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Use supplements . Drink lots of milk. Take lots of Yogurt and cottage cheese (paneer). Eat pulses, beans. Eat quinoa seeds. Peas are also great for you! Another highly recommended way to get your daily protein, especially if you do not get enough time to cook is to take skimmed milk . The advantages of taking skimmed milk: No need to worry about purity. Cheaper than buying an equivalent amount of milk (in Amul packets, for example). Very easy to prepare and take with you: Just mix 6-8 spoons in a glass of water and you are good to go. Can be carried with you wherever you want. Sometimes, however there is an issue with some brands where the product does not mixwell or has bad taste. I have had such bad experiences myself. I tried a lot of brands and finally settled on this one: Amirthaa Skimmed Milk Powder . This is a good product, available at a great price and tastes decent too. I am also attaching a handy chart to help you choose which sources ...

Should I be wearing a weightlifting belt? If you squat and deadlift regularly (which you should!), then the answer to the question above is a big YES. A weightlifting belt is designed for just about anyone who aims to squat or deadlift as much as they possibly can. (Image credits: bodybuilding.com) A weightlifting belt is designed for just about anyone who aims to squat or deadlift as much as they possibly can. Who shouldn't wear a belt is a longer answer. You shouldn't use a belt if you: Don't use a belt if you find it hinders your movement. If a belt affects how deep you can catch a clean or snatch, you'd probably be better served just to build your strength without a belt. In weightlifting, the low man usually wins. Don't use a belt if you have a heart condition or other health condition that could be made worse by the increased blood pressure and intra-abdominal pressure induced by wearing a belt in the first place. Also, please don't wear a belt if yo...

Intense physical activity is one of the best things you can do for yourself. Hitting the gym, running sprints, playing a sport that requires you to actively run (golf and table tennis don't count), swimming, uphill biking - all of these are intense physical activities that do tons for your body. They help keep your hormones in balance, don't let your body accumulate fat, and, provide the heart with a good daily exercise. Read more here. Now, what do you do after you have burnt all those calories and exercised sufficiently? The same thing that you do after you empty your Ferrari's tank - Refuel. Proper nutrition is VERY IMPORTANT if you wish to be able to recover and grow from the physical stress you put on your body. I have highlighted the importance of good nutrition and protein in my posts here. Check it out if you haven't. In this review of  Sinew Nutrition Raw Whey Protein Concentrate 79%, 3 Kg (Unflavoured) I will talk about my experience of using this...

The one question that pops up at least a thousand times, no matter what conference, seminar or talk show you go to: How can I lose weight?  The one question that pops up at least a thousand times, no matter what conference, seminar or talk show you go. Today, let's get this mystery resolved once and for all. Losing weight, like most things in life, is very simple. Simple, not easy. EAT LESS!  To be able to lose weight, all you need to do is eat fewer calories than you eat.   Do this every day for a month and I (and several other researchers) guarantee that you will lose weight.  Let's put this in an equation:  Caloric deficit = Daily Calorie requirement - Calories consumed + Calories burnt Let's analyze the three parts of this equation one by one: Caloric deficit: This is the deficit in the number of calories that you feed to your body. The greater the deficit, the quicker youo will lose weight, however, if the deficit is t...