In order to maximize the synthesis of muscle proteins, we must remember about the proper supply of proteins (we recommend reading: proteins). Proteins are made of amino acids. The most important from the point of view of muscle mass is the exogenous amino acids, i.e. those that the body is […]
Think about vitamin D when you catch the sun’s rays. Sometimes it is called the sunny vitamin, because it is produced in the skin in response to the sun’s rays. Vitamin D is fat-soluble and belongs to a family that includes vitamins D-1, D-2 and D-3. It can affect up […]
Knowledge about biochemistry, also in the brain, is increasingly available. As a result, many people seek help in supplements to improve their mental state. In the search for happiness, we want to increase the levels of serotonin and dopamine, which put our brains on positive vibrations. The simplest way seems […]
Are you looking for advice on how to do exercises? Or maybe you’ve been practicing for some time and do not you see any progress? Perhaps you are making the basic mistakes while doing the exercises, so you can not “go to a higher level”. Know that everyone makes mistakes […]
Macrobiotic diet is a way of nutrition that originates from Chinese philosophy. It adheres to the principle of two Jin and Yang forces that are in balance with each other. According to her principles, the diet is part of the philosophical and spiritual system. It is expected to provide health […]
Bulletproof coffee is a morning drink that thanks to the content of the respective components can provide us with a number of positives including morning energy, concentration increase, brain activity, and feel no hunger for a few hours. Bulletproof coffee – what is it?How to prepare bulletproof coffee correctlyWe need: […]
Equipment for gym training can sometimes make you dizzy. As a rule, you know how to practice on it, although there may always be questions. A good example is the Roman bench. How to properly and fully use it in your training? Which parties can we train on it and […]
In general about lecithin and its actionsCharacteristics of associate compoundsHelp for the brainLecithin and muscle mass – a diagram of the properties of anabolic substancesWhat and why is it worth combining lecithin?How to dose and what else is worth knowing? In general about lecithin and its actions Under the above […]
The interest in training at the gym, which significantly affect, for example, the improvement and aesthetics of the figure, should be associated with increasing knowledge about nutrition. And so it is more and more often that the exercisers have very good awareness of, among others, quality, degree of processing or […]
Gainers are often used by beginners who are building muscle mass. However, the calorific value of these nutrients often means that more fat appears instead of the muscles. Is it worth using it in supplementation? What kind of gainer should the less experienced gym players choose at the beginning? Is […]
How do the three antioxidants: silymarin, NAC and selenium influence the appearance of skin among people with acne? In the research from 2012, silymarin decreased the amount of acne changes by 54%, NAC – by 50%, while selenium did not cause statistically significant improvement. Acne treatment – a study from […]
Resistance training, including weight lifting, causes a completely different type of reaction on the part of blood vessels than aerobic training. It is usually the latter that is recommended for the health of the heart and blood vessels. However, it has been repeatedly proven that resistance training can bring potentially […]
In this article, we’ll explain everything about dietary supplements that are worth taking if you practice martial arts. Muay Thai or MMA training are extremely comprehensive. Thanks to supplements, you can optimize and improve your results by supplementing your diet plan with the necessary micro and macro components. We present […]
Stretching is basically one of the most important elements of each workout. They are used primarily to compensate for injury and increase mobility. How should it stretch after running? What muscles should I focus on during stretching? How to properly stretch your leg muscles? You will find answers to the […]
Push-ups are one of the most popular and the most commonly used exercises in street workout and strength training. They are used in various workouts for one simple reason – it is a simple exercise that does not require any additional equipment. How do you do pushups? How do you […]
Modern strength training looks quite different than a few decades ago. Do today’s methods and training techniques actually give the best results and results? Is it worth taking advantage of the achievements of gym legends and incorporate classic and proven moves into your plan? Check out 10 exercises according to […]
Can a protein supplement with a declared protein content of 80g per 100g of the product actually contain the mentioned ingredient even by half less? It turns out that this is the real thing, and – interestingly – it does not have to be against the law. How is this […]
Protein is a basic element of a well-balanced diet. It is the main building material, and its appropriate amount is crucial for the process of making aesthetic figure. What if it is difficult to provide the right amount of protein from food? Which whey protein should beginners choose? What is […]
Probably you have often wondered if there is a different eating pattern than the one at fixed times? The answer is yes, and this method is called Intermittend Fasting. What is it and how does it look in practice? Read the article and find out if IF is for you. […]
Krav Maga in Hebrew means fighting in a hand. It is currently one of the most popular defense systems. There are more and more schools that teach her. The motto of the system is the sentence of its founder that everyone can live in peace. Krav maga, or self-defense system […]
Training at the gym is one of the best ways, among others for building a dream figure and taking care of yourself. However, over time, each participant begins to look for further opportunities that will guarantee training stimuli and appropriate progress. These are also ways to prevent training stagnation and […]
The Mediterranean diet is the least controversial of all diets, the most balanced and with the most supporters – among doctors, dieticians, as well as people who value a healthy lifestyle and train at the gym. What are its main assumptions? What effects can the Mediterranean diet bring? What is […]
Chest muscles is a muscle party that is well developed and is the training priority of most men. No wonder – it is an element of a slim and well-built figure. For women, chest training is also essential – it allows firm and slim the body. So how should effective […]
Effective training on the abdomen does not consist in repeating one exercise. So how to reasonably plan abdominal muscle exercises? Learn the basics, which include concentric and eccentric movements, providing the greatest belly hypertrophy. Practicing, remember that the shortest distance between the chest and the pelvis plays the key role. […]
Disturbances in the acid-base balance and the self-acidification of the body is a downplayed topic by the practitioners. Power trainers are in an increased risk group – often they do not realize that an increased supply of proteins and carbohydrates can lead to widespread health problems. It also translates into […]
Legs are the foundation of the body – no wonder then that their training should be the duty of every practitioner. Leg training should focus primarily on squats, or multi-joint exercises. These are the basic movements that – when properly done – bring the same advantages. However, many exercisers at […]
Stretching is associated with the performance of lazy, even boring exercises. Is it right? Not necessarily. It also turns out that it should be an inseparable element of every training. Do you know why? How is stretching to build muscle mass? What stretching techniques to use? When to use these […]
For several years in society, the subject of medicinal properties of certain compounds contained in marijuana has not fallen. Marijuana itself has a twofold nature, because it can both harm and help. As it turns out, some of its components carry only pro-health properties. Despite the many controversies and turbulent […]
Supplementation, along with diet and training, is a factor supporting the way to the training goal. Nutrients are used by all practitioners – both beginners and advanced. It is worth to be aware that products that work well in the next stages of experience and training, definitely do not allow […]
Does the popularity of the apple diet testify to its effectiveness and high level of safety? What is the role of apples in the process of slimming? Is the apple diet an effective plan to cleanse the body and reduce body fat? Find out the answer to these and more […]
There are many insinuations and myths around the peanuts – from the pro-inflammatory properties to the popular claims that peanuts are actually pods. So how is it with them?Why is it believed that we should give up peanuts?And the effect on reducing body fat?Sometimes elimination is necessary …Summary So how […]
The Dąbrowska diet is a type of low-calorie diet. Strictly describes it in duration or type of products recommended and prohibited. It is also a way of vegetable and fruit detox, which would really be good for each of us. Where did the Dabrowska diet come from? Is it safe? […]
The purifying and de-acidifying effect of cabbage is well-known. Can he have other healing properties? It turns out that yes. All this thanks to vitamin U, discovered in the mid-twentieth century. Its health properties are quite surprising. What benefits does it bring? Does drinking inconspicuous cabbage juice, a source of […]
We have met with the concept of caloric balance more than once. Is everyone, however, aware of how it is calculated and why? There are several ways to calculate it. Is it important in strength training? What role does he play for the practitioner? What is the relationship between caloric […]
The rice diet is included in the group of monocomponent cleansing diets. Its basic ingredient is brown rice. Applying a diet according to the recommendations is a great way to efficiently and quickly reduce body weight and purify the body of excess toxins. Despite its effectiveness, it is not recommended […]
Fitness has been dominating the list of fitness trends for several years. Foam roller has become a symbol of conscious training, taking into account the mobility slogan, which is equally eager to cast . Unfortunately, consciousness does not follow consciousness – the vast majority of people are not able to […]
The treadmill is available at every gym. This is really effective equipment, which training opportunities are not clear to everyone – not only because of the multitude of settings that can stun you. How to run on the treadmill? What can be used in strength training? How to run to […]
Elevated blood cholesterol is not good. It contributes, for example, to myocardial infarction, atherosclerosis of blood vessels or coronary diseases. Phytosterols are an effective way to avoid these types of problems and to effectively lower cholesterol in the body. Their source is, among others vegetables, oils and nuts. How exactly […]
The man lives not alone in the gym. The more diverse the activity, the better for him. That is why swimming, cycling and running are also disciplines that can be practiced as well as every day. The combination of these three sports is created by the world-known powerlifting, or triathlon. […]
Running for many people seems to be a simple form of physical activity – all you need to do is run. However, the proper technique of running and breathing is a bit more complicated and is of great importance in the economy of effort. People starting an adventure with running […]
Diet is not only the basis of the training plan, but also a way to maintain fitness and health. One of the currently popular dietary systems is the diet of Kwasniewski. Recently, it was very loud about her, because her assumptions definitely differ in the traditional approach to the diet. […]
Regeneration after training is a key element of any plan, which aims to develop fitness and improve the figure. What is important – everybody should pay for its appropriate process, regardless of the type of activity and level of advancement. What affects regeneration after classes? Which form will be the […]
Morning gymnastics are light exercises performed in the morning, preferably immediately after waking up. They are simple to perform, short and bring satisfactory results. Popular stretching the body just after waking up is just one of those exercises that can put on your feet better than a morning coffee. Is […]
A stationary bike, the popular cardio equipment in the gym, primarily involves lower muscle work. Its use, however, turns out to be very versatile. What can you use the bike for? How to train on it? What effects can be achieved? What else can bring training on a stationary bike? […]
Amino acids constitute a very important part of the human diet. These are the proteins that are the basic building blocks of all our cells. Their adequate supply guarantees the proper functioning of all organs, hormones and systems. During reduction and reduction, pay special attention to their amount in the […]
Currently, cancer is less often a lethal sentence. We are slowly approaching times where cancer will start to be treated as a type of chronic illness. Thanks to better detection and with the help of new drugs, we are able to control cancer more effectively. However, this does not change […]
Protein is the basic building block for every exerciser. In the traditional diet, those of animal origin are considered to be wholesome proteins. However, more and more popularity – not only among vegetarians – is obtained by vegetable proteins. Soy is one of those products that can provide a specific […]
Creatine is the most popular and the best supplement available on the market. This is not surprising, because it is cheap and brings real effects. Creatine is a great idea for supplementation in any type of training – it allows increase muscle strength, muscle mass and build a perfect figure. […]
The practice of amateur or professional sport is usually associated with one repeated scheme that concerns joint overloading. Quite often in conversation with people at the gym I hear that their shoulder, knee, back hurts, and all this is related to joints and their motor problems, which mainly concern their […]
Building chest muscles is a popular goal of training plan for those who are just starting their adventure with strength training. In some progression, muscle growth is impressive, and in others – some problems appear. Trouble with emphasizing the middle part of the chest is one of them. This one […]
