7 Skinny Fat Workout Tips (No #7 is my favorite)

Skinny Fat guys/gals can’t play by the normal rules of the game—High Volume Split routines, light weights for more reps, doing steady state cardio, eating a high carb, high protein diet and so forth won’t work for them.

I have tried following these conventional rules/guidelines for a long time and as a result only achieved an average Skinny Fat Physique in 9 long years!

Essentially went from Skinny to Skinny Fat (not a good condition to be in, see above picture).

I still remember those Skinny Fat days. I used to go to the gym, and used to look at skinny kids and think… heck, even they look better than I look right now:(

I just couldn’t believe after putting in so much effort of going to the gym 5-6 times a week, eating every 2-3 hours mostly clean food and yeah a lot of boiled chicken with broccoli, I was still not happy with the way I looked.

Don’t get me wrong here. My health improved (my immune system was not up to the par during my teens) so for sure I was falling sick less often, my digestion dramatically improved, my energy levels were high.

Yes, I did gain some muscle-I did; but there was something inherently wrong with the way I trained and ate.

There was my voice inside me that whispered- Akash there is a much smarter, simpler and more effective way to build your physique. And this ONE FINE DAY, I saw two things and it just clicked. Like a switch. (I hope it does for you when you read this post and probably other related posts on my blog)

1 I read this quote somewhere.

2. I saw Steve Reeves classic body shot.

If you have read my full story, you’ll understand how Steve Reeves has inspired me and refuelled my motivation to start re-building my physique with a completely different set of workout and diet guidelines.

So I immediately threw out all the bodybuilding magazines, stopped listening to gym trainers (who probably had superior genetics or/and were on steroids..Hey I am not judging here..to each his own…but what works for them would not have worked for my Skinny Fat genetics)

Over time, I learned a LOT about how to make my Skinny Fat genes respond. I won’t say that I have reached my dream physique, but I have made some great progress.

Here are some of my current pictures at the time of writing this article:

In this article, you’ll read about some very important workout tips that when applied to your training over time will help you completely transform yourself. Just don’t expect instant results.

Here we go:

Skinny Fat Workout Tip # 1

Let go of the ‘Bulk’ or ‘Cut’ mentality

There is a place for ‘bulking’ and ‘cutting’ in our calendars, but not when you have 20% body fat and little muscle mass to show.

Generally speaking from experience in counselling hundreds of Skinny Fat guys/gals, do know that most of them start off with a body fat percentage of 21-24% (for ladies is somewhere between 33-37%) with relatively little muscle mass. This certainly is true if you are an Asian like me.

Related: Why are Indians Skinny-Fat?

So THE question or should I say dilemma that stands out for Skinny fat guys are:

Should they bulk or cut?

My answer: Neither!

This is one of the BIGGEST Skinny Fat mistakes I made and paid dearly in terms of my health, wasted food, supplements and time.

In the picture below, where I am wearing a red T-shirt, my body fat was around 18-20% like most Skinny-Fat guys. And out of desperation, I made the decision to bulk up. And so I did.

I gained weight, a lot of it, but unfortunately, most of it was fat. Great! Awesome, more belly fat, little muscle gain. There were times when due to inflammation my waist measured almost 39-40 inches!

40 Fu#$king inches!!

I could never have imagined this. Especially being a health club owner at that time, I started to feel like a hypocrite. Just imagine my state of mind.

We as Skinny Fat guys/gals gain belly fat pretty easily. When calories are increased way more than your TDEE, your body stores most of the calories as fat. For people who are genetically superior, most calories go into muscle building.

Professor Jimmy Bell, head of the molecular imaging group at the Medical Research Council’s centre at Imperial College coined a new term for us Skinny Fat people-

‘TOFI’-Thin on the Outside, Fat on the inside.

TOFI…haha….as if our problems weren’t enough…haha…we’ll take it…with a grain of salt.

But seriously, he goes on stating that TOFI’s need to take extra care of their health than their counterparts, as they are more predisposed to storing belly fat than others.

In his own words:

“TOFI’s need to worry more about their health than others, because the fat deposits they carry are hidden in the white fat that lies around the vital organs, streaked through the underused muscles, and wrapped around the heart. It is this fat that sends out chemical signals which eventually leads to insulin resistance, diabetes and heart conditions, rather than the fat lying in dimples underneath the skin.”

So stop thinking in terms of ‘bulking’ or ‘cutting’. Instead, build muscle and lose fat at the same time.

Skinny Fat Workout Tip # 2

Let go of cardio….for your sake.

There is no hint of doubt in my mind that you can beat the ‘Skinny Fat Syndrome‘ with the potent combination of weight training and HIIT.

Being Skinny Fat means less muscle mass and both the activities that I just mentioned builds a lot of it. I have tried both steady state cardio and HIIT, along with weight training, and have always felt ‘Flat’ especially after a cardio session.

But when I do a sprint or any such HIIT type workouts- Oh I feel good.

I feel good & strong. Plus I save time.

A lot of it. That’s why my total workout time commitment per week hardly goes over 5 hours. That’s not even 5% of your week (There are 168 hours in a week)

Skinny Fat Workout Tip # 3

Reduce your workout frequency ideally 3 times a week, maybe 2 times.

Most bodybuilding routines are useless and won’t produce the results you desire.

Stop following chiselled-to-perfection Instagram fitness models/bodybuilders who tell you to use extremely high volume with light-moderate weights 6 times a week.

It may work for them, but not for you.

I have 10 years of workout experience using bro-splits 5-6 times a week, using isolated exercises on machines and they don’t work! Period.

Neither will Full Body workouts will work, unless you are a beginner. They are just too taxing for our body type.

So what’s the way out??

I have tried both. And a hybrid split works out the best. I call it FBX (Fabulous Body) Workout Routine.

Listen, I don’t claim to have a miracle routine which will make you shredded in no time. Nor I will give you any fancy exercises (unless you call a trap-bar deadlift one).

Over many years of going through scores of scientific literature, journals, books, reading what the industry experts have to say, and most of all applying these theories relentlessly on myself and hundreds of skinny fat individuals, I have come to know the right volume, a rep range, body part combinations, and other important variables and guidelines that can work well for any Skinny Fat person.

I cover everything including diet and nutrition in my 18-week LEAN-The Ultimate Skinny Fat Solution Course.

Skinny Fat Workout Tip # 4

Put special emphases on few key movements.

Prioritize as follows: Trap-Bar Deadlift (or squats until you manage to get the trap-bar), military press, weighted pull-ups, incline chest press, barbell curls, single arm triceps extension. In that order.

Skinny Fat people are characterized by narrow shoulders, thin arms, long neck and small rib-cage, perhaps a small head. Prioritizing key compound lifts as mentioned above will kick start you into growth, optimize your hormonal profile much more than isolated lifts can do.

Let me quote Stuart Mc-Roberts best selling author of Brawn, Beyond Brawn:

“If you want to add 3 inches on arms, for example, you’ll need to build around 30 to 40 pounds (14 to 18 kg) of muscle over your whole physique. You can’t do that by focussing on your arms. About two-thirds of your body’s total muscle mass in your thighs, buttocks and back.

Your shoulders, chest, abs, arms, forearms and calves made up one-third of your total muscle mass. Working your thigh-hip-back structure (through squats/deadlifts), yields substantial growth in that large area.

But the same movements also produces growth elsewhere. To build yourself up substantially, focus on big exercises, not detail exercises.”

Skinny Fat Workout Tip # 5

Don’t completely forget isolation exercises.

Yes, compound lifts should be your focus 80% of the time. What about isolation exercises? These become important when you start to lean up. For example, when we Skinny Fat people start going below 15% few questions start to crop up again-

• I am looking thin, should I go on a proper bulk now?
• Should I increase my calories to above maintenance to increase muscle growth and so forth…

Hey, I get it. Going from 20% to 15% for a Skinny Fat is pretty easy. Things start to get tough when you want to go from 15% to 10%. Our bodies go into an alarm mode, starts partitioning more calories towards storing body fat. Since 5% of fat loss is a lot of fat, you start to look smaller (fat is like cotton and muscle like a piece of iron).

Our bodies go into an alarm mode, starts partitioning more calories towards storing body fat. Since 5% of fat loss is a lot of fat, you start to look smaller (fat is like cotton and muscle like a piece of iron).

These are legit issues which go on in our mind, and to combat that giving special focus on a few techniques can help you look bigger than you otherwise are.

Most of the changes are related to diet and nutrition.

Related:

Skinny Fat Diet Tips.

Skinny Fat Workout Tip # 6

Be mindful of the recovery process.

The day I do an all-out sprint there is no way I can even think of doing another session the next day. This is because our recovery sucks!

That’s why I cannot weight train more than 3 times a week.

That’s why I always need a de-load week every now and then.

That’s why I just cannot function well if I don’t sleep 7-8 hours a day.

One of the main reason why I gained a lot of belly fat earlier was that I was overtraining.

Overtraining leads to excess cortisol levels which are clearly linked with storage of more belly fat.

Always be conservative when it comes to your exercise. Less is more.

Related:

Skinny Fat Solution: 9 Effective Ways to Cure Skinny Fat

Skinny Fat Workout Tip # 7

Stay active overall.

When I said skip your cardio, I really mean it. Once in a while its ok to do it (Not every time we are up for an all-out session…I get it).

So what do you do on your off days? Sit on your ass and do nothing?

Far from it.

I strongly suggest you include walking as part of your lifestyle.

Aim for 10,000 steps on these days or shoot for at least 50,000 steps in a week.

Go for a long walk with your sweetheart, go play with your son (he won’t know you are doing it to for your step count..you mean person)

5 miles (10,000 steps) in total will burn few hundred calories and 100% of calories come from fat.

I know over time your body adapts and burns even less.

I get it, but in long term, these calories add up. The best thing about these low-intensity activities like walking is that they don’t eat into your recovery and you can hit your weight session with a lot of intensity.

Makes sense?

Still not sure? Think of a time when you played a sport like a tennis for an hour or so, and you were sore that you weren’t able to lift weights the next day? And what happens when you miss your weight training, you lose muscle.

Conclusion

Being Skinny Fat is a blessing more than a curse. You may not agree with this statement now, but eventually, you will. I am SUPER GRATEFUL for my Skinny Fat genes.

Only because I had an issue that I was not happy with, did I worked towards it. What if I was naturally broad like my brother? (He hates it when I play the genetic card with him..sorry bro…)


Maybe I would not be in this profession at all!

A quote by Jef Bezos Founder of Amazon fits right in:

“One of the huge mistakes people make is that they try to force an interest on themselves. You don’t choose your passions. Your passion chooses you.”

Maybe I was destined to be in the profession of helping people get fit and healthy (especially Skinny Fat people) and only if I had the faced the struggle myself I am actually able to emphasize with people similar to me.

I’ll leave you with a quote by Bruce Lee to ponder over:

“Do not pray for an easy life, pray for the strength to endure a difficult one”

Have any doubts/questions that pop up in your mind? Head over to our free community and ask questions!

5 Skinny Fat Diet Tips [and lifestyle tips]

If you think that being overweight/obese is a big problem, think again!

Yes, BMI is outdated and does not tell you the complete story.

A study spanning almost four decades and involving more than 100,000 adults in Denmark has found that those with an ‘overweight’ body mass index (or BMI) were more likely to live longer than those in the ‘healthy’, ‘underweight’, and ‘obese’ categories.

A 2013 meta-analysis of 97 studies found that being overweight was associated with a lower risk of death than having a normal BMI – a surprising finding that echoed a 2005 study by the same researchers.”

There is no guarantee that if you are in the normal range of BMI you are healthy and fit.

A new epidemic has started to come up and it’s called TOFI–Thin on the outside, and fat on the inside.

This term is coined by Professor Jimmy Bell, head of the molecular imaging group at the Medical Research Council’s centre at Imperial College, London.

Dr Bell concludes that TOFI’s need to worry more about their health than others.

In his own words:

“Tofis probably need to worry more about their health than others, because the fat deposits they carry are hidden in the white fat that lies around their vital organs, streaked through their underused muscles, and wrapped around the heart. It is this fat that sends out the chemical signals which eventually lead to insulin resistance, diabetes and heart conditions, rather than the fat lying in dimples underneath the skin.”

We commonly call this condition being Skinny Fat.

I have been Skinny Fat most of my life and I hated it.

In the picture above I made the mistake of eating Big to get Big.

5 Skinny Fat Diet & Lifestyle Tips from akash sehrawat

Related:

3 Biggest Skinny Fat Mistakes You Are Making That You Don’t Know About

Instead, I just got Big on my belly with hardly any muscle gain. 🙁 See the picture above.

In this post, I’ll give you 5 Skinny Fat Diet and Lifestyle tips that will help you become LEAN (as it helped me, see my recent pics) and not Skinny Fat.

Here we go:

Skinny Fat Diet & Lifestyle Tip #1

Runaway from the word ‘Bulk

Bulk means to gain weight. It’s a license to eat. And when we as Skinny Fat people get this license, out of desperation we foolishly think that eating more food is the best way to gain muscle.

Isn’t that what the muscle-bound gurus or the bros in the gym preach?

A one-fit solution to all your problems.

Just gonna eat big…Bro.

Well, unfortunately, your Skinny Fat genes partition those extra calories into fat.

You see you don’t many calories to build muscle, just a few hundred calories over your TDEE.

In fact, if you are a newbie or haven’t gained enough muscle, you can gain muscle even by staying in a caloric deficit! Read this.

Skinny Fat Diet & Lifestyle Tip #2

Prioritize protein and healthy fats over carbs

Your favorite macronutrients should be protein and healthy fats. If you still haven’t got over the low-fat craze, then my friend you ruining your body with excess carbs, mostly the refined ones.

I highly urge you to get a clear idea about fats and how they have been unfairly demonized.

Saturated fat: good or bad?

Fat: The Ultimate Guide to the Most Misunderstood Macronutrient

Always strive to get enough protein and healthy fats in every meal.

And if you have read my blog and know about me, you know I swear by Intermittent Fasting where I eat ONLY two meals a day. You can read about my eating pattern here.

Skinny Fat Diet & Lifestyle Tip #3

Cycle your carbs intelligently

Hey, carbs inherently are not bad. I do eat around 40% of my calories from carb sources.

I have tried to lift weights both on a low carb diet <100g per day and on a moderate carb diet ~200-250g and I can say with reasonable confidence that higher carbs result in better workouts, better pump in the gym.

Don’t forget each gram of carb holds 3g of water and combine that with glycogen stores in your muscles you muscle are bound to look bigger!

Related:

Good Carbs Vs. Bad Carbs: The Complete List

Skinny Fat Diet & Lifestyle Tip #4

Sleep a lot. I mean a lot. Take naps if needed.

How much should you sleep? More than 6 hours for sure. That’s how much an average person sleeps.

How much do I sleep? 8 hours.

I tried 6 hours for a short time, but I always felt low on energy.

My work suffered and so did my workouts. I average between 7-8 hours per night (including naps). That should be good enough for you.

Most people are worried more about how many grams of protein their whey powder has rather than how many hours of sleep they are getting!

Don’t be that person, and do things that matter and sleep matters a lot. Nap whenever you can if you cannot get more than 6 hours a night due to whatever reason.

Skinny Fat Diet & Lifestyle Tip #5

Don’t feel sorry for your genetics.

Instead, use it to fuel your desire. I use to play the genetic card a lot. Especially with my brother who is naturally broad than me.

Guess who’s who:

But I am at peace with it now. Genetics do play a very important role (here I go again) in how you look and how much and how soon you’ll build muscle and lose fat, but hard work beats talent (in this case it’s one’s genetics) every time talent doesn’t work hard.

Note: I am not comparing myself with my brother. To each his own. He is amazing..:)

So stop being a cry baby and cursing your genetics. Use it to fuel your desire, become obsessed with it, and build a LEAN & Healthy Physique that you could be proud of!

Fast track your results by enrolling in my new course LEAN which I specially designed for Skinny Fat people.

If you have any doubts or queries, let me know in the comments below!

How to Balance These Hormones To Burn Belly Fat

Cannot seem to burn belly fat?

Do you seem to hit a weight loss plateau?

Can’t seem to move the weight scale even though you seem to be doing everything right like eating correctly and exercising enough?

Well, there can be many reasons for the same, some of the lesser-known but important ones are listed in this article.

In this post, I want to discuss hormones. Your body’s endocrine system or your hormonal system is a very delicate system and due to various reasons like exposure to environmental toxins, stress, lack of sleep, excess sugar, alcohol, caffeine they may be thrown out of balance which may be a strong reason behind your body stubbornness in shedding weight, particularly around the belly area.

Your body’s endocrine system or your hormonal system is a very delicate system and due to various reasons like exposure to environmental toxins, stress, lack of sleep, excess sugar, alcohol, caffeine they may be thrown out of balance which may be a strong reason behind your body stubbornness when trying to burn belly fat, particularly around the belly area.

Let’s discuss three of the most powerful hormone that may cause many health issues especially fat gain when not rectified:

Estrogen: Estrogen is a female sex hormone, but men also have it in limited quantities. In right quantities, estrogen plays important functions in both men and women. But when you become estrogen dominant, i.e. the level of estrogen increases in your body this can be very bad and lead to a host of health issues.

In most cases, the way we accumulate excess estrogen is through our diet and the environment. When we eat foods like soy, or animals which are fed hormones, antibiotics, or eat vegetables and fruits which are treated with pesticides, and other harmful toxic compounds we accumulate estrogen in our bodies.

How can you tell if you are estrogen dominant?

If you are women, and have PMS, fatigue, headaches, too much weight around your hips, and abdomen area and have a really hard time losing weight than you are estrogen dominant.

For men, if you have low libido, little motivation, increased weight around your abdomen area, and can’t seem to gain or even retain lean muscle mass then you are estrogen dominant. One other common condition in men is gynecomastia, that is men with too much estrogen in their system may start developing male breast.

burn belly fat

Here are some of the ways that will allow you to lower estrogen levels in your system:

Minimize your toxic overload including xenoestrogens like BPA found in plastic products. Besides this, try and eat as much organic produce, and avoid any commercially raised meats and dairy which are full of antibiotics, pesticides and other artificial hormones.

Increase your omega-3 content by eating fish, free from mercury. If you don’t eat fish, I highly recommend you supplement with a fish oil, better yet a krill oil. You also need to reduce your intake of omega-6 which is found in vegetable oils like sunflower, saffola etc and replace these oils with more healthier versions like ghee and/or coconut oil.

Reduce or completely cut down your alcohol intake as alcohol increases estrogen levels.

Insulin

Insulin is a hormone released by the beta cells of your pancreas. It helps sugar move from your blood to your cells where it can be used for energy or stored as glycogen in liver and muscles. If you eat too many carbs (especially in the form of simple sugars like cakes and pastries) too often, more insulin is released to combat that extra sugar. Over time, your cells become insensitive to the excess insulin, which ultimately leads to insulin sensitivity.

The higher your insulin levels, the worse your insulin resistance. Elevated fasting insulin is the single greatest marker for assessing a person’s risk for cardiovascular disease and diabetes.

Your fasting insulin levels can be determined by a blood test. A normal range should be less than 5, ideally less than 3. If your insulin is above 5, aim to reduce your sugar intake to bring it down.

Here are some ways to get your fasting insulin to less than 5:

You need to go low-carb. Less than 100g a day, ideally somewhere between 20-50grams a day. You can do this for few weeks, or longer if you feel you can sustain this kind of diet. However, once you got the boost by lowering your carbs and have started to feel significantly better you can stabilize your carb intake between 100g to 200g based on your total caloric intake.

Exercise more as studies have shown it can dramatically improve insulin sensitivity.

Going low-carb is not the only solution, you need to completely eliminate processed or refined carbs like white rice, white bread, and all forms of sugar. Ideally, you should avoid fruits for a short while, until your fasting insulin levels are normalized. You can re-introduce them eventually.

Increase caloric intake from healthy fats like avocados, coconut oil, ghee, nuts, egg yolk, whole cow’s raw milk etc to compensate for the reduced carb intake.

Cortisol

Cortisol is called the ‘Stress Hormone’ which is produced by your adrenal gland.

More stress > More Cortisol > Increased Appetite > More food > Weight gain.

Please note some people respond to stress differently. They stop eating and reduce weight, which is not healthy because they don’t just lose fat but also lose lean mass.

Imagine a time when you were super stressed about something, and you ate a whole tub of ice-cream?

I have….

Most overweight [or obese] people develop a not-so-good relationship with food. A term called emotional eating comes to my mind when I think about this. Of course, emotional eating is only linked with junk food. I mean you don’t go crazy eating crazy amount of broccoli when you are stressed right?

Here are few solutions you can implement that will reduce your stress and allow you build a good relationship with food:

Commit to Mindful Eating, once every week, yes just once: Next time when you sit for your meals, try and not watch TV, and eat in silence whenever you can.

First, enjoy the smell and sight of food. Take the first bite and put the fork down. Close your eyes, and really cherish the flavors and the taste. Chew properly and realize how we have then the tendency to swallow quickly and eat the next bite!

Let me know how that goes!

Meditate: You don’t have to sit in a lotus pose for 20 minutes, but instead mindfulnesses can be done for few minutes spread throughout the day. Just pause and make the effort!

Mindfulness can be practiced during mundane tasks—when you are doing your dishes, stopping at a traffic light, or even waiting in line to withdraw cash from ATM, just pause from your “automated thinking” and just be.

Over time, through meditation and mindfulness, you will start to build a better relationship with your food plus lower your stress overall.

Have any doubts or questions? Let me know in the comments below!

5 Surprising Reasons You Are Not Able to Reduce Belly Fat

#1 You are not eating less than your TDEE.

The first law of thermodynamics is the MOST important law to consider when your goal is to lose weight. What it essentially means is that if you eat more calories than you can burn you will gain weight and vice-versa. Even if you are doing everything right (including the reasons that I have mentioned in this post), if you don’t eat LESS than your body burns, you will not lose weight. PERIOD!

Please note, the type of calories matter too—I mean don’t expect to eat junk food and lose weight. While in short term you may lose weight even if you eat junk (provided that you are eating less than your TDEE), but besides seriously damaging your health, you will clog up your metabolism, will lose more lean muscle than fat, and end up gaining all the weight back once you start to increase your calories, and trust me when I say this, in long term you will increase your calories as overeating is a serious concern in our modern society!

Besides emotional eating, which is one of the reasons linked to overeating, foods that you find today in the markets have been chemically altered. Food companies spend billions of dollars every year in R & D to ensure that ‘no one can eat just one’. That’s the trademark line for one of the companies that manufacturer chips. Sure, they want you to eat the whole packet.

Related Posts:

How to Lose Belly Fat [2-3] Inches in less than 21 Days | A Step-By-Step Guide | Part-1

How to Lose Belly Fat [2-3] Inches in less than 21 Days | A Step-By-Step Guide | Part-2

#2 Your metabolism has become sluggish and slowed down due to toxic overload.

Besides eating chemically altered foods, you are also ingesting huge amounts of toxins not just via food, but also through the air, and the water that you bathe in and drink.

Only in the last 75 years, more than 80,000 chemicals have been created. Our bodies have tolerated and adapted to toxins over millions of years but not these types chemicals that have been man-created especially after the industrial revolution since World War-2.

If you are suffering from symptoms like bloating and gas, have frequent constipation, have bad breathe or an offensive body odour, suffer from frequent colds and flu then you are most probably in a state of toxic overload!

As a result, your liver and colon which are your body’s main detox organs are overloaded and overburdened. When this happens your liver cannot metabolise the fat which comes from the small intestine in semi-digested form. In this scenario, your sluggish liver simply dumps it back into the bloodstream which then gets deposited as adipose tissue and you become fat.

Toxins also impair and disrupts your weight and appetite regulation cycle by altering your delicate hormonal balance which then slows down your metabolism. This problem is aggravated by the fact that most of us are not eating enough fiber! If you are women you need about 25+grams of fiber and 40+g of fiber if you are a man. Data shows that we are only getting on an average of 12g /day which is clearly not enough.

Fiber, as we know, is what our colon needs to do its job properly. When this happens the colon is NOT getting the support it needs to remove the toxins and other undigested particles from the body. Over time, these toxins are reabsorbed and send to the overworked liver to be broken down causing more problems and more weight gain.

According to Ann Louise respected nutritionist and detox pioneer, the more toxic your body becomes the more difficulty you’ll have losing weight.

Related Course:

burn belly fat

#3 You are not moving enough:

It’s possible to lose weight with dieting alone, but its short lived. Let me explain. 1 pound of fat has 3,500 calories, so you are required to create a deficit of 500 calories daily from your diet in order to drop 1 lb /per week (500*7=3500). But the reality is WAY different than simple solutions like this. Weight loss is never linear. Your genetics are designed to love body fat.

Being in a caloric deficit signals the body that you are under threat causing the body to slow down it’s metabolism to preserve fat mass. Your body works under the assumption that food is scarce (remember our genetics were formed millions of years ago where our forefathers were hunters/gatherers and had no idea where their next meal would come from, so their genes adapted to love fat tissues as a survival mechanism.)

By the way, when you add exercise when trying to lose weight, guess what happens to your metabolism—it goes through the roof:)

#4 You have nutritional imbalances:

When you eat a diet comprising of complex carbohydrates, proteins, healthy fats and enough fruits and vegetables your body receives all the nutrients and phytonutrients it needs to function effectively. This sends a strong signal to your brain which says something like this: “Hey Buddy, I am full, don’t eat more”.

But when you eat a diet which is deficient in these nutrients that your body needs, you start to crave. These cravings are simply a cry from your body to nourish it with nutrients it requires to function effectively.

But you assume cravings for hunger and eat more.

Now, I don’t need to point out the fact that when cravings strike you don’t reach out for broccoli or apples, do you? Instead, you choose pizzas, doughnuts, and chips which overall results in more cravings over time and leads to an addiction. Did you know studies have confirmed the fact that sugar is more addictive than coke (no-no not the soft-drink, but coke)? Check this study out.

So just like millions of others, you become a sugar-addict. Sugar, as we all know, is ‘The Biggest Reason’ for the obesity epidemic worldwide where approximately 2 billion people worldwide are overweight out of which 600 million are obese.

#5 You have a leaky gut and compromised microbiome:

Remember this phrase: “You are NOT just what you eat, you are what you digest and absorb!

It is estimated that there are 100 trillion bacteria live in the human gut, primarily in the large intestine.

Foods like vegetable oils [omega-6], high sugar foods, stress, less sleep, robs us of good bacteria in our intestines- the type of bacteria that we need to lose weight and maintain good health. You also get chronically inflamed which then leads to weight gain and poor health.

For most people when they think of their gut, they think bloating, gas or heartburn. It much more than that. Infact some scientists are calling the gut ‘the second brain’. It’s where your health originates from, and in essence, the latest science points towards the fact that you are as healthy as your gut is!

So doesn’t it make sense to keep your gut in top condition?

Do you suffer from any of the reasons that I have listed in this post? Have any questions or doubts? Let me know in the comments below!

How to Lose Face Fat Fast: 4 Effective Ways

We all come in various sizes and shapes, which includes the anatomy of your face. Our genetics determines to a large extent how we look—the distribution of fat cells in various body parts, our facial features and body structure, the ratio of fast and slow twitch muscle fibers, and so forth.

When it comes to our face, we all desire and crave that chiseled look—defined, structured with a clear defined jawline.

This is the current trend that has been around for decades and I don’t see it going away anytime soon.

We live in an appearance-loved society where having a well-defined jawline is the epitome of attractiveness and it’s so pervasive that it’s becoming quite common for people to go under the knife to get that look!

This is the current trend that has been around for decades and I don’t see it going away anytime soon.

We live in an appearance-loved society where having a well-defined jawline is the epitome of attractiveness and it’s so pervasive that it’s becoming quite common for people to go under the knife to get that look!

As I mentioned earlier that genetics does play an important role in how your face appears.

For example, some people are blessed with either high cheekbones or simply lower amount of fat cells on their face [ you may have noticed that even though some people have higher body fat percentage, but their face looks thin, this is because of the above reasons mentioned]

While you cannot really do anything about your face structure—high or low cheekbones, or the number of fat cells on your face, but what you can do is to follow these steps to ensure you make the best with what you have been gifted by mother nature:

#1 Maintain low body fat levels:

FACE FAT AT DIFF BODY FATS %

Notice my pictures above. The one on the extreme left was clicked a few years back when I gained a lot of body fat with my waist closing into about 40 inches, Jesus!

I never imagined I would be in that condition ever, but we all have our phases in life, where nothing seems to work, so let’s just say that was one of those phases!

The second picture is a very recent one, where I am quite lean and my waist is around 31.5 inches. This is where my body fat is between 10-11%.

I personally feel strong, healthy and fit when my body fat is in that range and based on the facial features that God has given me, I am at peace with that look.

And finally, the picture on the extreme right is when I was super-lean.

That was almost a decade back when I got my fashion portfolio done and wanted that ripped and shredded look!

Honestly, I didn’t have too much muscle to show. At this time I was hovering around 6-7% body fat. For me, that look is a bit extreme, and I think my nose looks bigger this way.

Anyways, I leave up to you guys to comment below.

Now, the question that many of you guys (or gals) would be thinking that is it possible to lose just my face fat by doing something crazy without having to lose body fat—i.e. saving yourself from all the hard work:)

Related:

How to Lose Belly Fat [2-3] Inches in less than 21 Days | A Step-By-Step Guide | Part-1

How to Lose Belly Fat [2-3] Inches in less than 21 Days | A Step-By-Step Guide | Part-2

Some crazy methods that I have heard and read are:

Chew gum all day.

Doing facial exercises by moving your jaw around, making a fish face and so forth!

There are even program worth $50-$100 which promises you a defined and well-cut face within a few weeks by simply doing these facial exercises!!

My journey of reducing my body fat levels from 28% to 10% didn’t involve me doing even a single facial exercise, including chewing gum.

The only facial exercise that I did was that I smiled a lot! That is something I would definitely like to promote:)

We live in an instant-age where most of us want quick results. Some of us are willing to go to any lengths to get what we want without having to pay the dues; without any hard work for that matter.

And that’s why titles like ‘quick tips’, ‘5 ways to do this’, and ‘burn belly fat fast’ works, and people click on these articles and videos wanting to know the fastest way to achieve what they want.

I’ll be a hypocrite to say that I don’t use these titles in some capacity to attract people’s attention.

In fact, you are probably reading this article, because of the title. My apologies for that. But that was the only way to attract your attention.

And now that I have your attention, I want to ensure that these few minutes of your valuable time isn’t wasted, and you learn something useful and understand the easy science behind ‘spot reduction’ and how you can go about making your face defined and chiseled by having a realistic plan to achieve your goal.

I feel the fastest way to do something is to find out what the truth really is, and it all starts with understanding the science behind it which I will come to in just a while.

I strongly believe in this motto: If it’s worth achieving, it’s worth working hard for.

If a defined and well-cut face is what you dream and desire for, in addition to a lean, muscular, toned body, then you need to pay your dues and most of all have patience.

Ever-lasting results take time. That’s why they are called everlasting in the first place.

I dropped my body fat to around 12% (from 28%) in about 6 months.

And because I achieved it in a manner that was healthy, I have maintained it ever since.

Do you think, 6 months is a long time in the grand scheme of things?

What would you rather do?

Option A: Buy a $50 quick-fix program that promises you a well-cut face (not sure about the rest of your body), in few weeks, or your money back (data shows the majority of people are lazy enough to ask for a refund, but that’s beside the point)

Option B: Would spend $2500-$5000 and go under the knife to suck the fat out of your face, or belly fat

Option C: Accept that the best way to lose face fat is by reducing body fat overall and that it may take about 6 months, maybe up to a year (depending upon your current state)

OR

Option D: Don’t give a f$%k about-face fat! You just want to be healthy. Well, then why are you are reading this article? Or maybe you have a change of mind, after realizing that 6 months is way too long! Just kidding:)

I cannot help you with the first two options, but if you have faith in Option C, then keep reading…

You must have heard this before and I have mentioned this fact probably a million times now and that is—spot reduction is a myth.

Let’s see what science has to say. One of my favorite doctors— Dr Jade Teda wrote an amazing article in t-nation.com on spot reduction and stubborn fat. In his own words:

“Spot reduction refers to the idea that you can burn fat from a particular area of the body by exercising that area directly. This idea brings back memories of late night infomercials with people bouncing up and down on ab loungers or adducting away with thigh toners.

Ridiculous, right? But you may be surprised to know that in 2007, a study published in the American Journal of Physiology, Endocrinology and Metabolism by Dr. Bente Stallnecht confirmed that spot reduction does indeed occur. In the study, intense localized exercise in one leg burned significantly more fat than in the non-exercised leg.

So, this study answered the question once and for all. Yes, spot reduction does occur. Only one problem: it occurs on such an insignificant scale as to be useless. The amount of extra fat burned from the working leg in this study was like taking a few drops of water out of a lake.

The take home? Spot reduction technically does occur, but at such a marginal level that it’s essentially insignificant. I like to say that trying to spot reduce fat with targeted exercise is like trying to change a tire with a pencil. It’s practically impossible.”

This is probably the best explanation I heard from anyone when talking about spot reduction.

Besides losing body fat are there more ways that can help your face look more defined?

Yes, there are:

# 2 Reduce Chronic Inflammation:

This can also have a profound effect on your face. Even at low body fat levels of 10%, there are days when my face feels puffy and there are days when my face is way more cut and defined. And one of the main reasons this happens is that of inflammation.

What is inflammation? According to WebMD:

“Inflammation is a process by which the body’s white blood cells and substances they produce protect us from infection with foreign organisms, such as bacteria and viruses.”

If you eat a lot of junk/fast foods, sleepless, drink less water and more alcohol, your body tries to heal you by getting inflamed.

Inflammation is actually good for your body. Think of a time, when you had a cut, and your body created a clot around the wound and stopped the bleeding.

There was redness and swelling. This is an acute inflammation. But when inflammation becomes chronic it’s silent and mostly you don’t know about until you are diagnosed with chronic diseases like any heart condition or diabetes etc.

So when you suffer from stress, eat foods high in refined sugars, drink alcohol, sleepless, and cook in vegetable oils like soy, sunflower, etc you not only affect your gut bacteria but you also get chronically inflamed which then leads to weight gain and poor health and of course leave you with a puffy face, or what some people call moon face.

What do we have to do to ensure that we are not chronically inflamed? You guessed it right, just the opposite of what actually causes inflammation i.e. eat more plant-based foods, reduce foods high in sugar, reduce salt intake, sleep more, decrease or eliminate alcohol, exercise more, replace your vegetable oils with coconut oil or ghee, balance your gut bacteria and so forth.

# 3 Reduce water retention:

This can easily be cured by drinking more water. If you drink less your body retains more. Reducing salt intake and processed foods from your diet, can significantly reduce water retention and reduce the bloat, which can have an effect on how your face looks.

#4 Get a sexy haircut:

Get a good haircut can make your face look slimmer and sexier.

In the past, I have few friends, who just by changing their haircut, significantly improved how their face looked.

Do your research, and see what kind of hairstyle will suit you’re based on your facial features.

That’s it!

I hope I have debunked the myths and given you the facts straight up about how you can achieve a well-defined face.

If you have any questions or doubts, let me know in the comments below!

Is Apple Cider Vinegar Good For Weight Loss? Is It Safe To Drink?

Almost six months back, I was looking for ways to lower my coffee intake. I wake up somewhere around 5 am and don’t have my first meal until 1 pm.

That’s 8 hours with no food. Earlier, I used to rely on at least 5 cups of coffee to help me sustain until my first meal. But having following this ritual now for few years, I felt that my adrenal could use a break.

See if you are having organic black coffee and consume it without any sugar or just a pinch of stevia or unprocessed honey, then you are alright, studies have shown that coffee has many health benefits. But if you add milk, sugar etc, you lose those benefits. Either way, I never felt good after my third cup.

I wanted a liquid that would sustain my fasting and provide me with the energy to start my day well and help me detoxify. I started doing my research and one name kept cropping up again and again. So I thought I should give it a try.

The first time I tried it, honest to God, I didn’t like the taste, but then after reading about its amazing health benefits I thought I will give myself a month and if I still don’t like it, I will stop using it.

It didn’t take me long enough to absolutely start cherishing this fabulous liquid which some say is more than 2000 years old.

In fact Hippocrates the father of modern medicine gave it to his patient to help them heal their bodies.

Ladies and Gents…<<Drumrolls>>

…Its ‘Apple Cider Vinegar’

This is the liquid that I am going gaga over. There are many brands of apple cider vinegar out there, but what you should look for is something which is raw, organic, unfiltered and unpasteurized and I feel Dr. Bragg’s is the best brand out there.

Benefits of Raw, Unfiltered Apple Cider Vinegar 

The top benefit of this apple cider vinegar is that it helps stabilize your blood sugar.

For example, let’s say you have 2 slices of white bread. Now white bread is pretty high on the glycemic index and will raise your blood sugar quickly. 

But if you have apple cider vinegar along with it, you can lower your blood sugar by 34%! 

A study in the European Journal of Clinical Nutrition proves this fact.

A few other studies support this fact by confirming that apple cider vinegar helps by lowering your blood glucose and improves insulin sensitivity. 

This is good news for people who have type 2 diabetes or anyone who is pre diabetic.

I have always stressed that managing your insulin levels is a very significant step towards lowering your weight. 

Besides weight loss, ACV also helps lower your cholesterol levels and reduces the risk of heart disease

This is because of a compound called acetic acid. 

How is Apple Cider Vinegar Created

The process of creating apple cider vinegar involves fermenting the sugar naturally present in apples by adding yeast and bacteria to the cider. Over time, the cider turns into alcohol and then vinegar.

The distilled variety looks clear in the bottle. Still, raw, unfiltered, or unpasteurized apple cider vinegar contains cloudy bits that float around in the mix are called the “mother” and are formed by natural enzymes during fermentation. It is gut-friendly and safe to be consumed.

Apple cider vinegar doesn’t contain any vitamins or minerals other than a minimal amount of potassium, calcium and magnesium. However, apple cider vinegar does contain amino acids and antioxidants like gallic acid, catechin, chlorogenic acid, and caffeic acid. (https://www.sciencedirect.com/science/article/pii/S175646461930605X.)

How Much Apple Cider Vinegar to Take Daily

Start by adding 5ml of apple cider vinegar to 100 ml of water. Then, slowly sip it for 30-60 minutes. After that, you can gradually increase the quantity to 15ml added in 250ml of water. 

If you want to consume more, you can add another tablespoon to your salads, especially when having a high-carb meal.

Lastly, never drink it straight up; obviously, you would hate the taste, but it may just burn your food pipe, so always dilute it with water or pour it over your salad.

What’s your experience with Apple cider vinegar? Let me know in the comments below!

5 Worst Fattening Foods That You Should Never Eat

Unfortunately, some of the best-tasting foods are worst for your health. This is no secret.

But do you really know how bad these foods really are?

When we mention soft drinks, pizzas burgers, french fries etc, we know they are high in calories, offer no nutritive value and so forth.

But there are certain man-made chemicals and compounds in them that can cause havoc in your body and cause degenerative diseases over time.

So if you think that you are simply eating these foods in moderation, and justify them by jogging an extra 30 min on the treadmill, well, its time to think again.

These foods are the worst offenders and destroy your health way beyond than simply adding calories to your diet.

Let’s delve in some hard science.

Note: More you know how bad these foods are, more you will be conscious of them and I can promise you that you will start taking steps towards eliminating them as time goes by. If you think you are ok by eating these foods in moderation, at least don’t feed these poison to your kids.

Soft Drinks: Soft drinks are a multi-billion dollar industry and account for the majority of the beverages found around the world.

According to this study, soft-drinks contribute 7.1% of total energy intake and represent the largest single food source of calories in the US diet. Furthermore, the rise of obesity and type-2 diabetes in the United States parallels the increase in sugar-sweetened soft drink consumption.

This is not surprising as just one can of coke/Pepsi contains about 40 grams of sugar including high corn fructose sugar.

This is equivalent to 10 teaspoons of sugar. To combat the sugar, your body releases lots of insulin which is a fat-storage hormone.

Over time, this results in you becoming insulin resistant which ultimately leads to type-2 diabetes.

Also, don’t forget the high corn fructose sugar, which is made from genetically modified corn. Fructose can only be metabolized by your liver and combined with corn, can lead to a fatty liver.

Besides sugar and HCFS these soft drinks have artificial sweeteners like aspartame, sucralose which can have a very harmful effect on your body.

All you are drinking is a sugar-laden drink with absolutely zero nutritive value and some caffeine in it. I strongly advise against drinking any soft drinks ever.

Healthier Alternatives: Green tea, matcha tea, vegetable juice, lemon water.

Chips/French Fries: The next foods in the line-up for absolutely worst food that you can eat are chips and french fries. Chips contain trans-fat which are the worst kind of fat you can eat.

Trans-fats are created when hydrogen molecules are added to vegetable oils.

This converts these oils from a liquid to a solid. Trans-fats are added to chips and hundreds of other processed foods items that are found in the supermarket as they increase the shelf life and make them taste better. Trans fats are associated with an increase in the risk of chronic heart disease.

According to dietary data from participants in the Nurses’ Health Study, where 85, 095 women took part in an 8-year study, the findings supported the hypothesis that consumption of partially hydrogenated vegetable oils (trans-fats) may contribute to the occurrence of CHD.

French fries are no different and are made from potatoes which are fried in vegetable oils like soy and corn oil. These polyunsaturated fats turn rancid when heated at high temperatures. These oils can create aging, inflammation and weight gain, especially around your belly area.

So the next time, if you are ordering at McDonald’s and the friendly staff asks if you would like to add fries to your order, show them this article..just kidding:) Just say No!

Healthier Alternatives: Home Made Sweet Potato Fries made with coconut oil.

Donuts/Muffins: This category of foods like doughnuts, muffins, cookies, are made from white flour, are loaded with sugar and trans-fats. They are very high in calories and offer no nutritive value of any sort. Over time, these foods cause you to become insulin resistant which then ultimately leads to type-2 diabetes.

Healthier Alternative: Homemade cookies made with natural ingredients including whole-wheat flour, honey, stevia.

Pizzas: Pizzas are bad. They are made from refined white flour and processed meats. They are extremely high in calories. One medium slice can give you at least a few hundred calories.

Healthier Alternative: Homemade pizza made from whole-wheat flour and grass-fed meats and/or organic vegetables

Vegetable oils: Conventional wisdom portrays vegetable oils like sunflower, soy oils, etc as healthy. But that’s far from the truth. In reality, they are highly processed and can cause inflammation and are linked to increased risk of cancers.(1,2,3)

Healthier Alternative: Cold pressed coconut oils, ghee.

Bottom line:

Any foods which are fried, made from vegetable oils, have added sugars, trans-fats, white flour or any other refined carbs need to be completed avoided. Instead, choose the healthier alternatives that I have provided.

What do you think of this list? Would you like to add any foods that you think might make this list? Let me know in the comments below!

The most effective Habit to lose weight and keep it off permanently

Resisting unhealthy/fast foods is like standing at the edge of the cliff and hoping gravity won’t pull you down” Unknown

You just can’t survive on boiled chicken or broccoli all the time. I tried eating clean 100 percent of the time for a short period, but unfortunately, I gave in and that resulted in a massive binge for few days!
After which I decided to stick to 80/20 (sometimes 90/10 when I am cutting) and I strongly feel its the easiest and the most effective strategy to eat healthy in the long run.
This rule has literally changed my life, and it will change yours too if you start applying it diligently every day. But first, let’s quickly understand what it really means.
80/20 rule means that 80 percent of the time, you will eat super-healthy—only whole foods like pasture raised eggs, whole cows milk, brown rice, beans, lentils, chicken breast, veggies fruits etc—basically food items that don’t have an ingredient list!
And 20 percent of the time you allow yourself to satisfy your cravings. Red wine, pizzas, white bread—basically food items that have an ingredient list.

Action Plan:

Say your daily caloric consumption is roughly 2000 calories. When you apply 80/20 rule, 20 percent of calories can come from unhealthy food items. 20% of 2000 will be 400 calories.
Here is a Table to illustrate this habit better:

Screenshot 2017-02-11 13.04.05

Add or subtract food items as per your liking. However, do ensure that you stick within the 10-20 percent range by checking out their caloric content and making a table similar to this.

How to lose weight and keep it off permanently

This is an excerpt from my new book ‘Habits for Weight Loss‘.

Dieting just doesn’t work. According to New York times, ninety-five percent of people who lose weight on a diet gain it back, and a significant percentage of people gain back more than they had originally lost, just like in less than a year or two almost everyone who wins the lottery is worse off than before they won it!

Moreover, ninety-two percent people give up their New Year Resolutions of losing weight and becoming healthier!

These statistics are dismal. The obesity rate is at an all-time high, but at the same time, weight loss industry racked in sixty billion dollars worldwide.

How that even possible?

Two simple reasons.

We are an impatient lot. We treat fitness/losing weight as an event rather than a lifestyle. We join a gym and/or start a fitness regime with unrealistic expectations—to lose 10kg (22lbs) for a wedding which is less than a month away, or to fit in our favorite jeans in just a fortnight, or to address our health concern in just a few sessions at the gym.

Although motivated at first, we gradually lose interest as the results are not to our expectations.

The other reason is that motivation and willpower are limited. It comes and goes. Most people rely on motivation and will-power to do the job for them. However, research has shown that we as humans don’t have enough of it.

Given these limitations is there any way out?

Yes, there is. And it starts by Installing Good Habits.

If you want to lose weight and keep it off permanently, then you need to dissolve [not break] your bad habits and build good ones.
According to authors Louise Hay and Cheryl Richardson in their book You Can Create An Exceptional Life: “When you break something, the pieces are still around.” However, when we dissolve something, the whole experience disappears. Basically, habits come from nowhere, and they go back to nowhere.”

So how can we dissolve a habit and build new ones?

By becoming more ‘Self Aware’ This is Step-1.

There is a reason we humans have evolved for millions of years and made it at the top of the food chain. Why? It’s because we have a unique power that millions of other species living on this beautiful planet earth don’t, and that is “Self Awareness.”

Every moment we have choice—to give power to our ‘bad’ habits or to make a choosing to build a good one.

It is you who created those bad habits, and it’s you who is in charge of changing them. There will be times when you will be thrown back by your old habits. Do not despair. Get up and start again. By becoming more self-aware, you will be mindful of the negative thoughts that are giving power to your bad habits.

Once you start noticing that these negative thoughts exist in your consciousness only then you will realize that you have the power to let those thoughts go and not get attached to them.

The next step is to start installing new thoughts. And once you let go of the old thoughts and start thinking good positive thoughts, you will start building new habits.

Best Articles and Answers on FabulousBody.com and Quora (2016)

I launched Fabulous Body on 29th January 2016. I have written approximately 500+ articles and answers on this website and on Quora altogether with a combined view of 3+ million.

Although, it’s really tough to choose the best, as all the answers are based on different subject topics (mostly relevant to building muscle, fat loss, overall health, and life in general), but here I have taken this opportunity to chose the articles and answers that have garnered the most views and comments (even though, total views on an answer or article is not an indicator of how well it’s written).

Top Posts on my website (fabulousbody.com):

Part 1: How To Build The Ideal Male Physique.

I am nowhere close to ideal. My shoulder width is 46 inches, my waist fluctuates between (31-33)inches, my arms are 16.5 when flexed, my thighs are 23, and my calves and neck are 15inches. My ultimate goal is to increase my shoulder width to about 49 inches, maintain my waist to no more than 31 inches, take my arms to (17-17.5), and my calves and neck to at least 16 inches. Gosh you think I am obsessed about my physique going into such nitty-grittes of my physique, don’t you? Read more.

Intermittent Fasting: The Definitive Guide:True or False?

1. Breakfast is the most important meal of the day. 2. I need to eat five to six smaller meals throughout the day if I want to lose weight. 3. I need to ingest protein every three to four hours to avoid muscle breakdown.These statements are what conventional wisdom dictates to be true. Do they work? Maybe, but what if I tell you there is better way to eat that will not only save you time, but will make you stronger, leaner, and healthier at the same time. Interested? I bet you are. So what is intermittent fasting and how can it help you build a lean, sexy, healthy physique and in the process save lots of time and effort? Read More.

HIIT or Steady State Cardio?

I love HIIT. It saves me time. It provides me the required vigour and stimulation that I need to kick off my day. Those 20-30 minutes of hard HIIT is what I look forward to. I love challenges and its a nice break from my otherwise sedentary lifestyle (which I am trying to alter via a standing desk and my Fitbit 10,000 steps challenge). But don’t worry, I wont shove HIIT down your throat if you don’t want it. I am personally interested in optimising my gene expression and want to move towards wellness in the shortest time that I have available and I know one can be optimally healthy, fit and functional in only 3 to 6 hours a week. Read More.

How To Lose Weight: The Right Way.

When we talk about losing weight, we are usually concerned with losing fat. After all, no one wants to lose muscle, bone weight, or even organ weight. When I talk about weight loss, I am specifically referring to losing fat. The top reason for failure in any weight loss program is not knowing how much you want to lose and failing to set a proper deadline to reach this goal.“A goal without a deadline is merely a wish.” Here are five simple steps you can take that will melt fat like butter. Read more.

Ultimate Guide On How To Gain Weight— The Right Way.

When we talk about gaining weight, what it means that we are concerned about gaining muscles. Our body weight comprises of lean mass, fat mass and water. Lean mass: Comprises your bone weight, your organ weights, your brain weight, and your muscle weight. Water: Nearly 70% of your body is water. At any given point of time your body can hold about 40 litres of water.
Fat mass: All your adipose tissues include visceral fat, essential fat, subcutaneous fat consists of your fat mass. Therefore throughout the article or anywhere on this website If I am referring to gaining weight, I specifically mean building muscle. Read More.

Top Answers on Quora. 

What is the most simple meal plan that I could eat everyday and be healthy?

My dad (who is 60+) is healthy despite few glitches here and there. He has been eating a simple meal since childhood, as have millions of people like him of his generation. Back then, dieting, weight loss was not a big industry back then. There were not many foods that were marketed as diet, low carb, low fat, etc. Most of all, there weren’t many distractions back then. They used to eat a simple diet of ‘dal roti’ as he puts it, exercise a bit and stayed healthy. Read more.

How do I reduce my tummy fat?

I was skinny fat too, like you. And simply jogging or not eating junk is not enough, although its just a start.I am not going to give you a cookie cutter answer, as few experts here have already given you the information that you need. Instead I will ask you to get tested of your “Fasting Insulin” that can really give you insights about how your body is functioning. Our body type is that of an ectomorph and most of the fat cells are located in our core area i.e around your waist. Read more.

What is the cheapest way to eat healthy?

You can save WAY too much money when trying to eat healthy. Here are 9 ways when implemented can you save you lots of money: -Whole foods are highly nutritious than supplements and much cheaper. I am not saying you don’t need supplements, you do. For example, taking krill oil to fulfil your Omega-3 requirements is super important) but you can hold on until you start building up solid eating habits before you splurge your money on supplements. Read more.

What are the things one should not do immediately after a workout session at the gym?

Tim Ernst wrote a wonderful answer clearly explaining how the hormones function after one’s workout session and why should they wait at least an hour before ingesting their post workout meal either in the form of supplements or as whole meal.
Awesome job! At the same time, I would like to touch upon some more KEY pointers on what you should NOT do immediately after your workout session. Read more.

What do well-off people eat to keep looking so fit and healthy?

Recently I read about Tom Brady and Gisele Bundchen’s diet on boston.com. Statements in bold letters have been adapted from the article in boston[dot]com and beneath it are my comments. -Tom Brad’s and Giselle diet is 80% plant based and their chef Allen Campbell believes that where all the nutrition is! -Agreed! -Campbell also focusses on buying organic and local produce and stay aways from GMO’s. Yes, its always a good idea to buy seasonal and local produce. Eating organic is good, but not all foods you require should be organic. Read more.

What do you think about the list? Do you think any of your favourite article that is not mentioned here? Let me know in the comments below.