Health & Fitness Blog - LF Fitness

Vitamins and minerals as most of us would have heard, are great nutritional aspects and parts of the foods and drinks we eat. Essential to help our bodily systems work smoothly and healthily, we must ensure our intake is sufficient in them.

Here to take it the step further is how to pair vitamins and mineral together, as they often work synergistically in the body to support various physiological functions. These combinations can be beneficial for overall health and well-being. Here are some common combinations of vitamins and minerals that work together.

1. Calcium and Vitamin D:
   

   • Calcium is essential for strong bones and teeth.

   • Vitamin D helps the body absorb calcium and regulates calcium metabolism, is important for bone health and immunity.

What this could look like... some sunshine and a protein shake. 😂. Various types of fish and beef liver and high in vitamin D too, which you…

Myth Busting...Fasted Cardio:

Fasted cardio is something you've heard that's purported to be a much more effective way to burn fat. Though it can indeed tap into stored fat for energy, it doesn't necessarily lead to greater fat loss overall. Here's why...

What actually happens during fasted cardio...

Well, when you are in a fasted state, your body must tap into stores/reserves it has which often times is fat and muscle glycogen (stored form of glucose/sugars) keep in the muscle. Usually when food has been ingested, our body will go for energy from that, especially if it's moderate to high intensity which primarily uses carbohydrates not fats. Low intensity exercise uses mainly fat directly for energy when fed or not, which is better for those who do weight training. Body builders in particular opt for this as they also don't want their cardio to interfere with muscle recovery as well.…

🚫 Myth Busting Fasting 🚫

Have you heard that intermittent fasting and fasted cardio are the absolute best ways to burn fat effectively? Let's set the record straight. While both methods have their benefits, they're not the only paths to fat loss and they aren't all great and healthy as they may seem.

👉 Intermittent Fasting: Yes, intermittent fasting can be effective for weight management, but it's not a magic solution. The key to fat loss is a sustained calorie deficit, which can be achieved through various eating patterns.

Research has shown some pretty negative impacts on the prolonged absence of nutrient ingestion (spaced out eating), or at least more cons than pros especially for women and those looking to recover from workouts and gain muscle as best they can. The two reasons are a) the stress it puts on your body, and b) your ability to stay in a…

Protein powder

Protein powder has become a popular dietary supplement among fitness enthusiasts, athletes, and health-conscious individuals. It's no surprise, given its convenience, versatility, and potential benefits for muscle growth, recovery, and overall well-being. However, with numerous options available in the market, it can be overwhelming to choose the right protein powder for your specific needs. In this comprehensive guide, we'll delve into the world of protein powder, exploring its benefits, types, usage, and considerations to help you make an informed decision.

1. The Role of Protein in the Body:

Protein is an essential macronutrient crucial for various physiological functions. It serves as the building block for tissues, muscles, enzymes, hormones, and antibodies. Adequate protein intake is necessary for muscle repair, growth, and recovery, making it particularly important for athletes and those engaged in regular physical activity. Choosing to take protein powder is simply just another way to get protein in…

Getting a "toned" body...

The concept of "toning" is often associated with building muscle definition and achieving a leaner appearance. While heavy weights are not necessarily required for toning, they are undoubtedly beneficial for muscle development and achieving the desired results.

Here's some information to consider:..

1. Resistance Training: Toning generally involves incorporating resistance training exercises into your workout routine. Resistance training helps stimulate muscle growth, improve muscle definition, and increase overall strength. This can be achieved using various tools like dumbbells, machines, barbells, resistance bands, or even bodyweight exercises. As the toned look requires some muscle definition and visibility, resistance training is your go to to growing increasing muscle mass. Wave goodbye to depending on light weight and myriads of repetitions and welcome and embrace the heavy weight. (And no, before you ask, you will not explode and turn bulky by lifting heavy. That massive look takes much time, effort,…

Travel is back up and going, and, as always...any kind of relaxation period is also a chance to break away from routine. But how can we still stay healthy and not go overboard yet relish the period of relaxation? Here's what I'd advise after my time abroad last year...

- Try to eat fresh local food. Everywhere is bound to have an appetising option that ticks the boxes of being unique, traditional, tasty and something you'd be satisfied looking back. For me, Balkan or European salads, grilled meat, fresh fish, fruit...LOTS of fruit. All which are decently healthy, mega tasty & something local that's a must try even if you aren't intentionally being conscious of staying within a healthy limit.

- Prioritise protein. Easy to follow if you're a meat lover like me, but also so easy for it to go over our heads. Either keep a mental note or…

Two of my (potentially weird) habits you could incorporate into your lifestyle…

- Keeping the skin on most fruits and vegetables 🥝🍊🍆 (e.g kiwi fruit, feijoa, pumpkin). Many produce skins are actually edible and full of vitamins, minerals and fiber. They are surprisingly palatable thus I’d highly suggest you eat them in some way (even blending them into a drink or dish) as they boost your fiber intake heaps pretty effortlessly!

For example, eating the skin on the kiwi fruit roughly triples your fiber intake of that eating just the flesh 🤯

Take it as a challenge this week and include the skin in 2-3 fruits and vegetables this week! Hint/cheat - easiest is cucumber, carrot, feijoa and potato.

- No caffeine after 2pm ☕️🥤…shown to decrease irritability later on in the day when you want to be winding down. Helps normal melatonin levels, timing of your body clock and…