fortified foods such as orange juice and fresh dairy products such as milk and cheese.

Since it helps maintain your body’s immune system, it means that your body is safe from contracting diseases that can take you off the pitch for a long time.

Final Words

Generally, sports nutrition helps you stay fit and healthy. It reduces your risks of developing sport-related injuries and helps you stay fit for best performances on training days and competition days. Sports nutrition guides you to focus on eating healthy foods that will help build your bones, muscles, joints, tendons, and entire body, putting you in a balanced physical and mental state.

Top 10 Nutritional Issues for Athletes

When it comes to sports nutrition, athletes tend to have some issues. These issues typically span around their nutritional intake and energy management. In this regard, we’ve taken the pain of addressing 10 nutritional issues for athletes. With what we will be discussing, athletes and aspiring athletes can learn a thing or two as regards having optimized sports nutrition.

1.    Healthy Eating

Having good sports nutrition means ingesting a variety of foods. Many people tend to get stuck in a routine of eating 5 to 10 staple foods repeatedly. Some of these foods may include bananas, pasta, carrot sticks, chicken, lettuce salad, and the likes.

However, you need to mix things up a little. Using the 80/20 rule, you can eat 80% of the time and leave a little space for some pure pleasure and soul nourishment. If you are going to eat foods or drinks that provide little to no nutritional value, such as beer, jelly beans, coffee, cupcakes, and the likes, endeavor to make the moment worthwhile.

If the food provides no nutritional value, at least try to get maximum psychological or mental pleasure out of it.

2.    Energy management

Good sports nutrition demands that you eat three meals a day, with the largest portion being fruits or vegetables. You also want to make sure to add some lean protein. Plus, try to eat at least three of the four food groups. This way, you will get adequate protein and enough carbohydrates to fuel your brain and muscles.

You can also eat 2-3 healthy snacks per day.

3.    Hydration

By now, you may have guessed that water is also part of sports nutrition. It is crucial to stay hydrated. What this means is that you need to drink water with all snacks and meals. This includes anything sweet or salty such as caffeine, alcohol, or pop. To know if you are well hydrated, keep track of when you pee. If you pee every one to two hours during the day and your urine is pale or clear in color, then you are well hydrated.

4.    Pre-exercise eating

For dinner, you can choose to eat lots of fruits or vegetables or lean protein. Example of such foods includes vegetable-laden sauce with lean meat or chicken over pasta or bean with vegetable soup.

For lunch, you can choose to eat a glycogen-induced carbohydrate snack. This will top up your energy stores. This is especially important if you skipped breakfast. Examples of foods you could eat include popcorn, a bagel with jam, fruits, or even cinnamon toast.

For breakfast, you also want to aim for carbohydrate and protein and a bit of protein. The protein helps with staying power, allowing you to endure workouts. Plus, endeavor to keep this meal moderate in fiber and low in fat. You should aim to have more time between eating and exercising as it allows you to eat longer.

5.    Recovery

Recovery is an essential aspect of sports nutrition as it lets you recuperate after an intense workout routine. So, what can you use to recuperate? We’ll tell you. First, focus on rehydration and try to drink 2-4 cups of water. Afterward, eat or drink any food that contains carbohydrates 30 minutes after you finish a hard workout session.

This can include fruits, bagels, vegetables, yogurt, and the likes. Always eat at every 2-hour interval.

6.    Road Eating

Fast foods contain a high amount of fats and sodium, and in this regard, you don’t want to make it a habit. If you have to eat while traveling, do well to keep some healthy snacks away. Your road trip shouldn’t be an excuse to blow your healthy eating. You should always be conscious of observing good sports nutrition at all times.

7.    Weight Management

Now, most athletes tend to freak out when it comes to weight management as they judiciously obsess over their weight. You should do this as it keeps you from enjoying your meals. What you need to do is adhere to good sports nutrition; how?

You simply need to pay attention to hunger and safety cues. Give your meals the required time and spacing. Don’t approach every meal like it’s your last.

Gauge your fullness on a scale of 1 – 10 and know your limit. In this measurement, 1 is starving, and 10 is overfull. So, you want to top at 5, where you feel physiologically and psychologically satisfied, not stuffed.

8.    Supplementation

There is this common misconception in sports nutrition as regards supplementation. Most of us tend to believe that we can replace a healthy diet with supplements. Well, this is simply a false concept that TV commercials have popularized. Yes, sports drinks, gels, and bars have their roles. They are simply leverage-items you need to stay afloat during a long workout routine.

Sports drinks are simply there to remind athletes that they need to drink more fluids during their workout routines.

9.    Vegetarianism

If you’re a vegan, you need to replace the meat portion of your diet with healthy protein alternatives such as beans, chickpeas, lentils, soy products, tofu, nuts, seeds, eggs, and the likes. If you don’t take dairy foods as well, you need to consider vitamin D and calcium.

10. Food Safety

You want to be wary of what you ingest. In this regard, we advise that you consume more organic foods. While organic foods may offer no additional nutritional value, they tend to reduce your intake of pesticides and other chemicals. So, the extra cost is well worth it.

However, organic or not, ensure to always wash your foods before cooking or eating them. This helps to minimize food poisoning.

Final thoughts

With all we’ve discussed, you should understand the importance of sports nutrition. The tips we talked about can be used as a guiding compass to regulate your food intake. In the long run, every athlete has to have a certain level of discipline and an unrelentless ability to stay within sports nutrition principles. Stay safe and healthy. Leave your thoughts in the comment section.

Sport Nutrition Supplements: Everything You Need To Know

male fitness

Every athlete desire a lasting career characterized by excellent performances in every competition. While some young athletes indulge in illegal drugs that would somewhat mar their highly cherished-career in the long run, experienced sports nutritionists, through intensive research, have discovered some performance-enhancing sport nutrition supplements that can help improve your athletic performance and keep you healthy and safe.

To begin with, let’s get the meaning and some other necessary information about sport nutrition supplements that can work correctly for your body.

What are Sports Nutrition Supplements?

Sport nutrition supplements include a wide variety of drinks, pills, and powders specially created to improve athletic performance and fill some vacant spaces of the inadequate diet of athletes who exercise or workout more frequently.

Sport nutrition supplements are groups into categories such as protein supplements, sports drinks, and performance enhancers. Please be aware that it is necessary to visit your doctor before taking any supplements or medication.

Things you need to know about sport nutrition supplements

  • Supplements cannot help neutralize the effect of an unhealthy diet, but you have to take them in some crucial times when necessary. Supplements can help during special training, illness, or in some critical medical conditions such as pregnancy, anemia, and more.
  • While many sport nutrition supplements have trusted evidence behind them, most do not have strong evidence backing them up for frequent use.
  • Not all supplements can work perfectly for every athlete; you need to visit your doctor or an expert sports nutritionist to help you select which supplement would best fit your body system and provide the best result.
  • Unlike medication, do not use supplements to diagnose, prevent, treat or cure diseases of any kind, whether at a minor or severe level.
  • Also, note that most food and drug administration agencies of several countries do not check for some sports supplements’ safety and effectiveness before getting to the market. Hence, don’t take any of them without a proper prescription from a medical practitioner.

Do you need to take supplements?

Both male and female, young and old, athletes take supplements to step up their performances both in training and on the field. Female athletes mostly take iron-rich supplements, while male athletes mostly go for vitamin E and protein.

In all, sport nutrition supplements contribute immensely to athletic performance. For any athlete to perform at his/her best, nutritionally adequate supplements and appropriate hydration is essential. Typically, athletes engage in energy-demanding activities, some of which last for more than two hours under hot temperatures. After these activities, athletes may have to replenish some lost fluids and electrolytes and take additional carbohydrates for renewed energy.

The supplements’ results may vary for different athletes depending on the nature of the athlete, level and duration of the training, and environmental conditions.

Having known a few essential things about supplements, let’s look at some effective supplements that can help you attain your athletic goals.

7 most effective sport nutrition supplements that aid athletic performance

  1. Beta-hydroxy-beta-methyl butyrate (HMB)

This supplement helps repair damaged or stressed skeletal muscle cells to reestablish structure and function. Although some medical practitioners claimed that they have not yet discovered its efficacies, HMB has been liked with quick recovery from exercised based injuries such as a torn rotator cuff or pulled hamstring. HMB also helps repair internal damages caused by intense training sessions.

  1. Beet juice

Beet juice is one of the most consumed sport nutrition supplements among athletes. It helps dilates blood vessels, boosts energy production, and also reduces the use of oxygen. The results of beet juice vary depending on the nature and intensity of training. Sports nutritionists claim that athletes who participate in more energy-demanding sports like swimming, running, and cycling might experience less pronounced effects than athletes who take sport for recreational purposes.

  1. Caffeine

Caffeine is another essential sports nutrition supplement that helps improve athletic performance. Caffeine is a stimulant that helps block activities of the neuromodulator adenosines and helps reduce pain and perceived exertion. Sports nutritionists support that taking caffeine before your training sessions or the actual competition can improve your performance, especially in enduring sports like running, soccer, and more.

  1. Iron

Iron remains one of the most consumed sport nutrition supplements, especially among female athletes. Iron is mostly recommended for its capacity to lower lactate levels, boost uptake of oxygen, and reduce heart rate. However, you must be careful not to take excessive iron supplements. If taken more than 45 mg per day, it may result in serious health issues such as abdominal pain, nausea, gastric upset, constipation, vomiting, fainting, and more.

  1. Branched-chain amino acids

The three branched-chain amino acids are isoleucine, leucine, and valine. Unlike other supplements, mitochondria can metabolize these three in skeletal muscle to produce enough energy for exercise. A dosage of 20g per day is ideal for best results with no safety issues.

  1. Glutamine

Glutamine is another amino acid that contributes nitrogen to several biochemical reactions in the body. It also plays a major role in metabolism and energy production. Research from expert sports nutritionists shows that glutamine can enhance recovery, strengthen your muscles and reduce soreness when the exercise is over. A dosage of 45g per day is ideal for the best results without health complications. Meanwhile, the dosage should be reduced to about 0.42g for athletes with health issues such as infections, internal diseases, burns, and more.

  1. Sodium bicarbonate

This supplement is generally known as baking soda. Sodium bicarbonate is a compound that helps rid your body of hydrogen ions, usually caused by intense muscle activity. As a result, this compound helps in reducing metabolic acidosis and fatigue. Sodium bicarbonate aids athletic performance. A few sports nutritionists have claimed that ‘baking soda’ doesn’t have a long-term effect on the performance of an athlete who engages in high-intensity activities.

Final Words

Above all, supplements are essential elements of sports nutrition that helps athletes perform at their peak form. They supply the body of athletes with essential nutrients that makes them active and ready for action. However, like dietary foods, taking supplements in excess and too frequently can negatively affect the body, which may result in severe health issues including diarrhea, nausea, vomiting, irritations, stomach pains, and more.

Sports Nutrition Diet Plans For Best Performance In Different Types Of Sports

Every athlete wants to have an edge in every competition. Besides, coaches and the large Heterogeneous supporters demand the best performance from every athlete in any give competition. Of course, daily training is essential for every athlete to succeed, yet, proper sports nutrition is a key element for optimal athletic performance.

Meanwhile, drawing a good diet plan can be tasking, especially without a sports nutritionist. To make it easier, I have compiled a comprehensive sports nutrition diet plan tailored to meet your physical and mental health demands and complement your hard work in training.

Note that this sports nutrition diet plan is suitable for every athlete in different sport categories. Whether you are just doing sport for a recreational purpose level or competing at a professional level, this nutrition plan will help you achieve your athletic goals, whether strength, endurance, speed, or all to the three.


Football is one of the most famous sports in the world. Football requires strength, speed, and stamina. With the new development in today’s football, Footballers tend to train at least five days a week, and when the season is on, they would have to play at least one match every week.

Though most football clubs have club-owned training facilities and gyms to ensure fitness and improved energy for best performance, proper sports nutrition is essential for every footballer to have a good time at the training pitch and be productive on the match day.  

Here a sample of the nutrition plan for training days and match days.

Breakfast:                   Skimmed milk, porridge made with jumbo oats, and water.

Pre-training:                2 – 3 oatcakes with low fats cheese, and fruit drink.

Training:                      Drink only water or isotonic drink throughout.

Lunch:                          4 squares easy flapjack, handful mixed nuts, banana drink, and green tea.

Evening:                      Basmati rice, whole-wheat pasta, white fish, chicken/turkey, lean red meat, salad, and vegetables.


Basketball is a sport that requires players to be fit and lean. It also requires a lot of stamina, strength, and jump power. As a basketball player, you need to take your sports nutrition diet plan seriously, as it determines your overall performance on the court. You must also ensure that you eat something that can help you optimize your power to weight ratio.

To maximize performance, follow this diet plan to get maximum energy for your training sessions and your forthcoming matches.

Breakfast:                   25g of whey protein in water. You can also take oatmeal, skim milk, dried fruit, 2 slices of granary bread, natural peanut butter, fresh fruit juice, tea, or coffee.

Lunch:                          Take about 4-6 granary bread to make sandwiches. You can also take a few food items for your lunch, including chicken, large mackerel fillet, salmon low-fat mixed salad, low sugar yogurt, and more.

Pre-exercise:               Banana Drink, natural peanut butter.

During training:          Sip water throughout

Post-training:              Mix 30g of whey protein in water

Dinner:                        Chicken breast, fish, lean fillet steak, boiled or dry roasted potatoes, basmati rice, and vegetables.


Cycling requires much endurance. It’s a sport in which athletes would have to ride for several hours for a long-distance trip. Cycling can place a high demand on the muscles and cardiovascular system of the cyclists. That makes sports nutrition for cyclists a different one from other athletes in other sport categories.

As a cyclist, you need a special diet plan that will make you fit to ride through the flats and the hills and improve your power to weight ratio.

Here is a sample of a sports nutrition diet plan for a long-distance cyclist.

Breakfast:                   100g oats, 250 – 300ml skimmed milk, 2 slices of granary bread, natural crunchy peanut butter, fresh fruit juice, and tea or coffee.

Lunch:                          Use your granary bread to make sandwiches. You can also eat olive oil-based spread with chicken or mackerel fillet, about 100g mixed nuts, dried fruits, mixed salad, and low sugar yogurt drink.

Pre-training:                Eat up to 6 oatcakes and drink water.

Training session:         Sip water at intervals as you train.

Post-training:              Mix 20g dextrose and 20g maltodextrin in water and drink.

Dinner:                        Chicken breast, lean red meat, fish, basmati rice, whole-wheat pasta, and vegetables.


Gymnastics demands a lot of physical activities. A gymnast may have to endure strength training cardiovascular exercise. As a gymnast, you need to be very careful about what you eat to maintain a fit body for better performance.

Professional gymnasts cannot afford to take sports nutrition for granted. The sport requires athletes to be light, strong, and agile, so excess body fat is not an option. As a gymnast, eating anything that comes your way would only mar your career.

This nutrition plan will help you during the long training sessions.

Breakfast:                   Low-fat soft cheese, toasted granary bread, fruit juice, or tea.

Lunch:                          Sandwiches, mixed salad, mixed nuts, dried fruit, chicken oatcakes, whey protein powder mixed in water, and fruit drinks.

Dinner:                        Dry roasted potatoes, fish, 100g cottage cheese, and low-fat natural yogurt.

Final Words

The above sports nutrition diet plan provides a sufficient amount of every nutrient that enhances athletic performance. However, you need to be aware that this plan is merely a guide for you to have an idea of what to eat for your breakfast, pre-training, post-training, lunch, and dinner. Feel free to substitute any food item that belongs to the same nutrient category of the plan’s items.

Also, note that there is no mention of the actual size or portion on purpose. It is to give you the liberty to take as much portion as you would prefer. However, remember that men need a larger portion than women and that overeating can be harmful to your health.

Ensure that you eat a wide variety of different fish and meat – avoid repetition. Also, make sure that you eat complex carbohydrates, different types of fruit, vegetables and drink a lot of water.

How Athletes Can Prevent Injuries With Proper Sport Nutrition

sport nutrition

Injuries can disrupt an athlete’s workout program for a long time and mar performances. This is why many athletes do all in their best effort to avoid injuries, no matter how small. While some athletes attempt to prevent injuries through deliberate medical attention, sports nutrition also offers several ways to prevent injuries using a nutritional approach.

Sports nutrition can help reduce your risk of developing injuries no matter the sports categories you participate in. Here are some sport nutritional guidelines that can help you stay out of injuries for a long time.

  1. Eat plenty of carbohydrates and protein every day

Sport nutrition experts recommend that eating foods that are highly rich in carbohydrates and protein can help reduce your risk of developing exercise-related injuries.

Carbohydrates serve as natural fuel for everyday exercising. When there’s a low dietary intake of carbohydrates in your body, the body would have to break down muscle protein and convert it to fuel supplies required for daily exercise. Hence, low carbohydrates in the body can reduce your strength and may damage your muscle tissues, resulting in poor athletic performance.

Protein is as well an essential nutrient in sports nutrition. It is essential for muscle growth, repair, and maintenance. Muscle protein breaks down whenever you engage your body in strength and endurance training. So, there’s a high need for you to eat high-quality dietary protein foods to help you repair any muscle damaged in the course of constant exercising. Studies showed that protein makes athletes more active in their daily athletic activities. Another study proved that amount of protein you eat (whether high or low) plays a very important role in your muscle growth and repair.

To maximize your chance of being free from injuries, eat a sufficient amount of carbohydrates and protein every day.

  1. Eat essential fats

Excess fat is indeed dangerous to the body, yet that does not mean you will have to completely avoid eating fats. Sports nutrition supports including heart-healthy fats in your daily meals to prevent athletic injuries. Healthy fats supply the body with essential fatty acids like omega 3 acids that the body cannot naturally produce.

Fatty acids are good sources of energy, even more than carbohydrates. They help in building and repairing cell membranes and are very good for the heart. Fatty acids lubricate the joints and tissues, and they help reduce inflammation in the body.

If you want to prevent athletic injuries, shun any sports nutrition guide that excludes dietary fats in your daily training diet. A few good sources of heart-healthy fats include cold-water fishes such as salmon, sardines and mackerel, walnuts, and ground flaxseed.

  1. Stay hydrated

Staying hydrated is an essential part of sports nutrition, especially when it comes to preventing injuries using a nutritional approach. When your joints are dehydrated, they are more vulnerable to tears and injuries at the moment. Dehydration puts your body at higher risks of injuries. It adds heavy stress to the body causing increased internal temperature, sweat rate, heart rate, fatigue, including loss of physical and mental balance.

To prevent dehydration, drink plenty of water before, during, and after training sessions. Aside from training sessions, make sure you drink a lot of water throughout, even on days you are not engaged in physical activities.

Adequate fluid intake helps greatly in preventing athletic injuries. Meanwhile, not only water can keep your body hydrated; you can take fruit juice, skimmed milk, and smoothies to improve your fluids intake.

  1. Take sufficient calcium and vitamin D

Vitamins and calcium are essential nutrients and key elements in sports nutrition. They play innumerable roles in an athlete’s body, including helping you reduce the risk of developing athletic injuries.

Vitamins help in shoring up your bones, healing your wounds, and boost your immune system to prevent you from developing health-threatening ailments. Vitamins also help convert food into energy supplying you with enough strength during your training sessions. Vitamins also help repair cellular damages in the body to aid quick recovery from accidental injuries.

Every athlete needs a sufficient amount of calcium to maintain stronger bones, helping you bring out your best performances both in and off training sessions. Calcium is an important element of any practical sports nutrition plan. As an athlete, your body needs calcium for the effective functioning of muscles and nerves.

Studies showed that athletes that take diets that are high in calcium and vitamin D tend to have a higher bone mineral density (BMD). Those that consume low calcium and vitamin D tend to have a higher risk of stress fractures.

Good calcium and vitamin D sources to include in your daily meals include dairy products such as milk and cheese and fortified foods such as fruit juice.

  1. Use antioxidants

Sports nutrition promotes adequate use of antioxidants such as Vitamins C and E. Naturally, vitamins C and E protect the body’s cells from damage preventing your body from injury.

Vitamin C repairs the tissues in the body and also helps in the formation of collagen. Collagen is the most plentiful protein in the body, mostly present in the skin, muscles, bones, and tendons. It also provides flexibility and strength ligaments and provides structure.

Vitamin E is a fat-soluble nutrient that helps protect organs and tissues from damage caused by free radicals.

The combination of Vitamin C and E help minimizes damage and help with recovery from workouts and training sessions. Good sources of these tissues repairing vitamins include citrus fruits, kiwi, strawberries, peppers, and tomatoes. You can also get vitamin E in almond butter, wheat germ, sunflower seeds, and avocado.

In Conclusion

Generally, a basic nutritional approach is essential for preventing athletic injuries. Eating a wide variety of food highly rich in essential nutrients helps supports your bones, muscles, joints, tendons and helps solve any connectives issues that may arise unexpectedly. Higher consumption of whole grain, green vegetables, fresh raw fruit and fruit juice, low-fat dietary products, heart-healthy fats can help you reduce the risk for athletic injuries. Above all, staying hydrated makes the whole work perfect.

Best Sport Nutrition Tips To Help Athletes Stay Fit

sport nutrition

Naturally, athletes need to keep being in their best shape to get ready and fit for any competition. Especially for highly demanding sports such as running, cycling, soccer and wrestling, overweigh athletes do not make the team. Meanwhile, the practice of shedding excess body fat weight through dramatic weight loss acrobats that promise overnight transformation is not a healthy way to keep that athletic body, and it isn’t recommended for both young and older athletes. Being committed to a standard sports nutrition guide is the best way to stay fit and healthy as an athlete.

Most times, athletes believe that consuming some illegal substances that are not medically approved will stay fit and improve their athletic performance; however, those unapproved substances will only adversely affect their overall health.

Sports nutrition plays a vital role in how athletes eat to stay fit and healthy. Engaging in too much exercising to keep fit can make athletes use up the stored muscle fuel during exercise, which may leave the athlete exhausted, having no strength to perform when it’s time to compete. Besides, poor eating habits makes athlete lack all the necessary nutrients such as carbohydrates, protein, vitamins and more.

Also, not eating for an extended period to keep the body fit may lead to dehydration, loss of strength and stamina. Some other ways to keep the body in an athletic form, such as wearing a rubber suit or taking diuretics, may also result in dehydration. Dehydration may negatively affect athletic performance or put the body at the risk of breaking down without notice.

Any athlete who neglects the essence of sports nutrition in his/her career may become victims of injuries and some health issues. Here are the best sport nutrition tips that can help you stay healthy and enjoy your favorites meals to help you stay fit without the stress of over-working out.

Eat on a strict schedule

This is one of the most significant parts of an excellent sports nutrition guide. Eating with a routine is one of the best ways to keep you satisfied. This act also provides essential nutrients to your muscles. Eat your breakfast, lunch, and dinner almost the same time every day, and try to add nutritious snacks in between.

Eat much fiber

Sports nutrition support eating a considerable amount of fiber every day. Fiber is found in healthy foods, such as fruits, vegetables, beans, and whole grains. Studies showed that eating more fiber-rich foods may keep you fit and active for your daily exercise. You can increase your intake by eating oats for breakfast, adding beans to your salad, or eating fiber-rich nuts and seeds.

Balance your diet

Many foods are essential for you to have a healthy diet and optimal performance. Ensure that you eat low-fat or fat-free dairy or calcium-rich foods, fruits, whole grains, vegetables, and lean protein foods every day. Load up your plate with fruits and vegetables, and balance other food items on your table with lower-calorie options; make sure that you limit sources of solid fats and excess sugars. Sports nutrition involves eating a balanced diet. A balanced eating plan offers necessary nutrition, and it may also help you feel more satisfied.

Avoid Added Sugar

Consumption of added sugar from sugary drinks is a significant reason athletes experience unhealthy weight gain and develop severe health problems such as heart disease diabetes. Also, foods like soda, candy, and baked goods with a higher content of added sugars tend to be lower in the nutrients your body requires to stay fit. Sports nutritionists advised that cutting out foods that are very high in added sugars helps keep your body fit and healthy. It’s also essential to note that even popularly acclaimed healthy or organic foods can be very high in sugar. So, it would help if you cultivated the habit of reading the label.

Cut extra calories

Every standard sports nutrition guide goes against excess calorie intake. Fried foods contain extra calories with minimal nutritional benefit. Instead, go for more filling options, like baked potato instead of potato chips or French fries.

Tackle the Treats

Soda, candy, and other desserts are known to be very high in added sugars. While these treats may fit into an active athlete’s sports nutrition plan, some sports nutrition experts recommend keeping added sugars below 10 percent of your daily calories.

Eat a Protein-Rich Breakfast

Ensure you include protein-rich foods such as eggs in your breakfast daily. It helps athletes remain fit. When you swap your bowl of cereal for a protein-rich scramble made with eggs and sauteed vegetables can help you shed some extra pounds. Increase your protein intake in your breakfast; it will help you avoid unhealthy eating and improve your appetite control throughout the day 

Snack Smart

Foods that contain carbohydrates and protein works excellently in keeping your body in shape and fueled. If you are eating snacks more than once a day, you may want to pay attention to the types of foods you eat or get too many calories from snacks. Be smart with snacks; tap from their energy potents but, don’t let them dominate your diet. You can try the following nutritious snack options: Greek yogurt, an apple, peanut butter; a protein bar; low-fat milk and whole-grain cereal; or raw vegetables and cheese.

Be deliberate with your diets

This is a piece of unique advice from sports nutrition experts. When you are hungry, it’s easy to overeat. Be conscious of your internal fullness while you eat. Also, focus on your food instead of watching the nearby screen. Eating appropriate portions help athletes to stay on track.

Stay Hydrated

You can never separate water from sports nutrition. It’s what makes the whole guide perfect. Drinking plenty of water throughout the day is good for overall health and can help you maintain a healthy weight. A study showed that those who were not sufficiently hydrated had higher body mass indexes and were more likely to become overweight than those who were adequately hydrated.

Best Foods For Optimal Athletic Performance From Sport Nutrition Experts

Healthy foods fuel athletes’ bodies to keep them at the optimum performance. Thanks to several sport nutrition experts in every part of the world, sports wouldn’t have been this interesting without their deliberate efforts to refine sports nutrition for athletes to perform their best.

Sports nutrition promotes endurance, strength, and lasting career amongst athletes in different sport categories. It helps athletes get the best out of their workouts and improve their athletic capabilities.

If you are an athlete, eating healthy foods should be your top priority to maximize your fitness efforts. Whenever you engage in exercises and training, your body releases energy, which means you have lost some essential nutrients when the training ends. To stay active and fit for the next training session, you would have to replenish those lost nutrients with the right foods that can nourish your body to the fullest.

Here some of the best foods recommended by sport nutrition experts to help you optimize your athletic performance both in training and on the field.

  1. Oatmeal

Sport nutrition experts often recommend oatmeal as a good source of energy, carbs, and fiber that helps athletes to feel full for a long time. Oatmeal is a hundred percent whole grain, and it helps athletes reduce the risk of developing heart disease.

As much as oatmeal can boost athletes’ performance, it is also a delicious way of gaining moderate weight for stamina and physical and mental balance. Based on sport nutrition experts’ recommendations, steel-cut oats boost athletic performance than instant oats. Instant oats contain a higher portion of glycemic index, which can cause athlete’s insulin levels to spike, resulting in storing up carbs as fat.

  1. Pasta

While many sport nutrition guides despise carbs as bad nutrients for athletes, carbs are not entirely bad. Indeed, they are essential in every athlete’s diet. When your body burns protein and fats, it would first have to convert them into carbs before supplying the right nutrients to the body, creating added stress. Eating foods that can supply direct carbs to the body is better to nourish the body without making it work harder.

Pasta contains fiber, but you don’t have to take it in excess before stepping on the field to compete to avoid gastrointestinal stress. Sports nutritionists recommend that whole grain pasta is better than white pasta because the former contains less sugar and can also aid better athletic performance.

  1. Berries

Berries are very good for optimal athletic performance. Blackberries, blueberries, strawberries, raspberries are delicious berries that are highly rich in antioxidants. Meanwhile, antioxidants are an essential element of sports nutrition and help replenish lost nutrients after several physical activities.

Barker berries are also great for the best athletic performance. They contain phytochemicals and some other preventive elements that prevent oxidative stress, which occurs in an athlete’s body during and after strenuous activities.

Berries also help preserve your muscle strength as you grow older, so they serve long term purposes.

  1. Nuts

Nuts are good sources of protein and healthy fats. Sports nutritionists refer to nuts as one of the most essentials in athletes’ diet. Eating your nuts with carb will help put your blood sugar on a moderate level and will also sustain the carb for a long period, instead of burning them off immediately you eat.

Another very impor6tant reason sports nutritionists advise athletes to eat nuts often is that nuts digest easily and don’t upset the stomach. It is wrong for athletes to eat foods that will make them heavy for a long time, so nuts become a favorite.

Aside from the quick and easy digestion advantage, eating nuts will supply your body with fiber and antioxidants such as vitamin E. These antioxidants found in nuts strengthens the bone, which is required for optimal athletic performance.

  1. Banana

Generally, fruits are important sports nutrition elements that help athletes deliver their best performance. Bananas are good sources of natural electrolytes that make them important for replenishing lost nutrients after workouts or training sessions. Bananas have a very low-calorie content but very high in potassium. That makes them a better post-workout snack.

Eating at least one banana every day is good for every athlete. It helps regulate fluid intake. You might have learned that athletes need to drink as much water as possible to stay hydrated; this is why you need to add bananas to your daily meal to help control your hydration.

  1. Salmon

This oily fish is a mainstay in the diet of every athlete who cares for an excellent performance. Salmon is packed with protein, which helps build and repair muscle and omega 3 fatty acids that help minimize the inflammation that may occur due to frequent athletic activities.

Sports nutritionists proved that salmon naturally cleanses the artery, which makes the fish a healthy and delicious way of preventing heart diseases, which can affect athlete’s performance both in training on the field.

Meanwhile, eating salmon does not have to be boring. You can get dynamic with the oily fish and prepare it with your salads, burgers, or pasta. Getting creative with salmon will not only make you get an eight-ounce serving per week but also give you a greater taste to enjoy.

  1. Cherries

Cherries are known for their high antioxidant concentration, which helps you prevent muscle pain after the daily workout or training sessions. Cherries help reduce inflammation, which causes pains in many joints in the body.

Aside from eating fresh cherries, drinking cherry juice is another enjoyable way to reduce muscle damages, which may occur duri8ng exercises.

In Conclusion

Eating healthy foods is the best way to keep your performance at the highest level. Ask many successful athletes around you; they will tell you that poor eating habits will cost you those prestigious medals and hurt your career. Eating foods highly rich in vitamins, protein, and fibers has numerous benefits on your health, performance, and career.

Whether you participate in sport for recreational or competition purposes, you need to take sports nutrition more seriously to get the right nutrients to fuel your body for continual high-intensity activities.

10 Sports Nutrition Facts You Must Know

Sports nutrition is the basis of athletic success. It is a carefully crafted and executed nutrition plan that enables athletes to perform at their best. 

Knowledge of sport’s nutrition is essential to athletes, keep-fit fans, bodybuilders, and anyone who wants to stay healthy. 

Let’s take a look at 10 sport nutrition facts you most definitely have to know to get it right. 

1.   Your weight doesn’t matter: 

Weight is not the most crucial factor when dealing with sports nutrition. It is possible to have a weight that is considered “normal” for an athlete and yet lack muscle mass. It is important to be sure that you do not have too little muscle or too much fat. If that happens to be the case, exercise and a proper eating plan must be carried out to increase muscle and lower fat. 

2.   Gaining muscle is not just about protein: 

In your quest to gain muscle, you could go on a protein consumption spree, but protein consumption is not all there is to gaining muscle. Good knowledge of sports nutrition helps to guide athletes through this common mistake. 

Building muscle requires a combination of –

  • Added resistance to muscles
  • Possessing a great distribution of nutrients to bolster tissue health.
  • Avoiding stress to encourage anabolic hormone production
  • Consuming more protein in the appropriate amounts and at the right times to encourage muscle protein synthesis. 
  • Ensuring adequate sleep. 

Randomly eating protein without acknowledging all these is a waste of time as what the body needs will not be accomplished.

3.   Eating good food is key:

Sports nutrition has led to an understanding of how the quality of food taken affects your build and performance as an athlete. Good food helps to keep you healthy. Inadequate consumption of fresh fruits and vegetables has been seen to negatively impact the body, leading to an increase in body fat and a decreased athletic performance. Intake of fruits and vegetables is a must as it helps to preserve the good bacterial colonies found in the gut. 

4.   Skipping meals does not help: 

Sports nutrition studies show that infrequent meals or skipping meals affect bodybuilding goals and the athlete’s performance. An eating pattern that does not satisfy the body’s energy requirements leads to problems such as lower lean mass, increased fat levels, and greater risks of cardiac problems. Having a proper eating pattern leads to lower caloric intake. 

5.   Your body needs some fat: 

This may go against everything you think you know, but some fatty foods are, in fact, good for you. A proper insight into sport’s nutrition is necessary to tell the good fatty foods from the bad. 

For instance, fatty foods containing omega 6 are to be avoided, while those containing omega 3 are beneficial for proper all-round development. Examples of food containing omega 6 are sunflower and corn coil, and an example of food containing omega 3 fats is oily fish. 

6.   Variety is the spice of life: 

Another interesting finding from sports nutrition studies is that variety in food choices is necessary. Eating the same foods on the assumption that they are best and good for you puts you at risk. Some essential nutrients are bound to be missing from your small choices of food, leading to nutritional risk. This is no small matter for athletes. 

It is advisable to consume a wide variety of foods that are well distributed throughout the day. In doing this, the risk of exposure to something bad is lowered, and your body is exposed to all the nutrients it requires. 

7.   Lower your stress levels

It is a well-known sports nutrition fact that stress levels impact eating behaviors, leading to an overall negative effect on your performance or bodybuilding progress.  High-stress levels can promote the intake of energy-dense food high in fat and sugar. Put effort into discovering a strategy for stress reduction as this will lead you to sustain optimal nutrition bringing a positive effect on both your performance and health.

8.   Stay energized

Any sport’s nutritionist will tell you that optimal exercise performance occurs when there is sufficient energy to carry out the exercise. Many people form the habit of consuming the foods (energy) after the workout session or after a competition. In simple terms, this is detrimental to your health and should be avoided. To perform, you must be energized. Anything else leads you to face some unpleasant health and performance consequences. 

9.   Take it easy

Properly armed with a knowledge of sports nutrition, and having learned all the negative effects of stress and overexertion, you would understand why it is important that you take it easy.  

Giving your body time to recover from exercise is just as necessary as the exercise itself. 

It’s not all about putting stress on your muscles through exercise. 

Take a step back and relax. Doing that ensures that you reap the full health benefits of the exercise. 

Sufficient sleep is important, as a lack of sleep would lead to stress, irregular eating patterns, and all-around negative results on your body and performance. 

10.   Stay hydrated

It is hardly a sports nutrition article if this universal fact is not mentioned. It is rather surprising that as much as drinking water is preached, many people still go on without drinking as much water as they require. Poor hydration leads to poor performance; this is hardly news. Water is good for you. Drink a lot of it! A good fluid balance is important for several reasons, some of which include –

  • sustaining heart stroke volume 
  • sustaining good sweat rates 
  • enabling transport and absorption of nutrients into the cells
  • enhanced removal of metabolic waste materials from the cell.

Staying hydrated also helps to regulate the body temperature, keep joints well lubricated, prevent infections, and keeps organs functioning properly. Drinking enough water also helps you with improved sleep quality, thinking ability and gives you a better mood.

Wrapping it up

Yes, you have it; 10 sports nutrition facts. With this info, you can tell the false from the facts.

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