How to exercise on the stairs?

Running  Running up the stairs is an easy exercise that allows you to burn more calories than normal jogging. However, in order to make this sport safe, you should choose the right place for training. We need to find an even, wide, well-lit and uncrowded staircase. Training should be adapted to our level of advancement. We should start from short distances and slowly increase the…

How to train on a treadmill?

What is the difference between training on a treadmill and running outdoors?  Training on the treadmill has many advantages. First of all, it can be done regardless of weather conditions. Another important advantage is saving our ponds on the machine. A lot of treadmills are equipped with the option of tilting the tape, on which we run, so that we can increase or decrease the…

What do you need to do to burn 1 kg of fat?

This question is probably asked by every woman who wants to lose weight. How to burn 1 kg of fat? See how much effort you have to put in the exercises so that your weight decreases day by day!  __ Here you can find supplements supporting your diet –  CLICK  __ How many kcal do you need to burn to lose 1 kg?  To reduce…

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…

Each subsequent diet means more and more weight loss!

Physiological reason  I do not have good news for you. The series of diets and the following yo-yo effects affect the physiology of the human body. A delicate balance of hormones responsible for controlling appetite is disturbed. Extreme diets and very high caloric restriction result in reduced leptin secretion. Leptin is a hormone that makes you feel full and hungry. At the same time, the…

Where does cellulite come from on the bum and how to get rid of it?

You do not have to be slim like a model, so that the pup looks good in shorts or thongs. More important than the hip circumference is the nice shape of the buttocks and firm, smooth skin. Even if your ass is far from ideal, you can improve their appearance and get rid of cellulite on the buttocks.  __ Here you can find supplements supporting…

Tasty and simple vegan diet – example 3 days!

The American Academy of Nutrition and Dietetics concluded that a properly composed vegan diet is appropriate at every stage of human life. Experts said that veganism may also be used by pregnant women, breastfeeding women, children and athletes. The key is, however, the right selection of products that prevents nutrient deficiencies harder to access from plant sources. Belong to them: calcium, iron,  zinc,  wholesome protein. …

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…

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…

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…

Myth eight on sculpture / reduction we perform 12-15 or 20-30 repetitions

At the same time, you can increase your body weight and reduce fat. I make a single part on the sculpture / reduce, the rest on mass  In 99% of cases, young people, weighing 50-70 kg, want to train for sculpture, which for the next 2-3 years should be made with a constant mass – because they have absolutely nothing to sculpt. If you want…

Stress at work is more severe than hunger

Stress and rush and the crowds of duties are more disturbing to Poles in the interests of a slim figure at work than the inability to eat a healthy meal. Lighter at work *.Over 20% of respondents believe that stress (20.8%) and haste and a busy work schedule (19.5%) make it difficult to care for a slim figure.In addition, the respondents indicate a sedentary mode…

Condition in a nutshell

Question How can I reduce weight by 4-5kg without running out of the body, I have a month to compete? Answer It is possible, but it is better not to leave it for the last bell.I estimate that it would be best to fight for two months with such ballast so as to be least tired.Weekly, we are able to burn 0.5kg of fat, if…

Substitutes for bad snacks

The faster pace of life and the lack of time at meal force us to use fast-food bars, fast-food type, confectionery (very calorific due to high fat and sugar content), crisps, carbonated drinks, etc. Number of Poles living outside the home .They are mostly young people, students, residents of large cities who live in a constant hurry. Below I present a text that suggests exchanging…

Diet and sport – a perfect combination for autumn

A slender body with a golden tan does not have to go into oblivion with falling leaves. We advise on how to take care of the holiday figure and condition regardless of unfavorable weather conditions. Returning to work after holiday laziness is not conducive to physical activity. That is why many people give up during this period of regular exercise for the diet. However, it…

Dukan’s diet

Dukan’s diet was invented by Dr. Dukan. In other words, it is called a protein diet. Thanks to this diet, you can lose 15 kg in 3 months without even feeling hungry. Diet very well affects our psyche, because we eat normally but mainly dairy products. The advantages of Dukan’s diet do not need to count calories, we do not have to limit ourselves to…

Think globally … eat locally

The concept of locavore came from the West. This untranslatable term means a person who consciously chooses natural and locally produced food. In the US and West Europe there are more and more locavores communities, and the name itself has become so popular that in 2007 it became the word of the American year of the Oxford dictionary. Can you also be locavore in Poland?…