Articles

Staying Fit articles are given in the following list. Articles are ordered - most recent first. If you are interested, you can also check articles according to the year of publishing. Also, you can use Search to find articles of your interest.

'Old' articles are updated from time to time, but they will continue to be located in their corresponding year.

1000 Calories Per Day Meal Plan - Vegan Liquid Diet

brown-rice-protein-mThis 1000 calories per day meal plan is based on vegan protein powders and is suitable for Vegan Liquid Diet. Note that this is very low calorie intake, unless you are really 'tiny' person, in which case you don't have to go on a calorie restricted diet at all.

 

1700 Calories Per Day Meal Plan - Balanced Meal Plan

turkey-breast-marinade-m1700 calories per day meal plan is very balanced meal plan with most calories still coming from protein, but with enough carbohydrates and fats that allow easier meal planing and is much easier to stick to, for longer period of time.

 

800 Calories Per Day Meal Plan - Desperate Times Call For Desperate Measures

mixed-salad-with-egg-whites-2mAs title suggests, this is very low calorie diet that has enough nutrients for human body to survive. You will lose weight, that is for sure, but you will lose plenty of water, fats and muscles ... But, who wants to lose muscles?

 

2100 Calories Per Day Meal Plan - Balanced Meal Plan

protein-pancake-recipe-m1This 2100 calories per day meal plan is very balanced meal plan with calories coming closely to 40%:40%:20% rule.

 

3500 Calories Per Day Meal Plan - Time to Grow

mixed fruits saladWhen it is time to bulk, one has to workout heavily and to eat. This 3500 calories per day meal plan should be used as basis for organizing nutrition during the workout days.

 

Calculate Basal and Resting Metabolic Rate

abs-mWhen we calculate our Basal Metabolic Rate (BMR) or very similar Resting Metabolic Rate (RMR), we calculate the amount of energy expended while at rest, per day.

 

Vegan Protein Sources and Supplementation

veggiesProtein sources and food in general for trainees who eat only vegetable sources is somewhat limited. There are many things that one should think when organizing nutrition for vegetarians, especially physically active vegetarians.

 

Example of Supplementation During Dieting Period

adoni-rest-of-supplements-madnan adoni gostoDieting periods are really hard for the body - one needs to lose fats, without losing precious muscles. But, working out or even functioning as individual on calories restricted diets sometimes can be really hard. This is where proper supplementation can significantly help.

 

Gym Workouts and Bulky Muscles - Myth for Women and Men

zsuzsanna-toldi-m1Avoiding gym workouts and exercising in general because of 'fear' from muscles is just an excuse for not working out at all. It takes proper nutrition and plenty of smart workouts for long time to achieve desired body and look, not to mention self-discipline and sacrifices...

 

30 Grams of Protein per Meal Myth

30 grams of protein per meal mythThis myth says that body can't digest more than 30g of protein per meal and that all excess protein is lost ...

 

Working Out in Cold Weather

cold-weather-mDuring winter we often find ourselves in situation where we want to have a workout or some sort of physical activity in rather cold weather. There are few things that we have to think about during such conditions, but all in all, why not ...?

 

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Proper nutrition is THE most important aspect for becoming and staying fit and healthy.

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Adnan 'Adoni' Gosto

 

adi-djale-mAdnan 'Adoni' Gosto is competitive bodybuilder and personal coach dedicated to improving himself and the others in areas of healthy nutrition, proper workouts, becoming and staying fit.

Mediterranean Diet for Women

 

md-toldi-10mMediterranean Diet is diet suitable for women of any age due to many benefits of such nutrition - rich in antioxidants, vitamins, minerals, healthy fats (omega-3, CLA etc.), complex carbohydrates, animal and plant based protein ...

Skinny girls 'may' look good in clothes. Fit girls always look - great!

 

zsuzsanna-toldi-m2Skinny girls 'may' look good in clothes. Fit girls always look - great! - The Magic Three: Nutrition, Workouts, Rest. Overview of proper nutrition, supplements, 1500 kcal diet, dieting meal plans, workout routines, body composition ...