HIIT for fat loss!

Many times it turned out that high intensity interval training (HIIT) is effective in reducing body fat. Note – not every high intensity workout must be of an interval nature and not every interval training must run in the high intensity zone (80-90% of maximum heart rate). For example, a moderate trotting march is an interval training in the aerobic zone. __ Here you can…

Insulin sensitivity and fat reduction

The subject of insulin sensitivity or insulin resistance is more and more often discussed in the context of work on the aesthetics of the figure. Nevertheless, many people interested in improving weight and body composition still do not pay enough attention to these issues, focusing only on calories and adequate protein intake, assuming that other issues are of secondary importance and it is not worth…

What is and how is the metabolic syndrome manifested?

In the context of the so-called civilization diseases are more and more often talked about the state of coexistence of specific symptoms with the term metabolic syndrome. Unfortunately, the general awareness of what this condition is and what its symptoms and consequences are should be considered insufficient. In this article I will try to introduce the essence of this issue, because, as statistics show –…

KE diet (Ketogenic Enteral Nutrition)

Are you tired of eating unpalatable and dietary foods during a slimming treatment? Do not worry, we’ll put the probe in right now! This could be the marketing slogan of the so-called KE (Ketogenic Enteral Nutrition) diet, which is one of the most extreme nutritional solutions ever created. Interestingly, this diet enjoys considerable popularity in the US, where it is used as a pre-wedding to…

Is belly growing from beer?

From time immemorial, people believe in scientifically unconfirmed theories. Some still believe that there is local fat burning from the torso – that is why programs such as the aerobic type 6 of the weider are so popular. I have often seen ladies spending half of the training on torturing the abdominal muscles.  __ You can read also: Alcohol and mass building or reduction – can…

Diet – arrange yourself

Before we go to the planning of our diet, we need the following data and messages  – age, weight, height – we need to know our future activity – important and even the most important is the type of diet we choose, because others will be our assumptions for a balanced diet and others for a diet such as low-carb, so I encourage you to…

Weight for resistant people

What distinguishes ektomorphic cells?  It is a group of very slim people with a small muscularity and small bones, which are hard to fat, no matter how much they eat. Research shows that providing such a person even 1000 kcal over energy demand in the period of 8 weeks led to a weight gain of 0.5 kg! !! Devastating is the data and the man…

Do you train hard? Do not be afraid of sodium!

Kitchen salt is often called white death, and for many years there have been ongoing various campaigns aimed at inducing us to reduce its consumption. As a result, the view was established that sodium is an undesirable component of our diet and at any price should be limited its supply with food. In fact, this belief is unjustified, and intense restriction of consumption of this…

Zinc, magnesium and melatonin improve the quality of sleep

About how important for the proper functioning of the body is a dream that everyone who has lived the night at least once in his life is convinced. It’s good to know that the subjective feeling of tiredness, concentration problems and mood depression are not the only effects of sleep deprivation. It also results in poorer regeneration, greater appetite, and in the long run also…

CKD – ​​facts not myths

CKD  This post is devoted to the ckd diet (Cyclical ketogenic diet), which for some time has become one of the most popular reduction diets. The first time I met with this type of diet at the beginning of 96, the anabolic diet under the name, whose author was dr.n.med. Mauro Di Pasquale. This diet was described in the March issue of Muscule and Fitness. …

Frying process and health slimming

Why should people who want to lose weight avoid fried dishes?  During the frying process, the fat on which we fry is absorbed by the fried product and then consumed with it. Of course, the amount of fat absorbed depends on the type of frying and the product. (The most fat is absorbed by deep fried products – fries, donuts, faworki, and all breaded dishes…

Low carb on mass – facts not myths

For people who react very badly with large amounts of carbohydrates or increases in muscle mass, are also burdened with large increases in body fat, I have some solution, maybe not new, but as the experience from the gym shows very good. How does this diet look like in practice?  __ Here you can find low carb products – CLICK __ Basic assumptions  – For…

Simultaneous loss of fat and gaining muscle – how to reconcile?

Introduction  People often ask here how to lose fat and build muscle at the same time. The answer is usually “If you are not a beginner or you do not come back after a break, it is impossible. However, this is possible under certain circumstances. People who start their adventure with bodybuilding can easily lose a few pounds of fat while grabbing a lot of…

Admission to nutrition

INTRODUCTION TO NUTRITION  Let’s start from the beginning. Many people hear the word “DIET” associates them only with slimming. Nothing more wrong.  Diet is nothing more than a certain diet, tailored to the person and, most importantly, adapted to the goals. This means that being on a “diet” you can gain weight and not just lose weight!  So, that’s the title of introduction. Now, let’s…

Stay slim

Introduction Many people exercise, use different diets but there is always one problem – first we make reductions, we look great, the muscles are visible, the belly check looks great. However, together with a nice appearance come new problems – hunger, unfavorable hormonal conditions – the body begins to defend, increases the production of cortisol, catecholamines decreases testosterone, leptin. I’m not talking about people with…

Coffee and antioxidants

Coffee, one of the most popular stimulants, has a beneficial effect on our body due to the large amount of antioxidants.  Coffee contains large amounts of antioxidants, which are attributed the ability to prevent heart disease and cancer – for the first time observed by British researchers. It also seems that they are well absorbed by the body. According to the authors of the study, coffee…

Alcohol for a bodybuilder – a recipe for lack of increments

So how is this alcohol for a bodybuilder?  8 active men aged 21.4 ± 4.8 years, body weight 79.3 ± 11.9 kg, peak VO2 48.1 ± 4.8 mL / kg / minute and leg straightening sitting 104 ± 20 kg participated in experiment. They trained at least 3 times a week for more than 6 months. The test looked as follows  It should be added…

Is it worth buying squat bandages?

At the beginning it is worth clarifying that various accessories can be put on your knees. The main ones are cuffs, stabilizers, bands (eg neoprene), which gently hold the structure of the joint, additionally increase the temperature during exercise, which protects against injuries, shortens the warm-up, etc. It is a form of compression and thermal therapy. This type of equipment is allowed in powerlifting games…

Headache after training

According to research Headaches related to physical exercise affect about 2% of all headaches reported to doctors. Theoretically not much. However, these ailments can effectively discourage even the most motivated people from being active. What can they be caused and how to counteract them?  __ Here you can find supplements supporting health – CLICK __ The effort promotes the disclosure of primary headaches such as…

Salt – enemy or bodybuilding ally?

Bodybuilding has become the biggest commotion around sodium. Some delight with its beneficial effects, others avoid it like a plague.  Namely, some people load sodium before the competition, others blame him for his failures. Some remove him from the diet a week before the competition, others limit the supply of sodium only for a day or two.  There is a good or bad way to…

Carbohydrates and fats – affecting the mood

What we eat has an impact on our behavior and well-being. In addition to providing vital energy and essential nutrients, food plays an auxiliary role in regulating our behavior from the vigilance of mind to sensitivity to pain.  What we eat has an impact on our behavior and well-being. In addition to providing vital energy and essential nutrients, food plays an auxiliary role in the…

Vitamin C – it’s never too much

Vitamins and their impact on human health began to be interested more than 25 years ago. Science has made great progress since then. One of the most important discoveries in the field of vitamins was to establish that there is a difference between the amount of a given nutrient that is necessary for human life (AMA-Recommended Daily Dietary Allowances) and the optimal amount. Vitamins, generally…

Soya and soy products

Soya and soy products  The interest of both consumers and scientists dealing with health aspects of nutrition has been growing for several years. Soya-based fashion means that around 500 new dishes appear in the world during the year. We can buy soybeans from the soy, but also sausages, pate, goulash or tripe. This is because soy contains a lot of protein, even up to 40%,…

Eggs are not associated with cardiovascular diseases

To this day, there are dozens of ingrained myths associated with eggs. They were supposed to cause heart disease, hypercholesterolemia, infertility and be a source of all kinds of health ailments. Unfortunately (for the eulogists of myths), the fears related to eggs have not been confirmed in scientific research.  __ Here you can find proteins – CLICK __ It turned out that  Another scientific study…