Nutrition and Workout Tips

Here are my essential tips for beginners starting a workout routine:

  1. Start Small and Build Gradually: Begin with short, manageable workouts (20–30 minutes), 3–4 times a week, and increase intensity over time.

  2. Focus on Form Over Weight: Learn correct technique before increasing resistance to avoid injury and build a strong foundation.

  3. Mix It Up: Incorporate strength training, cardio, and flexibility work to keep things balanced and prevent burnout.

  4. Stay Consistent: Consistency beats intensity in the beginning—showing up regularly matters more than going all out.

  5. Warm-Up and Cool Down: Always prepare your body with dynamic stretches before, and cool down with static stretches after.

  6. Rest and Recovery: Allow at least one rest day between intense sessions to help your muscles recover and grow.

  7. Eat for Fuel: Support your workouts with balanced meals that include protein, complex carbs, and healthy fats.

  8. Hydrate Often: Drink water throughout the day and especially around your workouts to stay energized and reduce cramping.

  9. Track Progress: Keep a log of your workouts, weights, or how you feel to stay motivated and see your improvement.

  10. Be Patient and Kind to Yourself: Results take time. Celebrate small wins and don’t get discouraged by setbacks.

Here are some of my basic food tips for weight loss that are effective and sustainable:

  1. Control Portion Sizes: Even healthy foods can lead to weight gain if eaten in large quantities. Use smaller plates and be mindful of serving sizes.

  2. Prioritize Protein: Include a lean protein (chicken, fish, eggs, beans, tofu) with every meal to help keep you full and preserve muscle mass.

  3. Cut Back on Added Sugar: Minimize sugary drinks, desserts, and processed snacks—opt for naturally sweet foods like fruits.

  4. Eat More Fiber: Vegetables, fruits, legumes, and whole grains improve digestion and keep you satisfied longer.

  5. Stay Hydrated: Sometimes thirst feels like hunger. Drink water throughout the day—try a glass before meals to help reduce overeating.

  6. Minimize Processed Foods: Stick to whole foods as much as possible—foods that look close to how they came from nature.

  7. Plan Your Meals: Preparing meals ahead of time helps you avoid last-minute, less healthy choices.

  8. Avoid Liquid Calories: Limit soda, alcohol, and fancy coffee drinks. They add up quickly and don’t fill you up.

  9. Be Consistent, Not Perfect: Focus on long-term habits, not short-term extremes. One treat won’t ruin your progress—just get back on track.

  10. Listen to Your Body: Eat when you’re hungry, stop when you’re full. Avoid eating out of boredom or emotion when possible.

Effective ways to gain muscle

  • Try to workout 3-5 strength training sessions per week, giving muscles time to recover. 



  • Make sure you lift weights that challenge you, aiming for a weight that you can comfortably lift for 8-12 repetitions. 


  • Gradually increase the weight, reps, or sets you lift over time to continue challenging your muscles.

  • Cut back on added sugars found in desserts, snacks, and sweetened beverages.

  • Allow for adequate rest between sets and workouts to allow for muscle recovery and growth.

  • Consume enough protein to support muscle growth, aiming for 1.6-2.0 grams of protein per kilogram of body weight per day.

Five common gym injuries

  • Avoid it by:

    • Gradually increasing your weight and intensity.

    • Notice when you were fatigued as these can cause strains.

    • Preforming dynamic warmups before weight lifting and prevent strains.

  • Avoid it by:

    • Squat and lunging with proper form.

    • If you have knee pain wear supportive knee wraps.

    • Mobility exercises which target the knees, hips and ankles.

  • Avoid it by:

    • Having proper form and good poser during all exercise routines.

    • Strengthen your core by doing oblique, lower ab and lower back training.

    • Warming up your lower back properly.

  • Avoid it by:

    • Wearing gym style gloves or straps.

    • Keeping your hands dry with powder or moisturized during training sessions.

Plant base proteins

  • Chickpea offers about 15 grams of protein per cooked cup. They are high in fiber, iron and other essential nutrients.

  • This has about 8 grams of protein per cooked cup. Also contains nine essential amino acids.

  • About 18 grams of protein per cooked cup. They are also rich in iron and folate.

  • Tempeh has about 20 grams of protein per serving.

  • With 3 tablespoons of Hemp seeds has 9.5 grams of protein. Hemp is also packed with magnesium. B vitamins, iron and omega-3 fats.