Ready to take it to the next level? Fitness Articles of the Week Webfit Wales. And at work, instead of Friday baked-goods day, suggest a Friday "make it healthy" day, and swap in baked pears with cinnamon or mini fruit-and-nut muffins for brownies and blondies. To keep on the portion train, aim to eat half of your meal and box the rest up for leftovers. Then, when you've taken off some weight, don't go back to eating as much as you did before you cut calories. Not so long ago, nutrient timing was the hot topic online , it was something that we both believed in and ploughed hours of effort into optimising and improving. Fiber, not protein, will slow your body's absorption of sugar and help you maintain normal blood sugar levels.
Buying whole foods in bulk is cheaper than eating out, and much healthier. Preparing and cooking meals can be fun, efficient, and rewarding. A lifestyle change can be slow and gradual. Understanding why we should take that next move is our first step.
Losing weight is as simple as eating less and moving more, and building muscle is as simple as lifting weights and eating more. My goal is to make it easy for you, and I ask for your self-initiative. This is the only way that this can work. Do you want exercise and diet to become an integral part of your lifestyle, rather than as a passing fad?
Many of us require medication. Orange juice is bad for you yet oranges are good? Pizza, ice cream, French fries, bagel, cheesecake, chocolate bars. There are 9 Calories for every gram of fat. A gram of carbohydrates and protein contain only 4 Calories each. Water has zero Calories. The more water your food contains, the more hydrated and less hungry you become. The more Calories you consume, the more weight you put on. Keep in mind, dietary fat has 9 Calories per gram vs. The more nutrients vitamins and minerals you consume, the healthier and less hungry you become.
Remember, sugar has zero nutrients. The scale above is based on nutrient density per Calorie. Proper diet and exercise are two core components of leading a healthy lifestyle.
They have profound compounding effects that affect our overall well-being. By changing a few major lifestyle habits, you can see how by even changing one positive action can create several positive consequences for your mental and physical states. By indulging in just one poor lifestyle habit e. Since the actions and consequences are largely inter dependent, it is easy to fall into a downward spiral.
One lifestyle action can create mental and physical consequences that influences another lifestyle action. This is very different from what we've eaten for most of our existence. Our species, Homo sapiens , appeared around , years ago and bread became widespread only after the First Agricultural Revolution 10, years ago. The math is clear: Taking it further, human-like species of the Homo genus came into existence two million years ago , which means our diets were virtually always restricted to what was available to forage in the existing environment, namely plants and animals.
Hence, food found in nature are what our brains and bodies were ultimately designed for. Nutrient-dense foods are essential , meaning it's exactly what your body requires to function properly. When you load up on junk food, sugars, and low-quality fats, you're getting all the Calories and none of the benefits. Healthy meals are made from whole foods, namely plants and animals, that you combine and cook.
Did you make that pasta by hand, or did you buy it processed? Did you bake that bread using 4 ingredients, or does your store-bought package list 13 ingredients?
Is it sweet or is it savoury? There are many factors, but the answers are clear:. The Simple Science Fitness Diet focuses on nutrient-dense food sources based on the SSF food pyramid , list of essential foods , and energy-health graph.
You can follow the diet by using suggested recipes or the healthy plate. The SSF Diet is the least restrictive of other popular diets and arguably works just as well, if not better, due to the flexibility, variety, balance, and ease of incorporating into a sustainable lifestyle. The above is an average. In Premium , you'll see how the plate ratios change based on workout days and rest days. In Premium , you'll see how caloric intake ratios change based on workout days and rest days on a cut or a bulk.
Lowest in carbs, highest in protein, and high in nutrients while being moderate in fat and Calories. You typically get a sweet offering with benefits. However, the less sweet, the better. Well balanced, but not as efficient as the vegetable-meat combo.
Most breads don't count. As long as they are fermented , they pack a punch. But don't overconsume, since they are high in Calories. Incredible all around, but only meant to be consumed in small quantities since they are high in Calories. Below is your weekly checklist to stock your pantry and fridge.
It factors in your required nutrients to make healthy meals. Requiring supplementation depends on your fitness goals, health, and diet. Most supplements are a waste of money but there are a handful that have shown to provide potential benefits. You could argue it's quicker at a fast food restaurant, but it's certainly not healthier or cheaper. Cooking can actually save you time if you make lots of it in one go for leftovers.
For example, one can make from scratch shepherd's pie, jambalaya, and chunky chicken soup in 1. While prices of food do vary by location, it's important to know what is inexpensive in the region you live in. For example, if you live near the coast, fish is likely cheaper.
Also, buying food in bulk or buying from a local market will save you significantly more than from most commercial grocery stores. Consider that individual and societal medical- and health-related costs can be significantly more expensive.
Bamboo cutting boards are great at resisting moisture so bacteria doesn't form, and is strong enough to take on the sharpest of knives. These essential utensils help measure out your ingredients and put them to use in your cookware. Wooden spoons don't scratch up your cookware and don't conduct heat. In most cases, one large cast iron and a good pot or Dutch oven may be all that you need for the coming decades. Whatever you choose, here are the highly recommended choices.
You likely already have an electric or gas stovetop, so you don't really need an induction oven. What's great about an induction oven is that it heats quickly, is easy to clean, and takes up little space. Note that induction ovens only work with cookware that contains iron such as cast iron, Dutch ovens, or some stainless steel.
Select three or four bases aromatic vegetables and chop into small, uniform pieces. Cook with an oil or fat, stirring occasionally, at low for 30 minutes recommended or at medium temperature for 10—15 minutes. The bases are finished when they appear soft and "sweaty. While you are cooking your base, pick one recommended or two types of meat.
Cut into pieces if required. Slather on salt, plus any appropriate herbs, spices, and seasonings. Cook separately with an oil or fat at medium heat until the meat is browned and properly cooked in the center.
Lastly, mix the base, meat, and stock with one or two starches e. Aside from the fact our bodies were designed to run, jump, climb, crawl, and lift, there are numerous mental and physical benefits that contributes to overall happiness. Besides, you can have a solid workout in just 30 minutes.
Since you are in full control of your body, your health is in your own hands. This question has been asked a million times.
The solution is really, really, really simple. Simple, but not easy. It is human nature to choose the path of least resistance. In other words, most people are lazy and tend to make excuses. If you really want to build muscle or burn fat, you'll have to put in some physical effort beyond a proper diet. In this illustration, you can see how time under tension works. In the lowering phase eccentric movement , the bicep is resisting against gravity and the weight of the dumbbell.
After full range of motion is achieved lengthening , the bicep can then contract concentric movement. Ideally, eccentric movements with gravity should be slower while concentric movements against gravity are "explosive.
Resistance weight can also be your own body weight against gravity. Like push-ups or pull-ups. If the weight is heavy enough not too heavy , there are a limited number of repetitions the body can endure per set. There is an interdependent balance between our abilities and limitations, mentally and physically.
It falls under the sweet spot not only for its benefits, but because it is the most efficient type of training. Resistance training workouts can be done for only a few times a week and as short as 30 minutes per workout. Diet is king, but the pairing with exercise is essential. Observe why exercise accelerates and compounds fat burning:.
Essentially, when combined with exercise, you could potentially eat a few hundred extra Calories per day just to maintain your body weight! Of course, you can get excellent exercise through sports, swimming, or climbing, among many others, but when it comes to the trade-off between results and time, resistance training, especially at high intensity, gives you the best value.
Building upon physiological challenges to adapt mentally and physically in order to see improved fitness results is called progressive overload. Each week, you try to improve upon the previous week through adaptation. When you improve your progression, you slowly and surely will start to see and feel results. You can improve your weekly workout progression in a number of ways:. Track your diet and your workout progression with pen and paper, or with recommended apps such as MyFitnessPal and Strong.
Get started with one of SSF's exercise programs. Described as the king of all exercises, squats work primarily the legs and is often considered a full-body exercise. The barbell squat is probably the most intense yet rewarding of all exercises to perform. Front squats are a superior alternative or addition to the barbell back squat. Also known as the barbell military press, this excellent shoulder exercise also works on the arms.
Often competing with squats for the king of all exercises, this powerful movement works the entire posterior chain. Deadlifts are also taxing on the central nervous system, so short and heavy are usually enough.
If you cannot deadlift due to an injury, a combination of planks, ring rows, chin-ups, and dips may help. Video 1 , Video 2 , Technique 1 , and Technique 2. The chin-up is a powerful exercise for the lats and underrated as a bicep builder.
Beginners will often struggle with only one or two reps, but over time, even weighted or leveraged chin-ups would be possible.
Chin-ups are palms facing toward the body while pull-ups are palms facing away. Arnold Schwarzenegger considers the chin-up to be the best bodyweight exercise. Video 1 , Video 2 and Technique.
Often included in the " big three ," this chest exercise is also a good arm builder. Push-ups are an excellent alternative when using body leverage and with gymnastic rings. An exercise that works the full back, including traps, lats, and rhomboids. If doing the barbell row, ensure that the movement starts and ends with the barbell on the ground.
Gymnastic ring rows are a fantastic alternative and is preferred for injury prevention. If you are comfortable working out alone, then a home gym is a convenient and excellent long-term financial investment.
The recommendations below are all that are necessary to build an effective, quality home gym where you can perform many exercises, including the Big Six Lifts. Gym memberships are useful to access equipment that you do not have at home. It may be motivating to work out with other people, and it is low-cost in the short term. If you are an absolute beginner, unsure of how to do proper form and technique, or would like to have guidance and motivation, working with a personal trainer can be a worthwhile investment.
T-shirts, shorts, and athletic wear are suitable attire to wear for training. Many enjoy listening to songs with portable music players.
For footwear while doing heavy weights, flat-bottomed shoes such as the Converse Chuck Taylor and Vibram Fivefingers are recommended. Some go barefoot while working out at home. The Vibram Fivefingers are also useful for running. Today, it's a valuable resource for thousands of people. During my teens, I was strict about my diet and fitness. Or so I thought.
Somehow I was not seeing results. Everyone believed the dietary guidelines from the government, media, and even science, including myself. But I couldn't seem to shed off that excess fat. I struggled to see that elusive six pack. Despite all my best efforts, the last straw was when I found out my blood pressure was too high.
Misconceptions, outdated information, broscience, however you want to call it — there is way too much of it. After trial and error and extensive research over the years, I pieced together solutions that worked.
I packed on serious mass up to lbs on my 5'10" frame. It was when I effortlessly burned off 40 lbs in 4 months that everything clicked together. With excellent blood work and ideal blood pressure , I apparently have the body of a teenager, or so my doctor claims. By continuing this mission to share information that works, I am helping numerous people achieve their health and fitness goals through common sense nutrition and exercise, all backed up by science.
Especially when I want to meet certain fitness goals: After over 10 years of trying different workout regimes and classes, I finally found something that works for me! Receive periodic fitness news, tips, motivational quotes, site features and updates. Sign Up Sign In. Maximize your fitness and health Designed for humans. The one-stop fitness resource Everything you need to know about living longer, burning fat and building muscle: Evidence-based research Simple Science Fitness contains clear and proven fundamentals, essential fitness tools, and over cited links to research journals and articles.
It doesn't have to be complicated A sensible approach to a healthy lifestyle will give you results — no matter your age, weight, gender, or fitness level. Open Letter to Society.
Do you want to learn how to become healthy and manage your health for the rest of your life? We have one life to live. Educate Learn the essential truths about health, nutrition, and fitness The Basics. Calculate Personalize your diet and exercise programs Calculators.
Take control of your life Grocery List. Upgrade to The Manual. Problems and Solutions Problems Solutions. Lifestyle Problems and Solutions. Your body probably looks similar to one of these shapes. Fit And you probably want to be fit and healthy. Problems "I'm always hungry. Solutions Most of your meals must be homecooked. For each meal, eat twice as many vegetable portions as meat.
Does it have added sugar? Don't eat or drink it! Then you probably can make time to exercise for just 1 hour, 3 times a week. Many of us can improve our quality of life, be happier, look younger, and live longer just by making lifestyle changes. The solutions are here.
Internalizing them is a process. Diet 1 Grams per Item Spinach, broccoli, orange, eggs, salmon, kidney beans Water, tea, black coffee, coconut water, beer, wine. Diet 1 and Diet 2 each have a combined weight of 1. Let's break them down. Water in Foods g per Item. Calories in Foods g per Item. Generally, the more water in your food, the less Calories you consume. Because water has 0 Calories. Water in Drinks g per Item. Calories in Drinks g per Item. The less sugar in your drinks, the less Calories you consume.
Because water has 0 Calories and sugar has 4 Calories for every gram. Diet 1 Calories 3X more food and drinks Spinach, broccoli, orange, eggs, salmon, kidney beans Water, tea, black coffee, coconut water, beer, wine. The Health Correlation Water vs.
Water Water has zero Calories. Calories The more Calories you consume, the more weight you put on. Nutrients The more nutrients vitamins and minerals you consume, the healthier and less hungry you become. Close Share options Pinterest. Loaded Scrambled Eggs Bulk up scrambled eggs with colorful, healthy additions—cherry tomatoes, bell peppers, onions, parsley—along with Cheddar cheese for extra protein. Banana-Blueberry Bran Muffin Whole-wheat flour, wheat bran, sunflower seeds, and lots of fresh fruit make these muffins a good-for-you breakfast option.
Raspberry Chia Smoothie Mild, nutty chia seeds are rich in omega-3 fatty acids, which may help ward off heart disease. Quinoa Breakfast Bowl Serve quinoa topped with fried eggs, avocado, and salmon for a hearty jumpstart.
Five-Layer Veggie and Ham Sandwich Arugula, tomatoes, cucumbers, and mixed pickled vegetables help fill out this robust sandwich. Barley and Lentil Soup Chopped ginger, curry powder, and coconut milk give this soup an Indian spin.
Black Bean and Feta Stuffed Burrito Eat this vegetarian option as is, or add shredded rotisserie chicken for extra bulk. Chili-Garlic Shrimp Noodle Bowl Fresh and lively, this meal-in-a-bowl gets a bite from fresh lime juice and Asian chili-garlic sauce. Veggie Pizza Load up this healthy pizza with broccoli rabe, bell peppers, radicchio, and garlic.