Proper eating at work or school

Proper eating at work or school

School, university and workplace - these are the places where we spend most of our week. Actually, if you think about it, a big part of our life goes at these places. The average person works 8 to 10 hours a day. If we add the transport time from home to work and back, in most cases, the hours are 12! This shows that the way we eat all this time becomes a major for our lives, and the results reflect on sports achievements and our health, both now and in the future! The truth…
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Healthy methods to gain muscle mass

Healthy methods to gain muscle mass

Regardless of how we choose to train, it is important to realize why we chose exactly these fitness principles and methods. In this article I want to describe some of the basic rules for healthy gain of muscle mass. Keep calorie surplus! The most important rule to start gaining mass is to be in a calorie surplus (intake more calories than you burn). If you want to gain quality muscle mass with minimal fat accumulation, it is necessary to keep track of your daily caloric intake.…
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Toxins: Obstacle to burning fat

Toxins: Obstacle to burning fat

As a result of unbalanced diet, polluted city air and water, smoking and alcohol consumption, intake of certain medications and sedentary lifestyle an unprecedented number of toxins attack our body - chemicals, pesticides and insecticides, heavy metals, preservatives, colorings, additives – this overloads organs and systems and ultimately leads to disease and weight problems. Accumulation of toxins in the body Under normal conditions toxins are "disposed" of the…
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How and when to drink water?

How and when to drink water?

Drinking water is one of the first skills that we learn in our life. Yet, it turns out that most of us never managed to learn how to do this so as to make full use of its power. You've probably heard the rule: 8 glasses of water a day are a mandatory part of a healthy lifestyle. But when and how to drink them? Here are some valuable tips in this direction. After wake-up A glass of water early in the morning helps activate the body functions. It hydrates the body, which is…
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Top 15 tips for better health and easy weight loss!

Top 15 tips for better health and easy weight loss!

Losing the excess fat is not limited only to your appearance. Not only you can build a beautiful body but also improve your physical and mental health and enjoy a happy life! If you get rid of body fat, you will drastically reduce the risk of diseases such as diabetes, hypertension (high blood pressure) and many others. Achieving your ideal weight is the goal of everyone. The question is how to achieve it? If you are among those seeking answers I will tell you that the most effective…
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Somatotype: workouts and diet for every body type

Somatotype: workouts and diet for every body type

The body of each of us is developed and operates in a unique way. Just as we are born with different eyes, hair and skin color the physical and metabolic characteristics of our bodies differ dramatically. Everyone has a different susceptibility to accumulation and removal of fat and muscle mass. For some of us clearing even one kilogram of fat is seemingly impossible task, while for the others it’s a piece of cake. One of the most important steps in the transformation of…
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How many reps per session to do?

How many reps per session to do?

The number of reps depends on your goals and preferences. Many athletes train with heavy weight within 4-6 repetitions, while fitness enthusiasts do somewhere between 6-12 repetitions to achieve muscle hypertrophy. If you want to pump your muscles you need to do 12 or more reps. Depending on your goals, you can select one of the following options: 1-6 reps = strength 6-8 reps = balance between strength and hypertrophy 8-10 reps = hypertrophy and some strength…
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What are the foods that really burn fat? The whole truth!

What are the foods that really burn fat? The whole truth!

Today I decided it was about time to address one of the most common questions I get: "What are the foods that burn fat?" I'll start with the question that I usually send in turn: "What exactly do you mean by" foods that burn fat "?" We shouldn’t forget that "burning" fat is a complex biochemical process taking place in the body and its activation is impossible without a calorie deficit and regular physical activity! It is absurd to talk…
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The Split meals diet myth

The Split meals diet myth

One of the myths for workout diets is that you should not eat carbohydrates and proteins in the same meal. This type of diet is known as a split meals (food combining diet). For example, according to supporters of this regime foods such as potatoes and meat shouldn’t be combined. Their arguments are that: Proteins are degraded to amino acids in the acidic environment of pepsin (a digestive enzyme) and hydrochloric acid (HCl), while carbohydrates are digested in an alkaline…
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5 strategies for an optimal post-workout recovery

5 strategies for an optimal post-workout recovery

1: Never skip a meal after heavy-weight workout More experienced fitness enthusiasts are aware that nutrition is even more important than training when it comes to muscle growth. I'm talking mainly about post-workout nutrition, which has a huge influence on the effect of training. In a period of 30-45 minutes after training the so called metabolic window is "opened" during which, through proper nutrition we can stop the catabolic and stimulate the anabolic processes…
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Cardio workouts PART I: Benefits and who it's good for

Cardio workouts PART I: Benefits and who it's good for

Before we begin, we must make an important clarification: What do we mean when we say cardio workout? At first, the question may seem simple but is not. "Cardio" is short for cardiovascular exercise. This is a type of workouts loading the cardiovascular system." I.e. any activity that increases the heart rate and improves the function of cardiovascular system is cardio. This can be power fitness training with weights, high-intensity interval training, running, cycling,…
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Burning fat or gaining mass, what to do first?

Burning fat or gaining mass, what to do first?

Many of you are probably facing the same dilemma: To gain mass or to lose fat? If you want to achieve some progress you must resolve this problem. Otherwise you will be in eternal stagnation (plateau)! But before we go deeper into the matter, let's clarify the difference of “gaining” and “cleaning”: If you are gaining mass, then your main goal is to develop your muscles (general cycle). If you are “cutting” your main goal is to burn…
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