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๐–๐‡๐ˆ๐‚๐‡ ๐ˆ๐’ ๐๐„๐’๐“? ๐‘๐€๐– ๐Ž๐‘ ๐‚๐Ž๐Ž๐Š๐„๐ƒ ๐„๐†๐†๐’?<

Letโ€™s see the science behind it ๐—ฅ๐—”๐—ช ๐—˜๐—š๐—š๐—ฆ ๐—”๐—ฅ๐—˜ ๐—›๐—”๐—ฅ๐— ๐—™๐—จ๐—Ÿ ๐—ง๐—ข ๐—ฌ๐—ข๐—จ? ๐—ช๐—›๐—ฌ?
When consuming raw eggs the bacteria (Salmonella Bacteria) which is present in the egg causes
๐Ÿ˜‘ Vomiting,
๐Ÿ˜‘ Diarrhoea
๐Ÿ˜‘ Fever
๐Ÿ˜‘ Blood in the stool
๐Ÿ˜‘ Food poisoning etc.
๐—•๐—œ๐—ข๐—ง๐—œ๐—ก ๐——๐—˜๐—™๐—œ๐—–๐—œ๐—˜๐—ก๐—–๐—ฌ
Egg whites contains AVIDIN in it. When consumed raw it binds to biotin in the small intestine, preventing its absorption and cause Biotin deficiency which may lead to HAIRLOSS
๐–๐‡๐€๐“ ๐ˆ๐’ ๐“๐‡๐„ ๐’๐Ž๐‹๐”๐“๐ˆ๐Ž๐?
๐Ÿ’ช Cooked eggs has greater protein absorption (91%) as the bioavailability(absorption of nutrients) of the cooked eggs are more compared to raw eggs.
๐Ÿ’ช Cooked eggs can destroy salmonella bacteria and avidin in it. So itโ€™s better to cook and enjoy the benefits of eggs
References:
https://www.ncbi.nlm.nih.gov/pubmed/9772141

SPOT REDUCTION IS A MYTH

* You can not target a PARTICULAR body part and lose fat in PARTICULAR place of your body * If you stay in a caloric deficit with adequate protein intake and weight training then your overall body fat will go down and you'll lose it where you want eventually. * Genetics will still be a factor in losing fat and gaining muscles. ===> If i do as many crunches as i can so that can i reduce my tummy fat? There is no proven scientific evidence that spot reduction is possible ===> Can we reduce overall fat and then target that specific area by building more muscle!? Yes,you can ๐Ÿ’ช There are pills, creams in market which claim to target fat loss in specific area. That's not going to help you in anyways. DON"T WASTE YOUR MONEY AND FALL INTO A TRAP NOTE: Don't compare your fat loss journey with someone else's because each body is different and you may first lose your fat in tummy areas where others may or may not. You can be doing everything right but it might just take a bit longer to lose fat in certain areas than it does for other people. So be patience and stay consistent. References https://www.ncbi.nlm.nih.gov/pubmed/25766455

๐–๐„๐ˆ๐†๐‡๐“๐’ ๐•๐’ ๐‚๐€๐‘๐ƒ๐ˆ๐Ž ๐…๐Ž๐‘ ๐…๐€๐“ ๐‹๐Ž๐’๐’?

Let's assume you do ๐Ž๐๐„ ๐‡๐Ž๐”๐‘ ๐Ž๐… ๐‚๐€๐‘๐ƒ๐ˆ๐Ž ๐š๐ง๐ ๐Ž๐๐„ ๐‡๐Ž๐”๐‘ ๐Ž๐… ๐–๐„๐ˆ๐†๐‡๐“ ๐“๐‘๐€๐ˆ๐๐ˆ๐๐† daily? Which gives you a better result? It's weight training. Weight/Resistance training burns more calories. The reason behind is EPOC, Excess Post-exercise Oxygen Consumption. ๐–๐ก๐š๐ญ ๐ข๐ฌ ๐„๐๐Ž๐‚? Itโ€™s the amount of oxygen your body needs to return to its normal state, resting metabolic state. โ € Weight training is superior to cardio when it comes to increasing EPOC. If you want to burn a greater amount of calories then the ideal way is to spend the majority of your time in weight/resistance training. โ € For weight training, afterburn appears to increase with exercise intensity. But whatever afterburn effect you get from it, is like a cake walk for you. Because you even after you finish your workout you burn calories even at rest. So Always prioritise weight training first and keep cardio as an optional one.โ €Weight training has more advantage and a special highlight is weight training burn more total calories, it will also help preserve your muscle tissue while you are burning fat which makes your body more toned. โœ”โœ” ๐Š๐„๐„๐ ๐‹๐ˆ๐…๐“๐ˆ๐๐†. ๐Š๐„๐„๐ ๐Ž๐ ๐‹๐ˆ๐…๐“๐ˆ๐๐† References: 1.https://www.ncbi.nlm.nih.gov/pubmed/19855309 2.https://www.ncbi.nlm.nih.gov/pubmed/25675374

Lets start from scratch

Define Supplement? An additional thing which helps to complete or enhance it Is whey protein mandatory? NO.Its just helps you to complete your daily macros. If u can complete the macros in whole foods(eggs,chicken,dairy etc). You dont need to supplement with whey. Taking whey builds muscle magically? No. Building muscle requires structured calorie surplus diet with optimum protein intake and a proper workout routine. Whey protein can helps u in completing ur daily macros who cannot complete from natural protein source. So if i eat more protein will it be going in waste? Anything which is in excess will be stored for future purpose(glucose or adipose tissues) will protein wont make u fat? It will make u fat. Anything which is TOO MUCH than TDEE(total daily energy expenditure) for longer period will be stored in adipose tissue as fats. Take home message - Whey protein is used to complete your daily protein macros who find difficulty or cannot complete through natural foods - As it contains good amino acid profile and good source to complete protein requirement - Whey protein is easily digestable and fast absorbing. References: 1) https://www.ncbi.nlm.nih.gov/pubmed/18187438 2) https://bjsm.bmj.com/content/52/6/376 3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/

๐Œ๐˜๐“๐‡: ๐—ช๐—ต๐—ฒ๐˜† ๐—ฝ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ถ๐˜€ ๐—บ๐—ฎ๐—ป๐—ฑ๐—ฎ๐˜๐—ผ๐—ฟ๐˜† ๐—ถ๐—บ๐—บ๐—ฒ๐—ฑ๐—ถ๐—ฎ๐˜๐—ฒ๐—น๐˜† ๐—ฎ๐—ณ๐˜๐—ฒ๐—ฟ ๐˜„๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜๐˜€

๐…๐€๐‚๐“๐’ ๐Ÿ’ช Anabolic window(muscle anabolism) is not limited after workout. ๐Ÿ•บ For beginners to intermediate, anabolic window(debateable topic) tends to be around 8 - 72 hours. So consuming protein immediately after workouts are not mandatory. ๐Ÿ’โ€โ™‚ For better Muscle Protein Synthesis(MPS) its good to divide protein and complete the macros throughout the day. Reference https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

Does weight-lifting affect height?

This is one of the major myth among children. people use to think if they lift weights in younger age it inhibits growth(height). There is no co-relation linking weight lifting and height. Lifting weights actually improve power and strength in young people, so they may not look "bigger," but they get healthier and their bones get stronger too. "HEIGHT COMPLETELY DEPENDS ON INDIVIDUAL GENETICS" and no tablets in market is going to help in increasing your height. Those are just marketing gimmicks so dont waste your money on it. Bonus message: Engage your kids in any sports or if they like lifting weights motivate them to do. Because sports for kids is not only good for their health but also teaches them how to share the spotlight, balance strengths and weaknesses, and how to accept life failures and success

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