Basics of Nutrition – Version 04 by The PFC Club Fitness Community.

What are calories?

Imagine your body as a toy car that needs batteries to move and play. Think of calories as tiny energy
packets, like little batteries, from your food. When you eat fruits, vegetables, bread, or chicken, your body
takes these tiny energy packets and uses them to do all sorts of things.

For example, these energy packets help you run, jump, think, and even help your heartbeat. When you're just
sitting or sleeping, your body still needs these energy packets to keep working, like how a clock still needs
batteries to tell time even when you're not looking at it.

Putting too many batteries (overeat food) in your toy car can't hold them all. Your body is similar. If you get
more energy packets than you need, your body saves them for later, making you heavier. Using more energy
packets by running, playing, and not getting too much from your food helps you stay healthy and strong.

So, calories are just a way of talking about the energy your body gets from food!

What is protein, fats, and carbs?

Let's break down the calories of proteins, fats, carbs, and alcohol. Think of these as different kinds of fuel for
your body, each with its amount of energy:

1. Proteins: Proteins are like the building blocks of your body. They help build muscles, skin, and hair.
For every gram of protein you eat, you get about 4 calories of energy. So, if you eat a piece of
chicken that has 10 grams of protein, that's like getting 40 energy points.

2. Fats: Fats are like a reserve energy source. They are also crucial for keeping you healthy. Fats have
more energy than proteins or carbs. For every gram of fat you eat, you get about 9 calories. That's
more than double the power you get from proteins or carbs! So, if you have a tablespoon of butter
that has 10 grams of fat, it gives you about 90 energy points.

3. Carbohydrates (Carbs): Carbs are your body's primary energy source, like the first fuel it uses. For
every gram of carbs, just like proteins, you get about 4 calories. Foods like bread, rice, and fruits
have carbs. So, if you eat an apple with 25 grams of carbs, you get about 100 energy points.

4. Alcohol: While not a nutrient, alcohol does have calories. For every gram of alcohol you drink, you
get about 7 calories. This is a lot, but remember, alcohol doesn't have the vitamins, minerals, and
other good stuff that your body needs. It's like getting empty energy points that don't help your body
grow or stay healthy.

What is BMR and TDEE

BMR (Basal Metabolic Rate): Imagine your body is like a car constantly needing fuel, even when parked.
BMR is the amount of fuel (food) your body needs to keep running when parked—like when you're sleeping
or sitting still. This fuel is used for breathing, keeping your heart beating, and keeping you warm.

TDEE (Total Daily Energy Expenditure): Now, think about when you drive the car – going to school,
playing, running around. This is like when your body does things like walking, playing, and other activities.
TDEE is the total amount of fuel (food) your body needs in a day, including the fuel needed when you're
parked (BMR) and the extra fuel needed when you're driving around (doing activities).
So, BMR is the energy for just being still, TDEE is the energy for being still, plus all the extra activities you
do!

You can calculate your BMR and TDEE here: https://thepfc.club/pages/bmr-calculator

Now you have your BMR and TDEE.

Let’s understand how fat loss and muscle gain happens.

Imagine your body is like a piggy bank, but instead of money, you fill it with energy from food. Every day,
your body needs energy (like coins) to do everything – this is your TDEE. When you eat food, you're putting
energy coins into your piggy bank.

Now, fat loss is like spending these energy coins. If you use more coins than you put in, your body has to get
the extra coins from somewhere. So, it starts using the coins it saved earlier, which is the fat in your body.

Your weight stays the same when you eat just enough coins (food) to meet your TDEE. But if you eat fewer
coins than your TDEE, your body will use the saved coins (fat) for energy, and that's how you lose fat.

So, for fat loss, you need to use more energy coins than you put into your piggy bank, and your body will
start using its savings (fat) for energy!

Muscle Gain:

Returning to our piggy bank example, your body is like a piggy bank that saves energy from food as energy
rupees. To gain muscle or weight, add more energy rupees (food) to your piggy bank than you spend.

When you do activities like playing, running, or especially exercises like lifting weights, it's like telling your
body, "Hey, we need to build something new with extra rupees." If you have saved up more energy rupees
(by eating more food) than what you use daily (your TDEE), your body uses these extra rupees to build
muscles.

For muscle gain, these extra rupees must come from good foods, especially ones with protein (like dal,
paneer, eggs, or chicken), which is like having solid bricks to build with.

So, to gain muscle or weight, think about putting more energy rupees into your piggy bank through food than
you use daily. Your body will use these extra rupees to grow stronger and bigger!

Is everything clear so far? If not, keep reading; all things will connect in a bit.

How much Protein do you need?

1. Increased Protein Intake: While trying to lose fat and gain muscle, your body benefits from more
protein than the average daily recommended amount. This helps preserve muscle mass while you're
losing fat.

2. General Recommendation:

◦ A commonly recommended range is 1.2 to 2.2 grams of protein per kilogram of body
weight.
 ◦ If you weigh 70 kilograms (about 154 pounds), you aim for about 84 to 154 grams of protein
daily.

3. Factors to Consider:

◦ Exercise Intensity: If you're doing intense weight training or a lot of strength-focused

workouts, you should aim for the higher end of the range.
◦ Overall Diet and Calorie Intake: It's important to balance your protein intake with your
overall diet, especially if you're in a calorie deficit for fat loss.
4. Quality of Protein:

◦ Focus on high-quality protein sources, which include lean meats, fish, poultry, eggs, dairy
products, and plant-based sources like beans, lentils, tofu, and tempeh.
◦ These sources provide essential amino acids that your body needs for muscle repair and
growth.
- More on this:

How Many Carbs and Fats do you need in your diet?

Carbohydrates:

1. General Recommendation:

◦ Carbohydrates should make up about 45% to 65% of your daily calories. This is a general
guideline from dietary experts.
◦ For example, if you're eating 2,000 calories daily, about 900 to 1,300 calories should come
from carbohydrates.
2. Types of Carbohydrates:
 ◦ Complex Carbs: These are found in foods like whole grains, fruits, vegetables, and beans.
They are suitable for you because they have more nutrients and fibre.
◦ Simple Carbs: These are in sugary foods and refined grains like white bread. It's better to
have fewer of these.
◦ Sugar: Sugar, in the form of white refined sugar, honey or jaggery (you can call it added
sugar), is also a form of simple carb - 4kcal per 1gm. According to the World Health
Organisation (WHO), it is recommended that added sugars should constitute less than 10%
of your total daily energy intake. They suggest reducing this to less than 5% of total energy
intake for additional health benefits.
◦ 10% of total energy intake: About 50 grams (approximately 12 teaspoons) of
added sugars daily.
◦ 5% of total energy intake: About 25 grams (approximately 6 teaspoons) of added
sugars daily.

Fats:

1. General Recommendation:

◦ Fats should make up about 20% to 35% of your total daily calories.
◦ For a 2,000-calorie diet, this means about 400 to 700 calories should come from fats.
2. Types of Fats:

◦ Healthy Fats: These include monounsaturated and polyunsaturated fats found in foods like
nuts, seeds, avocados, and fish. They are good for your heart.
◦ Limit Saturated and trans fats: These are found in butter, cheese, red meat, and fried
foods. It's healthier to eat less of them.
◦ More on this
Balancing Carbs and Fats:

• Varies by Individual: The ideal balance can vary. For example, more active people may need more
carbohydrates for energy.
• Consider Your Goals: Your needs differ if you focus on weight loss or managing certain health
conditions.

How to Count Calories

1. Identify the Calorie Content of Foods:

◦ Packaged Foods: Check the nutrition label. It will list the calories per serving. Be mindful
of the serving size; if you eat double the serving size, you consume double the calories.
◦ Fresh Foods or Homemade Meals: Use a calorie-counting guide or app. Enter the food
item (like "chicken breast" or "banana") and the quantity to find out the calories.
2. Measure Your Portions:

◦ Use Measuring Cups and Spoons: For foods like rice, cereal, or oil, measuring cups or
spoons helps you know exactly how much you eat.
◦ Weigh Your Food: A kitchen scale is the most accurate measure, especially for meat or
vegetables. (https://amzn.to/4dBCNhj)

3. Keep a Food Diary:

◦ Write It Down or Use an App: Each time you eat or drink something, record what it was
and how much you had. Apps can make this easier by saving your common foods and doing
the math.

4. Be Consistent and Honest:

◦ Include Everything: Remember to count snacks, drinks, and even small bites you take
while cooking.
◦ Account for Cooking Methods: Cooking methods can change the calorie content. For
example, frying adds more calories than grilling.

5. Set Daily Calorie Goals:

◦ Set a daily calorie goal based on whether you want to lose, maintain, or gain weight. This
could vary from person to person depending on factors like age, gender, weight, height, and
physical activity level.

Example of Counting Calories for a Day

• Breakfast: 2 boiled eggs (140 calories) + 1 slice of whole wheat bread (70 calories) = 210 calories
• Lunch: Grilled chicken breast (165 calories) + mixed salad (about 100 calories with dressing) = 265
calories
• Snack: An apple (95 calories)
• Dinner: 1 cup cooked rice (200 calories) + vegetable stir-fry (150 calories) = 350 calories
• Total: 920 calories
Now, let’s create a sample diet plan for a 36-year-old Male who weighs 90kg and is 180cm tall. He is
not very active, but he wants to lose fat.

His BMR and TDEE:

• Basal Metabolic Rate (BMR): 1850 calories per day. This is the amount of energy the 36-year-old
male needs for essential bodily functions at rest.
• Total Daily Energy Expenditure (TDEE): 2220 calories per day. Considering his sedentary
lifestyle, this is the total amount of energy he needs in a day.

Sample Indian Diet Plan (Approximately 1700-1800 Calories)

Breakfast (Approx. 300-350 Calories):

• 2 medium-sized Idlis (74 calories) or 1 small Dosa (133 calories)

• Sambar (a small bowl, about 150 calories)
• Chutney (1 tablespoon, around 30 calories)
Mid-Morning Snack (Approx. 50-100 Calories):

• A medium-sized orange or apple (around 50-80 calories)

• A handful of roasted chana (20 calories)
Lunch (Approx. 450-500 Calories):

• 2 Rotis (whole wheat, about 200 calories)

• Mixed vegetable sabzi (like beans, carrots, cauliflower, around 150 calories)
• Dal (lentils, one small bowl, around 100-150 calories)
Afternoon Snack (Approx. 150-200 Calories):

• Green tea (0 calories)

• A small handful of almonds or walnuts (around 150-200 calories)
Dinner (Approx. 500-550 Calories):

• 2 Rotis or 1 cup of brown rice (around 200 calories)

• Grilled or baked chicken (100 grams, around 150 calories) or Paneer bhurji (150 grams, around 250
calories)
• Mixed salad with cucumber, tomato, and lettuce with a lemon dressing (around 100 calories)
Evening (Optional Snack, Approx. 100 Calories):

• 1 cup of skimmed milk or low-fat yogurt (around 100 calories)

Total: Approximately 1700-1800 calories

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How much Water should you drink every day, and the importance of it?

• General Rule: A good amount of water to drink daily is about 8 glasses. Each glass should be about
the size of a small milk carton you might get at school.
• Listen to Your Body: Sometimes, you might need more water, like when it's very hot outside or
when you're playing and running around a lot. When you're thirsty, your body is saying, "Hey, I need
more water!"
Why Is Drinking Water So Important?
 1. Keeps You Healthy: Water is like the oil in a car; it helps everything in your body work smoothly.
It keeps your joints moving quickly, helps your brain think clearly, and keeps your skin looking
fresh and healthy.

2. Helps You Grow: Water is a big part of your body, and it's really important for growing. It's like the
secret ingredient that helps you get taller and more muscular.

3. Cleans Your Body: Imagine water as a little cleaning crew inside you. It washes away dirt and
germs from your insides, like taking a shower but for your inside parts.

4. Keeps You Cool: Your body gets hot when you play and run. Drinking water is like having a built-
in air conditioner. It helps cool you down so you don't get too hot.

5. Helps With Hungry Tummies: Sometimes, when you think you're hungry, you might just be
thirsty. Drinking water can help you feel full, so you don't eat snacks when you don't need them.

6. Great for Your Brain: Water helps you think better and faster. It's like a superpower drink for your
brain!

Fun Ways to Drink More Water

• Add Some Flavor: If you think water is a bit boring, add slices of fruits like lemon, strawberry, or
cucumber to make it taste fun.
• Cool Water Bottles: Having a colourful or fun water bottle can make drinking water more exciting.

—————————————————————————————————————

Is whey protein essential? Why do we need it?

Whey protein is a type of protein that comes from milk. It's like a special ingredient that you can add to your
diet, but whether you need it or not depends on what you eat daily and what your body needs. Let me explain
it:

Why Whey Protein Can Be Important:

1. Helps Build Muscles: If you think of your muscles like building blocks, protein is what those blocks
are made of. Whey protein can help strengthen your muscles, especially if you do exercises like
jumping, running, or lifting.

2. Easy to Use: Whey protein usually comes in a powder; you can mix it into things like milkshakes or
smoothies. It's a quick way to get protein, especially if you're busy or don't have time to eat many
protein-rich foods.

3. Suitable for Recovery: Your muscles might feel tired after playing a lot or doing sports. Whey
protein can help them feel better and recover faster.

4. Helps When You Don't Eat Enough Protein: Some people might not get enough protein from
their regular food, especially if they don't eat meat, eggs, or dairy products much. Whey protein can
be an easy way to add more protein to their diet.

But Remember:
 • Not Everyone Needs It: If you eat meat, fish, eggs, dairy products, beans, and nuts, you're probably
getting enough protein already.
• Balance is Key: To stay healthy, it is essential to eat different foods, not just protein. Fruits,
vegetables, grains, and fats are also important.
• Talk to a Grown-Up First: If you're thinking about trying whey protein, it's a good idea to talk to a
parent or a doctor first, especially if you're still growing.

So, Is Whey Protein Important?

• It Can Be Helpful: Whey protein can be essential for people who need more protein, like athletes or
people who don't eat many protein-rich foods.
• Not Necessary for Everyone: Many people might not need whey protein, especially if they eat a
balanced diet or enough protein from regular meals.
Whey protein is like an extra tool in your food toolbox. It can be helpful, but whether you need it depends on
what else you're eating and your body needs.

Is Creatine essential? Why do we need it?

Let’s first understand how creatine works in your body:

Imagine your body is like a toy car. To make that car zoom around, it needs batteries. In your body,
the "batteries" are called ATP (Adenosine Triphosphate), giving you the energy to run, jump, and
play.

Now, creatine is like a magic helper that makes sure your toy car never runs out of battery too
quickly. When you run out of energy, creatine steps in to recharge those batteries fast so you can
keep going without stopping. It’s like having an extra pack of super-fast chargers in your body!

So, taking creatine helps you keep your energy up longer, especially when you're doing something
really active, like running or lifting weights.

Does creatine cause Hair loss?

Creatine itself doesn’t directly cause hair loss. However, some people worry about it because
creatine might increase levels of a hormone called DHT (dihydrotestosterone). DHT is linked to
hair loss in people genetically predisposed to male pattern baldness.

But here's the thing: the research on creatine-increasing DHT needs to be more comprehensive and
conclusive. One study suggested that creatine might raise DHT levels, but that doesn't mean it will
cause hair loss for everyone. If you’re not already prone to hair loss, creatine is unlikely to cause it.

So, if you're concerned about hair loss and are genetically predisposed to it, you should monitor
how your body reacts to creatine. Otherwise, creatine is safe for most people and doesn’t lead to
hair loss.

The current evidence says it doesn’t, but if you feel it is causing you problems, avoid taking it.
Creatine is not a magic supplement.
Reading Labels:
How to
read a
Nutrition
Label on
Products:
How to design a workout plan
1. Set your goal

Imagine you have a superhero action figure you want to make more robust to lift heavier things and jump
higher. Setting clear strength goals is like deciding exactly how strong you want your superhero to be. Do
you want it to lift a car? Or maybe just an big look?

For example, if you're playing with your action figure and you decide, "I want my superhero to lift this big
toy truck by next month," that's setting a clear goal. It's like saying, "I want to be able to carry my heavy
backpack easily" or "I want to be stronger so I can climb the jungle gym without getting tired."

So, setting clear strength goals means you decide precisely what you want to be able to do that you can't do
right now, like lifting something really heavy or being able to jump high, and then you practice a little bit
every day until you can do it!

2. Assess Your Starting Point

Let’s say you have a big puzzle you want to put together. Before you start, you look at all the pieces you
have on the table to see what you’re working with. Some might be edge pieces, some are middle pieces, and
others might be corner pieces. Knowing what pieces you have helps you figure out how to start and what
your puzzle might look like when it's finished.

Assessing your starting point is like looking at all your puzzle pieces. It's like checking how strong you are
right now. Can you lift a small chair? Can you run across the playground without getting too tired? Or how
many times can you jump before taking a break?

Just like with the puzzle, knowing what you can do now helps you decide the best way to get stronger, just
like deciding how to put your puzzle together. It’s like saying, “Okay, I can jump five times without stopping,
but I want to be able to jump ten times!” It helps you see where you’re starting from to reach where you want
to go.

Can you lift a 5kg vegetable bag? You will be able to lift a 5kg dumbbell as well. You can’t? Do it with 2kg.
Do it with machines.

3. Design Your Weekly Split

- . Frequency: Choosing Your Play Days

Imagine you have a unique playground (the gym) where you can play and get stronger. But, you can’t go
there daily because your body needs to rest and grow after playing hard. So, you decide to go to this
playground 3 to 5 times a week. Think of it like this:

• If you go three times, it's like choosing to play on Monday, Wednesday, and Friday.
• If you decide on five times, it's like adding Tuesday and Thursday to your play days, giving you
more time to play different games.

- Split Routine: Planning Your Play Activities

Now, imagine your playground has different sections. One day, you play on the swings (push exercises);
another day, you play in the sandbox (pull exercises); and another day, you run and jump around the
playground (legs day). For boxing, it's like having a remarkable day where you practice jumping over
puddles (plyometric exercises) and carrying your toy box to build a fort (core exercises) for extra fun and
strength.
 • Push/Pull/Legs Split: It's like saying:

◦ On Monday (Push day), you play on the swings, pushing yourself higher.
◦ On Wednesday (Pull Day), you play in the sandbox, pulling and digging.
◦ On Friday (Legs Day), you often run and jump around, using your legs.

• Upper/Lower Split: This is another way to plan:

◦ Maybe on Monday and Thursday, you play games that use the top part of your body, like
throwing balls (upper body).
◦ On Tuesday and Friday, you focus on games that use the bottom part of your body, like
kicking soccer balls (lower body).
For extra boxing fun, you might choose a day to practice your superhero jumps (plyometrics) and build forts
(core exercises) to make sure you're fast and strong.

4. Select Exercises

Compound Movements

Compound exercises are foundational to any strength training program because they simultaneously involve
multiple joints and muscle groups. This efficiency not only saves time during your workouts but also ensures
you're maximising strength gains and calorie burn. Here's how each recommended compound movement
benefits your strength training:

• Squats: They primarily target your quadriceps, hamstrings, and glutes but also engage your core and
lower back, making them an excellent exercise for building lower body strength and stability.
• Deadlifts: This powerful lift engages the muscles in your lower back, glutes, hamstrings, and traps.
Deadlifts are exceptional for developing overall body strength, improving posture, and enhancing
grip strength.
• Bench Presses: Focusing on your chest, shoulders, and triceps, the bench press is crucial for upper
body strength. It also indirectly works your core as you stabilise the weight.
• Overhead Presses: This exercise targets your shoulders and triceps and engages your core for
stability. It's essential for building shoulder strength and improving upper-body muscle balance.
Accessory Work

Accessory exercises complement your compound movements by targeting specific muscles or muscle
groups, helping to improve imbalances, enhance performance, and prevent injury. For someone involved in
boxing, focusing on rotational exercises and shoulder stability is critical:

• Rotational Exercises improve core strength, explicitly targeting the obliques and transverse
abdominis. Strong rotational core movements are crucial for boxing, enhancing your ability to
deliver powerful punches and dodge effectively.
• Shoulder Stability Exercises: Shoulder exercises are vital for boxers to maintain joint health,
improve punch power, and reduce the risk of injuries. Exercises like lateral raises, face pulls, and
rotator cuff exercises are beneficial.
Compound movements and accessories work into your strength training plan to ensure a well-rounded
approach. Compound exercises provide the foundation for strength and muscle growth, while accessory work
addresses specific performance needs and corrects imbalances, which is critical for overall athletic
performance and injury prevention.
5. Volume and Progression.

Determining the right volume and intensity in your strength training plan is crucial for achieving maximal
strength gains while managing fatigue and recovery. Let's break down these concepts for a clear
understanding:

Reps and Sets for Pure Strength

• Reps (Repetitions): This is the number of times you perform an exercise without stopping. You
should complete 3-6 repetitions of a given exercise to build pure strength. This low rep range is ideal
because it allows you to use heavier weights, which is more effective in increasing muscle strength.
• Sets: This refers to the number of cycles of reps that you complete. For strength training, it is
recommended to perform 3-5 sets of each exercise. This volume is sufficient to stimulate muscle
strength improvements without leading to excessive fatigue, which can compromise recovery and
progress.
Working within this rep and set range encourages your muscles to adapt to handling heavier loads, enhancing
your overall strength. It's essential to ensure that the weight you choose makes completing the last rep
challenging but still allows you to maintain proper form throughout all sets.

Progressive Overload

• What It Is: Progressive overload is the principle of gradually increasing the demands on your
musculoskeletal system to continue gaining muscle strength and endurance. It means making your
training progressively more challenging over time.
• How to Implement It: You can apply progressive overload in several ways:
◦ Increasing the Weight: This is the most straightforward method. As you get stronger, you
should increase the weight you lift for a particular exercise. The increments should be small
enough to manage safely but significant enough to challenge your muscles.
◦ Increasing Volume: Increasing your training volume is another way to implement
progressive overload. This could mean doing more sets or reps with the same weight. It's a
good strategy when you need more time to move up in weight or want to focus on endurance
and strength.
◦ Improving Form: Sometimes, making an exercise more effective isn't about lifting heavier
or doing more reps but improving how well you perform each rep. Better form increases the
effectiveness of the exercise and can lead to strength gains.
◦ Reducing Rest Time: Decreasing the time you rest between sets can make your workout
more challenging. This approach can enhance muscular endurance and cardiovascular
fitness, contributing to overall strength.

Now it's time for a sample workout plan for someone who wants to work out 4 days a week and wants
to emphasise his shoulders and legs more but less on the triceps and chest.

Day 1: Lower Body (Legs Focus)

1. Squats (Compound) - 4 sets of 5 reps

2. Deadlifts (Compound) - 3 sets of 5 reps
 3. Lunges (Accessory) - 3 sets of 8 reps per leg
4. Leg Press (Accessory) - 3 sets of 6 reps
5. Calf Raises (Accessory) - 4 sets of 10 reps
Day 2: Upper Body (Shoulders Focus)

1. Overhead Press (Compound) - 4 sets of 5 reps

2. Lateral Raises (Accessory) - 3 sets of 8 reps
3. Face Pulls (Accessory for shoulder health) - 3 sets of 12 reps
4. Shrugs (Accessory for traps/upper back) - 3 sets of 10 reps
5. Upright Rows (Accessory) - 3 sets of 8 reps

Day 3: Rest or Active Recovery

Active recovery can include light cardio, stretching, or yoga to promote muscle recovery and flexibility.

Day 4: Lower Body (Legs Focus)

1. Front Squats (Compound) - 4 sets of 5 reps

2. Romanian Deadlifts (Compound, hamstring focus) - 3 sets of 6 reps
3. Step-Ups (Accessory) - 3 sets of 8 reps per leg
4. Leg Curls (Accessory, hamstring focus) - 3 sets of 10 reps
5. Seated Calf Raises (Accessory) - 4 sets of 12 reps

Day 5: Upper Body (Shoulders Focus, Less Chest/Triceps)

1. Arnold Press (Compound) - 4 sets of 6 reps

2. Reverse Flyes (Accessory for rear delts/upper back) - 3 sets of 10 reps
3. Cable Lateral Raises (Accessory) - 3 sets of 8 reps per arm
4. Bent Over Lateral Raises (Accessory for rear delts) - 3 sets of 10 reps
5. Farmer’s Walk (Accessory for overall shoulder and grip strength) - 3 rounds, 1 minute each

Days 6 & 7: Rest

These days are used for full recovery, focusing on good nutrition, hydration, and sleep.

Another sample is someone who wants to train for boxing 3 days a week and also weight train 3 days a
week; the person is 120kg and 6ft in height.

Day 1: Boxing Training

• Warm-Up: 10 minutes of jump rope or light jogging to get the heart rate up.
• Technique Work: 30 minutes focusing on punching techniques and combinations with a coach or on
a heavy bag.
• Conditioning: 20 minutes of high-intensity interval training (HIIT), including burpees, sprints, and
shadowboxing with quick bursts of effort followed by short rest periods.
• Cool Down: Stretching and flexibility exercises for 10 minutes.
Day 2: Weight Training (Lower Body Focus)
 • Squats: 4 sets of 8 reps to build leg strength and power.
• Deadlifts: 3 sets of 8 reps to improve overall body strength, focusing on the back and hamstrings.
• Lunges: 3 sets of 10 reps per leg for balance and unilateral strength.
• Calf Raises: 4 sets of 12 reps to strengthen the calves, important for footwork in boxing.
• Core Work: Planks and Russian twists for core stability and rotational strength.
Day 3: Boxing Training

• Warm-Up: Dynamic stretching and light cardio for 10 minutes.

• Pad Work: 30 minutes working on speed and accuracy with a coach or partner.
• Defensive Drills: 20 minutes focusing on footwork, head movement, and blocking.
• Cool Down: 10 minutes of yoga or Pilates for flexibility and core strength.
Day 4: Weight Training (Upper Body Focus)

• Bench Press: 4 sets of 8 reps for chest and triceps strength.

• Pull-Ups: 3 sets to failure to strengthen the back and biceps.
• Shoulder Press: 3 sets of 8 reps to enhance shoulder strength and stability, crucial for punching
power.
• Dumbbell Rows: 3 sets of 8 reps per arm to balance upper body strength.
• Core Work: Leg raises and oblique crunches for core strength.
Day 5: Rest or Active Recovery

Active recovery could include light walking, swimming, or cycling at a low intensity to help muscles recover
while staying active.

Day 6: Boxing Training

• Warm-Up: 10 minutes of jump rope for agility and coordination.

• Sparring: If available, 30-40 minutes of light to moderate sparring focusing on applying techniques
in a controlled environment.
• Bag Work: 20 minutes on the heavy bag, focusing on power and combination punches.
• Cool Down: Stretching and foam rolling for 10 minutes.
Day 7: Weight Training (Full Body Focus)

• Clean and Press: 3 sets of 6 reps for explosive power and full-body strength.
• Kettlebell Swings: 4 sets of 15 reps for hip drive and endurance.
• Box Jumps: 3 sets of 10 reps for lower body power and agility.
• Push-Ups: 4 sets to failure for chest and core stability.
• Core Work: Plank variations and medicine ball slams for core power.
Now it’s time for the big question: How do we progressive overload?

1. Increase the Weight

The most straightforward progressive overload method is to increase the weight you lift. Once you can
perform your target number of reps and sets with a given weight while maintaining proper form, it's time to
add more weight. Even a slight increase can significantly impact your strength over time.

2. Increase the Volume

Volume refers to your total work, calculated as sets x reps x weight. You can increase the volume by adding
more sets or reps to your exercises. If you've been doing three sets of 8 reps, try increasing to 4 sets or doing
ten reps instead. This method is particularly useful for building muscle endurance and size.

3. Increase the Frequency

Frequency is how often you train a particular muscle group. Increasing your training frequency forces your
body to adapt to a higher workload. For example, if you've been working out each muscle group once a
week, consider moving to a twice-a-week schedule for each group.

4. Enhance the Intensity

Intensity can refer to several aspects of your workout, including how much weight you lift (as a percentage
of your one-rep max) or how hard the workout feels. You can increase intensity by lifting weights, reducing
rest times between sets, or incorporating more challenging exercises.

5. Improve Exercise Technique

Improving your form and technique can also be a form of progressive overload. Better technique often lets
you lift more weight more efficiently, targeting the intended muscles more effectively. This improvement
can lead to strength gains even without changing other variables.

6. Vary the Exercises

Changing your exercise routine can challenge your muscles in new ways, leading to continued growth and
improvements. If you've plateaued with certain exercises, try different variations to target the muscles
differently, promoting adaptation and growth.

7. Alter Rest Periods

Decreasing the amount of rest between sets increases the intensity of your workout and can improve
muscular endurance and cardiovascular capacity. If you've been resting for 90 seconds between sets, try
shortening this to 60 seconds.

8. Increase Time Under Tension

Time under tension refers to how long a muscle is under strain during a set. You can increase this by slowing
down an exercise's eccentric (lowering) phase, adding pauses at the most challenging part of the movement,
or increasing the reps by focusing on slow, controlled movements.
General FAQs
1. Is Aspartame Safe in Diet Coke? Or Is Diet Coke or Coke/Pepsi Zero Safe?: Aspartame is a widely
used artificial sweetener found in many low-calorie and diet products, including Diet Coke. There has
been considerable debate over its safety, but here are some key points to consider:

Safety Assessments

Regulatory Approvals: Aspartame has been approved by significant health and safety regulatory bodies
worldwide, including the U.S. Food and Drug Administration (FDA), the European Food Safety Authority
(EFSA), and the World Health Organization (WHO). These agencies have deemed aspartame safe for
consumption within established daily intake limits.

Acceptable Daily Intake (ADI): The FDA sets the ADI for aspartame at 50 milligrams per kilogram of body
weight per day. For most people, this is much higher than the amount consumed through typical diet
products.

Cancer Risk: Early studies raised concerns about a potential link between aspartame and cancer. However,
extensive research and reviews by health organizations have not found conclusive evidence to support this
claim.

Phenylketonuria (PKU): Individuals with the genetic disorder PKU cannot metabolize phenylalanine, a
component of aspartame. They must avoid aspartame altogether.

General Population: Most people consider aspartame in moderate amounts safe. Some studies suggest that
excessive intake of artificial sweeteners might negatively affect metabolism and gut health, but more
research is needed.

2. How to reduce Cholesterol?

Eat Heart-Healthy Foods

• Increase Soluble Fiber Intake: Foods high in soluble fiber can help reduce cholesterol absorption
into the bloodstream. These include oats, barley, beans, lentils, fruits (like apples and oranges), and
vegetables.
• Choose Healthy Fats: Replace saturated fats with healthier unsaturated fats. Use olive oil instead of
butter and lard. Avocados, nuts, and seeds are also good sources of healthy fats.
• Include Omega-3 Fatty Acids: These are beneficial for heart health and can be found in fatty fish
like salmon, mackerel, and sardines, as well as flaxseeds and walnuts.
2. Limit Unhealthy Fats

• Reduce Saturated Fats: These fats in red meat and full-fat dairy products can raise your total
cholesterol. Try to limit your intake.
• Eliminate Trans Fats: Often found in margarines, packaged baked goods, and fried foods, trans fats
are harmful and can increase LDL cholesterol (bad cholesterol).
3. Eat More Fruits and Vegetables
 • These are low in calories and high in fiber, vitamins, and minerals. They help maintain a healthy
weight and reduce cholesterol levels.

4. Choose Whole Grains

• Whole grains like brown rice, whole wheat, quinoa, and oats can help reduce cholesterol levels and
improve heart health.
5. Reduce Sodium Intake

• Excessive salt can raise blood pressure and risk heart disease. Opt for fresh, unprocessed foods and
use herbs and spices for flavor instead of salt.
6. Consume Lean Protein Sources

• Opt for lean meats, poultry without skin, and fish. Plant-based proteins like beans, lentils, and tofu
are also excellent choices.
7. Limit Sugar Intake

• High sugar consumption can lead to weight gain and higher cholesterol levels. Avoid sugary drinks,
sweets, and processed foods with added sugars.
8. Drink Alcohol in Moderation

• Moderate alcohol consumption might be linked with higher levels of HDL cholesterol (good
cholesterol), but the benefits aren't strong enough to recommend alcohol for anyone who doesn't
already drink.
Lifestyle Changes

• Exercise Regularly: Physical activity can help raise HDL cholesterol and lower LDL cholesterol.
Aim for at least 30 minutes of exercise most days of the week.
• Maintain a Healthy Weight: Losing excess weight can help lower cholesterol levels.
• Quit Smoking: If you smoke, quitting can improve your HDL cholesterol level and benefit your
heart health.

3. What is the DASH diet?

The DASH diet stands for Dietary Approaches to Stop Hypertension. It’s a diet plan specifically
designed to help lower blood pressure, promote overall heart health, and help with weight loss.

Here’s a quick breakdown of what the DASH diet involves:

1. Fruits and Vegetables: These are the stars of the DASH diet. You’re encouraged to eat
plenty of them because they’re rich in nutrients like potassium, magnesium, and fiber, which
help lower blood pressure.

2. Whole Grains: Foods like whole wheat bread, brown rice, and oats are recommended
because they provide energy and fiber without spiking your blood sugar.

3. Lean Proteins: The diet includes lean meats, fish, poultry, and plant-based proteins like
beans, lentils, and nuts. These sources of protein are lower in unhealthy fats.
 4. Low-Fat Dairy: Low-fat or fat-free dairy products are part of the DASH diet. They provide
calcium and vitamin D, which are important for heart health.

5. Healthy Fats: Healthy fats from sources like nuts, seeds, and vegetable oils are encouraged,
while saturated and trans fats are limited.

6. Low Sodium: A key aspect of the DASH diet is reducing sodium (salt) intake. This means
choosing fresh, unprocessed foods over packaged and processed ones that often contain high
sodium levels.

7. Moderate Sweets and Sugars: Sweets and sugary drinks are limited, and the focus is on
consuming natural sugars from fruits rather than added sugars.

Health experts highly recommend the DASH diet because it’s balanced and sustainable and has
been proven to help lower blood pressure, reduce the risk of heart disease, and improve overall
health. It’s not just for people with high blood pressure; anyone can benefit from it.

4. How to eat protein with a high uric acid problem?

When dealing with high uric acid levels, which can lead to gout, managing your diet is crucial.
Here’s a guide on what to eat and what to avoid:

Foods to Eat:

1. Low-Purine Foods:

◦ Fruits: Cherries, strawberries, blueberries, and other fruits.

◦ Vegetables: Most vegetables are good, particularly leafy greens, bell peppers, and
carrots.
◦ Whole Grains: Brown rice, whole wheat bread, and oats.
◦ Low-Fat Dairy: Milk, yogurt, and cheese.
◦ Legumes: Lentils, beans, and peas (in moderation).
◦ Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds.
◦ Lean Proteins: Eggs, chicken breast, and tofu.
◦ Water: Stay well-hydrated to help flush uric acid from your system.
2. Coffee and Green Tea:

◦ These beverages may help lower uric acid levels when consumed in moderation.
3. Vitamin C-Rich Foods:

◦ Oranges, lemons, and other citrus fruits. Vitamin C has been shown to help lower
uric acid levels.
Foods to Avoid:

1. High-Purine Foods:

◦ Red Meat: Beef, lamb, and pork.

◦ Organ Meats: Liver, kidneys, and other organ meats.
◦ Seafood: Shellfish, sardines, anchovies, and mackerel.
◦ Certain Fish: Tuna, trout, and haddock.
◦ Alcohol: Beer and liquor can increase uric acid levels. Wine is better in moderation,
but it’s still wise to limit alcohol overall.
2. Sugary Foods and Drinks:

◦ Sweetened Beverages: Soda and other sugary drinks.

◦ High-Fructose Corn Syrup: Found in many processed foods, such as candies,
cereals, and fruit juices.
3. Refined Carbohydrates:

◦ White bread, pastries, and sugary snacks. They don’t contain purines, but they can
contribute to obesity, which can worsen gout.
4. Certain Vegetables (in moderation):

◦ Spinach, asparagus, and mushrooms are higher in purines compared to other

vegetables, but they don’t usually trigger gout attacks. Still, it might be good to limit
them.
Lifestyle Tips:

• Weight Management: Being overweight can increase uric acid levels, so maintaining a
healthy weight is important.
• Stay Hydrated: Drinking plenty of water helps flush uric acid from the body.
• Limit Stress: Stress can sometimes trigger gout attacks, so managing stress through
relaxation techniques can be beneficial.

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