Sorrow and frustration inhibit training progress,

As you know, building a sports form should take place in the best conditions for the predisposition of each player and his mental health is as important as his physical condition, without a clean head, calm thoughts, no sadness or frustration, the results can be different, and sometimes even impossible to overcome. As you know building a sports forms should take place in conditions best…

How to support weight loss period?

We all know that the weight loss period is not easy. To be effective it is necessary to have a strict, well-chosen diet, adequate physical activity and, of course, strong motivation and positive attitude accompanying us throughout the entire weight loss period. However, there are several ways to easily make the entire fat burning process much easier and pleasant. For years, traditional medicine uses many…

Should I eat cheat meals?

A lot of people starting their diets, especially those reducing thoughts, only about how often and whether they can cheat at all. Cheat meal is an important aspect of the diet, which, if well incorporated into a balanced diet, positively affects the reduction of adipose tissue. What is a cheat meal? How to put it in your menu? I will try to answer these and…

Should I buy whey supplements?

As usually happens with these types of questions, the answer is It depends. If you count on the fact that after incorporating protein supplement into the existing diet in a magical way you will lose body fat, I have bad news for you. Probably not enough to lose weight! Why? For a simple reason. The reduction depends on a number of factors, primarily the caloric…

Mini-cuts

When we hear the password of intermittent fasting, we come to a well-known intermittent fasting feeding system. Today we will introduce you to mini-fasting – this is a new type of intermittent fasting, which is supposed to allow pain-free reduction of fat tissue while improving the condition. Strength trainers are quite often suspicious about the subject of intermittent fasting, if only because regular meals are…

How often should you take protein?,

┬áIf anyone would like to study philosophy, then the above topic is an excellent basis for creating several dozen pages of studies, scientific deliberations.Although it is impossible to answer this question. Subsequent research brings contradictory results, and many depends on weight, age, hormonal profile, lean body mass, whether proteins are consumed by themselves or in the environment of fats (change in kinetics). If proteins are…

Chicken breast with cheese and cucumber + rice / P66g C81g F28g

Today we are placing another recipe for a full-value meal with the cheapest and most nutritious meat – a chicken fillet. The macronutrients that can be found in this “dish” are 66g protein, 81g carbohydrates, 28g fats and 837kcal energy. . Components . – 1 bag of parboiled rice – 100g . – 1 chicken breast – 250g . – 1 slice of Royal cheese…

3-day training plan for beginners

Currently, training 3 times a week has become the optimal version of the use of free time in the gym. There are many factors that decide about work, school, etc. However, this does not exclude conducting effective training on mass or training for sculpture. Below we present a 3-day training plan for beginners. . 3 days training plan for beginners – introduction . 3 days…

Whey protein hydrolyzate

Whey protein is the most popular source of nutrients. We distinguish among them whey protein concentrate, whey protein isolate and whey protein hydrolyzate. Today we will analyze the last of them. What is the hydrolyzate of whey protein different from other types and is it worth investing in it? Whey protein hydrolyzate – what exactly is it? Whey protein hydrolyzate, or WPH, as well as…

Split training for muscles definition

Split training is the most popular method among trainers who want to improve their figure. Despite its common knowledge is usually badly performed and finds its use in the wrong people. Split training for sculpture is very demanding and involves one to two muscle parties in one session. Scheduled exercises are often very difficult in terms of technology, and the intensity sometimes exceeds many people.…

Calculating caloric demand – step by step.

A properly balanced diet is the main factor responsible for the effective building of muscle mass as well as fat burning. Eating “by eye” also will not bring good results, especially if your goal is to develop muscle mass, not fat mass. It is true that if you do not eat properly – you can forget about your dream figure. So how many calories should…

Appropriate breakdown of macronutrients – step by step calculation

An eternal problem for many people training strength – what amount of protein, carbohydrates and fats should be consumed to build the dream figure. When planning a diet, an appropriate division into macronutrients is necessary. Regardless of the goal you set up – it is very important that you follow the basic principles of a proper eating plan. . Looking through bodybuilding magazines, reading articles…

Biceps training – 7 ways to make it more demanding

. In order for the biceps (and not only the biceps) to grow, you must ensure it is constantly raising the bar, choose the demanding training and do not cut corners. The success in building new fibers will be influenced not only by changes in the training plan, but by a whole lot of other things. Learn 7 ways how to make biceps training more…

Training plan for muscle mass for advanced

Advanced people are looking for new training experiences. Their muscles need stimuli that will cause a huge muscle pump and will make the training remembered for the next few days. All this to stimulate the muscles to grow. In the period of developing muscle mass, such stimuli are very important. In mass training, at least one exercise should be selected for one muscle batch, which…

8 nutritional tips for women

Below are eight nutritional tips that will help you improve your training results and overall health by providing the right amount of nutrients. A balanced diet will help in the fight against chronic diseases more and more often appearing in women. . If you’ve ever thought that your diet is not perfect, then the following tips are right for you! Life on the run, constant…

Push – Pull training – effective training for everyone

Push-Pull training is a method that excellently develops muscle size and strength. It allows you to exercise more often and thereby burn more calories. Try a push-pull workout – an effective workout for everyone! Push-Pull training – basic assumptions Push-Pull training, as the name suggests, is to divide training days so that one day push and pull moves. This means that on the day of…

7 ways how to extend the head of a long triceps

The development of the long head of triceps is a very popular topic, especially among people whose dream is to build large arms. You can apply some treatments that will make it easier. Check out the 7 ways below that can greatly affect the development of the head of a long triceps. . As in any case – sentences are divided. Some say that increases…

8 reasons why women should lift weights,

Training for women should not be based only on running or yoga. If up to now your activity was limited to this, try weight-bearing exercises! The advantages of weight training Perhaps you already had a dumbbell or barbell several times in your hands, but you still feel uncomfortable and uncertain. You have certainly heard that women are clumsy, and exercise with a burden dangerous to…

7 best back exercises using rope lifts

If you have long been aiming for the effects of working on the upper body on your knees, not only when you are without a shirt but also in it – you have to put on a solid back extension Adding the width and protuberance to the back muscles will improve the aesthetics of the figure In addition to standard back exercises, it is worth…

4-day Split for advanced

Split training is a known method and practically every gym adept had contact with it It should be used by advanced or optionally intermediate people This is due to strong muscle forcing Training during one training unit of one or two muscle parts means that for one muscle party a person will perform from 3 to even 6 exercises Comparing Split with FBW training, where…

How to build strength – 5 principles that make a difference,

When muscle mass is already there, it’s worth building strength. After all, the muscles themselves may look good, but they will be useless during exercises, competitions and struggles. What to do to make fibers gain more and more durability and allow us to achieve further training goals? Below you will find 5 principles of strength training, thanks to which you will certainly feel the difference.…

Vitamins supplementation

Vitamins r, especially for people who train, are a very important element of the diet. Check what functions each of them perform. Which vitamins should be supplemented in the winter? And which of them should especially be active and exercising at the gym? The role of vitamins in the body Vitamins are compounds that allow the proper functioning of our body. They are responsible for…

How to make push-ups?

Often we focus too much on everyday life, get up to work, work from home, do the usual duties – and after a while we look at the mirror and we realize that our current physical condition is unsatisfactory. We note that once ordinary activities now require a lot of effort from us. But that’s the way! It is worth starting from the first step,…

Best exercises for women’s endurance!

The use of complex exercises, which are also based on the body weight of a woman training, is a great way to lose a significant amount of body fat. The following exercises can be used in an interval form, which significantly increases the amount of oxygen used by our organism, which effectively translates into a greater amount of fat burned in our body. What exercises…