Swaraj Bar

The Generation of Fitness

[Swaraj Bar @BarSwaraj]

What if I tell you that we are not over FAT but we're under MUSCLED as a society.

[Swaraj Bar @BarSwaraj]

5 reasons to eat Eggs every day:

1)Very complete protein
2)Choline(strong evidence towards short and long term cognitive performance)
3)Mostly Monounsaturated fats( heart and insulin sensitivity)
4)Both Vitamin A&D (immune system combo)
5)Never Get Boring

[Swaraj Bar @BarSwaraj]

Best supplements for brain power:

1)Creatine
2)Creatine
3) Magnesium Threonate
4) Lions mane (1500mg)
5) MCT Oil (C8) -interesting research on improving network stability between brain regions=smoother, "faster" Brain

Yes, I said Creatine twice

[Swaraj Bar @BarSwaraj]

5 reasons to prioritize MAGNESIUM (diet or supplements)

1) Vitamin D won't work without it.
2) Regulates insulin production(lowers glucose)
3) Calms the brain( occupies NMDA receptors)
4) Prevents muscle cramps
5) helps you 💩💩💩

[Swaraj Bar @BarSwaraj]

7 ways to feel Hopeless:

1) Stay inside all day
2) Sit down all day
3) Deprive yourself of whole foods
4) Compare yourself to others
5) Use alcohol to "ESCAPE"
6) Use caffeine as a crutcg
7) Be "too busy" to sleep

[Swaraj Bar @BarSwaraj]

5 Reasons why walking is the king of cardio 👑

1) passive cardio (don't realize you're doing it)
2) You use more fat as a percentage of fuel burned (not absolute amount)
3) Low impact
4) Preserves muscle more than high intensity
5) Decreases stress hormones

[Swaraj Bar @BarSwaraj]

#NewProfilePic

[Swaraj Bar @BarSwaraj]

The best investment is into your own health. You have one body . If it doesn't work, nothing you buy matters.

[Swaraj Bar @BarSwaraj]

For optimal social and motor development I recommend that kids 4-5 years of age engage in:

- Gymnastics
- One martial arts
- One or two team sports
- Bonus:one artistic activity

*At that age we're normally talking about 1 or 2 practices per week of each.

[Swaraj Bar @BarSwaraj]

5 minutes of walking for every 30 minutes of sitting can help lower both blood pressure and blood sugar.

[Swaraj Bar @BarSwaraj]

Please don't listen and believe everything you see and hear in social media. Choose your" experts" you will listen to.

[Swaraj Bar @BarSwaraj]

9.If you want to be successful with your fat loss, don't just focus on following targets and exercising. You'll need to change your mindset, learn self compassion and stop the all Or nothing mentality.

[Swaraj Bar @BarSwaraj]

8.U don't need to be starving all the time during a fat loss phase.Some level of hunger is going to be normal(expect that).But if u prioritize high volume nutrient dense,high protein & high fibre foods,you'll be able to control ur appetite better.

[Swaraj Bar @BarSwaraj]

7.Beware of following meals plans for losing weight without actually learning habits and behaviours that will be crucial for keeping the weight off.

[Swaraj Bar @BarSwaraj]

6.Since calories are king when it comes to fat loss, if you're in a regular surplus, you'll gain fat 🤷🏻‍♂️.

Regardless of whether you eat a "healthy" diet full of organic and gluten- free foods or not.

[Swaraj Bar @BarSwaraj]

https://t.co/Zibjgfnaxu can change your body composition and still enjoy your soul foods (in a wise way).

[Swaraj Bar @BarSwaraj]

4.Fat loss happens when you're able to consistently achieve a calorie deficit: meaning you eat less than what you expend.

[Swaraj Bar @BarSwaraj]

3.Your health is the result of a combination of the exposure to several factors over a period of time, but diet is just a component of it, but not the only one.

So, focus on the holistic approach.

[Swaraj Bar @BarSwaraj]

9 Things I want you to know for 2023 that will make your life easier when it comes to nutrition & fat loss.

1.Anything can fit in your diet if you control the amounts you eat.

2.Stop moralising foods:there aren't bad & good foods , but there are BAD portions sizes.

[Swaraj Bar @BarSwaraj]

4 Gym Etiquette Rules:

-ALWAYS wipe down your equipment

-ALWAYS rerack your weights

-NEVER walk in front of someone who is using the mirror

- NEVER sit on the machine on your phone while someone waits for it.