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…

Does drinking water make you slim?

Surely you have heard more than once: Drink lots of water and lose weight? Does water help in weight loss? How much should we drink it? Introduction Water (H2O, hydrogen oxide) is an essential ingredient for human life. While we can survive a few weeks without food, in the case of water shortage, death can occur only after a few days. (Death occurs when its…

With a smile on your face at training! Happiness is increasing your power!

As you know, building a sports form should take place in the best conditions for each player’s predispositions, and his mental health is as important as physical condition. Without a properly clean head, calm thoughts, not bothered by sadness or a feeling of frustration, the results can be different, and sometimes even impossible to overcome. As you know, building a sports form should take place…

How many times should you train weekly?

Stimulation of muscles is a process that should occur at appropriate time intervals, which in turn should use the phenomenon of super-compensation. By writing shortly, you have to do the workouts as often as your body allows, which will give you the optimal training effects and will contribute to building muscle mass much faster. After the training session, our body starts anabolic processes, which are…

Most effective training method has been found?

Villanueva MG et al. [1] compared 8 weeks of strength training with 60 seconds or 4-minutes breaks between sets. A group of 60 seconds breaks between sets: men were on average 65.6 ± 3.4 years old. A group of 4-minutes breaks between sets: men were on average between 70.3 and 4.9 years old. All men 4 weeks were trained in a standard program (3 x…

Creatine Myths

The main task of creatine is to facilitate the regeneration of ATP, which by its decay provides the muscles with energy to work. It is thanks to her that we can exercise longer, with the same intensity, without experiencing severe fatigue. Creatine also affects the accumulation of water in cells. On the other hand, the water environment and high cell turgor are conducive to synthesis…

Garlic for bigger muscles?!

The use of garlic in the form of a food supplement or supplementation is usually associated with the practices of our grandparents, where folk medicine ordered to eat it when it caught us in a state of reduced immunity. As research shows, certain sulfur compounds contained in the plant perform not only pro-health functions, but also show some anabolic features. Study Researchers from Japan conducted…