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WHY IS PROTEIN IMPORTANT IF THE ANSWER IS ALWAYS CALORIES DEFICIT FOR FAT LOSS
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WHY IS PROTEIN IMPORTANT IF THE ANSWER IS ALWAYS CALORIES DEFICIT FOR FAT LOSS?

The main function of protein is to supply amino acids for the growth & maintenance of cells, and by eating a high protein-based diet, you will be able to burn some extra calories from digesting & metabolizing the foods that contain rich in protein. This is due to the Thermic Effect of Foods, whereby some foods, especially the ones that have higher protein content, takes a longer time to digest and break down to amino acids in our liver.

If fat loss is your main goal, you should be eating a higher base diet due to the fact that as your body weight and fat decrease due to insufficient calories, your body will tend to burn your muscle as fuel to stay alive. To avoid that from concurring, we need to have a proper amount of protein in our daily meals to minimize our body from cannibalizing muscles as fuel. This is because if we have more muscles in our bodies, we tend to burn extra calories.

So in conclusion, we need a proper amount of protein in our daily meals to ensure that we can maintain our muscles and also optimizing our calories burned by having a high amount of muscle mass.

 
DO I NEED TO GIVE UP DESSERT TO LOSE WEIGHT
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DO I NEED TO GIVE UP DESSERT TO LOSE WEIGHT?

When it comes to losing weight, the key point is to be in a calorie deficit. Desserts like cakes and ice cream tend to have a very dense calorie in them. So the question comes to this, do you really need to cut them off to lose weight?

Technically the answer is no because you still can have snacks and desserts and still be in a calorie deficit, as long as you are eating lesser calories than you burn, you will still lose weight, But there’s a catch, because the nature of snacks and desserts having high calories, you will have to limit your other food intake just to satisfy your sweet cravings.

So for example, 1 slice of cake is usually between 200-400 calories depending on the ingredients inside, while 1 bowl of rice is around 240 calories. The difference between the two is the volume of the food, which one of these two will make you full and last longer? You can easily eat 2000 calories worth of cakes to feel full while if you are eating white rice, 2 bowls, which will be approximately 480 calories will make you feel like you are force-feeding yourself.

So the key point is, you still can have some snacks, but make sure 80% of your calories are the ones that can make you feel full and satisfied.
WHY BULKING TO GAIN EXTRA WEIGHT IS A WASTE OF TIME AND MONEY
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WHY BULKING TO GAIN EXTRA WEIGHT IS A WASTE OF TIME AND MONEY?

Throughout the years, it has been thought to the general weight lifters that to gain more muscle one must bulk up in order to put on a massive size and muscle mass, but is this true? In today’s article, we’ll be sharing some facts and my opinion on why it's a waste of time and money to bulk up. In order to gain weight, we need to be on a caloric surplus, but people tend to go overboard by increasing a ton of calories, and hopefully, it will enable us to gain muscle.

WHY BULKING TO GAIN EXTRA WEIGHT IS A WASTE OF TIME AND MONEY

Fact number 1, weight gain does not mean muscle gain, most of us thought that by increasing in weight means muscle gain, but high chances of it is water retention and fat gain instead of muscle. Due to the fact that we do not gain muscle as fast as we think. We generally gain around 0.2kg to 0.45kg per year of muscle with the right nutrition and workout plan. If you just starting to train for a year then you can gain even more than that. You will notice that your muscle gain is much slower as the years go by, this is because our body has adapted to the same workout routine and the same amount of calories that we did throughout the year.

Secondly, the general public would think that using mass gainer to bulk is a good idea, but in our opinion, it’s a waste of money. There is 3 reason why we say its a waste of money, Firstly, mass gainer usually contains around 14-15 servings per bag, and in the nutritional recommendation, they will normally recommend you to take 1-2 serving per day, which is rather expensive to buy a bag of mass gainer every 2 weeks. Secondly, mass gainers usually give you a massive caloric surplus, from 800 calories up to 1600 calories in some brands. This will obviously cause a lot of fat gains when you have a very high surplus of calories in a short period of time. And lastly, no matter what kind of mass gainer it is, you will still need to add it with water to consume it, this will make you full for a short period of time but will make you hungry within an hour or so. This will cause you to eat even more and therefore increasing your calorie surplus even more, which later on you will notice a lot of fat gains and water retention.

In conclusion, the best way to bulk up is to gain little by little. Instead of a massive surplus, have a 100 - 200 caloric surplus, from there you can observe how your body react and make changes
before it too late.
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