The World Health Organization (WHO) has labelled human obesity a world-wide epidemic (Giskes, van, Avendano-Pabon, & Brug, 2011; Pimentel, Arimura, de Moura, Silva, & de Sousa, 2010). In the last couple of decades, America alone has seen prevalence rates of obesity almost double from 12.8% to 22.5% (Kuczmarski, Flegal, Campbell, & Johnson, 1994; Mokdad et al., 1999). It is now common...
If you’ve used a ‘fat-burner’ previously, you very likely have heard of citrus aurantium. In case you haven’t, here’s a little low-down on what citrus aurantium is and what makes it tick as a fat-burner. You may find the information contained herein valuable, especially if you are looking to buy a fat loss supplement. Citrus aurantium has been extensively researched (especially by Korean...
Milk and dairy products like cream, butter, cheese and yogurt provide immense health benefits to us humans. However, questions have always been raised about the usefulness (especially) of fat content in whole milk. Some believe that whole milk and dairy products may increase one’s chance of getting cardiovascular diseases (CVD). This belief is based on the fact that whole milk and milk products...
If you want to keep packing on lean muscle, and improving your strength and sport performance, there is no denying that nutrition, especially protein intake plays a central role. For normal individuals, the recommended daily intake for protein is 0.8 g/Kg of bodyweight. On the contrary, in those who indulge in weight training – for improving their athletic abilities or to increase muscle size – a...
Since time immemorial, humans have used cannabis for recreational and medicinal purposes (Vaney et al., 2004; Grotenhermen & Muller-Vahl, 2012). Traces of hashish (a purer form of cannabis) have been found in Egyptian mummies (Balabanova, Parsche, & Pirsig, 1992)! 19th century Europe saw the use of cannabis for treating conditions like pain, nausea, vomiting, loss of appetite, asthma...
Milk is wholesome food; no wonder it is the first food that nature intends you to have! Cow milk is considered homologous to human milk. Recent interest in bovine milk in fitness circles is due to suggestions by researchers that milk may be more effective than most commercially available sports drinks. Not only does it serve as a great post-workout drink for resistance training but also after an...
We’ve all heard about the importance of protein intake, especially if you are into sports. Protein supplementation in combination with resistance training has come to become synonymous with strength and muscle gains (Borsheim, Tipton, Wolf, & Wolfe, 2002). Protein and amino acid supplementation can cause increased strength even at rest (Bohe, Low, Wolfe, & Rennie, 2001; Bohe, Low, Wolfe...
The physical demands of an athlete differ greatly from a ‘normal gym guy’ looking to build huge muscles. Explosiveness – a combination of muscle power and strength – is what an athlete needs to work on rather than ‘slow-rep’ bodybuilding exercises like bench press or bicep curls. This is where plyometric exercises come in handy. Plyometric exercises are moves associated with a power component –...
Milk is a great source of calcium, vitamin D, other vitamins, micronutrients and milk protein – whey and casein. It has always been considered essential for growth and maintaining of lean mass – including bones and muscles. Most people would gulp cartons of milk for the above reasons. However, most people are ignorant of the fact that milk fat has beneficial effects on your health as well. Milk...
Colostrum is the ‘initial milk’ that mammalian breasts secrete (for a few days) after giving birth. It varies from ‘true milk’ not only in consistency but also in its composition. Similar to milk, colostrum is a rich source of proteins, carbs, fat, vitamins and minerals; the immunoglobulin (antibody) content in colostrum is much higher. This assumes importance for the new born; the neonatal...
Dr. Deepak S Hiwale, a.k.a "The Fitness Doc" specializes in sports medicine in addition to being an elite personal trainer. He currently runs an elite personal training company in West London. As a sports injury and fitness writer-presenter, he tries to disseminate as much knowledge as possible for the benefit of all. MBBS (University of Pune); MSC, Sports and Exercise Medicine (University of Glasgow); Diploma in Personal Training (YMCA Dip. PT, London).
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