Are we fat from fat included in the diet?

Conversations with our clients and friends reinforce us in the fact that it is worth refuting dietary myths. They still make it difficult for many people to put together healthy menus to help them lose weight and take care of their health. Today we deal with the myth of fat fattening Myth Fat included in the diet of a fad. The fact is that 1…

FBW (Full Body Workout) training at home

FBW (Full Body Workout) training at home is a great idea to start an adventure with strength and body sports for beginners. It can also be a good alternative for more advanced people who complain about training stagnation. Full Body Workout training – what is FBW? The basic assumption of FBW training is to involve as many muscle groups as possible on a single session,…

Circuit training at the gym

Circuit training at the gym is a combination of the best features of cardio training and FBW (Full body Workout) training. It is characterized by high intensity, fast pace and very short breaks between sets, which take on the character of a series of exercises. This is the best method to build a form in a relatively short time. Circuit training at the gym –…

Circuit training at home

Circuit training at home is a loud answer to the question whether the gym is the only place where you can convert physical effort into a real form. A wide range of applications of the body mass, inconspicuous elements of the environment and a large dose of self-denial are the only necessary components of success for this type of training. Discover an example of circuit…

The best sources of carbohydrates in the bodybuilder’s diet

Everything on Earth needs energy to function properly. Man largely gets it from carbohydrates. They are necessary during the period of building muscle mass. Discover the best sources of carbohydrates in the bodybuilder’s diet! The best sources of carbohydrates in the bodybuilder diet – bad reputation Without any doubts we can say that carbohydrates are important not only for bodybuilders, but for all people. Unfortunately,…

The average genetics – how to break it?

Without any doubt, genetics play an important role in bodybuilding. Although you put a lot of effort into training, you keep your diet, then your friend from a gym with a similar internship may look much better. At this point, an excuse appears in the form of “I have average genetics.” Find out what is the average genetics and how to break it! Genetics for…

The role of sleep in the life of a bodybuilder

Strong training, proper nutrition and optimal regeneration are the main principles that every bodybuilder is guided by. Amateurs often forget about the latter, or appropriate rest. Have you ever wondered how important your dreams are? Strength trainers should know this perfectly. Find out what is the role of sleep in the life of a bodybuilder! Sleep – benefits It’s impossible to hide that bodybuilding is…

Powerful training using only free weights

It is known that free weight should be the basis of any training. However, can basing the exercise plan solely on the dumbbells and dumbbells can be effective? Yes of course! Not everyone has access to professional machines. Very often we get messages from people who can only train at home or in a very small local gym. In order to meet, below I will…

Protein – all you need to know!

Protein is one of the three basic macronutrients. It has a lot of important functions in our body. However, not everyone knows which protein sources are wholesome and which are not. It is also worth knowing how to determine the need for this nutrient. Protein – what is it, how it is built and what roles it has in the body? Protein (proteins), alongside carbohydrates…

Diet for sculpture – an example diet for reducing body fat

The “sculptures” diet is a diet based on reduced calorific value, which allows you to gradually burn fat tissue and reveal the shape of your muscles. What should a reduction diet look like in order to get rid of fat and not slow down metabolism in an optimal way? Diet to reduce body fat – where to start? The first stage of the “sculpture” diet…

Endomorphic – diet for endomorphics

Endomorphic is one of the three basic types of body building. It is characterized by individual predispositions, so it’s worth making sure that every endomorphic knows how to adjust your diet to maintain a healthy and athletic figure. What features does endomorphics have and what will be the best diet for him? Endomorphic, mesomorphic and ectomorphic – means basic types of figure Most people have…

Calorie calculator – how to calculate caloric demand

The basic step on the way to a healthy and beautiful figure is to determine your calorie needs. Calorie calculator is a great tool that will allow you to calculate them easily. Adequate supply of calories, supported by regular training will enable us both to reduce body fat and gain muscle mass. What is the caloric demand? Caloric demand is the sum of energy expressed…

Whey protein concentrate – all you need to know

Whey Protein Concentrate – WPC (Whey Protein Concentrate) is the most sold for athletes sold at gyms. What exactly is whey protein, how it differs from other protein supplements, how and when to use them and what to look for when buying? How is whey protein formed? Whey protein is a protein of animal origin, obtained from whey – a by-product of the production of…

Weight training – 3-day training plan

To be able to build muscle mass, the body needs a stimulus in the form of exercises. Good weight training involves working with less volume, but with heavier weights. Training three times a week seems to be a very good option for beginners, but it can also be used by more advanced people. Get to know weight training – 3-day training plan! Weight training –…

Biceps training – how to best practice biceps

Exercises for biceps are one of the most often performed elements of training at the gym. It is often thought that a large biceps is a sign of male strength. Many men dream about building powerful arms. Effective biceps training can be successfully performed both at the gym and at home. Below you will learn the exercises that will make your biceps big and expressive.…

Attention! Sugar!

Sugar – what it really is Natural equivalents of sugar Which substitutes are better to avoid? Summary   Sugar – what it really is Sugar is sucrose produced in Poland from sugar beets. It is highly caloric – 100 g provides 405 kcal. However, these are so-called empty calories, because sugar does not provide us with any additional nutrients except energy. It is recommended that…

Acerola – a treasury of vitamin C

What is acerola? Operation and properties Acerola for children?   What is acerola? Acerola is a perennial and green shrub, which also often occurs under the name of Barbados cherry. This plant is mainly found in Central America, more precisely in the areas of the Canary Islands, and from there goes to the European diet. Acerola was initially used to treat a wide range of…

Muscle cramps. How to avoid them?

Skeletal muscle spasms associated with exercise (EAMC) appear during or just after exercise. The etiology of EAMC development is not fully understood, and this topic is still subject to constant discussions. There are many reasons for the development of EAMC, the most common among sportsmen and health care professionals is the theory of dehydration and electrolyte imbalance. Hydration The influence of electrolytes Pickle juice as…

How many meals during the day?

Contrary to widespread beliefs, eating more small meals during the day does not accelerate metabolism, and skipping meals does not fatten. Similarly with the problem of exercising with an empty stomach – training “for a hungry” will not ruin the effects of the effort you put into the exercise. It can be quite the opposite, because periodic fasting brings beneficial changes in the body. Short-term…

Alcohol in the athlete’s diet

The influence of alcohol on the synthesis of muscle proteins The influence of alcohol on hydration The influence of alcohol on injuries Other effects   The influence of alcohol on the synthesis of muscle proteins Nutrition strategies aimed at maximizing regenerative processes should start in the first hours after training. Laboratory tests have shown that muscle mass synthesis (MPS) is optimized for protein intake of…

Coconut water for athletes!

Why reach for colorful, full of chemical substances, drinks, when mother nature has prepared a special drink for athletes? It contains everything that drinks created in chemical laboratories and even much more. What are we talking about? About coconut water. Coconut water contains five times more potassium than Gatorade or Powerade (coconut water up to 1500 mg / l, and Powerade drinks up to 300…

The most interesting facts about food in a condensed form

The most interesting facts about food in a condensed form. Part of this knowledge is worth using when making everyday choices or preparing homemade dishes. Part of it will not help you, but it will definitely interest you! Add lemon juice to green tea, and make your body use more of its antioxidants. The process of industrial drying of fruit deprives them of 30 to…

Recipe for tasty cucumber soup!

The perfect taste of the cucumber soup knows every one of us. Everyone at home tastes a bit differently. Some cook it on meat, another vegetable broth. For many, the fullness of the cucumber flavor is manifested in the presence of oily cream, and for others it is unnecessary addition. We offer a completely new, warming and healthy, but still delicious cucumber. The cucumber soup…

High protein diet is better?

New research suggests that a high protein diet and a diet with “normal” protein content are associated with a higher metabolic rate and greater storage of non-fatty body mass (including muscle mass). The low-protein diet can not do this. It was also found that the increase in the rate of metabolism induced by the high-protein diet does not persist after changing the diet into a…