Protein: What It Is and How Much You Need
Protein is the building block of muscle—without it, muscle growth and repair can’t happen. It’s essential for anyone looking to build or maintain muscle, and the question is: how much protein should you actually eat? We recommend a minimum of 1.4 grams of protein per kilogram of your body weight daily. For those who want […]
Time to Weigh Yourself: A Guide to Accurate Measurement
Welcome back to Back to Basics, Mondays! Today, we’re discussing a topic many find intimidating: weighing yourself. Why Do We Feel Nervous About Weighing? Let’s be honest— stepping on the scale can evoke mixed feelings. Sometimes, the number will go down, which feels great. Other times, it fluctuates or goes up, and that can be […]
How to Properly Weigh Your Food for Accurate Nutrition – A Guide from Back to Basics
Welcome back to Back to Basics, Mondays! Today, I’m going to show you how to correctly weigh your food—an essential step to tracking your nutrition accurately. What Parts of Food Should You Remove Before Weighing? When measuring your food, especially if you’re meal prepping, it’s important to weigh the edible parts only—not the bones, […]
How to Structure an Effective Workout – A Guide in Three Phases
Welcome back to Back to Basics, Mondays! Today, I’ll help you understand how to structure your workout effectively. We’ll break it down into three key phases: Warm-up, Main session, and Cooldown. 1. The Warm-up Start your workout with about 5 minutes of light activity, such as jogging, cycling, or jumping rope, to elevate your […]
Eggs: The Ultimate Protein Source? – A Back to Basics Guide
Welcome back to Back to Basics, Mondays! Today, we’re diving into a topic many of you ask about: eggs. Specifically, should you eat the egg whites, the yolk, or both? Egg Whites vs. Egg Yolks: What’s the Difference? Egg Whites: Very low in calories Rich in protein Virtually fat-free Egg Yolks: Higher in calories and fats […]
How Often Should You Workout Per Week? – A Back to Basics Guide
Welcome back to Back to Basics, Mondays! Today, we’re discussing a common question: How many times should you train each week? The Basics of Workout Frequency The ideal number of training days depends on your schedule, goals, and experience. But generally: Minimum: Aim to train at least twice a week. Consistency is key. More is better: The more […]
Protein: The Building Block of Muscle
Welcome back to Back to Basics, Mondays! Today, we’re diving into protein—one of the essential macronutrients and the fundamental building block of muscle. Where Do We Get Protein? Protein is primarily found in main dishes like: Meat Poultry You can also boost your protein intake with side dishes such as: Broccoli Brussels sprouts Kidney […]
Fats: What They Are and Why They Matter
Welcome back to Back to Basics, Mondays! Today, we’re talking about fats—a crucial nutrient often misunderstood or misrepresented in diets. How Many Calories Are in Fats? Fats provide 9 calories per gram, making them the most calorie-dense macronutrient. There are two main types of fats: Saturated fats (usually considered less healthy) Unsaturated fats (considered healthy) What’s […]
Understanding Calories: What They Are and How to Track Them
Welcome back to Back to Basics, Mondays! Today, we’re going to break down calories—what they are and how you can effectively track them to achieve your fitness goals. What Are Calories? Calories are a unit of energy that fuels your body. Every activity you do, from walking to lifting weights, requires energy, and that’s […]
Supplements: Which Level Are You At? – A Guide to Supplementation for Every Stage
Welcome back to Back to Basics, Mondays! Today, we’re diving into supplementation—specifically, which supplements are suitable for different levels of training. Whether you’re just starting out or looking to optimize your gains, this guide will help you determine what to take. Level 1: The Beginner If you’re new to the gym, everyone should start with […]