The essence of weight progression

It can not be concealed that increasing the loads used in training gives a lot of joy and satisfaction. Thanks to this, we can clearly see the progress, and the hard work put in will certainly pay off during the metamorphosis of our figure. Undoubtedly, heavier weights will have a positive effect on our figure. But are they only needed to obtain an athletic figure?…

Diet and supplements on the first steroid cycle – the basics

You need to know about one thing – your metabolism will be significantly accelerated on the cycle. This means that you are no longer subject to the rules that you have been sticking to while preparing your diet. Assuming you weigh 90kg, you’ve eaten about 180-200 grams of protein, 500 grams of carbs and 60 grams of fat a day. 3000kcal is a good amount,…

Creatine and caffeine – is it really a bad combination?

Does the use of caffeine during creatine supplementation reduce its effect? Or is it a good connection? Does not one exclude the other? There are lots of opinions on the Internet, but most of them are sucked out of the finger. “Creatine hydrates, caffeine dehydrates” – you can often hear it from people who are training or find it on websites. Is the use of…

Gym and training at home – does it make sense?

Having your own home gym has both disadvantages and advantages. Undoubtedly, the amount of equipment that can be placed in a room / garage / basement will never match the equipment of professional fitness clubs. However, do you need so many different machines to achieve your dream figure? Is it worth investing in your own exercise equipment? To answer these questions you should analyze all…

Creatine forms – which one is best to choose?

Creatine is the most effective supplement used by gym enthusiasts around the world. Which creatine variety is therefore the best? What form to choose for yourself? Regardless of the form you choose, remember that this is one of the essentials of every practitioner. Manufacturers offer many forms of creatine, ranging from the most popular – monohydrate, to various types of keratin. Although there are a…

Ectomorphic, endomorphic, mesomorphic – what somatotype do you have?

Determining your own somatotype, especially at the beginning of struggles with strength training, can greatly help you reach your dream figure faster. Which group is your body? Do you want to know if your somatotype is an ektomorphic, endomorphic or mesomorphic? I invite you to read.   The somatotype, or type of body structure, refers to the proportion of the body taken into account as…

The importance of a post-workout meal

Why is it said that the first 2-3 hours after training should be used to the best? This is called anabolic window, or rather its next stage. It begins as early as during training. This is the time after physical exercise, in which the provision of appropriate nutrients can enhance the effects of training. A post-workout meal is of great importance, but it must be…

5 key principles when building muscle mass

Increasing muscle mass is the main goal for a large number of people attending the gym. We present 5 key principles that will help you achieve this goal. Even if you think you know everything about it, you’ll probably find here suggestions that will help you. Since the science of sport and nutrition has recently developed a lot, the guidelines are constantly changing. However, current…

6 ways to help your post-workout meal

During training, the body breaks down the glycogen contained in the muscles as well as the structure of muscle proteins. Therefore, after the effort, the body needs to replenish its energy reserves and repair damaged tissues in order to allow new growth. To do this, you need to provide the right amount of carbohydrates, protein and fats. However, there are treatments supporting the regeneration process.…

Top 6 sources of fat that support fat loss

For many years, a very erroneous approach related to weight reduction has been clarified. It assumes that it is best to eliminate all fats from the diet, because they determine whether we are still fat. In this case, we can not talk about a healthy, balanced diet. Below you will know six sources of fat that have an impact on reducing body fat.   Fats…

5 myths related to slimming

On the Internet and the trade press, there are many golden ways to quickly or wonderfully lose weight. In fact, most of them are either the result of prevailing fashion, or the result of a lobby of food concerns or repeated rumors among recipients. Discover the 5 most popular myths about weight loss and do not be fooled again.   MYTH 1. You have to…

5 tips on how to keep your form on vacation

The holiday season is probably the biggest challenge for those who care for their form. Regardless of whether you managed to achieve goals set before the summer, or you are constantly polishing your figure and eating plan, make sure that you do not lose motivation and do not lose your hard work. Stick to these five principles, enjoy the holidays and beautiful weather and keep…

7 reasons you do not lose weight

The reduction process, contrary to appearances, is not the easiest one. In order to lose fat regularly and systematically, you must follow some of the most important rules. People often get discouraged when they do not see the results of their diet. Below are 7 reasons why your weight loss may not be effective.   You are not enough One of the basic mistakes of…

Why white rice is the best source of carbohydrates after a hard workout?

A post-workout meal is recognized as the most important one in our menu. It directly influences the regeneration of our muscles. Certainly you have often wondered what to eat after training. Well, the white rice found in every kitchen is the best solution for quick delivery of carbohydrates to the body.   White or dark rice? Recently, you can hear many voices about the fact…

How your reduction diet can cause weight gain?

Diet to reduce body fat is a popular topic not only among athletes who want to show their muscles. It is also a hot topic of ordinary talks by Kowalski, who would like to lose unnecessary kilograms. Unfortunately, notwithstanding, despite many efforts, people can not achieve the desired effects. It is often caused by a lack of awareness of what and how we consume. Below…

Burn 3 times more calories with 4 simple rules

Adipose tissue is one of the most hated by athletes topics. Everyone is trying to get rid of it to make the muscles visible. Sometimes, despite efforts and following the diet, we simply can not reduce it. Here are 4 simple rules that can help you burn even 3 times more calories.   1) Cardio training in the morning before breakfast Exercise on an empty…

6 rules how to properly use a cheat meal

During the diet sooner or later comes the day when we are unable to control ourselves and we feel that we simply have to eat something forbidden. As it turns out, it does not have to be related to remorse. The main task of the cheat meal is to relieve our tired psyche diet. If we stick to certain basic rules, such a deviation from…

15 worst dishes during reduction

Are you on a reduction diet, and yet, do not you see any effects? Probably the mistake lies in composing meals. Below we present 24 products and dishes that you have to beware of if you do not want them to undermine your efforts. Remember that the reduction diet is not just a limitation of calories, but a diet scheme based on getting to know…

Benefits and disadvantages of strength training

Strength training is often perceived as a form of exercise that only leads to increased strength and muscle mass, that’s why so many people, especially women, give up exercising because they are afraid that they will grow muscle and look unsightly, but in reality it is not that easy , the development of muscles requires a lot of time and is influenced by the mass…

Cardio training – an unusual form

Cardio training, endurance – this is a training that can be easily performed by every person of all ages. It has many advantages strengthens the circulatory system, improve heart fitness and improve the figure. I will try to explain and explain what is cardio training and to exclude mistakes that most people commit. What is cardio training? Cardio training is any type of training performed…

Military Fitness Trainer – soldier’s impression

Military Fitness Trainer – a training invented by Greg Plita, who will make you doubt your own skills. It allows you to burn fat, build muscle mass and create a new, better version of yourself. It shocks the so-called giant series, as well as the way to do exercises, combine exercises with weights with training with the mass of your own body and effects. I…

Huge muscles thanks to the party order

A very important element of the training plan is the proper arrangement of the exercises. Muscle parts should be so combined and trainings designed to use the full potential of the muscle.   Training – how to combine parties? When arranging a split training one of the most important elements is the order of exercises and the order of the trained muscle parties in the…

Training with connected series – powerful muscles

The series are combined using the method used in strength training, which won my heart. There is great potential in it. For people who are looking for a new method or method for muscle stagnation, it will be an interesting solution. Why connect the series? At the very beginning, let’s say what the combined series are. This is nothing but a training method involving the…

Vanilla and vanilla sugar

Vanilla sugar is a flavoring addition to various types of baked goods and desserts: vanilla sugar is a very popular ingredient of cakes in Europe, especially in Poland, Germany and Hungary. Beyond Europe, it is almost unknown and hard to get in. It should be noted that the” vanilla “sugar we buy in stores is actually vanilla sugar, which has little to do with vanilla…