Zofit

We all have wondered when will we start seeing the results of our workout! Well, consistency is the Key. Generally, you can expect to notice results after two weeks. Your posture will improve and you’ll feel more muscle tone. Few suggestions to help you to reach your goals are: 
1. Workout Regularly and Continuously:Consistency is the Key to Growth. Invest sufficient time and energy in your training and make a realistic plan for the scope of your program. There are always interruptions, but try to avoid them with careful planning. Your long-term commitment determines whether these results will last.
2. Train Hard but Respect your Recovery: The right loading stress followed by appropriate recovery phases help you get the most out of your training. The super-compensation model leads to a drop in performance, and then your body regenerates during the recovery phase. If you don’t give yourself time to recover, you will end up overtraining, which has a negative effect on your results
3. Set G…

It is no secret that Running is Healthy. Whether you run for pleasure or run to deal with stress, Running improves & extend your life for several years. Following are some of the Healthy benefits of Running:
1. Strengthens The Bones And Joints:  When we run the stress on our bones increases through repetitive loading. If training is planned properly to avoid overload, the bones will adapt to this stress and get stronger. Running reduces the risk of osteoarthritis and hip replacement and strengthens the intervertebral disc. Though people already affected by osteoporosis need to check with their doctor to see which type of exercise is best for them.
2. Helps You Live Long: Scientists have found that running helps prevent cardiovascular disease, fever, and allergies, reduces the risk of diabetes, stress, and depression, and improves brain function.
3. Boots Your Metabolism: While everyone burns fat differently (based on many factors), running can be a really great way to stimulate fat b…

A Good Sleep is extremely important for the body. Experts recommend 8-9 hours of sleep per night to ensure long-term health. Sleep maintains mental and physical health, helps your body recover, and strengthens your immune system.
A Good night sleep helps your body regenerate.
Lack of sleep can lead to weight gain! Experts have found that inadequate sleep can increase the production of the hunger hormone ghrelin. This can lead to cravings for unhealthy, fatty foods.
The more you workout, the better you sleep!
Regular exercise can improve the quality of your sleep. A study examined the impact of exercising time on sleep quality.What it found was that people who exercise in the morning tend to sleep better. The participants of the study who worked out at 7 a.m. in the morning were able to sleep longer and more deeply than those who worked out between 1 and 7 p.m.
Enough sleep and healthy exercise are both important if you want to continue to stay healthy for a long time. Both Sleep and Wor…

No one really looks forward to leg day. Of course, there are some exceptions, but for the majority, it’s a necessary evil.
Following are some reasons why you should never skip a Leg Day:
You will Build more Muscle: Testosterone is a steroid hormone that is naturally produced in your body and plays a key role in the health of men, helping increase the growth of muscle mass and strength. Compound moves, such as squats and deadlifts, which use large muscle groups, help elevate your T-levels.
Better Running Performance:Well-trained legs not only give you a strong back and core, but they also provide you with the stability you need for good running form. A strong lower body will help you in other sports as well, like swimming or cycling – both excellent forms of cross-training for runners.
You will Burn more Calories: Your leg muscles are the biggest muscle group in your body. The more you train them, the more energy is needed to move them, which means your body will have to burn more calorie…

Eating the right diet is the key to gain muscle or lose weight. A healthy supply of protein, fruits, vegetables, nutrition is probably the best thing you can do for your system. 
Zofit aims to provide its users with a variety of healthy diet. Following are the options to Tone & Gain Muscle.  Meal 1 Option 1: 4-6 Egg Omelette with Spinach and Mushrooms. Option 2: 4-6 Egg Frittata and Green Smoothie.  Option 3: Large Bowl of Oatmeal with Nuts and Berries.  Option 4: Large Homemade Breakfast Bar or Protein Bar.  Option 5: Protein Pancakes with 1Tbsp Honey. 
Meal 2 Option 1: Chicken Breast with Broccoli.  Option 2: Chicken Breast with Avocado.  Option 3: Chicken Breast with Caesar Salad.  Option 4: Meatballs with Cucumbers.  Option 5: Two Low Fat Plain Greek Yogurts with Cinamon. 
Meal 3 Option 1: Turkey or Pork Ham with Tomatoes.  Option 2: Chicken Breast with Green Beans.  Option 3: Chicken Breast with Large Lettuce Salad.  Option 4: Tuna Salad with Lettuce and 1Tbsp light Mayo.  Option 5: Pork Loi…

NATURAL SOURCES OF PROTEINThese natural foods are high in protein:MeatFish and seafoodEggsMilk and milk productsTofu and soy products+LegumesQuinoaNutsBIOLOGICAL VALUE When it comes to protein, you’ll most likely hear the term “biological value” (or BV) at some point. The biological value of a hen’s egg is fixed at 100. The higher the biological value of a certain food, the more similar the protein contained is to our own body’s protein, and the easier it can be transformed into endogenous protein. A few examples for dishes with an ideal BV: Casseroles with egg and potatoesCrepesMeat patties with mashed potatoesChili con carneChili sin carneMORE PROTEIN = MORE MUSCLES? You wish!  Working out is what counts when it comes to your dream body.  By taking in more protein than your body needs to build muscle, you don’t just magically turn into a muscle man (or woman). Protein also contains calories. If your body gets too much energy (calories), it will start building fat depots. MEALS AND PRO…