Workout

Physical activity of office workers

Physical activity of office workers

Sedentary lifestyle does not always stem from bad habits or laziness. Note how much time we spend at work performing one constant activity. People whose work is dynamic, who often chance the place, position, activity etc. are lucky. In office work, on the other hand, we spend most of the […]

To drink or not to drink cow’s milk?

To drink or not to drink cow’s milk?

As you know, I’m not a fan of dairy products, especially cow’s milk from the store – I try to avoid it. Mainly it comes to lactose and the sugar in it, a very high percentage of adults do not digest lactose – because they do not have the lactase […]

Supplementation for women – cont.

Supplementation for women – cont.

Another supplement that should appear for good in the diet of every training girl are amino acids BCAA. As we know, amino acids are restricted compounds building muscles, which contribute to transporting energy compounds in our organisms and constitute around 35% of our muscles. Branched Chain Amino Acids (BCAA) are […]

More about Lactose

More about Lactose

Some time ago I discovered that I don’t react well to lactose (like 60% of adults in Poland, apparently!). I eliminated dairy completely, but after a while my body started demanding it. Additionally, there came the matter of compensating for the deficiencies caused by the lack of dairy products in […]

Supplement, girl! (part 1)

Supplement, girl! (part 1)

I apologize, but in the today’s article I once again appeal to women. However, I hope that it will also help men, who do not know how to help their training girlfriends, who are often lost in the variety of contradictory information, which we are bombarded with, concerning the training […]

Barbells girls

Barbells girls

Since I posted on one of the community portals the photo of my progress of several months, I have received lots of questions on what I did to make my legs slimmer. Indeed, by changing  my training program and eating habits I managed to lose 6 cm from my thigh […]

Strength training plan

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

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, […]

How to successfully build muscle mass?

How to successfully build muscle mass?

Step I The very first and basic step in composing any diet is calculating our caloric needs. At the moment of such a calculation we take the first step on the way of being a master of our weight. The formula that is provided below is one of the best […]

Return after injury – occlusive training!

Return after injury – occlusive training!

Exercising during minor injury or immediately after the injury, is one of the most anticipated training sessions. Muscle or joint pain effectively reduces the possibility of adding weight. What if we can do exercises only with limited weights? The answer to this is an occlusive training! We are talking about […]