“There is no time to cook, there is no time to go to the gym, I am too old, I am too fat, I am too embarrassed, I just don’t know where to start!”

How many of these can you identify with? One, two, more? The reality is that an overwhelming percentage of modern society (over 70%) struggle with their health on some level, whether it be obesity, diabetes, arthritis, or any number of health disorders that can be controlled, improved or eliminated by a change in lifestyle. Yet despite the fact we have access to so much more knowledge on how to manage our health properly, it doesn’t seem to make the impact researchers and doctors were looking for. So what is the missing piece?

Well, there is no missing piece in truth, it is more on how do you assemble the pieces to make it work. For example, is eating healthy without exercise enough to change your health for the better? It will make an impact but not to the extent we need. And we know that if people don’t see positive change in the short term they will likely stop their new eating patterns and return to old habits. What about starting an exercise program? Similarly, if we don’t manage our diet at the same time our exercise program will quickly stop yielding results, and we will likely quit. And another consideration is that if you start the “wrong” exercise program, meaning the intensity is too high or you have limitations that needed to be considered, you may be injured or demoralized and will again, likely quit. What about our self-image? Research has shown that a poor self-image is often one of the key factors in why most do not stick with their new lifestyle plan.

So looking at all these potential factors, is it any wonder that so few ever cross the finish line? What if I told you there was a way to address all of these considerations, a way to synchronize them so that your exercise program, your diet and your mindset were all addressed in one program?


In 2009 we launched our second virtual based fitness program(DRS) and now we are training thousands of men and women in  different countries, but I wanted to do something different, something more intimate. Most of our programs run 90 days in length, but I wanted to offer something to a smaller audience, for those of you who wanted a bit more support to get you going.

So what we came up with is the “DRS-Xfit” 4-6-week Fitness Reset.


The program includes the following:

1) Video based exercise tutorials

2) Fully illustrated exercise diagrams and program design

3) Fully detailed menu including recipes (diabetic friendly)

4) Nutritional supplements to support your healthy eating plan (vegan options available)

5) Mindset training with the I AM Project

6) 7 day a week support during your fitness journey via our private FB page and  Skype calls for accountability and check in.

Who is this program good for??

This program is for those who are healthy enough to exercise but are frustrated by their lack of results but know if they had the right guidance and support this would be the chance they needed to finally get it right.

How much?

For many of my private clients I would charge in excess of $195.00 (12000INR) per 4 week DRS-Xfit program for my time, including Nutrition and supplement support .

This program is to 6 people only per month and the program begins first week of every month for accountability.

For more information please send your query via private message.

e.mail: drsuresh@fiitnessplus.com

Whats up: +91 9620162007


Source: fiitnessplus


Best FAQ’s Following “Protein Myths” Article

I have decided to do a follow-up article addressing the best questions we received in our comments section and on our social media platforms. I received many great responses from the “Protein Myths” article that we published not too long ago, and along with these responses, more great questions surfaced that we felt needed more in-depth explanations.


When calculating total protein requirements, is it dependent on total body weight or just lean body mass?

In most cases, protein requirements are given on a “per pound” basis, meaning total body mass. So if a trainer tells you, “I’ve been eating 1 gram of protein per pound of my body weight and I weigh 200 pounds,” that means he is eating 200 grams of protein. He is not taking into account his lean body mass, which is less than 200.

For the general population, calculating protein intake per pound of total body mass is probably reasonable, but for specific populations, it isn’t as reliable. There have been studies showing that the leaner an athlete is, the more protein he or she needs to maintain muscle mass. A study in 2011 found that the leaner the athlete was, the more protein she required to prevent muscle loss (1).

Another study, from 2013, also found that protein requirements for maintaining muscle mass increased in individuals who became leaner through caloric restriction (2). This study suggests that while dieting, lean athletes need 2.3 – 3.1 grams of protein per kilogram of lean body mass (LBM).

It’s also important to remember that overweight or obese individuals need to consider protein requirements on a “per kilogram of lean body mass” basis. If a person weighs 350 pounds, but most of that is fat tissue, there is no reason for them to eat 350 grams of protein per day; that would be overkill.

So, to summarize, if you are in the “specific populations” category, such as an extremely lean athlete, or dieting to achieve a very low percent body fat, or are heavily overweight or obese, consider calculating your protein requirements according to your lean body mass, not total body weight.

To find out your lean body mass, you need to first measure your body fat. You can have a professional trainer measure it with skin fold calipers or use a handheld electrical impedance monitor—although these aren’t the most accurate. If you have a Special device like skulp or university nearby and are willing to spend a few bucks, you can see if they have a BodPod device, which uses air displacement for better accuracy. (These are very accurate—DEXA is the gold standard).

Once you know your body fat percentage, you can easily determine how much of your body weight is lean mass and how much is fat mass. For example, if you weigh 200 pounds and you find out that you have 20% body fat, you have 40 pounds of fat. Subtract 40 pounds from 200, and you have 160 pounds of lean body mass

If I eat too much protein, will the excess be turned into body fat?

First let’s assume that your maintenance amount of calories—the number of calories you need to eat per day to maintain your current body weight—is 2,000 calories. Let’s also assume that you have met your 2,000 calorie goal by the end of the day, with a mix of protein, fat, and carbohydrates. Before bed, you decide to have a protein shake consisting of 50 grams of whey isolate. What will happen to those 200 Calories (50 g protein x 4 calories/gram) that are now in excess, since you’ve already met your maintenance level of calories?

If your body has used all the protein it needs for growth, recovery, catalyzing chemical reactions, transporting molecules, and all the other physiological functions proteins are used for, the excess will be broken down into amino acids and then converted into glucose by a process called gluconeogenesis.

Once the amino acids have been converted into glucose, your body will either: a) use that glucose for immediate energy, b) store that glucose as glycogen to be used as energy at a later period, or c) store the glucose as body fat in the adipose tissue since all glycogen stores are maxed out. (The liver can store about 100 grams of glucose in the form of glycogen and the muscles can store about 500 grams.)

A study done in 2012  concluded that the extra calories from protein ingested by research participants were used to build new lean body mass, although all three groups gained the same amount of body fat. According to the study author, “calories alone contributed to the increase in body fat. In contrast, protein contributed to changes in lean body mass, but not to the increase in body fat.” (3)

We can reasonably state that the additional protein the participants ingested was, indeed, needed for growth and recovery (shown by the increase in lean mass). However, if no additional protein was needed for these actions, the body would either use the protein as immediate energy once the amino acids were converted into glucose, store the converted glucose as glycogen for later use, or store the converted glucose in the adipose cells (fat tissue), since all glycogen stores were full.

Does the type of protein I consume matter (plant protein powder VS whey VS whole food)?

Personally, I am an advocate of whole food over protein powders. This is how I eat and how I train my clients. I only use powders for convenience or quick substitutes for the clients who have crazy schedules. I believe that the less processed something is, the better it is for your body. With that said, I’ll briefly touch on the differences.


  • Whey protein concentrate. This is usually the most basic form of protein powder. The protein supplement labeled as a concentrate, by law, must be at least 35% to 80% protein by weight. It’s a simple procedure to process a whey concentrate, which is why, most of the time, whey concentrates are the cheapest, and you get what you pay for.
  • Whey protein isolate. This is a purer protein powder. By law, whey isolates must be at least 90% protein by weight. The filtration process of isolates is completely up to the supplement company manufacturing the protein, but the biggest difference between concentrate and isolate is the percentage of protein per scoop. Isolates are more expensive and it’s up to you to decide they are worth the money, based on the protein to calorie ratio.
  • Whey protein hydrolysate. This is significantly different from concentrates and isolates when it comes to processing. Hydrolysate proteins are treated with enzymes and acids to reduce particle size and eliminate the quaternary protein structures. This is why whey protein hydrolysate is the fastest digesting protein powder; the need for gastric digestion has been eliminated.
  • Soy protein. This type of protein is heat treated before it is sold, destroying enzymes in the soy, cleansing the powder of trypsin inhibitors. The soy isoflavones contained in the powder aren’t a “huge” concern, but they can present a hormonal impact in men—by increasing estrogen. However, most of the concerns about soy are overblown.
  • Plant-based protein. This is the perfect choice for vegans and vegetarians. The only issue with plant-based proteins is that most are not complete protein sources, meaning they lack some of the essential amino acids. You can make up for this lack by combining it with certain other foods.

Can too much protein cause kidney stones?

As I mentioned in our previous article, excess protein can boost levels of uric acid, which has been shown to contribute to kidney stones. However, there is no evidence that elevated protein intake in healthy people will cause kidney damage.

Only when a person already has problems with their kidneys is caution needed. If you have had kidney stones before, you are more likely to get them again. Most kidney stones occur when calcium combines with either oxalate or phosphorous. However some of the best ways to prevent kidney stones are:

Drink plenty of water (drinking extra water dilutes the substances in urine that lead to stones), ensure sufficient calcium intake (too little in your diet can cause oxalate levels to rise and cause kidney stones), limit animal protein (a high-protein diet can reduce levels of citrate, the chemical in urine that helps prevent stones from forming), and avoid stone-forming foods (such as beets, chocolate, spinach, rhubarb, tea, and most nuts – which are rich in oxalate.)” (5)

Do vegetarians and vegans need more protein?

This was a great question, but I think you’ll going to be surprised at how simple the answer is:

Vegans or vegetarians don’t need any more protein than a person following a “meat heavy” diet. The recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of bodyweight—and that’s for EVERYONE— vegans, vegetarians, and meat-eaters.

I have read recommendations that vegetarians and vegans should eat 10 percent more protein than meat-eaters, but this is based on the flawed idea that because they aren’t eating animal protein—the most complete sources of protein—that they need more total protein.

Just because your diet doesn’t consist of any meat, doesn’t mean you need more protein than the person eating chicken, eggs, and red meat every day. A vegan athlete’s protein needs can range from 0.36 to 0.86 grams per pound of body weight (6). The RDA is definitely on the safe side and as I mentioned in our previous article, athletes and resistance exercisers will need more total protein than the average, sedentary individual.

Total protein intake can easily be achieved while following a vegan or vegetarian diet. Nearly all beans, vegetables, grains, and nuts contain protein. Although they may not be complete sources of protein, you can combine foods, such as rice and beans, to create a complete protein meal.

Source: fiitnessplus

How To Increase HGH Naturally

HGH or Human growth hormone, is an endogenous hormone (secreted by human pituitary gland) and is responsible for growth and development in children. The secretion of growth hormone is highest in childhood years and decline as the person ages.


In the absence of growth hormone, children may not reach their normal genetic height. Researchers and scientists attribute aging signs to partial decline in the serum levels of growth hormone and currently research is underway to slow down the aging process with supplemental growth hormone formulations.

 HGH or Human Growth Hormone is secreted by the anterior pituitary gland in the brain and it plays a vital role in the proper functioning of your body.Acting as your body’s foreman, HGH instructs your skeletal bone and muscle to grow larger and stronger while it speeds the conversion of excess fats into energy.In other words, it’s responsible for youth, vitality, energy and all of the health benefits we associate with youth.

HGH promotes growth in children and plays an important role in adult metabolism. The body secretes the hormone, in decreasing amounts, throughout our lifetimes. The amount of hormone in the body can be measured by levels of IGF-1 (Insulin Growth Factor). Growth hormone has a profound effect on all the cells of the body, more than any other hormone because it is the cell generator.

Although the amount of growth hormone your body produces is genetically determined , there are a few things you can do to make the pituitary gland produce more growth hormone naturally:

1) Sleep Properly and Restfully

In a normal individual, most of the human growth hormone is produced during deep stages of sleep. Research suggests that the quality and duration of sleep plays a very important role in the growth and development due to alterations in the production of growth hormone. An average of 7 to 9 hours of quality uninterrupted sleep helps in naturally increasing your hormone secretion. Although time of the day doesn’t matter but night-sleep is more helpful because of higher melatonin secretion (due to dark). You can improve your sleep quality by using methods below


  • Adjust the temperature of your room before going to bed.
  • Limit your soda, caffeine and water intake before bedtime.
  • If you have trouble sleeping, you can also get benefitted from aromatherapy, sound therapy and massage therapy.

2) Lose Body Fat

The amount of body fat you carry is directly related to your HGH production. Those with higher body fat levels or more belly fat will likely have impaired HGH production and an increased risk of disease.

In one study, individuals with 3 times the amount of belly fat had less than half the amount of HGH as lean individuals.

Interestingly, research suggests that excess body fat affects HGH levels more in men. However, lowering body fat is still key for both genders. One study found that obese individuals had lower IGF-1 and HGH levels. After losing a significant amount of weight, their levels returned to normal.

Belly fat is the most dangerous type of stored fat and is linked to many diseases. Losing belly fat will help optimize HGH levels and other aspects of your health.

3) Stop Eating Before Bedtime

Healthcare providers advice to avoid consumption of heavy meals 2 to 3 hours before bedtime. This is important for a number of reasons besides a higher risk of obesity and impaired digestion. This includes an impaired insulin response and resulting impairments in the secretion of human growth hormone. Serological testing indicates that the secretion of human growth hormone decreases when the insulin levels are high in the body.

4). Fast Intermittently

As discussed previously, higher insulin levels in the serum eventually decreases the serum production of human growth hormone. For best results, intermittent fasting is suggested not only for a better blood sugar profile and optimal digestion, but also for the higher release of human growth hormone. The duration of intermittent fasting greatly varies, but(According DRS research) generally a fast of 12 t0 18 hours per day is generally considered sufficient thrice in a week for health benefits and to increase human growth hormone production

5). Exercise smarter.

It is known that your body increases HGH production with intense physical training.Keep your workouts short (try to finish your workout in 45-60 minutes or less) and heavy.Training for more than 90 minutes will decrease HGH and testosterone because of the increase of the stress hormone levels. ( Cortisol ) Some experts say that even intense cardiovascular workout can help increase the growth hormone,but it depends on the activity we are doing.Take the DRS XFIT workouts for example.

6). Cleanse Your Liver

Liver is the primary and most important organ for detoxification of bodily wastes. If you have poor dietary habits, you are very likely to have an unhealthy liver (that may not produce any disease symptoms but it may stop your liver from performing to its full extent). In order to achieve the benefits of human growth hormone, it is very important to cleanse your liver. This can be achieved by limiting the intake of processed, toxic foods and eliminating alcohol and exogenous drugs from your diet.

Research suggests that all the HGH produced by the pituitary gland is taken up by liver and metabolized to produce IGF-1 (or insulin like growth factors) that is responsible for anti- aging, protein building, growth and development functions of HGH.

7) Laugh More :-)(As I always recommend )

Being happy is another way of increasing your human growth hormone levels (by suppressing the release of stress hormones). Indulge yourself in positive and fun activities like watching movies and having fun with friends. Researchers from Loma Linda University proved that the serum concentration of HGH increases 87% after watching a fun/ comedy movie.

8) Proper nutrition.

Eating lots of protein ( lean meats,eggs,cottage cheese), low glycemic carbs ( fruits, vegetables) and healthy fats (nuts,olive oil) , while reducing starchy and high glycemic carbohydrates can help you increase hgh and testosterone.Try to eat most of your protein about 2 hours before and immediately after your workout.

9) Supplements.

Taking supplements like amino acids is shown to increase HGH levels in humans. Taking these particular amino acids may show an increase in HGH levels: – L Arginine, L Lysine, L Glutamine, Glycine, L Tyrosine and GABA (Gamma-aminobutyric acid)

Source: fiitnessplus.com