• New Year’s Resolution Top 10 Tips On How To Do It Right

    It’s that time of the year, we done with 2016 and now we are welcoming 2017 and it is an opportunity for us to reflect on our past success and challenges. It will also be the time of year where lots of us will be making new year’s resolution and one of the biggest will be get healthy, maybe to lose weight, quit smoking or drink less – but what’s the best way to stick to it?

    Now new years resolution can be hit and miss but studies and psychologists have found we’re more likely to succeed if we break our resolution into smaller goals that are specific, measurable and time-based. So let’s go over the top 10:

    Top 10 Goal-setting tips

    1. Make only one resolution. OK guys I know there will be the temptation to want to much but you have greater chances of success when you channel energy into changing just one aspect of your behaviour.Look for internal desire/wants to drive you.
    2. External factors such as it being new years can be useful as a trigger but will fade as times goes by, this is one of the main reason that so many people fail to keep their resolution/goal. So look for the reason why you want to get healthy and it’ll drive not just for the next few weeks, but for the whole year!
    3. Avoid previous resolutions. Deciding to revisit a past resolution sets you up for frustration and disappointment, so to help you keep a positive mindset try focusing on something new .
    4. Don’t run with the crowd and go with the usual resolutions. Instead think about what you really want out of life and what is important to you.
    5. Break your goal into a series of steps, focusing on creating sub-goals that are concrete, measurable and time-based. This will help you keep focused and but achieving smaller goal will help you reward yourself and keep going to the next sub-goal.
    6. Tell your friends and family about your goals. You’re more likely to get support and want to avoid failure. But be careful, not everyone will support your goals, maybe due to their own failures they are unable to see what possible. So create a support group of other positive people and work together.
    7. To stay motivated, make a checklist of how achieving your resolution will help you. Remember having the smaller goals will help you keep track!
    8. Give yourself a small reward whenever you achieve a subgoal, which will help to motivate you and give you  a sense of progress. But remember rewards does not have to be a binge of food or drink, but something more positive like some new gym clothes!
    9. Make your plans and progress concrete by keeping a handwritten journal, completing a computer spreadsheet or covering a notice board with graphs or pictures. Remember visual cues can help you keep on track!
    10. Expect to revert to your old habits from time to time. Treat any failure as a temporary setback rather than a reason to give up altogether. Remember success is never straight road and the ability to bounce back is keep, so keep moving forwards!

    So what do you guys think? what new years resolution will you be setting for yourself? what tips do you use to keep on track? Let us know and lets have conversation below.

  • How to Host a Healthy XMas Dinner

    Hey Guys

    So we talked about some tactics you can use to help prevent you from getting massive weight/fat gains over the X Mas holidays, now we are gonna talk about some tips for you all who will be doing the hosting/cooking for the festivities and how you can help keep it healthy, enjoyable and your guests will thank you for it!

    Cooking Methods Tips  

    Use Spray Oils

    Use Spray Oils

    OK when it comes to cooking we can’t always boil everything, for one the food tends to lose it flavour and can become quite soggy, and the last thing we want is to be suving our guest some bland and soggy food. So what can we do about it? Well this is where spray oil can be a life saver for light frying food, it’ll help keep the calorie count down, while providing the food with a nice crispness to it that we all enjoy. Which one to choose can be down to your personal preference and can depend on what your cooking, personally i use coconut oil spray since it give the food a nice nutty tasty and coconut oil is very stable at higher temperatures.

    Use A Light Fryer For The Dishes That Need To Be Deep Fried

    Use a Air fryer for the dishes that need to be Deep Fired

    So some dishes like chips, battered meats and fish will sometimes need to be deep fried, but we can work around this by investing in a air fryer. These machine a pretty handy and will usually only use about a tablespoon of oil to cook a large portion of foods that normally would need a 1 litre or more to deep fry. Yes it can got a bit to get especially if you’re looking to cook for a large group of ppl, but with their mart function and health benefits i think it some you guys should look into getting.

    Roast Rather The Fry

    Roast rather the fry

    As we mentioned some dish usually are cooked by deep frying, but another alternative to this is to oven roast your food. Again for glaze try using spray oil rather than drowning the food in oil and use lots of herbs and spices to help bring out a lovely tasty and aroma.

    Recipe Tips

    Replace sugar with natural sweeteners

    Replace sugar with natural sweeteners

    OK we all love a nice home made dessert, the amount of time and care put into them is kind of like mix of art and chemistry, however they can tend to be filled with lots of sugars in the baking process. So to help keep the levels of sugar down and to enough that no one goes into sugar shock, try replacing sugars with a natural sweetener, sweetener are much for potent the sugar so you’ll need a lot less of it and will help keep the calorie count down.

    Make sure there is plenty of veggies available for guests to snack on

    Make sure there is plenty of veggies available for guests to snack on

    OK giving your guests the option of veggies to snack on will help fill them up and provide fibre for them, this is turn will help their bodies process the more indulgent food more effectively and help stop them binge too much. It’ll will also help keep your food bill low since veggies can quite affordable and what’s not eaten can be cooked later in the weekend. So this one will help your guest waistline and your wallet! Just be careful of dips that you might offer with these since some of the can have lots calories.

    Make Your Own Dips

    Make Your Own Dips

    As mentioned above, there are lots of dips on the market and most of them will be heavily processed and be filled with “empty” calories and lot of preservatives. So one way to avoid this is to make them yourself, from humus to salsa dips, which are very easy to make and tasty even better fresh. So why not give it a try your guest will love it!

    Try Skinless Poultry Meats

    Try Skinless Poultry Meats

    OK cooking with can help the meat from drying out and does have a lot of flavour, but with that comes an increase of fat. To help keep your meats nice and healthy try cooking your meats skinless, it have a massive decrease in fat, mainly consisting of protein. To help prevent the chicken from drying out try making a nice saucy marinade to coat the poultry in when roasting. This will help the meat keep it moistness and allow the meat to absorb the flavour.

    Try Getting Lean Cuts Of Meat

    Try Getting Lean Cuts Of Meat

    When it comes to selecting your meats, try buying lean cuts of both red and white meats. In the case of red meat especially since  going for anything under 10% fat would be great. And in the case of white meat, ideally chicken breast is the leanness, but you’ll be ok with thigh to, just keep it skinless as we mentioned above.


    Serve Sugar Free Drinks

    Serve Sugar Free Drinks

    Of diet drinks are a bit hit and miss, some studies have shown that even though diet drink have no calories they can cause the body to increase its appetite, which can result in guest eating more food. But you have to take into account that calories from solid foods are broken down much slower than from liquid, meaning that there will be a reduce insulin pike in the blood. So as long as there is heathy food available this shouldn’t be too much of an issue.

    Keep The Alcohol To A Minimum

    Keep The Alcohol To A Minimum

    OK i’m not much of an alcohol drinker, but i can understand a lot of ppl are, and as a host you want to cattier to your guest needs, so having some available to them is not going to be the end of the world, but having too much available can lead to ppl getting pissed and really missing up the festive atmosphere. Also alcohol have 7 cal per gram, so for example 1 pint of beer has around 200 cal, which is a the same as a slice of pizza or dessert! Out the to i know which i would choose. So keep drinks to a min, and really focus on creating a festive atmosphere.

    Make Tea and Coffee Available To Guest

    Make Tea and Coffee Available To Guest 

    I am a massive fan of tea, from both my Asian culture and the health benefits. Have herbal tea available will help your guest with aiding them digest their food, keeping them warm and herbal teas have shown to help suppress the appetite. When it comes to coffees, having both caffeine and decaf would be great, since later in the evening your guest might not want to much caffeine and this is where the decaf comes in handy. Again with these option provide sweeteners rather than sugar to your guest, with skimmed or semi skimmed milk to help keep the calories count down.

    Have Plenty Of Water Available To Guest

    Have Plenty Of Water Available To Guest 

    Remember to have plenty of water available for your guest to drink, this will help them keep hydrated and feel full, stopping them going over boards.  So remember water is cal free and comes straight from the tap, so FREE!


    Serve Smaller Portions Of Dessert

    Serve Smaller Portions Of Dessert

    OK as mentioned above if you are baking from scratch try using sweetener rather than sugar. But if you’re purchasing your desserts, try getting desserts that are already in small portion, like mini cakes. The reason being that this means each guest has a fixed about to eat, and will help stop them going over board. If you’re getting a large dessert, try cutting it up into small portion than serving rather than have your guest do it, since some may go a bit over board!!

    Serve Dessert On A Smaller Dish

    Serve Dessert On A Smaller Dish

    It science fact now that if you use smaller dishes to serve food, ppl will end up eating less, so this one is a no brainier! It help stop your guest going overboard on food and save you money to, so win win!

    So what do you think? What tactics will you be using to keep your festivities healthy yet fun? Let us know in the comments below and lets have a discussion. And HAPPY X MAS to you all!

  • Dealing with Injury when Training

    Hey guys,

    Here a quick video on how to deal with an injury that you might get when training and what to do.


    Don’t panic and get Stressed!!

    Okay! I get it! You have been doing your stretch and your warm up but still its happened your injured! First thing u need to do is stop training and get out of the gym! The last thing you want to is make it worse! So take a moment to calm yourself, since stress will make your body release cortisol which will run havoc on your body system! Its not the end of the world and you will recovery, remember fitness is not a sprint it’s a marathon!

    10Seek Medical care!

    Depending on the severity of your injury you might need to seek medical help, if so get help, don’t let you ego or pride stop you getting the help you need, there is no shame in getting help! Dr’s are there for a reason, so use them!


    So first we need to analysis what the issue is so ask yourself, “What were you doing when you hurt it?” and, “Can you show me specifically which movements cause pain?”  10Get Real
    Take a moment and understand that we are not pro athletes and tomorrow is not the Olympics. When you are injured, your priority is dealing with your injury, or at the very least, not worsening it. If you are questioning whether or not you should be at the gym – GO HOME!!!

    11Focus On Recovery
    Use your time at home to work your recovery. Recovery does not mean sitting still. It could mean using a foam roller and a lacrosse ball to work out muscle spasms or adhesions. It could mean icing for 10-20 minutes at the top of every hour. It could mean visiting your chiropractor, massage therapist or yoga instructor. It could mean visiting your doctor and having diagnostic tests run. It does mean, without a doubt, listening to your body and being nice to it.

    12Be Reasonable
    If you choose to stay at the gym and work around your injury, then really work around it and make sure your coach is aware of the situation. Do not do things that only “hurt a little.” If it hurts, stop doing it. If you are hurting it, you are not healing it. Yes, it might feel better once you get going into the workout, but that has more to do with endorphin’s and than it does with whether or not you are causing damage and preventing healing. This does not mean you cannot move around at all, but do not do things that cause pain.
    13Don’t Create Other Injuries
    If you are dealing with an injury requiring a long healing period, a shoulder injury for example, be careful you do not cause other injuries or imbalances in your training. If your left shoulder is hurt and you spend three months only working your right arm and right shoulder, you are setting yourself up for future problems. It is not just your arms, but your back, hips, and legs that will be affected by this constant unbalanced unilateral movement. In this scenario, you are better off focusing on lower body and core exercises, but be careful!!.

    14There Is No Quick Fix
    As with most things in life, we are in a hurry to get to the next step and injury recovery is no different. Beware of the quick fix. I have had clients come to me saying their doctor wanted to give them a cortisone shot. Unless you are playing the Super Bowl tomorrow, there is no reason for you to get a cortisone shot. In my experience it only allows you to train through the pain and worsen the injury. Likewise, beware of painkillers in general. If you want to take something, double or triple your fish oil and deal with the inflammation aspect of your injury.15If It Hurts, Stop. It’s Just Not Worth It.
    This one is worth repeating. For the vast majority of us, we work out for fun or because we are committed to a certain level of health. We are not professional athletes, nor for the most part even competitive amateur athletes. Our priorities in our lives are different from a pro-athlete and therefore our priorities in the gym should be also.

    Take the time necessary to heal properly; it will serve you in both your performance and your quality of life for years to come. So what do you think? Did i miss something, Leave your interesting comments below and let’s have a discussion!

  • How To Start Your Fitness Journey

    Hi Guys

    Today I’m gonna talk about how you can start your Epic Fitness Journey!

    So you have got to the point when you have decided that you need a change and just like starting a new game we all gotta start somewhere.

    So let go over some simple points that will help you achieve a new healthy life:

    So hopefully these tips will help you start your fitness and have a successful journey and come healthy! Is there anything i missed, what do you guys think? Leave your interesting comments below and let’s have a discussion.

    The Trigger! So what do i mean by this? What i mean is an event or a feeling that forced to release the truth, that you need to make a change. This can one thing or mixture of things and doesn’t always have to be the most noble reason, such as it might be that your looking to attract someone from the opposite gender or maybe you want to be a role model for family or friends.

    Keep it simple! Starting your journey doesn’t always mean you have to make massive changes or drop everything you’re doing! Start of with simple changes, like changing out your sugar filled drinks with the diet versions (zero cal), your sweet for fresh fruit. Try making your food rather than getting take away (a takeaway once in awhile is not a bad thing but home cooked will always be best). Have fun with your food and try to keep it fresh 🙂

    Define your goals. This is another important step, the reason being that there is a shit load of information out there in regards to fitness so it can be hard to find the right info with regards to your goals. For example losing fat mean taking a different approach then putting on muscle. So start by writing down what you want from this journey, from there you will have a better chance of getting the right information you need.

    Get Moving! Getting our butts moving will be the key thing in start our fitness journey. But it doesn’t mean you have to run to the local gym and buy a years membership! Just start with something simple like get off the bus one stop early and walking the rest or using the stairs instead of the lift. Simple thing like this can be incorporated into your day very easily and a great way to start burning some calories!

    TUNES!!! Music can be a life saver when it comes to keeping active, no supplement can compete with an awesome track playing on your headphones, so load up your mp3 player or mobile with some tunes to help pass the time when your walking. Here a list of some of my music i listen to.

    Money and Budget!! Like anything we do it’s a good idea to keep some cash saved for any your journey, this will help with things like food bills or any clothing you might need, so just like pre-ordering a game  make sure you have some cash saved up to help out.

    Build a Support Network!! Going alone on this journey can be done, but honestly it will be tougher in most aspect and easier in some. Having a support network can be like have an extra life or a co op partner when times get tough, and you need that extra help. This can be a friend or family, but make sure that they are someone you can rely on and won’t sabotage your progress, So be selective!!

    My Journey

    My Jounery and How i did it!

    To find out how I was able to have successful transformation and what i did from training to food plan, click below

    So what do you think? Whats your reason for starting your journey? Did i miss something, Leave your interesting comments below and let’s have a discussion!

  • Battlefield 1 PC requirements released!

    The Battlefield 1 PC system requirements are out, and as you’ll see there quite demanding.

    battlefield-1-1BF1 uses DICE’s gaming engine called Frostbite, DICE’s DOT Per-Olof Romell said “BF1 uses the most optimized version of the Frostbite engine yet, but is still an intensive game”. The fact that the min CPU is a Core i5 6600K (which my pc has). EA also announced that they have made some changes coming to BF1 as a result of the feedback from the open beta.

    So let’s have have a look, and in the words of Sam Jackson “hold onto your butts”!

    The minimum spec:

    • OS: 64-bit Windows 7, Windows 8.1 and Windows 10
    • Processor (AMD): AMD FX-6350
    • Processor (Intel): Core i5 6600K
    • Memory: 8GB RAM
    • Graphics card (AMD): AMD Radeon HD 7850 2GB
    • Graphics card (Nvidia): Nvidia GeForce GTX 660 2GB
    • DirectX: 11.0 Compatible video card or equivalent
    • Online Connection Requirements: 512 KBPS or faster Internet connection
    • Hard-drive space: 50GB

    The recommended spec:

    • OS: 64-bit Windows 10 or later
    • Processor (AMD): AMD FX 8350 Wraith
    • Processor (Intel): Intel Core i7 4790 or equivalent
    • Memory: 16GB RAM
    • Graphics card (AMD): AMD Radeon RX 480 4GB
    • Graphics card (Nvidia): Nvidia GeForce GTX 1060 3GB
    • DirectX: 11.1 Compatible video card or equivalent
    • Online Connection Requirements: 512 KBPS or faster Internet connection
    • Available Disk Space: 50GB

    In a separate blog post, EA said that as a result of feedback from the open beta, the Conquest mode is being changed so that capturing objectives and scoring kills will both contribute to the final score of a match, and the Rush game mode is being added.

    “We’re also looking into balancing other elements, including the weapons and vehicles. The Light Tank, which is a bit too effective in the Open Beta, will definitely receive some work, and we agree that Horses can take a few too many rounds at the moment,” lead world designer

    Daniel Berlin explained. “We’ve also learned through the Beta that you guys need more tools to deal with vehicles earlier, which we’ll definitely look into (including a Gadget for the Support class which should help neutralize powerful vehicles).”

    The specs and demands on the CPU seems to be increased, it could be down to the more complex systems involved,

    My PC spec are:

    • OS: 64-bit Windows 10
    • Processor (Intel): Core i5 6600K
    • Memory: 16GB RAM
    • Graphics card (AMD): AMD Radeon™ RX 480 8GB
    • Monitor: ultra wide 3440 x 1440 (freesync)

    Hopefully i will be able to run this at my screen Res and 70  fps, Battlefield 1 will be out on October 21.

    So what do you think? Does you PC meet the requirements? Are you going to be upgrading your PC or will you get it on console instead? Lets us know in the comments below and lets have a discussion about it.

  • Whats are Fats?


    So We have covered Protein and Carbs, in our other videos, now its time to cover fats? cos what are fats?

    What are Fats, like protein you hear this term being used a lot, from diet fabs warning fats are the world’s problem to other telling us to eat more.  But what are fats?

    Fats are our second macro, just like protein fats are essential to the body’s function, since the body is unable to produce them on its own and requires us to obtain them from our nutrition.

    Fats are involved with the body neurological, hormonal and organ functions.

    In the past Fats were seen as the main cause and effect of obesity and people were told to keep clear, but developments is nutritional science have shown this not to be the case. Findings showed that fats are broken down in to different groups depending on their structure, with some showing positive effect on the body and some being negative.

    There are two types of “good” unsaturated fats:

    Monounsaturated Fat.

    monounsaturated fatThis is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats improves blood cholesterol levels, which can decrease your risk of heart disease, also benefiting insulin levels and blood sugar control, for people with type 2 diabetes. When combined with saturated fats, monounsaturated fats have been found to promote healthy testosterone levels. They also function as an energy source during workout sessions. Peanut butter is a terrific source of monounsaturated fat.

    Monounsaturated fats are found in high concentrations in:

    • Olive, and canola oils
    • Avocados
    • Nuts such as almonds, hazelnuts, and pecans
    • Seeds such as pumpkin and sesame seeds


    Polyunsaturated Fat.

    polyunsaturated-fatThis is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. .

    Polyunsaturated fats are found in high concentrations in

    • Sunflower, corn, soybean, and flaxseed oils
    • Walnuts
    • Flax seeds
    • Fish
    • Canola oil – though higher in monounsaturated fat, it’s also a good source of polyunsaturated fat.


    Omega-3 Fatty Acids.


    One type of polyunsaturated fat and are essential because your body can’t produce them on its own. Omega fats have shown to be beneficial to your heart, and appears to decrease the risk of coronary artery disease, protect against irregular heartbeats and help lower blood pressure levels.

    Now in fitness the omega fats have been shown to turn on genes that increase fat burning and reduce gene activation of our body’s fat storage mechanisms.  There are plant sources of omega-3 fatty acids. However, the body doesn’t convert it and use it as well as omega-3 from fish.

    Sources of omega-3 fats include:

    • Salmon,
    • Sardines
    • Flax seeds,
    • Walnuts,
    • Canola or soybean oil


    Saturated Fat.


    This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes. However there is research that shows that Saturated fat can promotes healthy testosterone levels and is especially important to men.

    Good sources of saturated fat is

    • Egg yolks

    Foods rich in protein, including cheese, eggs, fish, lamb, beefNow let’s cover the fat that should be avoided.

    Trans fat.

    trans-fatThis is a type of fat that occurs naturally in some foods in small amounts. But most Tran’s fats are made from oils that are altered in the lab by a process called partial hydrogenation. By partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils.


    Research studies show that these partially hydrogenated Trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.



    The problem with fats can be that they are calorie denies, with 1 gram of fat = 9 calories, so it easy to eat over your recommended daily amount. So how much fat should you be eating? For an active person I would recommend 0.5 grams per pound of body weight.

    So know you have a better understanding, is there anything I missed? Feel free to leave comments bellows, and like always for more great videos don’t forget to like and subscribe.

  • What are Carbohydrate?


    Carbohydrate or carbs are our third macro, now like protein and fats, there a lot of crazy carb diets out there and a lot of confusing about carbs. So what are carbohydrates?

    Carbs are a third macro, and provide our main sources of energy and usually provide fibre, vitamins and minerals. But unlike the first two, carbs are non-essential, meaning that awe can like without carbs, since our body can produce energy mainly in the liver from fats and protein.

    There are two main types of carbs:

    • Simple (high glycaemic )
    • Complex (low glycaemic)
    • Fibrous carbs

    So the reason for their grouping is the way the body response to them.

    Simple carbs

    When you eat high-glycaemic carbs, your body processes them rapidly, absorbs them in the intestines, and delivers them right into your bloodstream. This increases your blood glucose levels, which spikes insulin. An insulin spike can be useful after a workout to help restore the muscle glycogen levels, but it’s not great at any other time of day. Reason being it can lead to increased fat storage.

    Complex carbs

    You don’t digest low-glycaemic carbs as rapidly. They don’t create the same sharp spike in blood glucose, so they offer a steadier supply of energy. These carbs should be your main source of carbs throughout the day.

    Fibrous carbs

    Fibrous carbs, provide very little energy and mainly consist of water but are a great sources of dietary fibre, which aid in digestion and help us keep regular help us absorb nutrition.

    Good sources of complex carb

    • Sweet potato
    • Oats
    • Brown rice
    • Brown pasta
    • Kenwa

    Sources of simple carbs

    • Raw sugar
    • Brown sugar
    • Corn syrup and high-fructose corn syrup
    • Glucose, fructose, and sucrose
    • Fruit juice concentrate

    Fibrous carbs

    • Broccolis
    • Green beans
    • Celery

    So we know why Carbs are important and where to get it from, but how much should we be eating? Will for an active person, who body fat is within the healthy range and trains on a regular basis I would recommend 1g-1.3g per pound of body weight, which will help promote energy and maintain muscle growth and strength.

    So know you have a better understanding, is there anything I missed? Feel free to leave comments bellows, and like always for more great videos don’t forget to like and subscribe.

  • What is Protein?


    What is protein?

    Protein….. Now you’ve properly heard this word been said a lot, from personal trainers to the local meat head, but what is protein?

    Protein is one of the three main macro-nutritious, and a classed as essential, Meaning that without them its life is not possible.

    Protein are made from macromolecules, consisting of organic compounds, that are bound together to create long chains of amino acid residues.

    These essential amino acids cannot be synthesized by our bodies, are require us to obtain from out nutrition. Below is the list of the 9 we require from our nutrition:

    [Phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine]

    Proteins perform a wide range of functions within our body, from catalysing metabolic reactions, DNA replication, our body’s growth, repairing damaged tissues and dealing with the body’s general up keep and even used as an energy source.

    In fitness the protein is the main building blocks to our muscle, and when we train we create micro tears in the muscle, which are repaired by the body with the use of our protein, result in a muscle that is stronger bigger than before. Studies have shown that people who train and eat a high protein with low carbs can aid fat loss.

    Eating high protein can resulting an increase in metabolic rate which can result in burning body fat!

    Good sources of protein are the following:

    For Meat Eaters


    White meat: such as chicken and turkey breast, aim to get skinless since the skin loaded with saturated fat

    Red Meats: lean beef mince or lean cuts steak, aim for less than 5% fat

    Eggs: eggs whites have one of the highest bio availability out of food, and yolks are a lot a great sources of protein, but try to aim for a max of 3 yolks a day, since they do have good amount of fat.

    White Fish: such as Cod, Pollock and Tilapia, which are great fast absorbing protein and really low in fat

    Oil fish: such as salmon, mackerel and sardines. These are great for protein and have lots of healthy omega fast.

    Dairy: such as Milk, cheese and yogurts. Dairy foods are a great mix of slow and fast digesting proteins, since it is composed of both whey and casein but aim for the lower fat versions.

    For Vegetarians

    best-vegetarian-protein-sourcesLegumes: Green, red, yellow, brown or black, lentils offer over 17 grams of protein per cup.

    Soy: such as Tofu, soybeans and edamame are great sources of protein, but for guys try not to eat too much since soy does have estrogen mimic.

    Beans: navy beans, black bean and pinto bean are great source of protein with an average of 14 grams of protein per cup.

    Nuts: almonds, walnuts and Pistachios are also great source of protein and health fats.

    Quinoa: Most whole grains do not contain the amino acid lysine, or contain very little lysine. Quinoa, however, supplies this amino acid along with the other eight essential amino acids in amounts that are balanced well for the needs of humans. Quinoa also has a relatively high amount of protein for a grain at 13.8 percent protein.

    Seitan: Although seitan is made from wheat, it is low in carbs and high in protein. A 100g is about 23 grams of protein, which is on par with white and red meat.


    a7249fb0-1b45-4acc-920c-c1164283af01There are lots of supplements on the market when it comes to protein, but I’ll make a separate video on this.

    So we know why Protein is important and where to get it from, but how much should we be eating? Will for an active person who trains on a regular basis I would recommend 1g-1.5g per pound of body weight, which will help promote muscle growth and strength. This might sound a lot, but protein will be our main source of nutrition with 1 protein = 4 Cals, also the body finds it very difficult to convert protein to fats, so it’ll either be used for growth or as energy.

    So know you have a better understanding, is there anything I missed? Feel free to leave comments bellows, and like always for more great videos don’t forget to like and subscribe.

  • Macro vs Calories, What are they?

    Macro Vs Calories

    Macro vs Calories

    Today video is a quick overview of macros vs calories?

    So you properly the terms, macro and calories being used a lot, form a wide range of diets and food plans, but what are they?

    Well let’s start off with macro, what are macro?

    Macros stand for Macronutrients,

    Nutrients are consumable substances our body use for energy, growth, and bodily functions. Depending on the nutrient, these substances are needed in small amounts such as vitamins and minerals or larger amounts. Those that are needed in large amounts are called macronutrients.

    Macronutrients measure out food intake by breaking them down into three main groups, which are;

    • Protein, which are essential the building blocks of life
    • Lipids (Fats) which are essential to body function and hormone production
    • And finally Carbohydrates, which provides energy and fibre and vitamins

    These are measured in grams.


    Now calories are a unit of measure of energy.

    Scientific speaking, there are two units of calories:

    The first is a standard unit calorie =1cal is the amount of energy required to raise one gram of water by one degree Celsius.

    The second unit is the kilocalorie = 1Cal is the amount of energy required to raise one kilogram of water by one degree Celsius.

    1 kilocalorie = 1,000 standard calories.

    Where 1 Calorie = 4.1 joules, however the big difference between Marco and calories is that calories don’t distinguish between the energy sources, whether that be protein, carbohydrates or fats.

    Out the two I mainly use macros as my unit of measure, but that said both are linked can be convert quite easily using the following equation

    • Protein 1 gram = 4 Cal
    • Carbohydrate 1 gram = 4 Cal
    • Fats 1 gram = 9 Cal
    • Alcohol: 1 gram = 7 Cal

    So an example of this is if you look at a food label and it lists 10 grams of protein, 0 grams of carbohydrates, and 0 grams of fat, that food would contain 40 calories.

    Now the recommend amount of calories for an adult are the following:

    For an adult male is 2500 and for an adult female is 2000.

    Now I hopefully that helped clear up both calories and macros, so what’s your option? Leave you interesting comments below and for more awesome fitness tips and advice with weekly videos please like and subscribe. And thank you for watching.

  • Can video games really create new knowledge?

    “In Knowledge Games Karen Schrier argues that games can tackle some of the thorniest problems, from global warming to lack of food and clean water”

    MUCH has been made of how video games aren’t just for fun. They can also be educational, hone reflexes and mental agility, and even treat PTSD and depression.

    But Karen Schrier has bigger ideas in mind. In Knowledge Games, she writes: “I focus on how we can use games to create knowledge about our universe or develop original insights into human interactions.”

    Schrier is an assistant professor at Marist College in Poughkeepsie, New York, where she directs a programme about games and emerging media – so she should be well placed to make a case. And her book is as dogged as a doctoral thesis in chasing down its key questions: can games be used to create new knowledge? If so, how?

    Schrier focuses on the potential of games to tackle intractable problems by mapping them onto something that can be played, thereby reconceptualising them in a way that makes them easier to solve. So far, we’ve seen just a handful that fit the bill. Take EteRNA and Foldit, where players solve puzzles to devise designs for synthetic RNA molecules or shapes for proteins, respectively. EteRNAhas 37,000 players who have synthesised hundreds of new RNA designs by solving the puzzles. Using EteRNABot software, human players are better able to devise RNA molecules than any current algorithm.

    Then there’s EyeWire, in which players help to map neurons in the human brain. In Monster Proof, they check software for bugs. And SchoolLife lets students try their hand at different roles to identify ways to handle bullying.

    Schrier thinks games can also tackle some of the thorniest problems, from global warming to providing clean water and food. Take the SUDAN Game, which simulates the steps needed to resolve conflict there. Each of the game’s thousands of players checks out a few of the 185,760 interventions possible to see if any lead to a peaceful outcome. That way, the makers hope to find the best algorithm – at least on the basis of the game’s assumptions.

    “Human players are better able to devise new RNA molecules than any current algorithm“

    The problems underlying the games come in many flavours. Ill-structured ones, for example, benefit from people trying many different solutions, as in Foldit or the SUDAN Game. Then there are dilemmas that may not have a single solution, or complex problems with multiple sub-problems. Perhaps the worst are “wicked problems”: ill-structured, complex dilemmas for which no single formulation is sufficient, people do not even agree on the problem, and there are no right or wrong answers – just better or worse ones, depending on skew.

    Indeed, most social and political problems are “wicked”: health issues that combine social and biological causes, such as heart disease; how to help children struggling at school; high rates of recidivism among prisoners. Can games help? Why not? Compared with other collective problem-solving activities, they unite people with different experiences in a uniquely structured and motivating way.

    Schrier makes no bones about the fact that knowledge games are much less fun than the ones they mimic – Tetris,Candy Crush, The Sims. That’s mostly because they tend to be made by small research groups with small budgets. It doesn’t have to stay that way, though. For now, there are plenty of people who like being part of a volunteer online community to make up for a lack of polish.

    In the end, Schrier does a great job of clearing a space where we can chat about games’ potential for giving us new perspectives on old problems. It’s exciting territory, but it remains underexplored. Ask me if a game was the right tool to crack a specific problem, and I’d have to change the subject.


    Thanks to Johns Hopkins University Press for this article

    So what do you think? Dose being a gamer make you better at learning? Should gaming be made a part of our school studies? Leave your thoughts and comments below and lets have a discussion.