Inactive adults experience loss of muscle mass from 3% to 8% per decade, which is accompanied by a decrease in resting metabolism and accumulation of fat (visceral and subcutaneous). Ten weeks of strength training can increase body weight by 1.4 kg, increase resting metabolism by 7% and reduce fat by 1.8 kg. __ Here you can find supplements supporting your training – CLICK __ Benefits…
For the sake of the order, let’s determine that the beginner is each student, whose training experience is less than 12 months. The whole period of training beginners, or the first will be divided into four stages. The initial stage includes the first 2 months of training, the second stage is 3, 4 and 5 months of training, the third stage is 6.7 and 8…
Which machine in the fitness club causes the largest amount of calories to be burned? The answer seems to be simple – it will be the machine you will use most often and for the longest time! Nothing would come of me if I said that they are oars, for example, if you can not or do not hate to practice them, it all depends…
Speaking of muscle growth, we can mean two phenomena – increase in the number of muscle fibers (hyperplasia) and enlargement of their size (hypertrophy). Until then, we can only rely on hypertrophy because hyperplasia does not have significant meaning in humans. There is no scientifically proven effectiveness of any training method, diet or supplement that would cause a significant increase in the number of muscle…
Abdominal muscle training does not have to be done only in the gym. Practice whenever you have the opportunity. Maybe you do not always have a heavy bar for chest or biceps exercise at hand, but you can train your stomach everywhere and always! Just want to be able to! The calves have always been one of the most neglected muscle groups, right after the…
Hello to all who are struggling with the problem of developing the shoulder muscles. In short, your biggest problem is the right selection of exercises and fears about too little or a large number of series. I will try to help you. __ Here you can find proteins – CLICK __ We will focus here on their shaping, but we will not separate plans for…
Protein is the basic structure in all living cells. It takes part in the construction of hormones, blood transport systems and enzymes. Protein is an organic compound that synthesizes all tissues and organs of the body, with the liver and muscles being the most active in this respect. About 300 grams of protein is produced in the human body per day, although the average protein…
Most athletes practicing team sports such as basketball, football, volleyball, baseball and hockey are aware of the importance of speed, dexterity and strength. The same players should be aware of the importance of eating the right meals to get the most out of each other during the match. __ Here you can find training boosters – CLICK __ A meal before the match Competitors should…
Metabolism – what exactly is it? As we read in wikipedia, metabolism is “the entirety of chemical reactions and related transformations of energy occurring in living cells, constituting the basis of all biological phenomena. These processes allow the cell to grow and reproduce, manage its internal structure and respond to external stimuli. In short, metabolism is the amount and rate of calorie burning to sustain…
Ipsos, an international research company, conducted the study “Facts and Myths” for the second time. Nutrition and health of Poles in the international context. “The research was carried out in Poland, Sweden, Belgium, the USA and Canada. Similarly to last year, Poles turned out to be the most complaining about health. However, we are still “quite satisfied with our diet. Compared to last year’s survey,…
At the beginning of this entry, it should be explained to the unoriented what the term “ergogenic ingredients” means. In short, it means more or less “work-creative”, that is, thanks to which our body is able to lead to increased efficiency, faster regeneration and better performance. This text will probably be of key importance to people actively doing sports, but maybe others will find something…
The amount of fat that we can have without harm to health depends on the type of figure, ie the amount of muscle and the way fat is distributed. It is assumed that the correct amount of fat in an athletic woman is about 24-21%, the figure sculpted (visible muscles on the stomach and / or on the legs, cancer) is obtained at about 16-20%.…
probably start reading this article in the belief that nothing new will surprise you, that you will read the hundredth time the same content, at most dressed in other words. The scope of issues related to nutrition in sport seems to be limited, the topic of increased protein supply has been rolled so many times in the press, on internet forums or in gym discussions…
Traditionally, the beginning of the year is a time of new resolutions, provisions which in most cases we can not meet or abandon after a short time … for many people such a resolution is to improve the figure by lowering the level of body fat. The following article was created for people who decide to lose weight for the first time, as well as…
In the past year, the miracle diet of doctor Pierre Dukan spread throughout the country. A French dietitian came up with a brilliant idea. Rejecting all scruples, he created a debilitating diet that allows you to quickly get rid of excess weight. The diet that Dukan has proposed is the strictest and most dangerous form of diet low carb. Is it worth it? This diet…
Being on a reduction, we often miss something sweet, which could be consumed without fear of losing the effects that we have undoubtedly worked hard for. Often, however, in our favorite products we find information that if there was no amount of carbohydrates and fat per 100g of the product, which leads to the need to get around the taste. And then we start looking…
This feature should be particularly taken into account by people – at the age of 10-15 who want to start strength training, – people exercising for some time who want to go to more advanced or heavier training methods – people who want to go back to training after a break or are just starting to train. __ Here you can find training boosters –…
As the “beach season” approaches and we focus more and more on the sculpting of our muscles and on the correcting of the normal abdominal musculature, I decided to write in short what to do in July, our belly resembles a six-pack appearance. __ Here you can find proteins – CLICK __ To achieve this, you have to put in a lot of effort, everyone…
I will only say that for a few years of training I have been wandering using the ‘generally accepted’ rules of training, trusting others with my word – until I have followed the advice in the article below, I have made almost no progress; __ Here you can fond proteins – CLICK __ now I think that everyone who begins the adventure with training should…
ANATOMICAL CONSTRUCTION From Latin Antebrachium, the forearm is part of the upper limb, located between the hand and the elbow. The skeleton of the forearm is the radial bone and the ulna. The forearm has the functions of supination and pronation, i.e. external and internal rotation. __ Here you can find vitamins and minerals – CLICK __ We distinguish from the group of muscles belonging…
Muscles build muscle tissue. The type of tissue that builds our muscles is the skeletal striated muscle tissue (below photo) – they connect with the skeletal system – a passive movement system. The muscles maintain our figure in a vertical position, they are generators of a lot of energy. We try our best to train our figure so that our muscles are visible. Let’s see…
Regenerative training, in other words, deload, is a strategic depreciation that aims to reduce the training volume. We use this type of solution when, in the used force plan, we start to record the inhibition of further progression by not being able to add more load. __ Here you can find supplements supporting your training – CLICK __ This is not the only reason for…
I was prompted to write this subject by reflexion, which occurred after over a dozen years of practice … Years of exercise, many of which you could train in a much more effective way than I did. More effective if I had my knowledge today, which I did not have then … Perhaps what I say to you – and the words I mainly address…
Method 5-10-20 Will present an example of a plan for the frame. We perform the first exercise in the scope of 5 repetitions, it is to be a multi-state, typically strength exercise such as ‘Squeezing a bench in a bench on a horizontal bench’, after completing a series of 5 repetitions of press-out, we move quickly to the next previously prepared position. __ Here…
