Commonly Asked Questions

[vc_custom_heading text=”Diet and Nutrition Questions” use_theme_fonts=”yes”][accordion_father activetabbg=”#3b5998″ activetabclr=”#ffffff”][accordion_son title=”What is the most effective diet?”]The most effective diet for weight loss is one high in protein and low in carbohydrates. According to scientists at Aberdeen’s Rowett Research Institute eliminating this elements from your diet will result in weight loss and reduced hunger. Read more…[/accordion_son][accordion_son title=”What is the Rina diet?”]The 4 Day Diet, commonly called the 90 Days Diet or Rina Diet, is rapidly gaining popularity, but why? Scientifically speaking, the Rina diet focuses on the human inability to actually process multiple types of food at once. Many of our digestive problems and subsequent health issues come from the fact that we mix and match all kinds of foods in one serving or during the same day. Read more…[/accordion_son][accordion_son title=”How many calories should I eat to lose weight?”]How many calories should I consume each day? On average a man needs to consume 2500 calories a day to maintain his weight, or 2000 to lose one pound of weight per week. On average a woman needs around 2,000 calories every day to maintain her current weight. If she wants to lose weight she should aim for around 1,500 calories per day. If she maintains a consistent 1500 calories per day she should expect to lose one pound each week. Read more…[/accordion_son][accordion_son title=”What is the best diet to lose belly fat?”]

• Take note of your daily food intake
• Eat foods that are high in protein. Protein is essential for weight loss
• Maintain a daily workout routine
• Eat foods that are rich in fiber
• Consume less carbohydrates. A low carb diet is an easy way to lose weight
• Cut sugar and sugar based drinks out of your diet

Read more…[/accordion_son][accordion_son title=”What is the healthiest way for a person to lose weight?”]An easy technique to lose weight in a healthy way is to eliminate liquid calories from our diet. This includes things like juice, alcohol, and soda. Instead drink something with zero calories like black coffee, lemon water, or unsweetened tea. Read more…[/accordion_son][accordion_son title=”Does the 90 day diet work?”]Parts of this 90 day plan are highly effective for losing weight, and keeping that weight off. But the overall success of this plan is achieved through reducing the amount of calories you eat in your diet. Read more…[/accordion_son][accordion_son title=”What diet do doctors recommend?”]51% of doctors endorse the Mediterranean diet to promote long term health and wellness. Research shows that the Mediterranean diet reduces health concerns such as cardiovascular disease and helps to prolong life. Read more…[/accordion_son][accordion_son title=”What is the best diet for 2020?”]The Mediterranean diet has been considered to be the best diet for over three years now according to the U.S. News & World Report. A few years ago in 2018, the Mediterranean diet tied for the top honors with the DASH (dietary Approaches to Stop Hypertension) diet. These diets are both plant based, centering around vegetables, fruit, and whole grains. Read more…[/accordion_son][accordion_son title=”What fruits burn belly fat fast?”]

• Tomatoes
• Grapefruit
• Coconut
• Lemon
• Apple
• Banana
• Figs
• Pineapple
• Watermelon

Read more…[/accordion_son][accordion_son title=”Which fruit burns the most fat?”]Because fibrous foods are known to help burn belly fat, apples are the perfect fruit to promote weight loss. These delicious sweet fruits are filled with healthy flavonoids and fibers to help burn belly fat. Read more…[/accordion_son][accordion_son title=”Are bananas good for weight loss?”]Bananas, which have a variety of vital nutrients, and are also high in fiber are a great addition to a healthy diet. Bananas are not directly related to weight loss, but they can help with a number of other ailments such as controlling appetite, replacing processed sugars and reducing bloating. Read more…[/accordion_son][accordion_son title=”Are hard boiled eggs good for you when trying to lose weight?”]Making eggs part of your daily diet is a great way to naturally lose weight. Eggs can help with hunger control, make you feel more full and as a result of this you will end up eating less calories per day. Eggs also have a number of beneficial nutrients and adding them to your diet can result in better overall health. Read more…[/accordion_son][accordion_son title=”Do eggs help lose belly fat?”]Yes. Eating eggs will help to target stubborn belly fat. In addition to being an excellent source of protein, eggs will help you lose weight. Read more…[/accordion_son][accordion_son title=”What foods burn abdominal fat?”]

• Lean protein
• Spicy vegetables
• Green vegetables
• Green tea
• High fiber foods
• Ice water

Read more…[/accordion_son][/accordion_father]

[vc_custom_heading text=”Fitness Questions” use_theme_fonts=”yes”][accordion_father activetabbg=”#3b5998″ activetabclr=”#ffffff”][accordion_son title=”How do I build muscle faster?”]Here are 5 ways to build muscle faster.

1. Don’t Head Straight into a Workout
2. Eat More Protein
3. Spend More Time on Full Body Exercises
4. Rest and Recover
5. Don’t Forget Cardio

Read more…[/accordion_son][accordion_son title=”What is the most effective workout routine?”]

• HIIT
• Push-ups
• Abdominal crunches
• Bent-over Row
• Lunges
• Walking
• Interval training
• Squats

Read more…[/accordion_son][accordion_son title=”What exercise burns the most belly fat?”]The fastest and most efficient workout to burn through fat is cardio. Cardio based exercises like running, elliptical training, bicycling, and walking will swiftly burn body fat, and help you to develop a sleeker Physique. Read more…[/accordion_son][accordion_son title=”What are the 10 best exercises? “]These are the best exercises to burn through fat and get results.

• • Pushups
  • Side planks
  • Lunges
  • Burpees
  • Squats
  • Dumbbell row
  • Standing overhead dumbbell presses
  • Single leg deadlifts

Read more…[/accordion_son][accordion_son title=”How can I lose tummy fat fast?”]Here are 20 Effective Tips to Lose Belly Fat (Backed by Science)

1. Reduce your carb intake. Carbs, especially refined carbs are bad for weight loss
2. Cut sugary foods from your diet
3. Manage your stress levels
4. Maintain a diet high in protein
5. Limit alcohol intake
6. Eat lots of soluble fiber
7. Don’t eat a lot of foods containing trans fats
8. Maintain regular cardio exercises

Read more…[/accordion_son][accordion_son title=”How can I lose my lower belly?”]

• Eat foods that contain a lot of fiber
• Eat foods that are high in protein
• Stick to a daily exercise routine
• Eat less carbohydrates
• Keep track of everything you eat each day
• Limit your sugar intake. Avoid sugary foods and drinks

Read more…[/accordion_son][accordion_son title=”What are the 5 basic exercises? “]If we examine the quote “Human evolution led to five basic movements, which encompass nearly all of our everyday motions.” We can understand that your workout really only needs five movements in total to succeed in making you lose weight in a swift and efficient manner. One from each category: Plank, Squat, Hip-hinge, pull, and push. These five elements create the perfect daily workout routine. Read more…[/accordion_son][accordion_son title=”What exercise burns the most fat?”]Cardio remains the best exercise to burn the most fat. Cardio increases blood flow to help you burn off those calories. If you combine Cardio with weight training you will not only lose the fat but turn your body to muscle as well. Read more…[/accordion_son][accordion_son title=”Does walking help lose weight?”]Walking, which falls under the category of cardio workouts, is a great way to lose weight. 30 minutes of steady walking will burn approximately 150 calories. The faster you walk, the more calories you will burn. It helps you control your weight and burn calories. Read more…[/accordion_son][accordion_son title=”Which fruit burns the most fat?”]Because fibrous foods are known to help burn belly fat, apples are the perfect fruit to promote weight loss. These delicious sweet fruits are filled with healthy flavonoids and fibers to help burn belly fat. Read more…[/accordion_son][accordion_son title=”What exercise burns the most belly fat?”]The proven best way to burn belly fat is cardio exercises such as bicycling, elliptical training, running, and walking. These exercises burn through fat fast and will give you faster results. Read more…[/accordion_son][/accordion_father][vc_custom_heading text=”How to Build Muscle Questions” use_theme_fonts=”yes”][accordion_father activetabbg=”#3b5998″ activetabclr=”#ffffff”][accordion_son title=”Is it possible to build muscle fast? “]It is possible to build muscle up relatively fast but the two most important contingents that will determine your results are patience and consistency. With muscle building you need to trust the process and keep going to see results. On average a man will gain 0.25kg/0.5lb of muscle a week if they keep up a consistent, efficient workout program. Read more…[/accordion_son][accordion_son title=”How long does it take to build noticeable muscle?”]Patience is key when it comes to muscle building. If you remain consistent in your exercise routine and meal plan you should start to see visible results in around eight weeks. This number is also different for everyone and depends on your starting point, so remember to be patient with yourself and the process. Read more…[/accordion_son][accordion_son title=”Is pasta good for muscle gain?”]Pasta, which is a carbohydrate, is bad for weight loss, but great for the process of developing muscles. Eating pasta, a food that is rich in carbs and protein is a fast and easy way to build mass that you can then turn into muscle. Add lean means, low fat sauces or cheese for the perfect finishing touch to your meal. Read more…[/accordion_son][accordion_son title=”How much protein do I need for muscle gain?”]These references are based on adults of average height and weight.

• Light Activity Level: 0.3 grams of protein per pound of bodyweight
• Medium Activity Level: 0.5 grams of protein per pound of bodyweight
• Heavy Activity Level: 0.7 grams of protein per pound of bodyweight

Read more…[/accordion_son][accordion_son title=”Is rice good for muscle gain?”]Rice makes a great addition to the daily diet of someone trying to gain muscle. White Rice is a carbohydrate great for an after workout meal. Carbohydrates can also help replenish sugar in the body, which can be depleted during a workout. Read more…[/accordion_son][accordion_son title=”How do I gain 10 pounds of muscle?”]Want to build muscle? You need to lift weights. If you’re an at-home exerciser, you may need to invest in some equipment like dumbbells to get started. Progressive overload is the key to making consistent, long-term progression. But what is progressive overload? It’s the gradual increase of stress on your body. The easiest way to achieve progressive overload is to add weight to the bar, or pick up heavier weights. Read more…[/accordion_son][/accordion_father]

[vc_custom_heading text=”Lifestyle Questions” use_theme_fonts=”yes”][vc_custom_heading text=”Sleep Questions” font_container=”tag:h3|text_align:left” use_theme_fonts=”yes”][accordion_father activetabbg=”#3b5998″ activetabclr=”#ffffff”][accordion_son title=”How can you fall asleep faster?”]Here are 8 simple ways to fall asleep as fast as possible.

1. Set a regular sleeping routine for yourself that works, and stick to it
2. Try lowering the temperature of your room.
3. Try and use natural lighting as much as possible to encourage a good sleeping schedule
4. Use the 4-7-8 breathing method
5. Avoid taking naps during the day
6. Regularly practice yoga and meditation
7. Don’t look at your clock
8. Eat foods that help promote sleep

Read more…[/accordion_son][accordion_son title=”What are the tips for good sleep?”]

• De-stress before going to bed
• Avoid alcohol and any beverages containing caffeine
• Exercise
• Only use your bed for sleeping and avoid doing work or watching things in bed
• make sure your bed is comfortable for you
• Maintain a sleep routine
• Eat a small snack before bed

Read more…[/accordion_son][accordion_son title=”What is the best sleeping position?”]Each person has a sleep position that is more comfortable to them, or one that they find themselves naturally taking as they drift off to dreamland. However, the healthiest position to sleep in is laying on your back. This allows for your spine to be well allied with your head and neck so that there is no undated pressure on these areas. Read more…[/accordion_son][/accordion_father][vc_custom_heading text=”Stress Questions” font_container=”tag:h3|text_align:left” use_theme_fonts=”yes”][accordion_father activetabbg=”#3b5998″ activetabclr=”#ffffff”][accordion_son title=”How do you manage stress and anxiety?”]Try these methods to relieve stress and anxiety

• Limit alcohol and caffeine from your diet. These can cause feelings of stress and anxiety.
• Maintain a well-balanced diet that is good for your body and mind (brain foods!)
• Take a break
• Keep a daily workout routine
• Count backwards from 10
• Make sure you are getting enough sleep
• Try taking deep breaths
• Do your best, and try not to worry

Read more…[/accordion_son][accordion_son title=”What foods reduce stress?”]Five foods to help reduce your stress

1. 1. Avocados
   2. Asparagus
   3. Chinese herbs
   4. Leafy greens
   5. Oatmeal

Read more…[/accordion_son][accordion_son title=”How can I sleep with anxiety? “]

• Limit your alcohol and caffeine intake, especially before bed
• Have a regular sleep routine
• Allow yourself to wind down before bed
• Try some relaxation techniques
• Don’t allow any screen time at least 30 minutes before bed
• Make a to do list for the next day. This will allow you to let go of any anxiety or emotional turmoil that is keeping you from falling asleep.

Read more…[/accordion_son][accordion_son title=”Why does anxiety increase at night?”]Anxiety is a very personal thing, and it differs from person to person. The cause of the anxiety that is keeping you up at night might be greatly different from another person’s reason but being able to identify that reason can save you a lot of time and sleepless nights. It is common for there to be an increase in anxiety at night. However, there are many treatments and routines that you can put in place to help manage your anxiety, and get a good night’s sleep. Read more…[/accordion_son][/accordion_father]

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