Nutrition

How Much Calories Do You Really Need? Find out your daily caloric needs with this free calorie calculator. This is an important number to begin your weight loss or muscle-building journey. After getting your needed calorie intake number, choose your goal below and submit your results to us. We will take care of the rest! I Want To Build Muscles I Want To Lose Weight

Eat Your Stress Goodbye - Stress Reducing Diet When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, tapaus , fast fatty foods, sweet foods, and "unhealthy drinks". Let’s face it – we’ve all found some comfort in a tasty meal and your favourite drink (usually sweet and savoury or alcoholic) when we’ve been stressed out or upset about something. There's nothing truly wrong about that but know that, this isn’t a good permanent solution. When you’re turning to unhealthy foods you can feel better temporarily, but in [...]

Check out our easy meal-prepping tips, used by KD Trainer’s most successful clients. And learn how to have healthy meals ready whenever you need it.   Most people already know that to lose fat, eating sensible, balanced meals on a consistent basis is key.  The question we get asked in return, “But how do I do that, consistently, without spending so much time cooking every day?” “By the time I got home, cook dinner, eat it and clean up, it’s already bedtime…” - Not so fun huh?   Enter Meal Prepping! Meal prepping is a popular meal planning method of preparing [...]

Diet.  This word alone is the source of countless nightmares.  We know how that feels, and that shouldn't have happened.  For too long, self-proclaimed fitness "gurus" and fitness enthusiasts would feverishly promote the diet that worked for them.  Instead of teaching proper nutrition and exercise, they resort to fear mongering and food restrictions.  The thing is, the only diet that works for you is the one you enjoy.  And the first step to freeing yourself from this fear is to gain an understanding of how calories and nutrition work.  Let's go.    “Nothing in this world is to be feared, only [...]

Flexible Dieting Like A Pro With These 5 Tips!!   What if you can eat whatever you want, whenever you want? Sounds like a recipe for disaster, isn’t it? If so, why bother dieting you ask? If the word “diet” sends shivers down your spine; it’s normal and we understand. Most “diets” feel like a punishment. Most diet/ fitness “gurus” promote fear-mongering and severe food restrictions, instead of actually teaching nutrition, energy balance, exercise, and how human physiology/metabolism really works. Gluten, sugar, high-glycemic carb, processed food, nasi lemak, char kuey teow… just kiss goodbye to everything you like eating, they say. [...]

One of the most important things to accomplish when wanting to lose weight is to be in a caloric deficit. But have you ever wondered why when you seem to eat so little, it still seems almost impossible to achieve even a tiny bit of weight loss? One of the possibility of this happening is because of something called CALORIC DENSITY which means that different food will have different density. To put simply, density is the amount of mass over volume which means that for a food which has an equal amount of weight, the more space that food takes, the [...]