Can Healthy Protein Bars Really Help You Lose Weight? Six Factors to Consider

The funny thing about proteins is that they tend to go in and out of fashion. They really do. The good news is that protein bars never go out of fashion. That much is true. Healthy protein bars have been around for quite some time, and their demand level does not show any signs of disappearing any time soon. With that said, there are certain trends within healthy protein bars. Their composition tends to shift based on popular demand and tastes. It is important to note that the reason why protein bars remain in such demand is because they are supposed to help you maintain your muscle mass while at the same time assisting you to lose weight.

This is a very tricky proposition. Not all protein bars that claim to be protein bars do a good job of maintaining your muscle mass, on the one hand, and helping you shed a few pounds on the other. This is a delicate mission, and accordingly you have to play close attention to the ingredients of the protein bars you are consuming. You cannot just hit the gym and go through your weight-training cycle and indiscriminately eat one type of protein bar one day and another type the next day.

If you were to allow yourself to be guided primarily by your sense of taste, you probably will not get the full value out of healthy protein bars. You really will not. Make no mistake about it. These proteins are not created equal. We, at Ironfit Food Thailand Protein Bars, know a lot about this and don’t add sugar or sweeteners to our products to please not dedicated, occasional fitness enthusiast. We want the real deal.

You need to make sure that you pay close attention to the six key factors below; otherwise, you are not going to lose the weight that you are looking for.

You have to understand that losing weight is actually poor straight forward. It is all about reducing your calorie intake while increasing your physical activity. If you are able to do this or just one part of the equation consistently, you will lose weight. Ideally, you should move around more and eat less, but if you were just to eat less, and move around at the same level as before, you will lose weight. Similarly, if you increased your level of daily physical activity, and ate the equivalent amount of calories previously, you will lose weight. However, the healthy protein bars fit into all of this because they help you reduce your calorie intake while at the same time giving you the protein you need to tone and maintain your muscle mass.

Unfortunately, many protein bars fail to do that because while they are supposed to work that way, the ingredients of too many protein bars on the market are not up to standard. They really cannot get you to where you need to go because of the following factors. You need to keep a laser focus on these factors otherwise the protein bars that you are loading up on might not truly be doing you all that good. Sure, it benefits you at some level or other, but you could probably get better results with your efforts at losing weight if you used other healthy protein bars with different formulations. Please pay attention to the following factors.

Factor #1

Overall Calorie Footprint

A healthy protein bar has a lot of leeway regarding the calories it brings to the table. Still, the overall amount of calories that you should get from a protein bar should be reasonable. If you noticed that a protein bar carries 400 calories, that is probably not the protein bar for you. Why? After working out at the gym, you might be feeling very hungry and instead of going to McDonald’s or your local restaurant or loading up on junk food, you eat several protein bars. If each bar has an extremely low calorie footprint, then you are not going to regain whatever calories you lost at the gym both in terms of passive and active calorie burn rate. However, if each protein bar packs a huge amount of calories, it does not take much effort for your supposedly healthy protein bar regimen to add more calories to your daily intake. You might actually end up gaining weight using these bars. Is that not crazy? Our protein bars are as lean as 175 Kcal and among the lowest in calories of the market.

Factor #2

Taste Profile

This should be pretty straight forward. Whatever protein bar you eat must taste good to you. Not to your girlfriend, not to your buddies, but to you. After all, you are the person eating these bars. Insist on great-tasting bars. There are many products out there that look like rolled-up leaves and twigs. Those will not do you any favors. They might taste so nasty to you that you do not even eat them. How can you benefit from them if you do not consume them? Pretty straightforward, very simple.

Factor #3

This is what we care of: your nutrition and your fitness goals!

Dietary Fiber Content

Insist on a bar that has a very high level of dietary fiber. Dietary fiber has been shown in many clinical studies to do great wonders in making people’s digestive systems more regular. In addition to that, dietary fiber has been linked to better cholesterol management. The main reason why you should insist on eating only bars that have a high level of fiber is because a huge amount of fiber in your diet makes you fuller for a longer period of time. This enables you to eat less but still feel satisfied. If you are able to keep that up for an extended period of time, your calorie intake would go down, and you would lose weight consistently.

Factor #4

Protein Profile

When you are buying protein bars, make sure they have a huge amount of protein. Protein is what you need for muscle repair. It is what you need to build muscle mass and the more protein the item has, the larger and leaner your muscle mass will become. Make no mistake about it. Your diet works on a completely garbage-in, garbage-out system. Meaning if you eat garbage, your body is going to look like garbage. Pretty straightforward. You are what you eat.

Factor #5

Protein Source

Again, you are what you eat. Look at the bar’s protein source. If it is a very fatty source of protein, then that bar is not really good. You need a lean protein source. Less fat, more protein. The more protein, the better. Furthermore, try to stay away from soy-based proteins. Soy has been shown to cause all sorts of hormonal issues.

Factor #6

Shelf Life

This is a bit tricky because you have to understand that when you buy a product that can last years on the shelf, it is usually packed with preservatives. For the most part, preservatives are not very good for your health. At the same time, you would not want to buy a bar that would get all moldy after a week. The rule of thumb here is to maximize the accessibility and convenience of the bar while conversely looking for bars that have reduced amounts of preservatives. Look for natural preservatives. Look for zero-salt or low-salt, low-sodium options.

Ironfit Food Protein Bars shelf life is “only” 45 days in the fridge, as they are made only with natural ingredients.

The Three Ideal ingredients of Ironfit Thailand Protein Bars Superfood Fans can Agree on

Superfoods are awesome foods. I am sure that much is obvious to you. However, you probably have not put much thought into why they are so awesome. Why is it that people seem to praise them universally? What is it about superfoods that enable their popularity to continue growing over time? Well, the bottom line is pretty straightforward: Superfoods enable you to lose weight while at the same time boosting your overall health and providing you with a tremendous amount of energy. In other words, they are kind of like the Swiss Army knife of food.

We, at Ironfit Thailand, certainly know this and pack our Protein Bars with Superfoods.

It is easy to eat very one-dimensional food. For example, if you eat a lot of rice, you are really only getting one thing. Energy, that is it, because rice is essentially stripped-down sugar. It is white for a reason. It basically has no other nutrient. Its only value to your body is that it provides enough sugar for your body to break down so you can get energy. Sounds pretty straightforward, right? Well, the problem is if you are like the typical American who sits in front of a screen for hours on end, eating a lot of rice, mashed potatoes, bread or pasta, for that matter, it is going to be bad for you.

You have to understand that when your body, particularly your liver, processes carbohydrates like rice, potatoes and flour, it does three things. Either it wastes it, turns it into energy or, worst of all, stores that energy. The last time I checked, human beings are not plants. Plants, of course, store the energy of the sun in the form of starch or sugar.

Human beings are animals. Our cellular structure is very different from that of plants. Accordingly, we store excess energy in the form of fat. That is right. A lot of that rice you have been eating will be stored in the form of a spare tire around your midsection. The same goes with potato chips, French fries, pasta, bread. You name it.

This is why you superfoods are so popular. They give you energy like carbs, but they do not have the baggage of carbs. They give you protein. They give you fiber. They give you energy. In other words, you have all the good stuff, but you leave behind a lot of the bad stuff.

You can then use superfoods to get the energy you need to hit the gym consistently or run in the morning regularly. You can use superfoods to give you the protein mass you need to develop a lean muscular mass so you look great, and you can use superfoods to remain healthy. By remaining fit, of course, means your body regulates fat properly.

This may seem like to be good to be true. This might seem like you are packing all these amazing health benefits into one small compact form, but that is precisely what is happening with superfoods. They are very light. They are very small. They are packed, but they deliver quite a bit of value.

Not surprisingly, a lot of protein bars out there are using superfoods or superfood combinations to produce healthier bars. Not only do these bars taste good, but when you eat them after a workout, they help your muscles repair. They give you the protein that you need to help grow and maintain and enlarge your muscle mass. They give you energy and best of all, they taste great. They keep you fuller longer, and they keep you healthier. Sounds awesome, right?

So, with all those, superfoods have to hit these three targets, and three ingredients for each of these key requirements are ideal candidates. Of course, depending on the protein bar you choose, they might substitute alternative ingredients but for the most part, these three ingredients make the best combination when it comes to solid superfood-based protein bars. If you want to get healthier, and you want to do it the smart and tasty way, look for these three ingredients. They are non-negotiable.

Ingredient #1

Cashew NutsIronfit protein bars thailand superfoods

Cashews have awesome texture. They are not very tough, and they are not too crunchy, but they can actually be quite creamy. They also have a very nice flavor. They are not too mellow, but they are not pungent or too strong either. For these reasons, cashew nuts make for a great superfood component in any healthy protein bar. You get an amazing combination of high fiber, nice texture and an overall awesome nutrient profile. You get an awesome set of healthy fats with cashew nuts as well as vital vitamins.

Ingredient #2

protein bars thailand whey natural ingredients convenient shipping tobangkokHigh Dietary Fiber and Protein

Look for ingredients that are packed with fiber. It does not really matter which specific ingredient it is as long as it has high dietary fiber content with a fairly decent protein profile and very little fat. We are looking at oats and pumpkin seeds.

The reason why these two ingredients are awesome is because they give you a lot of texture. It does not feel like you are just chewing on leaves and rocks. You know how nasty that is? You know how unappealing that could be? When you are eating protein bars you do not want to feel like you are in prison being forced to eat garbage by the warden. You do not want to feel like you are punishing yourself. You do not want to feel like you are depriving yourself.

Well, when you eat protein bars with a nice amount of oats and pumpkin seeds, you feel rewarded. They do not feel nasty. They do not feel dry. You get a nice amount of crunchiness and texture, but the best part to all of this is that you feel fuller longer.

Why? When high dietary fiber comes into contact with the fluids in your intestinal tract, it expands. This expansion has an important consequence. It sends satiety signals to your brain. Your brain does not feel as hungry as before. The result is that you eat less.

As I mentioned above, if you want to lose weight, you have to either move around more or not eat as much. Ideally, you should do both, but the moment you eat food that makes you want to eat less, you are in a good position to lose weight. Dietary fiber does that. You feel fuller for a longer period of time.

The protein component of oats and pumpkin seeds helps you with your muscle mass. The great thing about this type of protein is its very lean plant-based protein. There are many types of protein out there. Make sure that you look for plant-based protein that has pretty much all the amino acids needed to synthesize human muscle.

Ingredient #3

protein bars made in thailandRaisins

I guess you could substitute any kind of dried fruit here. However, I am extremely partial to raisins because when it comes to compactness, flavor, vitamin profile and overall portability, it is truly very hard to find a worthwhile contender to raisins. It is undeniably in a class all its own. You get a tremendous amount of texture. It is very chewy it tastes great and, most of all, a number of people are familiar with raisins.

It is not like some sort of alien ingredient that just made the scene in the United States. It is not like durian. Believe me; you do not want to smell one. It tastes like a piece of heaven, but it smells like hell. Anyway, raisins do not have an offensive smell; they taste great; they are very portable; they are extremely handy, and they are packed with an awesome range of vitamins. What is not to love?

Keep the three vital ingredients above in mind if you are serious about superfood-based healthy protein bars. If you are looking to get buffed; if you are trying to be fit; if you are planning to take your body tone to the next level, you have to have the appropriate tools. The right protein bars can help make your journey to a better and healthier you a much shorter and a more pleasant one.

Could sleep deprivation make me fatter?

Could sleep deprivation make me fatter?

 

Yes! Sleep deprivation can cause you to pack on extra kilos of fat. When we don’t sleep enough, our metabolism slows down to save energy. As a result the body will start to release the evil hormone Cortisol, which is increasing hunger (besides reducing the protein synthesis, halting tissue growth, reducing muscle mass, increasing abdominal fat …). On top of that, the level of Leptin hormone also known as the “satiety hormone” is dropping down, so you just end up craving for more food. And if you think you could go to the gym and burn out some more calories by training early morning with an empty stomach, then you are wrong… Because one of the several consequences of sleep deprivation on the metabolism is a big decrease of energy burned over a 24 hour period.

 

Scientists even said that a 4h sleep a night could increase the risk of obesity by 73% (50% for 5h and 23% for 6h). I suggest to sleep between 7h to 9h per night, especially if you are workout out at the gym regularly. This is also for an obvious matter of muscle recovery.

 

As you understood, sleeping is more than important if you want to stay fit and healthy! By the way, when you are craving so bad for food, please adjust your diet accordingly to your physical activity. Don’t forget to eat enough calories to recover after a hard workout session, and to slow down your carbs intake if you already have a diet rich in carbs or if you want to burn out some fat. The Iron Fit Food bars are a great solution for your diet. Whether you need to stay lean, burn fat, gain muscular mas, they will help you to reach your goals.

 

Ben – Iron Fit Food

www.ironfitfood.com

instagram: ironfitfood

www.facebook.com/ironfitfoodth

How to use Ironfit Food Protein Bars to Lose Weight

Lose Weight with IronFit Food Protein Bars

Many people are willing to try our protein bars in order to lose weight.

Ironfit Protein Bars are ideal to lose weight. We keep getting a lot of questions regarding how to use our protein bars to drop weight. Here is how.

First of all, we recommend doing sport in order to burn excessive calories. Second, we advise you to keep your diet under control and insert Ironfit protein bars in a proper, balanced diet.

For example, assuming that your daily caloric intake is 2000 calories, which is most likely the daily caloric intake of an individual of about 170cm per 70kg that is moderately active, you should try to reduce it by about 500 calories per day to lose half a Kg per week. Consider also that losing more than this amount of weight per week is not healthy, can give you permanent stretch marks and will be very easy to revert, so take good care in planning your diet for long term results. Hence, the following is a good example of a 1500 calories daily diet plan that can make you lose the above-said weight:

 

Ironfit food protein bars to lose weight

This is what we care about: your nutrition and your fitness goals!

1 meal (Breakfast):

4 Egg Whites 14.4 Proteins 68 cal

1 Whole Eggs 6g proteins cal 78

100g Uncooked Oats 2.4 proteins 68 Calories

22.8 Proteins 214 Calories

 

2 meal (Snack):

Iron Fit Performance Protein Bar

21 Proteins 178 Calories

 

3 meal (Lunch)

150 g of Chicken Breast 46.5 g Protein 248 cal

80 g Brown Rice 2g Protein 88 cal

75 g Mixed Vegetables 2.2 Protein 37 Cal

1 tablespoon olive oil o protein 45 calories

50.7 Proteins 418 Cal

 

4 meal (Snack/Post Workout)

Iron fit Original Plus Protein Bar

24 Proteins 260 Cal

 

5 meal (Dinner)

140g Tilapia or any white fish 40 Protein 191 Cal

100 g Steamed Broccoli 3g Proteins 34 Calories

1 tablespoon olive oil 0 protein 45 calories

43 Proteins 270 cal

 

6 meal (Pre-sleep Snack)

20g Almonds 4g Proteins 115 cal

100g Greek Yogurt 10g Protein 59 cal

Protein 16g 174 cal

 

TOTAL 177.5g PROTEINS | 1514 CAL

 

As you can see, this plan really focuses on splitting the daily caloric intake into several meals, 6 to be precise, in order to increase the nutritional intake and boost your metabolism. Also, it provides a big amount of proteins, which are the “bricks” that your body needs in order to build muscles and burn fat.

The above plan can be modified and integrated depending on your needs, personal caloric intake, goals and requirements.

Moreover, Ironfit Protein Bars and Snacks contain BCAA and glutamine that help your body to recover faster from a workout and to be active during your daily routine.

Taking an IronFit Protein Bar always with you is the key to avoiding eating junk food and follow your diet plan everywhere to lose weight in the most convenient way possible.

 

Good Luck and remember, the 30% happens in the gym, the other 70% happens in the kitchen!

How to survive the protein deficit in Thailand – Thai dishes with the most proteins

Thai Barbeque, or MooKrata หมูกระทะ, often comes in the All You Can Eat mode

Thai dishes with the most proteins

For all of us living in Thailand for longer periods, eating enough protein without exceeding in calories and all sort of trans saturated fats can be challenging. Street food is available everywhere and at cheap prices, but most of the times it is full of oil, sugars and processed carbs that are fattening and almost useless from a nutritional point of view.

That’s why Iron Fit Protein bars, brownies and cookies constitute a valid alternative to junk food that you can always carry with you.

However, there are also some valid alternatives in the Thai cuisine that can be considered healthier and protein rich.

Here’s the list:

1. Gai Yaang ไก่ย่าง: The undisputed king of Isaan cuisine: grilled chicken. Better if in the form of chicken breast เต้านมไก่ย่าง, you can find it almost everywhere and at almost every Isaan street stall, even though usually Thais eat it in the morning. You can ask for ข้าวเหนียว kaow niaw, sticky rice, that fits perfectly with the chicken and make it a very balanced meal with good carbs and high protein. They usually drumstick + thigh, half a chicken, or just the whole chicken breast.

2. MooKrata หมูกระทะ A solid second place is held by the infamous Thai Barbeque, often coming in the All You Can Eat mode, so pay attention not to overeat. They usually offer beef, pork, chicken and seafood that you will need to barbeque yourself. Prices start from 150 thb all the way up, depending on the place and the poultry and fish offered. The only problem here is not to put too many unhealthy sauces on the food and not to eat all the fried and greasy side dishes and dessert that come included in the price. The biggest amount of proteins you can get, that’s for sure. We suggest going for Thai Barbeque after a long, intense training.

Thai Barbeque, or MooKrata หมูกระทะ, often comes in the All You Can Eat mode

Thai Barbeque, or MooKrata หมูกระทะ, often comes in the All You Can Eat mode

3. Blaa kapong nung manao ปลากะพงนึ่งมะนาว: A healthy, not too greasy, filling Steamed fish with Lime and Garlic. For this, you’ll need to go to a proper restaurant, as street stall usually don’t have it. The price is around 350thb or more depending on the kind of fish and the level of the restaurant. Delicious!

4. MoFai หม้อไฟ If you like soups, you are lucky because the Thai Hot Pot is one of the dishes richest in protein in Thai cuisine. Similarly to the Thai Barbeque, you can order the kind of meat and fish that you want with the soup. Prices are similar too. Remember not to drink too much broth, as is going to carry all the fat from meat and fish that melt as you cook them.

5. GaiSatay ไก่สะเต๊ะ One of the cheapest and colorful chicken dishes is the Chicken satay with peanut sauce and served with a refreshing cucumber and onion salad. The chicken is first marinated in coconut milk and curry powder and then grilled. The sauce made with peanuts is really good, but don’t abuse of it as it is very caloric. You can find the Chicken Satay in street stalls as well as in restaurants and it’s usually very cheap (10-20thb per meat stick). Are you hungry yet?!

Chicken satay with peanut sauce and served with a refreshing cucumber and onion salad ไก่สะเต๊ะ

Chicken satay with peanut sauce and served with a refreshing cucumber and onion salad ไก่สะเต๊ะ

That’s it for now, we’ll continue in the next post with our bits of advice on nutrition for active people. Bodybuilding in Thailand is possible even without spending an excessive amount of money with our suggestion and that’s why we developed the most convenient protein bars to help you achieving your fitness goals.

Iron Fit Food protein snacks, fuel for your muscles!

Iron Fit Natural Protein Bars health benefits

How Iron Fit Protein Bars can help you lower your cholesterol, keep blood pressure in check while helping you losing weight and gaining muscles

Iron Fit Protein bars, cookies and brownies are made only with top ingredients and, most of all, they are all of natural and sugar free. This means that all the Iron Fit Protein Snacks are loaded with the best whey protein, but also with healthy nuts, seeds, raisins and coconut oil to achieve their high content of proteins, vitamins and mineral. Our bars are therefore a great help to maintain overall health at a top level, boost the immune system, lower bad cholesterol, keep blood pressure in check and of course promote weight loss and muscle building.

Let’s take a deeper look at the benefits of some of the ingredients Iron Fit Food Protein Bars are made with:

Peanuts:

Peanuts contain vegetable protein, unsaturated fat, fiber and minerals. In particular, monounsaturated fats are the type of fat that lowers LDL, the “bad” cholesterol. The US Food and Drug Administration performed a study showing that a handful of peanuts at least five times every week can help lower your risk for heart disease by more than 25%.

Peanuts are also a healthy source of vitamin E, folate, niacin and manganese. They are also rich in resveratrol, a phenolic antioxidant present in red grapes used to make red wine.

Pumpkin seeds:

Pumpkin seeds contains an incredible variety of antioxidants . Starting from a good dose of vitamin E composed by several forms of it such as Alpha-tocopherol, alpha-tocomonoenol, gamma-tocopherol, delta-tocopherol, and gamma-tocomonoenol, making the bioavailability of Vitamin E greater than other forms. Moreover, Pumpkin seeds are rich in mineral antioxidants like manganese and zinc. Also Phenolic antioxidants are provided by pumping seeds in a variety of forms such as phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, syringic and protocatechuic acid.

To summarise the benefits, Pumpkin seeds are good for:
-Maintaining Heart Health because of their Magnesium content.
-Boosting the Immune Support because of their Zinc content.
-They are rich in Plant-Based Omega-3 Fats.
-Good for mantaining Prostate Health.
-They have Anti-Diabetic Effects.
-They contain Tryptophan that help provide a Restful Sleep.

Health benefits of iron fit food protein bars

Pumpkin seeds present in ironfit food bars present a long list of benefits

Sunflower seeds:

Health benefits of iron fit food protein bars

Sunflowers seeds improve bones, skin and are full of minerals

Sunflower seeds contain vitamin E, an important antioxidant for neutralizing free radicals that would otherwise damage molecules, such as cell membranes, brain cells, and cholesterol.

Sunflowers seeds have anti-inflammatory effects that can help with symptoms in asthma and arthritis, where free radicals and inflammation play a big role. They contain Phytosterols, compounds that when present in the diet in sufficient amountscan reduce blood levels of cholesterol.

They are also a good source of magnesium that can help with asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke.Magnesium is also needed for healthy bones and energy production.

 

Dried raisins:

Having a few raisins every day is good for your stomach and can help your Digestion as they contain fibres.

They are rich in potassium and magnesium in good levels.
They also can help against Anaemia as they have a good amount of iron and B-Complex vitamins. Their copper content also promotes the production of red blood cells.

Raisins are rich in polyphenolic phytonutrients, which are well known as anti-inflammatory antioxidants, therefore helping to boost the immune system and to treat Infections. Raisins contain phenol, collagen and elastin that promote healthy skin.

Health benefits of iron fit food protein bars

Dried raisins promote healthy skin and will give you an energy boost

Sesame Seeds:

Sesame seeds are rich in copper and manganese, also containing calcium, magnesium, selenium, vitamin B1, iron, zinc, molybdenum, phosphorus, and dietary fiber. Also, they contain 2 substances that are totally unique: sesamin and sesamolin, Those have a cholesterol-lowering effect in humans, and prevent high blood pressure. Sesamin has also evidence to protect the liver from oxidative damage.

Practical Tip:

To lower your risk of cardiovascular and coronary heart disease, enjoy 1 natural snack from Iron Fit Food, rich in healthy nuts, seeds, raisins and proteins at least 4 times a week.

Is soreness a good thing?

Is soreness a good thing?

 

As a matter of fact, soreness means that something happened during your training and it is most of the time a good sign. On an average, soreness happens to everybody, but more often to the beginners (or to those who don’t train regularly) than to the neophytes or the seasoned athletes. It also simply happens to the muscular groups that we don’t target often. The best example is to look at those who are doing legs once in a while and end up not being able to walk or seat properly after their legs workout session. Therefore, once we are training regularly, soreness tends to appear less often as our muscles got used to the intensity of the exercises. Many people worry when they feel soreness, especially when it comes 24h to 72h after the workout. Actually, soreness is just constituted by microscopic injuries or tears of the muscles, caused by the intensity of the flexion during the workout. It comes along with an inflammation that makes it painful and can also lead to an overall body weakness.

So why is it a good sign? Simply because when you are training you are seeking the hypertrophy (increase in muscle size and shape) of your muscles. This hypertrophy is created by the repeated flexion of the muscular group you are targeting that, technically, is damaging your muscular cells which, as an ultimate result, will give you the fit shape and size you are looking for.

 

There are several ways to recover quickly from the soreness:
– Sleeping
– Salt bath
– Taking supplements: Protein Bars (Iron Fit Protein Bars are all natural and rich in BCAA and Glutamine, helping the recovery), protein powder, BCAA, creatine etc…
– Drinking more water
– Stretching
– Massaging

 

How about the recovery time? As said, this will depend on several factors such as the sleeping hours, the nutrition, the frequency and the intensity of the workout,  the stress and so on. No matter how painful or how long your soreness feeling will be, just embrace it as a sign that you did your job at the gym and remember: “no pain, no gain”.

 

Ben – Iron Fit Food
www.ironfitfood.com
instagram: ironfitfood

How can I train if I am traveling regularly?

How can I train if I am traveling regularly?

 

I often hear people telling me that they can’t be fit just because they are constantly traveling around. Well, when we travel, we all agreed it is not convenient to carry in our luggage some dumbbells and barbells. However, we can tailor our very own body weight workout routines. In that case it is important to master some basic exercises that you can do anywhere such as the planks, body weight squats, mountain climber, lunge, triceps dips, flutter kick, push-ups etc… If you want to go furthermore with your training and you think body weight exercises are too limited in term of variety and results, then I suggest you to buy a packable workout gear such as a resistance bands, a skipping rope, a foam roller or even a sling trainer (e.g. TRX), this kind of equipment is light, easy to carry on, easy to use and it can be installed quickly everywhere on the doors, walls etc…

 

When you are traveling, the best solution is definitely to go to a hotel with a fitness facility, so before booking any room always have a look at the list of the facilities of your hotel. And if your hotel don’t have any fitness facility? Then you can always search on the internet (e.g. Google map) for the closest gym to your hotel. So don’t let a simply nasty trip being an excuse to stop your training, you have to be motivated more than ever, especially since traveling can also mess up with your nutrition and your sleep habits, both necessary for a good recovery, maintaining your muscular mass burning fat and so on.

And regarding the nutrition? As stated above, traveling can also mess up with your nutrition, too much carbs, not enough protein, tiny portions and late meals. One of the solution is to take supplements. There is several supplements available on the markets, all made for different purposes, fat burning, bulking up, sleeping etc…. However, the most important point is to make sure that your intake of protein is high enough. To make it simple I suggest your daily protein intake to be of 2g of protein per kg of body weight in order to maintain your muscular mass. It is often a hard task when we travel and this is the reason why protein bars such as the Iron Fit Food bars are an outstanding solution. If your aim is to low down your carbs intake then you will go for the Performance bars, if your aim is to bulk up you will go for the Brownies or the Energy, if you are in between and need an all-rounder then you will go for the Original bars. Anyway, always keep in mind that being fit requires discipline and motivation, it is like anything else in life, just a matter of priority.

 

Ben – Iron Fit Food
www.ironfitfood.com
instagram: ironfitfood

Could you get slimmer by doing crunch exercise?

Could you get slimmer by doing crunch exercise?

When I go to the gym I am strike by the amount of people who are spending some 10min or more just doing stomach crunch. Many of them think that they will get slimmer or perhaps get “the six pack” should I say, by hammering their stomach for several minutes in a row. Well, I will never say it enough, we cannot target the fat loss!

So just doing crunch exercise in order to burn out the intramuscular abdominal fat will not bring you any kind of six pack. By the way the scientific team from the University of Virginia recently discovered that we would have to do some 250,000 crunches to burn some 450g of fat. This is the equivalent of doing 100 crunches per day for 7 days.

We also know that to burn fat cardio is a good solution however if you go for a long cardio, such as more than 10 minutes, you take the risk to also lose some muscular mass on the way. Therefore, one of the method I suggest is to work out all your muscles especially the big muscle groups (chest, legs…) and the lower back muscles because they are the muscular group which burn the most calories. And regarding cardio? Well I suggest you to go for a daily cardio of 10 minutes maximum using bicycle or elliptical. Yes, you heard it, 10 minutes maximum, I personally go for 7 minutes sharp and 5 to 6 days per week. That way it will strip of the fat and prevent the lactic acids to make you losing that precious muscular mass.

Finally, don’t forget that doing crunch is a good way to strengthen your abdominal muscles and to give them a nice shape. If you want to have sharp and fit abs, then I suggest you a combination of cardio, diet and abdominal exercise. The nutrition is also important because abs are muscles. So keep in mind that to maintain your muscular mass you need about 2g of protein per kg of body weight and per day. The Iron Fit Food products are here to help you reach that goal: https://www.ironfitfood.com/shop/

IMG_1336

Reach your goals and push up your limits with Iron Fit Food

 

Ben – Iron Fit Food
www.ironfitfood.com
instagram: ironfitfood