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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. What I recommend is to start with a surplus of about 10% of calories needed to maintain weight. In case you gain too slowly, and you want to improve your results, you can increase the surplus, but after passing the limit of 25%, a lot of fat will begin to accrue. Training program for gaining muscle mass I've seen a lot of people to train in various ways. Some prefer to do 4-6 reps per set, while others reach 12-15, etc., but where is the truth and which approach will ensure a breakthrough? I encourage you to…
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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 method is to change your lifestyle and stop eating the so loved "fast" food (junk). Top 15 weight loss tips Balance your diet The first thing you need to do is to categorize food. You need all nutrients. If you eat only certain food groups or certain macronutrients for a long period of time (for example, many protein and less carbohydrates) we can’t say it’s a proper and balanced diet. Eat more veggies Vegetables are rich in minerals and vitamins - everyone knows it, but so many of us underestimate…
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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 the body is to find and understand your unique body type and customize your nutrition, training and lifestyle accordingly. Many people feel envy or feel unfairly when another achieve results more easily and without much effort. We must accept that there is always some people who are genetically gifted, while others – aren’t. The good news is that regardless of whether you have good or bad genes, you can achieve excellent results. The secret is to identify your body type and follow proper nutrition and…
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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 10-12 reps = hypertrophy and some endurance 12-15 reps =  durability and some hypertrophy 15-20 reps =  durability If you are satisfied with the size of your muscles or you practice sport in which you need more power, I recommend to go for the option with the least repetition. This type of series is extremely demanding - suitable for more advanced athletes, as it requires a perfect technique to prevent injuries in the joints. Those of you who want to increase muscle mass, I recommend to…
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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 environment. Therefore, when consumed together, these products can’t be broken down effectively, leading to incomplete absorption of nutrients and gastrointestinal disorders. Another argument is that their combination weakens the immune system and in the long run leads to many diseases. Based on my experience and many books read behind me, I would like to share my opinion on the matter: 1. To gain muscle mass, you need to be in an anabolic (construction) state most of the time. To obtain the protein that…
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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 in the body. However, most people either ignore completely their post-workout meal or needlessly complicating it, worrying for every gram. 2: Eat fast carbs and fast protein Carbohydrates after a workout restore depleted muscle glycogen, and protein stimulates the synthesis of muscle protein. Eat fast carbs in the form of glucose, not fructose. Fructose is metabolized by the liver and if your workout was not severe enough to burn glycogen in the liver, the surplus is likely to accumulate in fat stores. The effect…
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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, swimming, dancing, CrossFit, cangoo, box, even walking up stairs. But we all know that when we say "cardio" we don’t mean all this. Most people (including me) use the word "cardio" as a description of aerobic training (aerobics). During cardio muscles function in aerobic mode - breathing and heartbeat increase to ensure the supply of oxygen to the muscles. We are talking about a low to moderate intensity exercise, characterized by rhythmic and monotonous pace which we can keep for a long…
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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 fat (competitive cycle). You might be wondering why you had to choose between the two. Can’t you just gain muscles and burn fat at the same time? Unfortunately it is almost impossible (unless you're a beginner and you have a high body fat %). Therefore, in most cases, you have to emphasize on building muscle mass or on fat loss. There are two approaches: right and wrong Unfortunately, most people don’t distinguish the two. To achieve the best results: While you’re bulking you need to gain muscle…
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How to fight stubborn fat in problem areas?

How to fight stubborn fat in problem areas?

You made the decision to lose weight and get in shape. The way you had to walk was long and difficult, but you have made great efforts and the result is visible: looking in the mirror, you understand that you got rid of almost all the excess weight. You are now at the last stage, a step away from the sporty form and then there’s the so called "Stubborn fat" standing in your way and removing them proved to be mission impossible. You eat healthy, continuing to train as you did it to this time, but whatever you can’t fight them. But why? What distinguishes the last remaining fat from others? What makes them so stubborn and intractable? To answer this question, we must look deeper, what is the process of burning fat in our body. As each of you knows fat is stored in fat cells. So, to begin the process of burning them, they must first be mobilized (to be released from the cells) through a process called lipolysis. Various receptors are found in the fat cells and depending…
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Why should we do physical exercises?

Why should we do physical exercises?

Regular physical activity improves digestion and some of the main body processes, increases energy and endurance, increases muscle mass and burns fat, lowers blood cholesterol as a whole and at the same time increases the ratio of "good" to "bad" cholesterol. Moreover, physical activity reduces stress and anxiety that contribute many diseases. It helps mood, enhances the feeling of well-being and reduce anxiety and depression. Types of physical activity Physical activity includes a variety of movements and activities Aerobic exercises - Improve the body's ability to use the fuel and oxygen. Such activities are swimming, cycling, running and fast walking. They are good for the cardiovascular system due to increased blood supply to the entire body with oxygen. Done only twenty minutes per day intensive aerobic exercise are sufficient to lower blood pressure and strengthen the heart. Exercises with range of motion are designed to maintain maximum movement of a joint,…
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