Fasting workouts are quite common nowadays. These types of workouts are said to improve weight loss effort effects. Many trainers also recommend running workouts right after waking up without eating anything. According to scientific research, it turns out that this practice does not make much sense from a physiological point […]
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 […]
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 […]
Stretching- Good or Bad?
Tissue quality is paramount when it comes to building a strong, healthy body. The body seeks structural balance, and the quicker you accept this and adjust your programming, the more successful your lifting career will be. This means making time for some of the stuff we all hate, namely pre-hab […]
Single Leg workout
Let’s focus on the biggest reason that single-leg training can help you achieve your goals, whether strength or physique focused. It all comes down to stability. How many people can squat more than leg press? Even if you can squat 200 kg, I’ll bet you can lie down on any […]
Music or Pre-workout to boost your workout?
Everybody listens to music, in the car, hanging out with friends or when you are home alone. And of course, music during physical activity cannot be forgotten; all the gyms have music on, people wearing headphones and even exercises based on music beats such as spinning classes! All of this […]
Aerobic workout – your plan for losing weight
The subject of the following text is aerobic training. This training is one of the most popular forms of physical exercise that helps us burn fat. Below you will find everything you need to know about aerobics. It supports weight loss best when strength training is done before. What is […]
Push-ups – the most universal exercise ever?
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 […]
Chest training – the “party set”!
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 […]
Post workout regeneration – you are doing it wrong!
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 […]
Training diary – is it worth to make one if you are training Street Workout?
Street Workout and training diaryWhat will you achieve by running a training diaryThe diary will allow you to closely monitor your health.Intuition – a method for experienced peopleTraining can be spontaneous, if it happens, remember about it:Training diary – summary Street Workout and training diary Some people laugh a little […]
Sport and drinking alcohol
Alcohol is poison to humans, but can even a small intake of alcoholic beverages have negative effects? Here’s what effect alcohol has on an athlete. Check how to drink so that your training doesn’t suffer! Alcohol and athletesThe effect of alcohol on the athlete: dehydrationRinsing of microelementsThe effect of alcohol […]
What should an effective pre-workout supplement contain?
Many of us can not imagine a good workout without a good pre-workout. The pre-workout supplement helps us concentrate, use the last of our strength, and turn up the speed. But what makes pre-workout so effective and training without them a bit worse? Effective pre-workout supplements – overviewAnd what ingredients […]
Beginner mistakes: endless reduction
Having problems with building muscle mass, there comes a moment when it’s necessary to go on reduction. However, many beginners start their adventure precisely from this type of activities that are aimed at lowering their weight, reducing the accumulation of fat that has been harvested within a few years of […]
Pull-ups are one of the most comprehensive exercises involving the upper muscles. Many people forget about this exercise or don’t do it because it seems too difficult. That’s a mistake! Just look at the bodies of gymnasts or calisthenics to realize that pull-ups should be present in our training schedule. […]
Why your workout isn’t working…
Have you ever encountered on your way physically active people – regularly running, working out at the gym a few times a week, generally active and not avoiding sport, but still having a few extra kilograms? These people perform reasonable trainings, it would seem that they are so active that […]
What to do when your shoulders won’t grow?
Shoulders are extremely important for each sportsman. They are responsible, among others, for shaping a male silhouette in the letter V. Unfortunately, this muscle group often simply won’t grow and it is a quite common problem. It happens, because sportsmen frequently make a lot of mistakes during training this part […]
How to speed up metabolism? Tips for metabolism boost!
Let’s make this clear: there are no miracles. We are unable to lose ten kilos overnight or lose fat during the night. Our body is able to lose unnecessary kilograms at a certain rate. But it is not too bad – we are able to do really much to make […]
Exercises for a six pack – 7 of the best exercises for stomach muscles hard as steel
Are you dreaming of the “six pack” effect on your stomach? Here are 7 of the best exercises that will help you carve your stomach muscles and make them hard as steel. Exercises involve the simple, oblique and transverse muscles of the abdomen. The first results are visible after two […]
HIP THRUST – the most effective exercises for the buttocks. How to do a hip trust?
Hip thrust, or hips rising with the back placed at a small height, is a less popular buttock exercise than squat. However, with regards to the involvement of the buttock muscles and the effectiveness of forming a rounded, firm butt – definitely wins with sit-ups. Read about the technique of […]
What to drink during workout? Hydration rules during exercise.
What to drink during workout – mineral water or maybe isotonic drink? Should we start hydrating during exercise or a few hours before? What should runners drink during training and what people training at the gym? Get to know the answers to the most frequently asked questions regarding hydration during […]
By using dietary supplements and nutrients, we remember to take vitamins – because they are beneficial to our health, about protein in the diet – without it there is no muscle, and also about taking a pre-workout portion to have a good workout. Training is over, what’s next? Not many […]
Quick ways to improve regeneration
Strength, interval and aerobic exercise has different effects on athletes. In addition to that, the results of exercise mostly depends on the intensity of work, length of the session (volume), frequency of workout, an individual person’s condition, their age, hormonal profile etc. However, you can also define the general guidelines […]
Donating blood and physical activity
There is a large group of sportsmen, who quit regular blood donation for fear of decreased efficiency, endurance and worse sports results. There are also active donors, who wonder if a day of blood donation needs to be a non-workout day. What is the truth? Can I donate blood if […]
Protein, protein, how much should we consume per day?
Protein is an important part of any healthy and balanced diet. It’s an essential ingredient for the growth and regeneration of all types of body tissues, including muscles, organs, and the immune system. It helps in digestion, stimulates hair and nails to grow, regulates blood coagulation and transports nutrients and […]
Cool down – a way to improve regeneration
Beginning the journey with strength training, we read a lot about the proper training techniques, using specific movements so that they would be safe for the joints and wouldn’t harm our silhouette. We also read everything related to preparing our body for a training session, or in other words supporting […]
Habits that make losing weight harder
The closer we are to warm days, the more people wake up from winter sleep and say that you have to take care of yourself, reduce a little waist circumference – maybe start diet, or get some movement … We are going to change the diet, reduce calories, sweets. Initially […]
8 things you should eat before and after training
Training is a unique effort for the body. To properly use this time, it is necessary to eat a proper pre-workout and post-workout meal. Otherwise, not only will we not get satisfactory results, we can even harm ourselves. Pre-workout mealWhy pre-workout meal is important? Is pre-workout meal necessary?Pre workout meal […]
Pre or post work out? Getting the most out of protein for weight loss
What is protein and why should we ingest it? Chemically, protein is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur. There are twenty amino acids in total, used to develop and maintain just about every part of the body, from our skin […]
Training volume. Why don’t you make progress?
I’ve noticed that adjusting training volume is quite a common problem. I often receive mails with the questions about the appropriateness of a given training plan. The most frequent mistake is improper training volume, not only on one training session, but also in the whole week perspective. From my own […]
Five common mistakes made by beginners
LACK OF PRCISE TRAINING GOAL When starting your adventure with strength training, we primarily need to clearly determine our training goal. We need to make this decision as soon as possible – whether we want to build muscle mass, reduce body fat, increase muscle strength or maybe only improve fitness, […]
Are you sure you’re supplementing beta-alanine properly? Check!
Beta-alanine is mainly supplemented to increase the amount of carnosine, a substance associated with increasing exercise capacity during high-intensity workouts. Did you know, however, that soon after finishing the supplementation, the effect of beta-alanine is lost? However, we found a way to maintain it. The study aimed to check whether […]
Athlete’s herbal first-aid kit
Improving your own sports results does not just have to be based on the trainings and diet. An excellent way to improve performance, increase muscle mass or accelerate regeneration are … herbs! Learn about natural ways to increase the effectiveness of your own workouts. Healthy, because herbal – mint One […]
TRAINING ON VACATION – SHOULD WE TRAIN AND HOW TO DO THIS DURING HOLIDAY?
Holiday season is coming and probably many people who train regularly ask themselves how to keep in shape and train while on vacation. Are training sessions necessary? Or maybe is it better to get some rest? Certainly we may combine pleasure and utility and do a training in one of […]
HOW TO IMPROVE YOUR CONDITION
Are you tired of endless breathlessness, trembling muscles after doing two exercise repetitions, and having to take a break every five seconds? Today I will show you how to build better stamina and how to improve your condition step by step. WHAT REALLY IS CONDITION AND WHY DO YOU NEED […]
3 forearm exercises
Forearms are like calves, and you either have them or you don’t. However, should we just accept this, sit down and not do anything regarding this to improve how they look? Not necessarily. A lot of people complaining about calves or forearms just do not work on them or they […]
THE TOP 8 BIGGEST NONSENSES ABOUT THE TRAINING
Thousands of crunches the best way to sexy ABS, lactic acid cause of soreness…There are many myths among people practicing sport.They often have so much in common with the truthas with the facts that women do not throw a hissy fit and do not like shopping. So let’s see the […]
Strength training plan
Most people looking for a training plan focus their attention on stimulating muscle hypertrophy that is building muscles. Stimulating the development of muscle strength is less popular, and the quest for a training plan is much less common. But sometimes there is a moment of reflection, where people who pay […]
PLANK – how to plank properly
Planking, or otherwise: supporting the front on forearms. This is an isometric exercise, beautifully shaping abdominal muscles. Planking is one of the basic exercises recommended for shaping abdominal muscles. The advantage of exercise is that the plank involves the deep abdominal muscles, and also strengthens the muscles of the shoulders, […]