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Top 5 Fitness Myths Debunked

Myths vs. Facts: Debunking Common Fitness Misconceptions

In the world of fitness and health, there are many myths and misconceptions that people believe to be true. These misconceptions often lead to incorrect assumptions about exercise, diet, and weight loss, which can hinder progress and lead to frustration. In this article, we will debunk five common fitness myths and provide facts to help you make informed decisions about your health and fitness goals.

Myth 1: Eating late at night causes weight gain. 

Fact: The total amount of calories consumed throughout the day is what matters, not the time of day.

Many people believe that eating late at night causes weight gain because the body’s metabolism slows down at night. However, studies have shown that the body’s metabolism does not slow down significantly at night and that the total number of calories consumed throughout the day is what ultimately determines weight gain or loss.

Of course, it’s important to note that consuming too many calories at any time of day can lead to weight gain. If you’re hungry at night, it’s perfectly fine to have a healthy snack. Just make sure that the total amount of calories you consume throughout the day is within your target range.

Myth 2: Doing sit-ups or crunches will get rid of belly fat. 

Fact: Spot reduction is not possible, and doing exercises like sit-ups or crunches will not get rid of belly fat.

Many people believe that doing sit-ups or crunches will help them get rid of belly fat. However, spot reduction is not possible, and doing exercises that target a specific area of the body will not lead to fat loss in that area.

The best way to reduce belly fat is to engage in regular aerobic exercise and eat a healthy, balanced diet. Aerobic exercise, such as running or cycling, can help burn calories and reduce overall body fat, including belly fat. Strength training exercises that target multiple muscle groups, such as squats or lunges, can also be effective in reducing body fat.

Myth 3: All fats are bad for health and should be avoided. 

Fact: Healthy fats, like those found in avocados and nuts, are essential for good health and should be included in a balanced diet.

Many people believe that all fats are bad for health and should be avoided. However, fats are essential for good health and are an important source of energy for the body. Healthy fats, such as those found in avocados, nuts, and fatty fish, can provide numerous health benefits, including improving heart health and brain function.

It’s important to note that not all fats are created equal. Saturated and trans fats, found in processed foods and fried foods, can increase the risk of heart disease and should be limited. Unsaturated fats, found in plant-based foods and fatty fish, are healthier options and should be included in a balanced diet.

Myth 4: Stretching before a workout prevents injury.

Fact: Stretching before a workout may not prevent injury and can sometimes lead to injury. It’s better to do a warm-up before starting an exercise routine.

Many people believe that stretching before a workout is essential to prevent injury. However, stretching before a workout may not actually prevent injury and can sometimes lead to injury. Static stretching, which involves holding a stretch for a prolonged period, can actually decrease muscle strength and performance.

Instead of stretching before a workout, it’s better to do a warm-up that increases heart rate and blood flow to the muscles. A dynamic warm-up, which involves movements that mimic the exercise to be performed, can help prepare the body for the workout and reduce the risk of injury.

Myth 5: Lifting weights makes women bulky.

Fact: One of the most common fitness myths is the belief that lifting weights will make women bulky. This myth is particularly prevalent among women, who often fear that they will develop overly muscular arms and legs if they lift weights regularly.

The truth is that lifting weights will not make women bulky. In fact, it can be an effective way to tone muscles and improve body composition. Women typically do not have the same levels of testosterone as men, which is a hormone that is responsible for building muscle mass. Therefore, women are not able to develop bulky muscles to the same extent as men.

Instead, lifting weights can help women build lean muscle mass, which can improve their overall body composition and increase their metabolism. This, in turn, can lead to weight loss and improved body shape. Additionally, strength training can help improve bone density, reduce the risk of injury, and improve overall health.

Of course, it’s important to note that the specific results of weightlifting will depend on the individual’s goals and the specific program that they follow. Women who are looking to build muscle mass and increase their overall strength may choose to focus on heavy lifting and progressive overload, while those who are primarily interested in toning and shaping their muscles may focus on lighter weights and higher reps.

In conclusion, the myth that lifting weights makes women bulky is just that – a myth. Women can benefit greatly from strength training and should not be afraid to incorporate weightlifting into their fitness routine. By doing so, they can improve their overall health, increase their metabolism, and achieve their fitness goals.

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Best Supplement For Keto Diet!!!

Beat Keto-Flu Symptoms with Electrolyte Water

What is “Keto-Flu”?

During the initial days of starting keto, your body will feel flu-like symptoms as your body switches from glucose energy to ketones.
Commonly experienced symptoms are fatigue, muscle cramps, sugar craving and low energy. All of these undesirable effects gradually go away as few days pass and your body adjusts to the new diet.

Why take “Electrolyte Water”?
Eliminating carbohydrates from our diet makes the body lose excess of water weight. Along with the loss of this water you also lose some essential minerals like Sodium, Magnesium, Potassium and Calcium. Drinking electrolyte water replenishes these minerals and reduced the keto flu symptoms.

1 tea spoon Pink Salt
Drops of Lemon juice
1 or 2 glass water
Artificial Sweetener (Optional)
Mix all ingredients well together.

How to Use:
Drink this water throughout the day or when you feel keto-flu symptoms; fatigue, muscle cramps, sugar craving and low energy.

Electrolyte Water Ultra Pro Max

If you want to take your electrolyte water to the next level, you can add 1 scoops of BCAA powder in your electrolyte water.

Why you ask? Well, BCAA’s come in delicious fruit flavors which will add a fantastic taste to your water. It’s just not the taste! BCAAs also help to increase muscle recovery and increase energy levels.

Interesting Fast: You can even take BCAA’s while you are fasting since BCAA’s are calorie free. They are a great way to stay hydrated, increase muscle recovery and prevent muscle breakdown during extended hours of fasting.

Shop the best BCAA Supplements Here!!!

Article By
Coach Rehan
USA Qualified Health Coach
Personal Trainer – Nutritionist – Strength and Conditioning Coach

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What Socrates and Bruce Lee have in common!

Physical fitness is a vital aspect of a healthy life,
and both Socrates and Bruce Lee understood the importance of maintaining a
strong and healthy body. While they may have come from vastly different time
periods and cultures, their perspectives on physical fitness are still relevant

Socrates, the famous philosopher from ancient Greece,
believed that the body and mind were interconnected, and that physical fitness
was necessary to achieve a sound mind. He practiced what he preached, often
walking long distances and participating in athletic contests. Socrates
believed that physical fitness helped to reduce anxiety and promote mental
clarity, allowing individuals to better focus on their goals and pursue their

Bruce Lee, on the other hand, was a martial artist and
actor who became a pop culture icon in the 1970s. He saw physical fitness as an
essential part of mastering the art of martial arts, and he believed that
training the body and mind together was necessary to achieve true physical and
mental strength. Lee was known for his intense training regimen, which included
strength training, endurance training, and martial arts practice. He emphasized
the importance of consistency and discipline, believing that a strong will was
just as important as a strong body.

Despite their different backgrounds, both Socrates and
Bruce Lee believed that physical fitness was a key component of a well-rounded
and fulfilling life. They recognized that physical health and mental health
were intertwined and that a strong body was necessary to support a strong mind.
Their perspectives on physical fitness are still relevant today, and their
legacies continue to inspire people to prioritize their health and wellbeing.

In conclusion,
physical fitness is crucial for a healthy and fulfilling life, and the
perspectives of Socrates and Bruce Lee on this topic are worth considering. By
prioritizing physical fitness and mental wellbeing together, individuals can
achieve true physical and mental strength, just as these two great thinkers and
practitioners did in their own lives. Whether through athletic training,
martial arts practice, or simply taking care of one’s body through regular
exercise and healthy eating, physical fitness is a vital component of a
well-lived life.

Article By
Coach Rehan
USA Qualified Health Coach
Personal Trainer – Nutritionist – Strength and Conditioning Coach

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Top 15 Health and Fitness Myths

  1. Myth: Spot reduction is possible to reduce fat from a particular area of the body.

Fact: Spot reduction is a myth, and it is not possible
to reduce fat from a particular area by doing specific exercises targeting that

  1. Myth: Carbs are bad for health, and one should avoid them to lose weight.

Fact: Carbohydrates are an essential nutrient required
by the body, and a balanced diet with the right amount of carbohydrates can
help in weight loss.

  1. Myth: Stretching before a workout prevents injury.

Fact: Stretching before a workout may not prevent
injury and can sometimes lead to injury. It’s better to do a warm-up before
starting an exercise routine.

  1. Myth: Lifting weights makes women bulky.

Fact: Lifting weights does not make women bulky. It
can help in toning muscles and improving body composition.

  1. Myth: Cardio is the only way to lose weight.

Fact: Strength training can also help in weight loss
by building muscle and increasing metabolism.

  1. Myth: Fasting is an effective way to lose weight.

Fact: Fasting can lead to weight loss, but it is not a
sustainable or healthy way to lose weight in the long term.

  1. Myth: Drinking lots of water can flush out toxins from the body.

Fact: Drinking water can help in hydration, but it
does not flush out toxins from the body.

  1. Myth: You need to workout every day to see results.

Fact: Rest and recovery are essential for muscle
growth and overall fitness. Overworking can lead to injury and burnout.

  1. Myth: Fat-free or low-fat foods are always healthy.

Fact: Fat-free or low-fat foods can be high in sugar
or other additives, which can be unhealthy. It’s important to read labels and
check for the overall nutrient value.

  1. Myth: Doing crunches will give you a six-pack.

Fact: Six-pack abs are more about body fat percentage
than just doing crunches. A balanced diet and overall exercise routine are

  1. Myth: Sweat is an indicator of a good workout.

Fact: Sweating does not necessarily mean you had a
good workout. It is just the body’s way of regulating temperature.

  1. Myth: You should always stretch after a workout.

Fact: Stretching after a workout is important to cool
down and prevent injury, but it is not always necessary.

  1. Myth: Organic food is always healthier than non-organic food.

Fact: Organic food may not necessarily be healthier
than non-organic food. It’s important to choose nutrient-dense foods,
regardless of whether they are organic or not.

  1. Myth: Running on a treadmill is the same as running outside. Fact: Running on a
    treadmill is not the same as running outside due to the lack of wind
    resistance and variations in terrain.
  2. Myth: Supplements are a replacement for a healthy diet.

Fact: Supplements can be beneficial in some cases, but
they should not be used as a replacement for a healthy diet. A balanced diet is
the best way to get all the necessary nutrients.

Follow Ascend Nutrition on Instagram for your daily dose of evidence based fitness content. 

Article By

Coach Rehan – USA Qualified Coach

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Why Ramadan is the best time to set yourself fitness and diet goals and start a plan

The timeless hadith of our beloved prophet (SAW) regarding healthy eating habits sums up why Ramadan is the best time to start a fitness plan/exercise routine:

“A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.” [Ibn Majah]

Portion control/calculated meals and dietary guidelines were suggested more than 1400 years ago, before we even stepped into the craze of fitness/weight loss.

Ramadan provides you with the opportunity to

  • Develop more self-control with eating habits,
  • No longer binge eat which inevitably leads to weight gain, laziness and lethargy and in extreme cases metabolic diseases
  • Helps beat addiction
  • Opportunity to develop better lifestyle habits, which are the ultimate goal of BNB.
  • Balance your hormones/optimize your hormones.
  • Reverse the effects of aging.
  • And of course lose fat and build muscles.

Lose Weight

Intermittent fasting aids weight loss, and is a tool used by many including athletes to achieve breath-taking results. Fasting can be a safe way to lose weight as many studies have shown that intermittent fasting – fasting that is controlled within a set number of hours – allows the body to burn fat cells more effectively than just regular dieting. So after a day of fasting, it will be more effective if you exercise for at least 30 minutes, with a particular focus on cardio. You will be burning more body fat during fasting days versus non-fasting days, because intermittent fasting allows the body to use fat as its primary source of energy, instead of sugar.

Fasting Is Not Starvation

Some people are under the impression that fasting starves the body and hence you go into “starvation mode”. That is not true. Fasting is not starvation. It is simply not eating or drinking for a period of time, not continuously for days on end without basic nutrients.

Martin Berkhan, a nutritional consultant and personal trainer, stated the following in his article regarding fasting and its myths: “Starvation literally means starvation. It doesn’t mean skipping a meal or not eating for 24 hours. Or not eating for three days even. The belief that meal skipping or short-term fasting causes ‘starvation mode’ is so completely ridiculous and absurd.”

Fasting is a natural detox

Have you noticed that during Ramadan our bodies feel more rested? It is because fasting gives your digestive system a rest, and this can energize your metabolism to burn through calories more efficiently. If your digestion is poor, this can affect your ability to metabolize food and burn fat.

Fasting can regulate your digestion and promote healthy bowel function, thus improving your metabolic function. According to some researchers, not eating anything for just one day has shown to help the body clean up the toxins and regulate the functioning of other organs of the body including liver and kidneys, health expert, Nathan Hewitt, mentioned in one of his articles.

Although fasting has numerous benefits that have been established scientifically, it should not be a permanent solution to weight loss since the initial appealing factor of fasting and experiencing weight loss is quick fluid loss, not substantial weight loss. If it was easy, it would come back just as quick when we go back into our normal routines. So just keep that in mind: fasting helps you jump-start a weight loss process and it is not a permanent solution.

Article By Azhir Khan
Strength and Conditioning Coach

Gym Bag Essentials

There are several essential items that you should pack in your gym bag before heading out to workout. These items are necessary to help you have a more comfortable and efficient workout session. Here are some of the essential items you should have in your gym bag:

  1. Workout clothes: Proper workout attire is essential for comfort and support while exercising. Clothes that are breathable and made of moisture-wicking fabric will help keep you cool and dry during your workout.

  2. Athletic shoes: Proper athletic shoes are important for proper foot support and stability during workouts. Make sure to choose a pair that is suitable for your workout type.

  3. Water bottle: Staying hydrated is important during a workout, so having a water bottle with you is essential.

  4. Towel: A towel is necessary to wipe away sweat during your workout and keep you dry.

  5. Headphones: Music can be a great motivator during a workout, so bringing headphones to listen to your favorite playlist or podcast is a good idea.

  6. Personal hygiene items: Pack items like deodorant, facial wipes, and body wipes to freshen up after your workout.

  7. Snacks: A healthy snack can help you refuel after a workout, so pack a protein bar, nuts, or other small snacks.

Having these items in your gym bag can make your workout experience more comfortable, enjoyable, and productive.

Along with the essential items mentioned earlier, there are several accessories you may want to consider adding to your gym bag to enhance your workout experience. Here are some of the essential accessories you should have in your gym bag:

  1. Resistance bands: Resistance bands are lightweight and portable, making them a great addition to your gym bag. They can be used for a variety of exercises, such as stretching and strength training.

  2. Foam roller: A foam roller is a great tool to help relieve muscle tension and soreness after a workout.

  3. Workout gloves: If you’re lifting weights or doing other activities that require grip strength, workout gloves can help protect your hands and provide better grip.

  4. Heart rate monitor: A heart rate monitor can help you track your heart rate during workouts and ensure you’re staying within your target heart rate zone.

  5. Lock: If your gym has lockers available, it’s a good idea to bring a lock to secure your belongings.

  6. Yoga mat: If you plan on doing yoga or other floor exercises, a yoga mat can provide a comfortable and clean surface to work on.

  7. Jump rope: A jump rope is an easy and effective way to add cardio to your workout routine and can be a great warm-up exercise.

Having these accessories in your gym bag can help you have a more varied and effective workout while also providing more options to tailor your workout to your individual needs.

Shop Gym Accessories at Ascend Nutrition 

Stress Busting Herbal Supplements – Why you should have at least one adaptogen in your daily routine?

Why you should have at least one adaptogen in your daily routine?

What are adaptogens?
Adaptogens are herbs and roots that support your body in handling mental and physical stress. Stress is the body’s response to the environmental factors around it. You have to meet deadlines at work, your partner’s birthday is around the corner and you haven’t planned anything, meanwhile your car tire gets punctured and now you’re late for dropping your kids at school. Now you’re panicking, can’t concentrate, your heart is racing and guess what here comes the stress!

When you’re stressed, your adrenal gland releases the stress hormone cortisol, which then energizes you to tackle an emergency. But too much too often is usually bad for our bodies. 

When we can adapt to stress, we perform better and feel better despite what’s stressing us out. And with that, we can also improve our health and well-being. Here comes the role of adaptogens which help us adapt to stress by reducing the effects of stress hormones. They help us calm down and relax. Some adaptogens have mental stimulatory and relaxing effects simultaneously.

Adaptogens have the potential to help indirectly with other health issues, like anxiety, digestive concerns, insomnia, and more.

Here is a list of few adaptogens that you can find relatively easy in the local market.

Ashwagandha Powder

Use it to make a tea or simply add 1 tea spoon in your protein shake or smoothie.

Green Tea(L-Theanine)

L-Theanine is found in green tea, this amino acid can help promote calmness. Consume no more than 2 cups of green tea in a day.

Licorice Root (Mulethi Powder)

Add it in your tea, or smoothie. Consume no more than ½ to 1 tea spoon in a day.

Turmeric – Haldi Powder

Regularly consume moderate amounts of turmeric in your meals, turmeric can help reduce stress and inflammation. Turmeric also has positive effects of brain function and digestive system.  

Other Adaptogens not commonly found in local market.

American Ginseng Extract

Rhodiola rosea

Valerian root extract

Maca powder

Listed Adaptogens are found is testosterone boosting supplements!

Shop the range of adaptogen supplements here!!

Effects of Fasting on Human Growth Hormone

Fasting has been a popular trend in the health and fitness industry, with many people using it as a tool to promote weight loss and improve overall health. But did you know that fasting can also have an impact on human growth hormone (HGH) levels in the body? In this article, we’ll explore the effects of fasting on HGH and what it means for your health and fitness goals.

What is human growth hormone (HGH)?

Human growth hormone is a hormone that is naturally produced by the pituitary gland in the brain. It plays a vital role in growth and development during childhood and adolescence, but it also has many other important functions in the body. HGH helps to regulate body composition, metabolism, and bone and muscle growth, among other things.

How does fasting affect HGH levels?

Research has shown that fasting can increase HGH levels in the body. When the body is in a fasted state, it produces more HGH to help maintain energy levels and preserve lean muscle mass. Studies have found that HGH levels can increase by up to five times during a fast, with the most significant increases occurring after 24 hours of fasting.

What are the benefits of increased HGH levels?

Increased HGH levels have been linked to several health benefits, including:

  1. Fat loss: HGH helps to stimulate the breakdown of fat cells and promotes the use of fat for energy.

  2. Muscle growth: HGH promotes muscle growth and helps to preserve lean muscle mass during periods of calorie restriction.

  3. Anti-aging effects: HGH has been shown to improve skin elasticity, reduce wrinkles, and improve overall skin health.

  4. Improved bone density: HGH plays a vital role in bone growth and maintenance, and increased HGH levels can help to improve bone density and reduce the risk of osteoporosis.

  5. Improved cognitive function: HGH has been linked to improved memory, focus, and overall cognitive function.


In summary, fasting can have a significant impact on HGH levels in the body, which can lead to several health benefits, including fat loss, muscle growth, improved bone density, and anti-aging effects. However, it’s essential to note that prolonged fasting can also have negative effects on the body, such as muscle loss and decreased metabolic rate. Therefore, it’s important to approach fasting with caution and to speak with a healthcare professional before starting a fasting regimen. Incorporating a healthy diet and regular exercise into your lifestyle can also help to promote optimal HGH levels and overall health and wellness.

Why we experience constipation on low carb diet?

Reducing carbohydrates from the diet naturally reduces our total fiber intake.
Lack of fiber intake can impair the bowel movement. When we reduce our carb intake when dieting we naturally increase our protein intake which we know that helps in boosting our metabolism and also help in building lean muscles.

Our gut is not used to digesting high protein diet and it takes few days for the digestive system to adjust to the new diet.

We need to be well hydrated for the smooth and regular bowel movements. Water and minerals lost by sweat and heat can impair bowel movement.

Natural Remedies to treat and prevent constipation?
1. Eat more fiber.
Eat more vegetables.

  1. Consider Supplementary Sources of Fiber.

Consume Ispagol husk and Basil Seeds(Tukh Malanga) as supplementary fiber sources. 2-3 times a day. Mix them in water.

  1. Drink More water
    Make sure to drink 12-14 glass of water daily. To keep yourself hydrated.
  2. Consume Electrolyte Water
    Add some pink salt in your water to make it electrolyte water. To keep yourself hydrated and mineral balanced.
  3. Consume Coconut Oil (MCT Oil)
    MCT oil can help increase bowel movement. 1 tablespoon of Coconut oil has 120kcal (calories)
  4. Take a Magnesium Supplement
    Magnesium supplementation can have a laxative effect and magnesium is also needed for proper muscle contraction of the bowels. Dosage should be between 300-500mg.

Article By
Coach Rehan
USA Qualified Health Coach

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6 Common Fat Loss Mistakes That You Must Avoid

  1. Crash Dieting
    Apart from the obvious disadvantages of this method; general weakness and nutritional deficiencies. The weight lost from this method quickly regains as soon as the person starts eating again. And this time one may even gain weight above their starting point.
  1. Not Tracking your calorie Intake
    You are not tracking your calories then you don’t know if you are in calorie deficit or not which is the most basic and essential requirement for fat/weight loss.
  1. Eyeballing food calories
    People who are familiar with the concept of calorie deficit, often make this mistake of estimating food calories and not actually weighing it on scale. Make sure to weigh your food on scale.
  1. Not eating enough protein
    Protein is the most important nutrient for fat loss. Researches show that high protein diets are more effective for fat loss. We know that everybody doesn’t want to make their muscles big and protein isn’t just for building muscles. High protein diet is equally important for fat loss and weight loss goals. And don’t worry eating protein will not make your muscles big magically overnight!

Shop The Best Protein Supplements

  1. Underestimating the importance of Fats
    “I am on diet, I only eat fruits and boiled vegetables” You must have heard it once in your life. We hear it quite often. Fats play a vital role in our metabolism, hormone production and digestion. Fats are needed in many hormone production processes and other enzymatic processes without which we cannot function optimally.
  2. Looking for shortcuts

Drink this tea or eat this super food and lose weight in 10 days. These bold claims get attention because who wants to work hard inherently?
I know that I don’t! So do you? No tea, smoothie or miracle super food will give you your desired physique. You have to earn it with your consistent efforts.

Article by Coach Rehan
Certified Personal Training
Certified Strength and Conditioning Coach
Certified Nutritionist

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