Institute of Nutrition and Fitness Sciences
INFS was established with the intent of providing comprehensive and practical knowledge in Health and Fitness.
Breathing is often the forgotten sixth pillar of strength and performance. Yet how you inhale, exhale, and time your breath affects spinal stability, intra-abdominal pressure, cardiovascular load, recovery, and even endurance. This post explains the physiology behind common breathing strategies used in resistance training and sport, summarizes the evidence for their benefits and risks, and gives practical, research-backed recommendations on how to breathe while exercising in the gym.…
Some battles are visible. Others are fought in silence… in the weight of a tired body, in the ache of sore joints, in the quiet longing to feel like yourself again. For INFS scholar Sanghamitra, that battle began after her second pregnancy.…
Why is junk food so irresistible? Despite knowing the health risks, many find themselves repeatedly reaching for chips, chocolate, or soda. These tasty treats are not just appealing by chance… they are designed to stimulate our brain’s pleasure and reward systems in ways that can override natural hunger cues.…
Transformation Fat To Fit: Fitness is often portrayed as a pursuit of muscles, abs, and strength, but for INFS scholar Haider Baig, it has always been something much deeper… a journey toward finding himself. Today, Haider isn’t just a fitness coach; he proves the power of determination, resilience, and self-belief.…
A science-backed guide for coaches working with older adults
As coaches, we often meet clients over 50 who are finally prioritizing their health… but walking into the gym for the first time.
The challenge behind strength training for seniors isn’t just building muscle or improving posture.…
Sometimes, the hardest battles we fight are the ones no one sees. The ones that happen quietly, inside our own minds and bodies, where self-doubt creeps in louder than encouragement, and every small step feels like climbing a mountain.
INFS scholar Priyanka Kumawat’s story is one such journey….…
Testosterone is often regarded as the primary hormone for muscle growth, with many associating its levels directly with how effectively someone can build muscle. This belief has led to widespread assumptions that higher testosterone levels, particularly post-workout spikes, are the key to hypertrophy.…
Life doesn’t always go the way we plan. Sometimes, the dreams we hold closest to our hearts slip through our fingers, leaving behind disappointment and self-doubt. The setback, the rejection, the failure can sometimes feel like the end of the road.…
We’ve all heard of Body Mass Index (BMI). For many years, it has been the go-to number when it comes to understanding fitness, often presented as a quick way to judge whether someone is underweight, normal, overweight, or obese. But another equally important concept exists in the world of health and fitness: Basal Metabolic Rate (BMR).…