SmarTTrainee - Dare To Be Great

The first step to achieve your Fitness Goal is to know  How To Calculate Your Maintenance   Calories .  In this blog, I will provide you some methods to  Calculate Your Maintenance Calories.     MAINTENANCE CALORIES Total amount of energy you burn in a day is called  TDEE(Total Daily Energy Expenditure).  It includes everything from energy needed to sustain bodily functions to energy needed to exercise, lift weights or to do daily activities. Maintenance calories  is the amount of calories or energy you need to consume in order to maintain your present weight.              MAINTENANCE CALORIES = TDEE   Maintenance calories depends upon your weight, activity level, body composition(fat mass and muscle mass), gender and to a very lesser extent on your height. How to calculate your maintenance calories Please note that no formula can precisely calculate your maintenance calories b...

Want to  Lose Fat ?  Here are some simple science based  Fat Loss Tips   which will help you in achieving your goal to lose fat.   1.  Eat more soy products : soy is one of the best and cheapest source of complete protein. But here a  caveat for males,  don’t consume more than  1/4th of your protein requirement  from soy as it tends to increase the estrogen levels in many researches.  So if your daily protein requirement is 160 gram, you should not consume more than 40 gram of it from soy products. 2.   Eat mixture of foods:  In vegetarian, most of the foods have incomplete protein. So you should eat mixture of foods like rice with pulses, chapatti with kidney beans, pulses, legumes, so that you can get complete source of protein containing complete amino acids profile. 3.  Procure a whey protein if you're unable to fulfil your protein intake from whole foods. TDEE- total daily energy expenditure ...

Want to   Gain Weight ?  Mass Gainers  can be  the savior for you. In this blog, I will explain everything you need to know about  Mass Gainers.                                                                              First things first. What’s the difference between weight gain and muscle gain? You must’ve heard and confused this terms with each other. Well, they are not alike. As I  elucidated in one of my blogs  that our body weight is composed of fat mass and fat free mass(muscle mass). Weight gain, as the name implies that you’re gaining weight but you may be gaining purely fat mass, muscle mass or blend of both. When we talk about muscle gain, it means we will try to gain more and more weight from muscle mass keeping the weight gain fr...

There are many different  Types of Protein Supplements  in the market. In this blog, I am going to explain each and every one of them.     As in one of my erstwhile blogs, i elucidated the  importance of protein  for our body. In this blog, i will explain different types of protein supplements available in the market and which one you should buy. But firstly, i urge you to consume as much protein as you can from your diet. These protein supplements ain’t magical, they just fulfil your protein requirements which you can’t reap from the diet. That’s it. For instance, if your protein requirement for the day is 160 gram, try to consume 80-100 gram from whole foods and rest you can slake from these protein supplements and if you’re able to slake all 160 gram from whole foods, that’s splendid . Whole foods contains numerous vital nutrients other than protein. So, getting ample protein from whole foods should be your first priority and then if you’...

Good sleep  is of paramount importance. Here are few  Supplements that can help in Promoting Good Sleep.     A robust sleep is of paramount importance if you desire good health. I already expatiated about sleep in one of my erstwhile blogs, i elucidated everything why sleep matters, health risks of rotten sleep, how much sleep you need?  – you can check out that blog by clicking here. In this blog, I will pontificate about some supplements that can help you in getting good sleep if you find yourself jittery and unable to sleep well. So if you want little aid in acquiring good sleep, consider these four supplements: MELATONIN Melatonin is a hormone which your body produces naturally, which signals your brain that it is the time to sack out. The hormone’s cycle of production and release is influenced by the time of day – melatonin levels naturally rise in evening and fall down in morning. Melatonin supplements have became a popular sleeping aid, particularly in in...