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super vegan - Sam Vas

How to set up workout split. Three to Five days split.

Whether your goal is to build muscle and burn fat, get stronger, or become more athletic — you need to know what you’re doing and why you’re doing it. And an essential step in formulating a thoughtful training plan is choosing the right workout split.  It is important to note that there are many different variables that must be taken into consideration before determining which split you are going to use. Keep in mind the following when starting a new routine: • Training experience • Goals • Your availability • Your rest and recovery needs • Your weaknesses • Your age It takes years of hard work—and lots of trial and error—to achieve...

Vegan Muscle Building Guide By Sam Vas

How to build muscles on a vegan diet : Best Vegan Protein sources

Muscle Growth For muscle breakdown and growth to occur you must force your muscles to adapt by creating stress that is different than the previous threshold your body has already adapted to. This is can be done by lifting heavier weights, continually changing your exercises so that you can damage more total muscle fibres and pushing your muscles to fatigue. After the workout is completed, the most important part begins which is adequate rest and providing ample fuel to your muscles so they can regenerate and grow Nutrition Whether you're on a vegan, vegetarian, or omnivorous diet, the basic principle of counting calories...

vegan dietitian

Truth about soy – Health benifits and myths.

Really excited to have vegan Nutritionist Stephanie Sandor on board with me. Stephanie is a degree qualified clinical nutritionist with a Bachelor Of Health Science in Nutrition and a Bachelor of Commerce.  She has a strong focus on plant based diets for treating and preventing many diseases affecting society today including elevated cholesterol and cardiovascular disease. Holistic evidence based advise is tailored specifically to each client, addressing both diet and lifestyle.  As a nutritionist, Stephanie can address many health complaints including fatigue, weight loss, perimenopause symptoms, poor sleep and poor digestion to name a few.   In my Q/A series we discussed...

vegan dietitian

Best vegan Iron sources & how to reduce food waste.

In my Q/A series this week I had a chat with Vegan Dietitian Rebecca Phillips. A vegan diet offers numerous health benefits, avoids harm to animals, and is beneficial for the environment. However, while a vegan diet can provide all the nutrition needed to be healthy, it's important that it is properly planned. As a vegan Dietitian, Rebecca enjoy helping people of all ages achieve their nutrition goals and learn how to meet their nutritional needs with a vegan diet.  She is an Accredited Practising Dietitian (APD) with over 20 years experience in a range of clinical areas. These include  Paediatrics to geriatrics, Pregnancy...

Sam Vas

How to Improve sleep, manage hair loss and boost your energy levels – Live healthy

In my Q/A series this week I had a chat with certified Nutrition Advisor Tracy Dsouza. Tracy's main focus is to highlight the importance of clean eating and maintaining a balance of the mind,body and soul. 2020 has highlighted the importance of Immunity and how food and exercise are the pillars of overall well-being. I believe in spreading awareness about the same in the most simple ways for all to practice in their day to day lives. Q.How to improve Sleep ? Insomnia or lack of quality sleep is an issue that is more common now than ever,also adversely affecting our overall well-being inspite...

Q & A with Vegan Dietitian Ebony McCorkell – Benefits Of Vegan Diet.

I sat down with dietitian extraordinaire Ebony to get her take on the benefits of a vegan lifestyle and tips for how to adopt a vegan lifestyle. Here’s a little bit about Ebony in her own words. I am a passionate foodie and cook. Prior to becoming a dietitian I studied Patisserie, learning the arts of pastry, breadmaking, confectionary, and even dabbled in chocolatiering. This course of study helped me to really appreciate the importance of food from a social and pleasure lens. I carry this knowledge with me in my practice today. Aside from food I love the beach, swimming,...

Vegan Meal Plan

How To Make A High Protein Vegan Meal Plan – Vegan Fitness

Protein is the macro that causes most grief to vegans, and the reason omnivorous bodybuilders state that it's impossible to gain muscle as a vegan. But multiple studies have confirmed that protein from plants is just as effective as protein from animal products. The only thing that makes it a bit more challenging for vegans is hitting the optimal amount of protein every day. How much protein do we need ? Studies recommend that the optimal amount of protein to consume on a plant-based diet is between 1.6 and 2.2 grams per kg of body weight if you want to build muscle. This amount...

what is skinny fat ?

What is skinny fat and how to fix it ! Best tips.

What is skinny fat ? How can someone be skinny and fat at the same time? Well, it is very much possible. Well, the “skinny” refers to having relatively low levels of lean muscle mass and the “fat” refers to having too much body fat. Skinny fat people are those that look slim in clothes and maintain a low or moderate BMI (body mass index) but have high levels of body fat and low muscle mass. But thеrе аrе ѕресіfіс reasons whу ѕоmе people mау bе skinny fat whіlе оthеrѕ аrе nоt. Why people become skinny fat ? Less Muscle Mass Excessive Cardio Unhealthy Diet Eating very few calories Stress Best way...

HOME WORKOUT EQUIPMENT

Best Equipment For Your Home Gym – Stay Fit At Home.

The concept of “home gym” is being adopted by a lot of people. At-home exercise equipment provides us with a more convenient and personalized space for working out in the company of various home gym machines. A home gym can come in a variety of forms, whether you have a spare room in your house, your garage, or even a basement. For many, home gym setups need to be practical, convenient and portable. A home gym can be a worthwhile investment. If you live in an apartment or small space, your primary focus when selecting gym equipment will be to purchase items that are...

weight loss vs fat loss

Know the difference between weight loss and fat loss

When we think of both fat loss and weight loss we think they’re the same thing, right? Actually they’re not. Weight loss is a decrease in overall body weight. This weight can include, muscle, fat, and water from the body. That’s it. Weight loss is simply a loss of overall body weight. Fat loss is a reduction in body fat. Reducing body fat is what most people want to achieve. Fat loss is more specific than weight loss. We can lose body fat by reducing calories, just like with weight loss. But the quality of food we consume for fat loss is more important. We...