Good condition guarantees satisfaction

What gives the greatest satisfaction to women? According to the latest research – health, good form and meeting friends! As many as 7 out of 10 European women have just given such answers.  Satisfaction Survey has shown that despite the intense lifestyle, the level of satisfaction in the study group is very high. Over 3,000 women from various European countries (Great Britain, Germany, France, Russia,…

How to effectively lose weight? Is there a shortcut?

Under the concept of effective weight loss, we understand not only the reduction of body weight, but also the improvement in the aesthetics of the figure, as well as maintaining the effect achieved for a longer time. In practice, it is not always the loss of extra kilos that is associated with the improvement of appearance, besides quite often it happens that the slimming effect…

What’s best to eat after strength training?

Regardless of whether you train to increase muscle mass, to lose weight, or if you also want to improve your fitness or simply relieve stress and feel better, after physical exercise you have to provide a well-balanced dose of nutrients. Both improperly composed meal and complete lack of it during this period is an undesirable phenomenon, because it can impair the regeneration process and reduce…

Eat and burn fat! So how to compose meals to speed up weight loss?

Losing weight to run smoothly requires not only motivation and strong will, but also adequate supply of nutrients. We can say that the body could reach for fat reserves at all, it must know that appropriate conditions are provided, otherwise it will start to defend itself by securing tons of cortisol – a hormone that makes the reduction of adipose tissue extremely difficult.  Thus, mindless…

Banana after training? Why not!

Although marketing studies show that the necessary element of activities aimed at accelerating post-workout recovery is the intake of a preparation containing an appropriate carbohydrate mixture, many people reach the post-workout period for conventional foods, such as starch products or some fruits such as bananas.  __ Here you can find supplements supporting your training – CLICK  __ However, such practice is commonly perceived as unprofessional,…

Do you want to increase mass?

If you’ve been training, eating and taking supplements for a long time, and yet your muscles do not grow, it means that you are making a mistake somewhere. Probably in the throes of the fight for a better pump in training, for another one forced by repetition, one of the important principles of mass building has escaped you. Instead of thoughtlessly adding series and weights,…

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…

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…

Which training improves insulin sensitivity?

Intense exercise can improve insulin sensitivity. In the modern world this is of great importance, because the initial phase of diabetes usually means worsening the sensitivity of tissues to insulin. Under normal circumstances, sugar circulating in the blood can not be delivered to the muscles without mediating insulin.  __ Here you can find supplements supporting insulin sensitivity – CLICK __ The exception to the rule…

Alcohol after training – harm or not?

However, this research does not convince me completely. Why? This is another time when Mr. Danielle Levitt performs an experiment that shows that alcohol after training is not so harmful. The previous time, Levitt proved that drinking alcohol (at a dose of 1.09 g ethanol / kg of lean body mass) after muscle damage exercises has no effect on the pro-inflammatory response or muscle performance…

Strength training and its impact on health

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…

The basic elements of training – for beginners

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…

How to build amazing calves

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…

Abdominal muscles – i.e. uncovering the six pack

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…

Looking for the perfect division of training

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…

Method 5-10-20

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…

Exercises for shoulders – shoulder pains – we strengthen the rotators

For sure many of you suffer from shoulder pain, whether during training or with normal movement.  The discomfort caused by shoulder pain teases not only when exercising this muscle part, but they also often ache when squeezing on a cage or when making biceps. All you need is a bad barbell or weights and we feel stabbing pain in our shoulder. What is this caused?…

Leg muscles – see what you give up!

Many people starting their adventure with the gym rejects leg muscle training … why? they are usually simple excuses like “I had an injury; “I’m busy *** legs, why do I train them etc … and they do not really realize that they give up a few kilos of weight … leg training is just as important as training other parts of the muscles ……

Push-ups on the handrails – forgotten exercise

Pumps on poreczach are one of the exercises belonging to the great “7 squeezing on the lava, squeezing the soldiers, pulling on the rod, rowing, squat, deadlift and mentioned pumps on poreczach. Probably everyone, having something in common with the gym, knows what kind of exercise it is. Niekzdy, however, is able to perform even a repeat of mainly beginners.  __ Here you can find…

Intense training and free radicals

Side products of the combustion process  A living organism consists of cells. The function of each of them consists mainly in burning the basic nutrients of fats, carbohydrates and oxygen. It is not just work for the job itself. To simplify the matter, I will use an analogy to have a stove in the house where we burn a tree or coal. We do not…

Ways to get a phenomenal sculpture 2/2

I am sorry, but whether you like it or not, you will have to limit the daily intake of fats or carbohydrates (or both groups to some extent). If you want your muscles to be clearly visible, reduce the amount of fat and subcutaneous water – and that means applying a special diet.  Almost every bodybuilder has his own diet program to improve muscle clarity,…

A special training plan for those who have problems with increasing muscle mass 2/2

LAMPS WITH SHANGHAI  The main muscles are exercised. Quadriceps muscles and two-headed thighs, muscles of the hip joint and gluteal muscles.  Muscles involved. Secondary shank muscles (calves).  Starting position. Enter the bar placed on the racks. Your shoulders are to be lowered and moved back so that the barbell’s neck rests on the top of the ridge. Make sure that the barbell grip does not…

Training … meditative

Why is one training at home with practically no equipment better than what has a plan put together with forum specialists?  __ Here you can find supplements supporting your training – CLICK __ Surely everyone, or at least most of us can not just like that, just come from school, college, work at home and start to learn and re-work. Why in the morning, despite…