Water and sports drinks – what, when and how much to drink?

About how important health is to drinking the right amount of water probably everyone. Non-carbonated water is considered to be better than carbonated, and it is said that it is better to drink specialized sports drinks during exercise. Is it true? Get to know the opinion of experts on this subject.   Drinking a lot of water helps in getting rid of toxins from the…

Seven dietary ways to speed up the metabolic rate

When you add physical activity to a healthy diet and apply some culinary tricks and diet modifications, your weight will start to fall faster. See how you eat and how to eat, turn up the metabolism.   Drink water The body needs calories to burn calories. Even slight dehydration can cause a drop in metabolic rate. People who drink eight glasses of water a day…

Fat burning tricks – change habits in the kitchen

Try dietary ways to speed up the fight against overweight and excess fat tissue. Just a few small changes. It works!   Eat more protein for breakfast and lunch, and burn more calories for the rest of the day. In addition, a diet rich in protein is a signal for the body has come a time of abundance, no need to accumulate stocks!   Drink…

Mistakes made while reducing body fat

Many people try to burn the residual fatty tissue (especially after the period of building muscle mass) but have no effect. What are the reasons? Perhaps they make the basic mistakes made during the reduction period. Read the article below to find out what may be the cause of ineffective reduction. Fat reduction is as important among gym enthusiasts as building muscle mass. As you…

How to build powerful arms?

Gym trainers make mistakes during shoulder muscle exercises. They are often caused by ignorance and the conviction that each exercise will give the same effect. To make your arms as big as ever, you have to get rid of basic mistakes during training. The following article provides tips on how to do it!   Biceps and triceps training – introduction This article will discuss the…

4 training myths in the period of body fat reduction

Myths and rumors about fat burning are abundant. Many of them are sucked out of the finger and there is no support in practice. The following article presents the most common rumors among gym enthusiasts. Surely everyone has heard a myth about burning fat. In the vast majority of cases, they are passed on by people who have no idea about healthy eating and training…

The masculine topic – What to eat for the muscles to grow?

Do not expect us to give you a secret recipe for a diet supporting the development of muscle mass. There are no secrets here, but there are irony rules, the use of which gives the best results. Here they are. If you want to expand your musculature, you must approach the diet with which you do the same with the same commitment. If you must,…

Do you want to go on a diet? First, start practicing

Short and on the subject It has been proven that it is enough to work with the average intensity in the morning to feed better throughout the day. Movement not only has a positive effect on the amount of energy consumed, but also on how much energy we take with food. This is evidenced by research, during which women’s brain reaction was measured at the…

5 errors through which it is difficult to gain muscle mass

Do you exercise regularly and you do not progress? Do you try to eat properly, and yet your body does not change? Do you have a problem with effectively building muscle mass? Perhaps you are making mistakes related to training and nutrition. Familiarize yourself with the errors that are most frequent among gym goers so that they can be eliminated as soon as possible. If…

4-day mass training for advanced

Training for the mass of an advanced person is often optimized 4 days a week. This is due, among other things, to fatigue during the reduction period, where the training sessions can be 5 or even 6. Thus, the mass period in addition to the most important role – the expansion of muscles – is to allow the body to rest. Thus, create ideal conditions…

Is it necessary to regularly change training plans?

It is said that the body gets used to everything … Many of the trainers adhere to the theory that to have regular increments should be systematically, or every 2-3 months change workouts. There are a lot of reasons for this, but is it necessary in every case? The truth is that the body does not like routine and the lack of progress. If you…

Show six-pack in 6 weeks

Everyone would like to boast of a visible grille on their stomach. Not everyone trains enough to expose abdominal muscles in one and a half months. Choose a workout that guarantees effectiveness, attacking all parts of your abdomen, providing effects in solid work.   Why are not abdominal muscles visible? The basic mistake made when trying to build and carve the abdominal muscles is to…

5 how to increase the training performance

Below are 5 ways to increase your training performance. Perhaps this is what you need in your training to improve its quality?   Use time limits Resting before the next series is a proper use of time, because there is a thin line between recovery of strength and procrastination. Probably you can rest more quickly between sets – without negative consequences. Thanks to this, workouts…

Why is counting calories / macronutrients so important?

You’ve probably seen people in the gym that always look the same. In addition, the weights that float do not change. Most explain that it is the fault of genetics. In most situations it is obviously nonsense! Anyone who devotes a few minutes a day to calculate calories / macronutrients to arrange a diet tailored to him, it is possible that he forgets what is…

Tabata – practical tips (part 2/2)

Comparison with HIT and HIIT Tabata exercises should be selected in a manner that at the same time guarantees safety and appropriate level of effort. Tabata is not HIT training (high intensity training), which consists in very meticulous observance of the quality and time of the concentric, isometric and eccentric phases of muscle work. In the table, the attention is directed more towards the context…

Tabata – practical tips (part 1/2)

Tabata – what is it? Tabata is an effort lasting 20 seconds, repeated 8 times, with a 10 second rest time between repetitions. The method of such a 4-minute training was developed in 1996 by a Japanese doctor, Dr. Izumi Tabata. In order to visualize the proposed formula of effort, we must delve into its details.   Exercise interval Tabata is an exercise interval of…

How to spice up exercises? Equipment for functional training

It is difficult to clearly define what is meant by functional training. Simply put, however, it is a combination of typical strength exercises, stretching, stabilization training, as well as posture correction and work on the proper technique of movement. All this is usually based on using the weight of your own body, without the need to use machines or external load. However, it is worth…

Street Workout – something for a beginner

Street Workout in Poland is growing incredibly fast. More and more young boys and girls join our ranks. Such people usually need help. Hardly anyone before starting the training gets to know the basic reading about Street Workout.   Street Workout – popular with young people There are a lot of related support materials in the network with the theme of Street Workout for beginners.…

Positive aspects of combining BCAA and glutamine

BCAA branched amino acids and glutamine are undoubtedly key amino acids in the diet of every gym lover. Each of them is important in its own way, however, both one works anti-catabolic, accelerates regeneration and contributes to the construction of new muscle tissue. The combination of BCAA amino acids and glutamine in supplementation can bring amazing results!   BCAA branched amino acids BCAA branched amino…

Homemade protein bars

Make your own protein bar. It will always be a great alternative to a meal or when you will not be able to eat a ready-made protein bar. With this recipe you will learn not only how to make your own snack – but you will also see how simple it is!   What are the protein bars for? Protein bars are a great solution…

The 2 most important meals during the day

As everyone knows, the diet plays a very important role in the bodybuilder’s life. Each dish is properly prepared in terms of the amount of calories and basic macronutrients. Undoubtedly, the 2 most important meals are the peri-training, ie pre-workout and post-workout meal. But what should you eat so that the effects of hard training are the best? Find out what should be the 2…

Bodybuilder’s diet – what to eat to achieve your dream figure?

People often wonder what and how bodybuilders eat, that their silhouette looks like the picture. The answer is very simple – they eat the same kind of food as the average healthy eating man. The key to success is the right selection of macronutrients both when building muscle mass and reducing body fat. The bodybuilder’s diet is not fancy dishes, but rather persistence and determination…

Fat burners – the whole truth about them

Sooner or later, the reduction period awaits each person who has started the adventure with the gym. And the topic of fat burners is related to the reduction! Are they really effective or just marketing? In this article, I will present all the necessary information that will help you answer the question Is it worth buying a fat burner?   What exactly is a typical…

Leucine – a mysterious component of BCAA

BCAA is one of the most popular preparations among athletes. Under the enigmatic abbreviation are three exogenous amino acids that are necessary to obtain the desired effects. One of them is leucine. In the following text I will try to better approximate the benefits of its use.   What is leucine? Leucine is an organic chemical compound and one of the most important essential amino…