Author: Piotr Leniart

8 Tips You MUST to Know!

8 Tips You MUST to Know!

I’m often asked for basic tips and simple information that can be digested quickly and applied just as quickly, so here are a few tips that bodybuilding from all levels can use to build muscle and lose fat Goal setting.Never sacrifice form to lift more weight.Follow well-periodized training program.If you […]

What to mix with Oatmeal?

What to mix with Oatmeal?

Shovelling in a bowl of oatmeal every morning can be a healthy choice, but even with the range of extras, you can add to your bowl, after a while your taste buds crave a change – and perhaps more texture. All grains offer a unique taste, texture, and nutrition profile.QuinoaBrown […]

The best time for workout

The best time for workout

What is the best time of day to work out? I wouldn’t blame you if you were confused about this because everyone seems to have an opinion: Conventional wisdom says train in the morning to start your day right and improve compliance. Pas research has uncovered evidence that training in […]

Why losing weight is so hard?

Why losing weight is so hard?

Do we make weight loss harder it should be? Isn’t it just as simple as Food in moderation (calories in vs calories out) and a decent amount of exercise, that sounds easy but to the people I’ve spoken it, it’s much more challenging? 9 Reasons why losing weight is harder […]

Portrait of a focused shirtless sportsman doing exercises with small fitness ball outdoors

Does Your Core Work for You?

We’ve all heard it from strength coaches and training partners. “Keep your core tight. Tighten up your abs.” Okay, what does that even mean? Are they just saying suck in your gut, or is there something special about this core-tightening thing? StabilizationThe Core DefinedStabilizing TechniquesPelvic Floor Contraction Controlling BreathingSummary Stabilization […]

Habits in your life

Habits in your life

Whether you’re an elite bodybuilder or a couch potato, you have the same amount of self- discipline. How is that possible? The difference lies in which habits you’re disciplined. The deal about habitsSo here’s the first part of your weekly “assignment.”Don’t give up! The deal about habits Elite bodybuilder is […]

Well Developed Glutes

Well Developed Glutes

Winning a bikini contest, locking out world record deadlifts, jumping higher or sprinting faster. All of these scenarios have one thing in common: a strong, powerful, well-developed set of glutes. Bottom line, well-developed glutes benefit everyone.When it comes to extending the hips, the glutes are the prime mover.Barbell Hip ThrustsSingle-Leg […]

Step Ups for level up!

Step Ups for level up!

You won’t find better exercise for building the lower body than the squat. However, that doesn’t mean squats should be the only tool in your toolbox! Step up!Dumbbell Side Step-UpDumbbell Forward Step-UpBarbell Front Step-UpDecline Step-UpReverse Step-UpSome tips Step up! Recently, single-leg training has been championed as a suitable alternative to […]

The best way for your Upper Back

The best way for your Upper Back

There are a few different exercises out there that will improve your back. From lateral pulldowns to deadlifts, the focus is to get wide at the top, narrow at the bottom, and thick all throughout. From an aesthetic standpoint, nothing looks better than that big V-taper in a form-fitting shirt. […]

What to do with plateaus?

What to do with plateaus?

It doesn’t matter if you are beginner, intermediate or advanced trainee; plateaus are simply part of the training process and must be strategically dealt with. Once you hit a plateau, how you choose to manipulate your sets, reps, and training loads will dictate whether or not you remain stagnant or […]

DHEA – what is this?

DHEA – what is this?

DHEA reduces muscle damage incurred as an of intensive physical exertion. Despite the fact that DHEA has been discarded as a supplement in the sports world, American and Taiwanese researchers come to this conclusion in a human study. What is DHEA?Study regarding DHEAResults of study What is DHEA? DHEA is […]

Gold 6 Fat Loss Tips

Gold 6 Fat Loss Tips

Here are a few things to consider when weight loss is your primary goal while retaining muscle. Carbs TroubleFasted state is your cardio friend… but you shouldn’t stay with it for too long!No fats and carbs together!Casein for the hungerDon’t overdo with diet!Summary Carbs Trouble Do not consume carbs when […]

When to change your training routines?

When to change your training routines?

Year’s ago, Arnold Schwarzenegger advised his followers to change their weight- training programs every six weeks. The idea was to shock the muscles, which were becoming acclimated to the current training program. The muscles would become sore when the program was changed, and Arnold liked the feeling of being sore. […]

The Marathon Fuel

The Marathon Fuel

What you eat, and when you eat it, in the days before a marathon may influence your race time. Two studies show: what to eat in the days before the race. Loading the musclesScientific proofsSummary Loading the muscles The ideal composition of a pre-marathon diet has been somewhat in dispute […]

Squat Jump

Squat Jump

The squat jump is the ultimate combination exercise and it’s a real ass-kicker to boot, taking the mechanics of a squat and adding the power component of a jump. Some coaches have publically praised the jump squat for its ability to effectively develop lower body power, yet to the mainstream […]

Past Failure – who can train like that?

Past Failure – who can train like that?

It seems every day someone comes along with a new and improved system of weight training scientifically designed to stimulate the muscle fibres unlike any other program ever could. Don’t give up!Taking over itThe basic principles of Beyond Failure training Don’t give up! First and foremost, it is imperative to […]

Organic on a budget

Organic on a budget

One of the most common excuses people have for not eating healthy is that healthy food costs too much particularly organic food that is often priced slightly higher than comparable conventional food. But eating healthy and organic does not have to break the bank, especially if you follow these helpful […]

Post Workout Carbs

Post Workout Carbs

Carbohydrates are the preferred energy food source for the human body. All the carbs we eat are converted into the only type of sugar that circulates in the blood, namely glucose. Yet the body is capable of using other sources of energy. For example, the lactate produced as a result […]

Bigger and Stronger Calves

Bigger and Stronger Calves

Look at your calves. You probably don’t even realize the face that you just made. That’s because most people who are serious about building a stronger, better-looking body are likely to express disgust and disappointment when they peek at their calves. Some people think they don’t have the genetics to […]

7 secrets of Olympic Lifts

7 secrets of Olympic Lifts

Olympic lifts are awesome. Most trainees would certainly agree. However, not many lifters are using them for the primary purpose of improving their physiques. This is a mistake, and as you’ll see, costing them some serious growth potential. Here are seven reasons why even the most abs and pecs-focused lifter […]

Carbohydrates – myths and legends

Carbohydrates – myths and legends

 Carbohydrates were at the height of their popularity during the mid-90s. When “fat-free” became the desired state, people turned to carbs instead. Consumers soon learned that a high carb diet wasn’t so healthy either. Today, between marketers who promote packaged carbs as “heart healthy” and fitness “experts” who espouse that […]

Injury Free Body

Injury Free Body

This is crucial information for every active person because strength training can not only prevent injuries in the first place but also ease your symptoms if you do have a joint injury that causes some chronic pain. How? Muscles support and stabilize joints. R.I.C.E waySo how do you exercise while […]

Cardio Adaptation – How This Work?

Cardio Adaptation – How This Work?

The more you train, the more efficient you get at doing the workouts, until you need a more challenging workout to keep improving. Chasing progression is actually what makes this a fun, lifelong endeavour. Your body adapts every which way from here to Sunday, in every bodily homeostatic system. Outside […]

Iron in your body

Iron in your body

It’s no secret that iron helps keep the blood oxygenated, which equates to improved energy and recovery. Iron also has a role in enhancing fat burning, as it’s involved with the production of the amino acid L-carnitine, which transports fatty acids into the mitochondria of the cell to used more […]

Manipulating your carbohydrates

Manipulating your carbohydrates

Want to gain muscle and lose fat at the same time? Want to have a ripped physique but also have super-freak strength? Having a great training program and doing some cardio will get you far, but to get massive muscle and be lean, it’s all about manipulating your macronutrients – […]

Empty Stomach Cravings

Empty Stomach Cravings

Researchers have discovered that you are more likely to crave bread and other carbohydrates when you are hungry. Have a habit of skipping meals? Study shows that people who sit down to eat after an overnight fast are more likely to ignore protein, fats and vegetables and head straight for […]

Fro-Yo Should You Or Not?

Fro-Yo Should You Or Not?

The latest incarnation of the frozen yoghurt trend seems to defy standard business logic. These shops, where the décor of bright, happy hues is matched only by the spray of toppings – kiwi! Fruity Pebbles! Something random and chewy! – has whet consumers’ appetites for indulgent fun. Especially when that […]

The Best Exercise for great triceps!

The Best Exercise for great triceps!

What is the best mass-builder out for triceps? Some might argue that it’s the skull crusher because it targets the meaty, long head of the triceps. Some might be quick to say that it’s the cable press down because it effectively isolates the muscle. Those people wouldn’t be wrong but […]

4 steps to fix your Triceps

4 steps to fix your Triceps

Most folks just recognize the triceps as the muscles that extend the elbow, and while this is true, it overlooks a key part of their anatomy: the long head of the triceps crosses the shoulder to attach on the supraglenoid tubercale of the scapula. It assists the more powerful latissimus […]

Incredible strength

Incredible strength

Everyone wants to be strong. Not being intimidated by physical tasks that would terrify a mere mortal, knowing you could defend yourself or loved ones if necessary, being seen as a superhero by adoring children. Here are my key steps to follow to get stronger. I don’t claim these to […]

Golden 5 Training Tips

Golden 5 Training Tips

Today I will share with you my golden five tips. Many of my clients already try them, let’s see how fast you will notice amazing changes in your training? Believe in YourselfLearn Correct FormHammer Your Weak PointsMobility WorkUnilateral Exercises Believe in Yourself If you go into a set thinking you […]