This month on Twitter by Muzzafar Zaman
This month on Twitter, I published a new article titled “Protein powders, are they really different?” In it, you will find the true differences between protein powders and which ones to take if you have certain allergies or preferences.
Protein powders, are they really different? – https://t.co/cnVRWefNqA
— Dr Muzzafar Zaman (@DrMuzzafarZaman) April 25, 2016
We talked about posture when sitting at your computer or sitting at a desk in general:
Might be a gaming related post but still relevant when using a computer/laptop for anything – https://t.co/EGz6xCADRQ
— Dr Muzzafar Zaman (@DrMuzzafarZaman) May 4, 2016
There a plenty of different ways to increase your metabolism speed (not substantially, but every little helps):
The green tea one is estimated to be 4% increase per cup over 24 hours which equates to roughly 70 calories a day. https://t.co/H8HF40c45a
— Dr Muzzafar Zaman (@DrMuzzafarZaman) May 4, 2016
And finally, we just had to call out a few tweets for giving false information so blatantly, luckily they added sources in the end:
Not a single source found on that link. If thats how it work then "Follow me to lose 4lbs of pure fat NOW!" https://t.co/LlD9CfDVAZ
— Dr Muzzafar Zaman (@DrMuzzafarZaman) April 28, 2016
My twitter is used almost daily so why not give me a follow and see what else I post about – www.twitter.com/drmuzzafarzaman
Photo post by @DrMuzzafarZaman.
Muscle growth is the development of the shape, function, mass, and density of muscle cells. Human muscles contain filaments in cylindrical bundles called myofibrils. Muscle growth gives an individual a leaner and stronger body. There is also an improvement of function. Most individuals grow their muscles by training. The right nutrition can also facilitate muscle growth. Some foods provide the body with the nutrients and minerals it needs to build more muscle.
To find the right food for muscle growth, it helps to know what to look for. Restricting calories can lead to loss of muscle. Typically, about 2800 calories are necessary to build 500 grams of muscle. Besides calories, proteins are also essential for muscle growth. Muscles break down proteins, so it becomes necessary to take in more to keep a balance. These are some nutrients and foods that contribute to muscle growth.
The body uses zinc to produce testosterone, which helps in building muscles. After exercising, zinc is the mineral that aids in recovery. Some of the common sources include pulses, red meat, cheese, and pumpkin seeds.
Proteins contain amino acids that are essential for building muscles. The amount of protein intake should depend on if you are a beginner in muscle building or a professional such as an athlete. Lean animals are the recommended sources for food proteins. These include; beef, fish, eggs, turkey, and chicken. For an individual who does not prefer meat, quinoa is an excellent source of protein. Quinoa is a grain rich in fiber that is gluten-free and has all the essential amino acids.
These are also essential nutrients when looking to build muscle. Enough carbohydrates are necessary to provide the body with the energy it needs during exercise. It is crucial to stick with the carbohydrates that are slow to digest like sweet potatoes, whole grains, and oatmeal.
This mineral is essential in keeping the energy level in the body optimal. Iron aids in the transportation of oxygen throughout the body. It also plays a role in strengthening the immune system. Common sources of iron include venison, bran cereals, and dried apricots.
Whey protein is a supplement that improves the intake of protein in the body. Getting the recommended amount of protein from whole foods alone may not always be possible, and that is why the supplement is vital.
The mineral is vital for growing strong bones. It helps with the metabolism and muscle contraction. Having enough calcium will prevent the release of calcitrol, which stores fat in the body. Foods rich in calcium include cheese, sesame seeds, almonds, and sardines.
Vitamin C is an antioxidant that enables the body to get rid of oxidative stress resulting from exercises. It is also fundamental in metabolising carbohydrates. Citrus fruits, veggies, and green peppers are some of the foods that provide the vitamin.
Visit some of my other websites if you would like to follow what I am doing:
Building Muscle by Muzafar Zaman
Before you start training to gain your muscle mass, you should first look into the structure of muscle tissue and how it comes to develop and grow. One thing to remember is it takes time to gain muscle mass and see a physical change in your appearance. Some things may just surprise you about becoming toned, so read on to become successful at getting the muscles you’re aiming for.
Muscles come in many forms, the heart itself is a muscle, but when we speak about becoming strong, we’re talking about skeletal muscles. Skeletal muscles throughout your body are formed by many fibres known as myofibrils, allowing the muscle to contract. The contractions are caused by signals from motor neurons. The fibers can become damaged during your workout, and as you rest, they are repaired with new protein fibers during a cellular process. Over time and many workouts, the repaired myofibrils will become denser and will also multiply, enhancing muscle growth. Due to this process occurring as you rest, you should ensure you get at least 8 hours sleep at night to maximise muscle growth.
The control you have over your muscle growth depends on numerous factors, over time you will be able to lift heavier loads, and should do so to ensure you are continously stressing your muscles so they continue to develop under tension. It’s also completely normal to feel sore after workouts, as your muscles are becoming damaged. This process will also kickstart the muscle growth, and over time you’ll feel less sore than you used to.
In order for your muscles to benefit totally, they must be fuelled with enough protein and calories as well as enough rest. You have to consume more than your standard calorie intake, just ensure you are eating clean and don’t make the mistake of overeating either. You should also focus on your protein intake to assist with your muscle growth, include fish, eggs and meat into your diet. Furthermore, make sure to consume plenty of water, as well as healthy fats that you can find in olives, nuts, avocado and tuna. A final tip is to eat more often during the day than the usual 3 meals that you are used to, instead try to aim for 5 or 6 smaller meals a day, one of which could be a protein shake to ensure you’re getting enough protein in your diet.
By Dr Muzzafar Zaman
Dr Muzzafar Zaman
If you’re struggling to keep on top of a new exercise regime, Dr Muzzafar Zaman is here to help. New Year’s resolutions are something we’d all like to do, but getting started on a new workout regime can be tough with the odds firmly stacked against those without willpower. To make things even trickier, consistency plays a crucial role in determining successful results when introducing any exercise into your routine.
Don’t let office hours interfere with your exercise routine
For the best results inside and out, ensuring a consistent and intensive workout regime from the off is the best strategy. Many of us struggle to keep a healthy work-life balance at the best of times, and working even one daily exercise routine into an already busy diary can be the first hurdle for a consistent regime. Often, office needs come first, forcing lunchtime gym visits and trips to the track to the back of the to-do list. If these types of exercises are making up core component of your routine, consider replacing them with something else, or at least switching up the time of your trip so you’re less likely to have to sacrifice it from your schedule for an emergency department meeting.
Set a schedule and keep good company
Keep cardio workouts to mornings whenever possible, ideally before the working day begins. Not only does this leave less interruptions to interfere with your routine, but it’ll provide the body with a much needed energy boost that can be crucial for maintaining willpower and well-being during the first few days and weeks of a new exercise regime. If you’re a late starter or struggle to set aside time in the day, you can also work in cardio time in the hours after eating your last meal of the day. If you’re still struggling to keep your willpower up weeks into your new exercise plan, consider bringing in a workout partner to keep your mind occupied and spirits motivated.
Is it time to invest in a personal trainer?
If you’re looking to build muscle and incorporate a lot of resistance training into your exercise schedule, then you’re going to need to be committed. Falling behind by just a few sessions not only sets your progress back, it can make recovery and return to your usual performance levels more difficult. You’ll never be able to navigate around every unforeseen circumstance, but you can give yourself a great head start by seeking out a professional trainer to help track your fitness levels, performance and progress.
If you’re giving your lifestyle a major overall, long-term planning really does pay off. Know your limits, don’t set the bar too high and above all else, do your homework and ensure you’ve picked the optimal routine for you. Everybody needs a little help sometimes, so consider whether a few small changes can give you the kick you need, or whether you’re better investing in some professional support to keep on track and maintain progress.
Dr Muzzafar Zaman, a guru on fitness and an expert on weight loss from the United Kingdom, offers some facts to inspire those who need to be inspired to do what they have to do and go from good to great.
- Increased Metabolism – Exercise hastens the body’s metabolic processes which in turn, burns more fat. Hence, the more fat you need to get rid of, the more exercise you need to undertake. Fat can lead to heart disease among others, so it is imperative to keep it within safe limits and to the minimum.
- Improved Rate of Digestion – With a higher metabolism rate resulting from exercise, follows higher digestion rate. This simply means that engaging in regular exercise pushes the body to release more of that stored energy which in turn causes the body to look for more energy from foods you have ingested.
- Fat Reduction – Dr Muzzafar Zaman says that to lose weight in all parts of your body that have excess weight, exercise should be targeted at these specific areas as well. In addition to general exercises that improve heart rate and blood circulation, spot exercises for each area is essential for balanced fitness and contouring. The idea is that although simple aerobic exercise can burn fat, other forms of exercise geared towards problem areas will hasten fat loss.
- Right Diet – There is a right diet for everyone and Dr Muzzafar Zaman has diet options prepared for anyone who’s interested. Exercise without the proper diet is insufficient to achieve weight loss and better health. But together, they can change your life from bad to better, or from good to great, depending on the seriousness of your situation.
Many people are just damn too stubborn to put their health on top priority. Habits die hard and change is painful. Obesity especially in some countries is fast becoming an epidemic that few seem to care about as it is not a disease that impacts in the early stages. Rather, it builds up slowly but ever so surely and wham! It hits you and it might be too late. Obesity is the result of over self-indulgence which can never feel bad, or so until it does.
The rising costs of healthcare is another powerful motivational tool to push in making a lasting lifestyle change. What are you waiting for, then? Let’s do this!
Dr Muzzafar Zaman
No matter how good you think you are when it comes to public speaking and interpersonal skills, we all still get the jitters every time we face an interview. The tension keeps getting higher especially if the interview is for a job position that you have long set your goals to. You fear that you may mess up so sometimes your nerves get the best of you. Dr Muzzafar Zaman, a British PhD professor with decades of human resource background, has gathered some of the best tips to nail every job interview that would come your way.
Preparation is everything
As Dr Muzzafar Zaman would put it, there is no such thing as losing in an interview when you have prepared everything on your part. He pointed out that an interviewee needs to go through all the details of the documents sent to the human resource department. There should not be any false information because it could be a major issue when the interviewer asks you and you have completely no idea about the question on hand. Think of possible questions beforehand based on the details of your submissions and answer them on your own.
Looking good with the best version of yourself
A long and good sleep will bring you to mood, readying you for the interview as added by Dr Muzzafar Zaman. When you do not feel stressed and consumed with anxiety, it is when you feel most confident so you can answer the questions the best way possible. Make sure that your clothes are properly pressed. Make sure that you wear smart-looking business attire based on the level or nature of the formality that the company sets. Ensure that the colour combination does not appear off to anyone. An effective tool to look good is to have an always-positive attitude, bringing vibrant aura and smiles everywhere.
Professionalism and honesty during the interview
Sometimes, your answers to the interviewers’ questions have less bearing than the manner of how you deliver them. Make sure that you maintain eye contact with them to show your sincerity. Always answer the questions with all honesty so people would not have second thoughts on the way you respond to them. Show your interests about the company by making extra effort in researching details about it. Employers would feel impressed over someone who is already acting like they are part of the company even if they are yet being interviewed.
Dr Muzzafar Zaman
Digging more into your area of specialisation can be very promising once you finally get a hold of how bright your future looks like if you pursue further studies. Most people who want to be experts in their fields look for their dream school and search for the specific master’s degree they need enrol to. The application process however is very tough because various outstanding bachelor degree holders will compete for limited spots of a graduate studies program. One way to stand out from all other applicants is to write a stellar Statement of Purpose for your application – Dr Muzzafar Zaman.
What to include in the Statement of Purpose (SOP)
A professor in a London-based university, Dr Muzzafar Zaman, mentioned some tips on how to come up with an excellent Statement of Purpose. Here are some of the tips that he shared:
- Perfectly proofread the article before submitting it. Needless to say, grammar, spelling, punctuation and coherence of paragraphs are supposed to be of top quality for a SOP to stand out. Dr Muzzafar Zaman added that when there are hundreds or thousands of applications for graduate studies, those SOPs that are poorly written immediately find their way to the garbage can.
- Have a very informative tone in writing the SOP. The Statement of Purpose should be supplemental to the other documents within the application package that you send to the screening committee. Therefore, merely repeating facts that can be found on your CV, resume or other credentials would not make the SOP stand out. Include details in your past related to your interest in the field that you want the screening committee to know.
- Be creative but don’t get too fancy. Most SOPs are written creatively and do not always have to follow strict or formal tone. You can write as if it were a creative essay but make sure that you do not get too informal with the choice of words. As pointed out by Dr Muzzafar Zaman, your personality will be reflected by the approach of how the statement would be written.
- Mention someone or a group already in the graduate studies in the SOP. By mentioning a specific professor who teaches within the graduate studies program or a group of students who are already enrolled there, it will send message to the screening committee that you know what you are going to deal with and that you want to be a part of them.
Dr Muzzafar Zaman
Choosing the right quality nutrition supplements
Choosing the right and quality nutrition health supplements is undoubtedly becoming difficult with every passing day thanks to the fact that lots of these supplements are added in the market every day. That means, on the other hand, that if you really are determined to get the best of health supplements, you must be armed with the right info. You can get such info from reliable online platforms or you can alternatively choose to talk to health experts like Dr Muzzafar Zaman.
The following are some of the many questions that you ask in order to pick the right supplement;
How does this supplement work and how is its quality?
You should not compromise on the quality of a health supplement that you are looking forward to buy. Here, it is important to look at the ingredients of that particular supplement while at the same time seeking to know where it was manufactured. Most of the health supplements available in the market nowadays are full of synthetic ingredients and fillers that give your body quite a hard time trying to process them.
Is this supplement fairly priced?
Contrary to what you might be thinking, never go for cheap health supplements. Qualities of such supplements are, in most cases, compromised. Good supplements are a bit expensive but made with quality ingredients.
Will this supplement meet my nutrition demands?
Before using any health or nutrition supplement, you must be sure that it will help you achieve the results that you want. However, feeling the difference after using the supplement will depend on how bad your vitamin deficiency is and how essential that nutrient is to your body.
What are the differences between the physician distributed health supplements and ones distributed by or in grocery stores?
Health nutrition supplements that are exclusively sold by health practitioners or physicians are known as pharmaceutical grade nutrition, high-grade quality supplements or nutraceuticals. These supplements are usually better manufactured, medically tested and proven and highly concentrated. Nutraceuticals are only sold by health practitioners so that patients can be closely monitored for any side effects.
For how long will I need to take this vitamin supplement?
Health professionals like Dr Muzzafar Zaman agree that before any patient must be tested before getting any health supplements prescription. The tests are done to determine the exact deficiency that the patient might be suffering from. For instance, a patient can be having deficiencies in certain minerals, fatty acids, vitamins, antioxidants levels and amino acids. Through these tests, a patient is given the right dosage and timelines.
Basic health supplements
- Omega 3 essential fatty acids
- Multivitamin/Mineral Complex
- Digestive enzymes
- DSF, better known as the De-Stress formula
Nutritional supplements are important in our health and as such, when going to buy a health supplement, just keep the above-discussed factors and you will certainly get the best of the best and one which will give you good results. And, do not just trust any health supplement information that you will get online without first checking whether it is factual.