Is breakfast the basis of the day or a surviving myth? | Steroids4U.eu

 Is breakfast the basis of the day or a surviving myth?

In the area of nutrition and a balanced diet, there has long been a dilemma as to whether breakfast is really the most important meal of the day. Some studies say that breakfast is the basis for energy after sleep, while others rely on facts proving their inefficiency in weight loss. In addition, some experts argue that the importance of breakfasts is related to the growing market for breakfast mixes, flakes and cereals. Companies that offer such products declare that breakfast is the basis of the day and without them you should not even go out on the street. So what is the reality? Is breakfast a necessary start to the day or just a simple marketing ploy?

Breakfast and weight loss

The most common benefit associated with eating breakfast is their alleged beneficial effect on weight loss. On the contrary, their omission is said to have negative effects on body weight and can cause obesity. In reality, however, it is not so much whether you miss breakfast or what you choose as your first meal of the day. The difference is whether you replenish your energy in the morning with a balanced breakfast, or fatty or sweet dishes.

However, let's look at what reputable studies have said about these claims. One such study, which analyzed the health data of 50,000 people over seven years, focused on how breakfast portion size is related to BMI levels. The researchers found that those who made breakfast the most hearty meal of the day had a lower body mass index (BMI) than those who ate a richer lunch or dinner. They justified this by saying that breakfast helps to increase the feeling of satiety during the day, which significantly reduces the subsequent daily calorie intake. Another study confirmed this effect - people who skipped breakfast or enjoyed an unsatisfactory portion of breakfast tended to overeat at lunch and dinner.

In addition, they found that heavier breakfasts help improve the quality of the diet, as breakfast meals usually contain more nutrients and fiber. Of course, it all depends on what you choose for breakfast. If it is heavy and fatty bacon or sweet croissants, the effect may be the opposite. However, if you reach for hearty, nutrient-filled flakes or eggs, you can achieve several benefits. Having regular healthy meals will help improve your insulin sensitivity and reduce your risk of developing diabetes. However, such studies still need to be taken into account - many times they do not take into account the individual lifestyle of the participants or the choice of foods that play an important role in weight control.

For example, a team of scientists from Monash University in Melbourne, Australia, analyzed 13 randomized controlled breakfast trials. A meta-analysis of the results found that participants who ate breakfast had a higher total daily energy intake than participants who did not eat breakfast. Thus, on the contrary, this study suggests that adding breakfast may not be a good weight loss strategy. However, further high-quality randomized controlled trials are needed to examine the role of breakfast in weight control. The only way to find out if breakfast plays a positive role in weight loss is to examine the choice of specific foods and their effects.

Marion Nestle, PhD, a professor of nutrition, food studies and public health at New York University, points out that many studies that prove the positives of breakfast were funded by Cereal Partners Worldwide, which is affiliated with Nestlé and General Mills. That is, companies that produce breakfast cereals and benefit from their sale. 

Conclusion

Breakfast can really help you lose weight, but it's not because of their timing. It's more about what foods you choose for breakfast. If it is a hearty breakfast with a balanced ratio of carbohydrates, proteins and fats, you can achieve a sufficient feeling of satiety, which will result in less overeating during the day. However, if you skip breakfast, you do not have to worry about obesity. It is always necessary to monitor your total energy intake during the day. He is responsible for your weight gain or loss. Don't focus on when you eat, but what you eat.

Breakfast and energy level

The source of energy in the body is glucose, which we obtain from carbohydrates. It is then broken down into glycogen in the body and stored as energy and fat. Most glycogen is stored in the liver and to a lesser extent in the muscles. As we cannot build up long-term stores of glycogen, we must take it regularly, always after it has been depleted. This usually occurs after exercise or any other physical activity, during fasting or during sleep.

Overnight, the liver breaks down glucose and releases it into the bloodstream as glycogen to keep blood sugar levels stable. During sleep, the liver ensures that your brain has enough energy to function. Therefore, if you wake up in the morning, your glycogen levels in your body are low and should be replenished immediately. As soon as all energy is consumed, the body begins to break down fatty acids instead of glycogen. However, in the absence of carbohydrates, fatty acids are only partially oxidized, which can significantly reduce your energy levels. This is the main reason why you should supply your stomach with foods, especially rich in healthy carbohydrates and fiber, after waking up, and avoid heavy fatty foods.

In one study, several dozen participants were divided into two groups, one consuming a carbohydrate and fiber-rich breakfast in the morning and the other not eating breakfast at all. Subjects were then monitored for several hours. The study concluded that those who did not have breakfast performed worse on memory tests and felt more exhausted than those who had breakfast. Several studies support this hypothesis that routine skipping breakfast was associated with reduced physical activity, especially before lunch.

Another randomized study looked at participants who ate breakfast for one week and missed it for another. She monitored her food intake using food diaries and energy expenditure was assessed using pedometers and heart rate monitors. For all participants, daily energy levels did not differ between the two experimental weeks. The study showed that the total energy intake changed only minimally in 24 hours. However, it should be emphasized that participants consumed different types of food during the study; if they focused on only one specific energy-rich food, the results could differ significantly.

Therefore, another study focused on specific types of food consumed for breakfast and their impact on energy levels. Foods with a lower glycemic index (GI) and a higher protein content at breakfast have been found to be associated with higher energy levels. Based on this, researchers recommend that breakfasts have a low GI and a high protein content. 

Conclusion

Regular breakfast can affect the level of energy in our body. However, it is also true that there is a difference in which source of energy you replenish. If you choose sweet foods full of simple sugars or fructose for breakfast, your energy levels will be depleted very quickly. Conversely, if you focus on a balanced ratio of nutrients and foods with a low glycemic index, you may feel more vital in the morning.

Listen to your body

Still not sure if breakfast is the most important meal of the day? As studies differ in opinion and each provides irrefutable evidence, do not rely on them, but listen to your body. Ultimately, you must decide which eating habit is best for you. Whether you decide to have breakfast or skip breakfast from your menu, you should not forget your total daily energy intake. You can easily find out using online calculators, but on average it ranges from 2,000 to 2,500 calories, depending on gender, age and physical activity.

If you meet your energy intake, you do not have to worry about gaining weight. Conversely, if you want to lose weight, you should focus on the caloric deficit, during which your daily expenditure must be higher than your income. At the same time, you should make sure that your daily diet contains a sufficient amount of important nutrients - carbohydrates, proteins, fats and fiber. Only in this way will you achieve all your goals in the area of ​​diet and weight loss.

Healthy breakfast ideas

If you are concerned about which foods are best for a healthy and balanced breakfast, here are some tips:

Choose whole-grain foods - whole-grain cereals and high-fiber bread can help maintain optimal blood sugar levels and prevent a drop in energy in the morning. You can choose from a wide range of cereals, flakes or cereals and muesli, or prepare hearty porridge. However, when choosing cereals, take a good look at the nutritional table and composition. If they contain the following basic information, they are made for you: 5 g or more fiber per serving, less than 300 mg sodium per serving, less than 5 g sugar per serving, the cereal is listed as the first item in the list of ingredients.

Choose foods with a higher protein content - a great choice is Greek yogurt, which contains more protein than regular yogurt. You can also reach for eggs or various types of nuts and nuts, which are also full of healthy fats.

Smoothie as a great breakfast choice - they are fast, easy to prepare and with a selection of the right foods and an excellent source of nutrients. Combine fruits, juice, cereals or other ingredients, mix them and you have a refreshing breakfast ready once or twice. For inspiration, see our list of the best smoothie recipes for a healthy breakfast.

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Negative Calories - A Myth Or An Ideal Way To Lose Weight? | Steroids4U.eu

 Negative Calories - A Myth Or An Ideal Way To Lose Weight?

Have you heard about negative calories and a diet based on them? In this article, we will explain to you whether there are foods that require more energy to process than the food itself. Learn if eating only celery, tomatoes and other vegetables is a good way to lose weight.

Negative calories - what exactly is it?

Have you come across the term "negative calories"? It is possible that it has been associated with a “negative-calorie diet” or a “negative-calorie diet” (NCD). It is a dietary concept in which foods with a negative caloric effect are consumed. This means that the body needs more energy to process them than is found in these foods. This hypothesis assumes that intake of this diet will result in a caloric deficit, which sounds interesting to people who are trying to reduce body weight.

Thermal effect of food

The human body needs the energy it receives from food for all activities, but it also needs some energy to consume and process it. You may not have known, but some of the calories in food are used by the body to process food, and some burn in the form of heat. One of the terms that refers to this process is the thermal effect of food (TEF). However, you may also encounter names loosely translated as “diet-induced thermogenesis (DIT) or“ specific dynamic action ”(SDA).

The thermal effect of food varies according to its components, because the body needs a different amount of energy to process proteins, carbohydrates and fats. The diet based on proteins has the highest thermal effect of food (20 - 30%). This means that when you consume 100 calories of protein, approximately 20-30 calories are used to process them, so you only eat 70. With a traditional diet, the thermal effect represents about 10% of caloric intake. However, it depends on the composition of the diet, because a lunch with a predominance of proteins than fats has a different thermal effect. You can compare it in the table:

Calorie content per gram of nutrient Thermal effect of food

Protein 4 20 - 30%

Carbohydrates 4 5 - 10%

Fats 9 0 - 3%

In addition to the highest thermal effect, proteins also have several other benefits associated with weight loss.

However, in addition to the thermal effect of food, it must be remembered that only part of the total number of calories is used by the body as energy or for storage. Absorbed calories, such as fiber or partially indigestible food, should also be considered during absorption. We can express this, for example, by equation:

Total number of calories received - "excluded calories" - thermal effect of food = calories suitable for use

Are there negative calorie foods?

The idea of a diet in which you only eat foods with negative calories and lose weight is tempting. On the Internet you will find examples that are included in this type, often vegetables or fruits. One of them is, for example, celery, because it is made up mainly of water and fiber. But is it really possible to achieve "negative calories"?

We will probably disappoint you, because the idea of ​​negative calorie foods is a myth, a theoretical premise and perhaps a pious wish. This is confirmed by the skeptical attitude of several doctors and nutritionists. The main argument that confirms that explicitly "zero" calories do not exist is a scientific study performed on a lizard (Pogona vitticeps). For all articles, we use the results of research conducted only on people, but in this case we will make an exception. For exact results, a machine was used that measured the metabolic rate and energy required to digest celery. 33% of calories were used for digestion and 43% were excreted, which unfortunately does not represent 100%. The difference is 24% of calories from raw and diced celery. It follows that even though celery is mainly made of water and fiber, it does not "pass" through the digestive tract without some energy remaining in the body.

There is no scientific evidence for the existence of "zero-calorie" foods, but there are examples of such low calorie content that it could be called almost zero. Examples of zero-calorie foods from vegetables and fruits are those with a high water content. Here are some examples:

Water content Number of calories

Celery 95% 14 (in 100 g)

Tomato 94% 32 (in 180 g)

Carrots 88% 52 (in 130 g)

Grapefruit 92% 69 (in 230 g)

Watermelon 91% 46 (in 150 g)

Apple 86% 53 (in 110 g)

Celery, tomatoes or grapefruit are low in calories and contain from 7 to 30 calories per 100 grams. They are low in calories, but even though they are considered negative calorie foods, research does not confirm this. Due to the high content of fiber and water, a large amount of energy is not required for their processing. What does this mean? These foods are low in calories, but require less energy to process.

Some of the energy goes to digestion, then calories are eliminated, but you may have thought that energy is also needed to process food in the mouth. Now you may be saying that just chewing is the key to negative calories. Don't expect any holy grail to lose weight. According to research focused on energy consumption when chewing gum, you burn about 11 calories in 1 hour. If we took away the energy needed to digest and absorb celery and consider only the yellowing, you would need to "stir in those 100 g with 14 calories in your mouth" for about 76 minutes. [7]

Low calorie foods

Zero-calorie foods do not seem to exist, but we have some tips for low-calorie foods that are exceptional for their content. This chapter is a "compensation" for refuting the myth. We have divided them into categories in which everyone can find their favorites. [6] [7] [8] [9]

Fruit

Watermelon - only 46 calories in 152 grams of this sweet delicacy speaks for itself. In addition, you will also find vitamin C and other nutrients in it.

Raspberries - 64 calories in 125 g plus manganese and vitamin C.

Grapefruit - half a grapefruit weighs about 123 g and contains about 52 calories.

Orange - 1 whole orange contains about 60 calories and 2.3 g of fiber, which is also not harmful.

Strawberries - only 50 calories and 2.5 g of fiber will be taken in 1 cup of strawberries.

Vegetables

Celery - in 2 stalks of celery you will find only 13 calories, but up to 1.2 g of fiber.

Kel - in 20 g of kel you will find 7 calories and several vitamins and minerals.

Garlic - more has been described about the benefits of garlic, but it is also important for weight reduction, because 1 clove contains only 5 calories.

Beetroot - in the middle of the cup you will find 37 calories, but iron, fiber or other nutrients.

Tomato - a medium-sized tomato contains 25 calories and an additional 1.3 g of fiber.

Carrots - in 1 carrot you will find 30 calories and 2 g of fiber.

Meat, dairy products and others

Pork tenderloin - in an 85 g portion you will find 15 g of protein, but mainly only 91 calories and other nutrients.

Mushrooms - fans of mushrooms will certainly enjoy the information that 1 cup of mushrooms represents about 15 calories, but also vitamins and minerals.

Coffee and tea - drinks also have calories, except for coffee and tea. Tea contains 0 calories and a cup of coffee only 2 calories. In addition, both drinks are beneficial for other reasons.

Broth - vegetable, meat or seafood is not only tasty and healthy, it also has a low calorie content.

Eggs - Eggs have been described, but it is true that 1 approximately 6 g of egg contains 78 calories and other important nutrients.

Salmon - fish are a generally healthy type of meat, in an 85 g portion of salmon you will find vitamins, omega-3, 17 g of protein and only 121 calories.

Want to know more about the benefits of green tea and coffee? Read the articles - 8 positive effects of green tea for the health of athletes and Caffeine and how to make your training more effective.

There seems to be no negative calorie diet, which is perhaps a positive message under certain circumstances, as it could lead to too rapid a weight loss. Even if that were true, this vision of weight loss could be a loss of about 1 kg per day, the exact opposite of healthy weight loss.

The concept of a diet based on negative calories is based on consuming low-calorie food. With this diet, you do not have to worry about burning calories, because according to this theory, you lose weight without any further activity. However, according to the expert, this is not the right way, because a varied diet is needed to get all the necessary nutrients. In addition, no one would enjoy eating celery, tomatoes and carrots. Replacing a diet exclusively with a low-calorie meal is unhealthy and, moreover, uninteresting. And we haven't mentioned the yo-yo effect yet. Instead, it is certainly healthier and more interesting to replace high-calorie meals with them and mix them with nutritious meals for nutrient intake.

Scientists have not yet confirmed that there is food with negative calories. Even if it succeeds, a monotonous menu is really not good. However, there are low calorie foods that can be a healthier alternative. Anyway, we believe you have learned everything you need to know about this topic.

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Classic cardio or HIIT workout - what burns fat better? | Steroids4U.eu

Classic cardio or HIIT workout - what burns fat better?

Are you worried about whether classic cardio or high-intensity interval training is more suitable for you? Each of these activities has many health benefits, but it is really important to choose the right one that fits you like a glove. We will be happy to help you with that!

What is HIIT?

HIIT, ie high-intensity interval training, is a form of interval training that generally combines short sections of intense exercise with short phases of rest or exercise with lower intensity. For example, an exercise within the HIIT program Tabata includes 20 seconds of maximum effort followed by 10 seconds of rest. One circuit of tabata thus lasts only four minutes.

HIIT training usually combines two types of exercises - anaerobic and resistance training. During an explosive interval exercise, the heart rate should be approximately 80% above average for one to five minutes. During the rest phase, the heart rate should drop to 20%. Meters in the form of fitness watches will help you determine your heart rate during training.

Definition of cardio

Cardio is an acronym for Cardiovascular Exercise. It is a form of exercise with low to high intensity, depending on the type of exercise. Because the body needs enough oxygen to perform this exercise, it is considered an aerobic exercise. HIIT, on the other hand, is an anaerobic exercise. During traditional cardio exercise, the heart rate should be kept approximately 60 to 80% above rest.

Most people think of the word cardio running, but there are a variety of options, such as cycling, skiing, swimming, or even lower-intensity exercises than kayaking.

What is the difference between aerobic and anaerobic exercise?

Aerobic exercise - an intense exercise that supports the circulation of oxygen in the blood and is associated with increased breathing rate. Examples are running, swimming or cycling.

Anaerobic exercise - literally means "absence of air" or "without oxygen". It consists of a short, intense burst of physical activity, such as a sprint, where oxygen consumption exceeds its supply. Subsequently, the body is powered by the energy stored in your muscles through a process called glycolysis.

Advantages of HIIT training

HIIT has a number of benefits, especially for people who already have some experience with exercise and can handle sudden changes in intervals well.

Improves heart function

One of the most recognized benefits of high interval training is its positive contribution to heart health. HIIT can help strengthen the heart as well as help it recover earlier in patients with cardiovascular disease. In addition, it can also help improve metabolic functions.

This is also confirmed by a 2015 study, which found that a 10-week HIIT training program brought cardiovascular and metabolic benefits to people with heart problems and high blood pressure. Other research has shown that HIIT is safe and effective in patients with chronic stroke and in older men with sedentary jobs. [9] The researchers also evaluated up to 10 studies on the benefits of HIIT in elderly individuals with health problems such as coronary arteries, heart failure, hypertension, metabolic syndrome, and obesity. A meta-analysis of these studies revealed that subjects involved in HIIT training improved their cardiorespiratory abilities compared to moderate-intensity exercise.

Improves VO2 levels

VO2 (maximum rate of oxygen consumption) is one of the best indicators of aerobic performance. It is expressed in milliliters of oxygen consumed per minute of activity and adjusted to body weight in kilograms: ml / kg / min. HIIT training has been shown to improve VO2 levels. The reason is that exercise with a higher intensity results in a greater disruption of the body's homeostasis, which literally requires more energy and oxygen when returning to normal basal levels. In addition, researchers believe that VO2 is one of the best predictors of overall health. The better your VO2 is, the faster you will be able to handle all kinds of intense exercise, which will help prevent heart disease. Evidence of this theory is a renowned study that focused on VO2 levels in participants exercising on an exercise bike. They alternated 20-second high-intensity periods with 10-second rest phases. In total, they exercised this way for 30 minutes a day, which was enough to visibly show an improvement in their maximal VO2.

Improves performance

Because cardio exercise primarily improves the aerobic system, HIIT stimulates the aerobic as well as the anaerobic system. As a result, your body has more endurance and achieves better results in all forms of exercise, no matter what they are. HIIT therefore supports your performance even when lifting dumbbells or performing various sports activities.

Improves insulin sensitivity

The more sensitive the body is to insulin, the more it needs to lower blood glucose levels. High-intensity exercise can also help effectively with this problem, as glucose levels are consumed faster during it. Therefore, HIIT can also be beneficial for patients with diabetes. Researchers believe that low- to medium-intensity physical activity, such as walking, may not be strong enough to improve cardiorespiratory fitness in people with type 2 diabetes. Intensified exercise, on the other hand, may produce better blood glucose control results. The same study also showed a positive effect of HIIT training on blood pressure, but also the response to insulin. This training method can also increase insulin sensitivity to 24 to 48 hours after exercise. 

Promotes weight loss

Research shows that HIIT workouts are extremely effective in terms of weight loss. According to one study, even HIIT is a better alternative to burning calories than stand-alone cardio. This theory is confirmed by another study that focused on men over the age of 25 who are overweight. After 12 weeks, when one group participated in regular 20-minute HIIT exercises and the other only with a classic 30-minute cardio, a significant decrease in weight and visceral abdominal fat was found in the first group. Thus, these findings suggest that HIIT can help people burn more calories in less time.

In addition, research shows that HIIT can be more effective than other types of exercise in reducing belly fat.

Disadvantages of HIIT

Yes, HIIT workouts also have their disadvantages, which is why high-intensity workouts are not for everyone.

They are not intended for beginners - if you want to fully indulge in high-intensity exercise, you should first master the basics of cardio training. At the same time, they are not suitable for people who are recovering from an injury.

Higher risk of injury - High-intensity exercises such as sprints, plyometry or jumps carry a high risk of injury.

Risk of overtraining - frequent HIIT exercise can lead to burnout, so you should not overdo it.

HIIT should be practiced if:

you are an experienced exerciser

You want to focus on losing weight and burning more calories in the shortest time possible

you prefer shorter workouts

you want to combine different exercises and intensities to liven up your workout

you want to build perseverance faster

The benefits of cardio

The fact that there is HIIT in the world does not mean that classic cardio should be completely forgotten. Read on for several reasons why it should not be missing from your training plan.

Improves cardiovascular health

These are the aerobic exercises that doctors most often recommend to people with heart disease. Cardio strengthens the heart and helps it pump blood better in the body, which in turn helps maintain optimal blood pressure and good HDL cholesterol levels. It also helps lower bad LDL cholesterol.

Regulates weight

It is true that if you want to lose weight, you should focus on any kind of exercise or sports activity. Cardio is no exception, which has also proven to be a great tool for weight loss. Evidence of this is an extensive study that focused on calorie burning in both men and women. They ran on a medium-intensity belt five times a week for 10 months. The results showed a significant weight loss, between 4.3 and 5.7% of the initial weight in both sexes. At the same time, however, the most effective way to achieve weight loss is to combine cardio with strength training. Why is this true in our article How Strengthening Weight Loss?

Faster recovery

Even if you train shorter during HIIT training, your muscles are all the more stressed and you put too much pressure on your heart and body. That's why you recover from HIIT exercise much longer than from regular cardio. However, sufficient preparation and subsequent stretching can also help you with this problem. 

Saves glycogen levels

While in high-intensity exercise the body consumes glycogen levels excessively quickly as a source of energy, in cardio it is completely different. During training with a lower intensity, the body burns glycogen in moderation and also draws energy from fat stores. However, this does not necessarily mean that you burn more fat with cardio, but you simply know how to save glycogen sources.

Disadvantages of cardio exercise

Time consuming - if you choose cardio instead of HIIT training, expect that exercise will take you more time.

Risk of injury - Repeated movements over a long period of time can lead to injuries or cramps.

Boredom - not everyone is made for slow exercise with repeated movements. To some, such an exercise may seem boring and ineffective. It is therefore necessary to alternate the types of cardio exercises regularly.

You do not strengthen muscles - during HIIT training you can combine aerobic exercise with strength or resistance exercises. However, with cardio, you still do the same movement, which may result in weight loss, but it will not help you strengthen your muscles.

You should practice cardio if:

you are beginners

you cannot exercise with very high intensity

you train for endurance races, such as a half marathon or marathon

Which type of bodybuilders and strength training do do?

As for the duel HIIT vs. Cardio, bodybuilders and powerlifters clearly prefer high-intensity training. One of the benefits that bodybuilders get from HIIT is the body's increased ability to eliminate lactic acid production. Lack of oxygen in the muscles causes lactic acid to build up, which tires the muscles. However, by repeating anaerobic exercises such as HIIT or lifting heavy weights, the body is able to build tolerance and eliminate the accumulation of lactic acid in the muscles, which ultimately leads to an increase in muscle mass and strength.

Even in the golden era of bodybuilding, high-intensity interval training was part of the training of stars such as Serge Nubret, Franco Columbu, Mike Mentzer, Casey Viator and Lou Ferrigno.

HIIT vs. cardio - who is the winner?

Both HIIT and cardio workouts have their advantages and disadvantages. However, it only depends on you, your condition and goals, which type of exercise is most suitable for you. If you are not a beginner and your goal is to lose weight and at the same time strengthen your muscles in the shortest possible time, HIIT exercise is definitely suitable for you. However, if you prefer a slower exercise, with which you will achieve weight loss gradually, cardio is just right for you. However, it is best to combine both forms of intense exercise, as this will support the correct heart rhythm. Also, remember that any kind of physical activity is a much better choice for you than just sitting and doing nothing.

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Deadlift - what mistakes we make most often, and how to avoid them | Steroids4U.eu

Deadlift - what mistakes we make most often, and how to avoid them

What kind of training would it be if it lacked a deadlift? Not only do you involve a really wide range of muscle areas, it also brings you many health and physical benefits. Learn why deadlift is rightly considered one of the top exercises, what its variations are, and what mistakes you should avoid when performing it.

What is a deadlift?

The deadlift is a royal exercise that everyone should really include in their training plan. By doing it, you will increase your strength and strengthen a large number of muscles, strengthen your legs and buttocks, improve dexterity and eliminate low back pain or damage to the plates. It is simply a multifunctional exercise with many benefits, if you do it correctly and without unnecessary mistakes. In addition, you will only need one effective tool in the form of a two-handed dumbbell to perform it. You can also use grips or exercise gloves for a better grip and protection of your hands.

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Benefits of deadlift

Performing a deadlift brings with it a number of benefits and advantages that you may not have even known about. For example, that his practice:

contributes to fat burning

improves posture

involves several muscle groups at once

increases the power you use outside the gym

builds hand strength

increases hormone levels

will improve your condition

is the prevention of injuries during other exercises

is inexpensive

What muscles do you train with a deadlift?

One of the main advantages of deadlift is its overall effect on the growth of multiple muscles. Deadlifts are similar to squats, because they are also complex exercises and focus on practicing a really wide range of muscle parts.

Muscles targeted by deadlift include:

quads

hamstrings

calves

large sciatic muscle and associated muscles

loins

forearm

trapezes

shoulders

blades

The right technique for performing a deadlift

You will need a standard two-handed barbell to perform a deadlift. For beginners, it is recommended not to add any or only minimal weights to avoid unnecessary injury. The weight of the weight you should use should depend on your condition.

Procedure for correct deadlift:

Place the barbell on the ground and stand next to it so that the tibia bones almost touch the barbell.

Maintain a shoulder-width stance. The tips of the feet point forward.

Lean forward and grab the barbell. Here you can use 2 ways to grip - hold the barbell with both hands with the palms facing down or use an alternating grip with one palm facing up and the other facing down. The grip of the hands should be slightly wider than the position of the legs.

When leaning forward, push your knees and hips slightly back.

Keep your back straight when lifting the barbell from the ground.

Use the leg muscles, not the back, to lift the barbell up. Keep your head straight, never lift it up.

When you reach the final standing position, push your hips back, lower your shoulder blades and squeeze your sciatic muscles.

The barbell should remain below or at the level of the hips, the arms and back should be outstretched.

Do not switch knees in the final phase.

Then return to the starting position, keeping your back straight and pushing your hips back again. The barbell must still touch the ground.

Inhale by getting up from the starting position and exhale in the final standing position. It is important to breathe in the abdomen, not in the chest.

Deadlift variants

In the previous chapter, we introduced you to the correct technique for performing a classic deadlift. If you master its technique 100%, there is nothing to prevent you from including in your training plan a slightly more complex variants, which will definitely diversify your training. 

Romanian deadlift

It is similar to the classic deadlift, but differs from it by several basic features. The first is the fact that we involve much more hamstrings in the Romanian deadlift than in the classic deadlift. Its Romanian version focuses primarily on rehearsing this game. At the same time, the Romanian deadlift does not start from a position where the barbell is on the ground, but is in an elevated position, for example on a multipress. In the case of the classic deadlift, we will also place the barbell completely on the ground, in the case of the Romanian one, you will stop the barbell above the ground so that you feel the hamstrings as much as possible.

Sumo deadlift

This variation of deadlift does not strain the lower back in the starting position. Sumo deadlift is most often used by powerlifters who lift really heavy weights and want to prevent injuries. The basic difference between the classic deadlift and its sumo version is the attitude. The width of the legs at the initial stage must be much larger than the width of the arms. The toes will not point forward, but to the sides. You do not grip the dumbbell as you would with a classic deadlift, but you catch it from the inside of the legs, in the middle.

Deadlift with trapbar barbell

The technique of performing this variant is identical to the classic deadlift. The only difference is the barbell that is used in it. To perform it, you will need an Olympic trapbar, thanks to which you will use the primary legs when performing the exercise, and not the back and other muscles.

Deadlift with single arms

Again, a classic deadlift, in which two single arms are used instead of one large barbell. However, it is a more difficult version of the classic deadlift, in which the weight of the dumbbells is distributed in two hands. However, when lifting one-handed arms, the weight does not spread out in any way, which is why this design may seem much more difficult for you.

The most common mistakes when making a deadlift

You will not achieve the above-mentioned benefits if you do not perform the deadlift correctly. In the previous chapter, we went through the correct technique of performing this exercise. Nevertheless, some practitioners repeatedly make mistakes that pave the way for their goal. We therefore looked at the most common mistakes that athletes make when performing a deadlift.

You are standing too far from the barbell

In order for the deadlift to be performed correctly and with all the necessary muscles involved, you must maintain a strict stance. Do not move too far away from the barbell, otherwise you may cause unpleasant injuries or back pain. At the same time, you should place the barbell on the ground exactly where you lifted it during the initial phase. Do not place it too far from the tibia, otherwise you can start exercising again.

You squat when lifting dumbbells

The deadlift is similar to a squat, but it's definitely not a variation of the squat. In both exercises, the same or similar muscles are involved and usually have the same effect - strengthening the legs and sciatic muscles. However, this certainly does not mean that you should squat in a deadlift. Many people tend to keep their backs perpendicular to the ground when lifting dumbbells, which is typical of squatting with weights. During a deadlift, the back must always be stretched, it must not be perpendicular to the ground. At the same time, when placing the barbell on the ground, you do not go into full support, you simply stop when the barbell touches the ground, you do not make any other extra downward movement.

Do not place the barbell completely on the ground

A common problem when performing the classic variant of deadlift. The barbell still has to touch the ground, with the exception of the Romanian deadlift. If you do not place the barbell on the ground, you may put too much strain on your back, hips and knees due to the high weight of the barbell. You can then cause unpleasant injuries, such as popping the plate, blocking the vertebrae or a sprained knee.

Do not stretch before making a deadlift

You should omit static stretching completely before performing a deadlift. It can do you more harm than good in the form of unpleasant injuries. You should therefore focus on dynamic stretching, such as squats, lunges or light running.

You have a rounded or curved back

It is ideal when performing a deadlift to maintain a straight, protruding back, or a neutral back position. However, many exercisers tend to push their backs forward or backward. This is the so-called kyphotic position (rounded back) and hyperexposed position (protruding chest and back arched inwards). There is a high risk of injury in these positions.

Do not pull the blades back

Retracting the shoulder blades will help you maintain a neutral spine. When the shoulders protrude (relax forward), the spine is weakened and will be much easier to bend and round.

You tear with a barbell

The lower the weight of the barbell, the more often this problem arises. Many people tend to tear it when lifting a barbell, as if they want to perform exercises primarily on the biceps or triceps. However, this is not the right technique. The hands that hold the barbell must always maintain one and the same position - outstretched hands in the forearms and shoulders. It is therefore not necessary to tear the barbell or lift it higher.

You have a bad eccentric phase

As mentioned in the point above, one of the most common mistakes in performing a deadlift is the tendency of people to squat. For the most part, this is not intentional and can also cause an unconscious ill-return to the starting position. The reason may also be bending the knees too early. You should only bend them when you return the barbell to the ground and it is already below your knees. If you start to bend your knees when the barbell is above them, you will automatically place it in the wrong position and it will be far from your legs.

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Do you have any hormonal imbalances in the muscle mass of men and women? | Steroids4U.eu

Do you have any hormonal imbalances in the muscle mass of men and women?

Hormones are important products of the human body's glands, and their levels affect health and muscle mass. During life, hormone levels naturally and "unnaturally" change. Puberty and menopause are to blame, but stress or poor lifestyle can cause an imbalance. Learn all the essentials about hormones, their effect on exercise, but also changes in their levels during a person's life.

Hormones and the endocrine system

Hormones are chemicals produced by the glands, and are a kind of chemical "messengers" that travel through the bloodstream. Their role is to transmit information in the human body, and this function is similar to the nervous system, but hormones are used instead of nerve impulses. They act on almost every cell and organ in the body, and simply put, they determine "what and how to do" tissues and organs.

Hormones and exercise

Proper hormone levels are very important for the optimal functioning of the body, and logically therefore affect exercise and muscle growth. Hormones are divided into steroid, peptide and amine, in addition they can be anabolic or catabolic. Anabolic are important for tissue growth and catabolic breaks it down. In the list you will find several hormones that are related to exercise:

Insulin - is important for the metabolism of carbohydrates and fat, because it ensures the absorption of glucose in the bloodstream. In addition, it can cause fat not to be used as fuel for muscles, but stored in adipose tissue. Insufficient insulin sensitivity can grow into insulin resistance or even type 2 diabetes. You can influence the proper functioning of insulin in the body with a healthy lifestyle. To learn more about insulin, insulin sensitivity and insulin resistance, read our article - Insulin Sensitivity - How to Increase and Prevent Insulin Resistance.

Cortisol - also known as a stress hormone because it is excreted under stress. During long workouts, it supports the breakdown of triglycerides and proteins to produce glucose, which the body uses as a source of energy during training. However, it should be mentioned that overtraining is also a form of stress that causes cortisol secretion. Sleep and regeneration between workouts are important for maintaining optimal cortisol levels, which you can also support with protein or BCAA intake. You can also find more about cortisol in point no. Article 8 - 8 weight loss myths that hamper your results.

Testosterone - is associated mainly with men, but we also find it in women, although less than 10%. This hormone has anabolic effects on the muscles, thus supporting the growth of muscle mass and strength. For women, it is beneficial for muscles, bones and sexual desire.

Growth hormone - an anabolic peptide hormone with a function that comes from its name - to promote cell growth. It is formed during sleep and is stimulated by intense, strength or cardio training.

Glucagon - is responsible for the release of free fatty acids from adipose tissue at low blood sugar levels, which are used to increase glucose levels. Simply put, it is a hormone to prevent your blood sugar from falling too low.

Epinephrine and norepinephrine - are catecholamines also known as adrenaline and noradrenaline. Their role is to support the production of energy to the sympathetic nervous system and to control bodily functions during cardio. They increase the heart rate in the body, blood sugar levels, the contractility of the heart (the force with which the heart compresses) and epinephrine even supports the improvement of breathing due to the relaxation of smooth muscles in the airways.

Insulin-like growth hormone - is needed for muscles and their growth, because it supports the activity of growth hormone by repairing damaged proteins during training.

Brain neurotrophic factor (BDNF) - takes care of the formation of new cells in the brain, which improves human cognitive function. During intensive training, you not only ensure the production of growth hormone and insulin-like growth hormone, but also BDNF, which is beneficial for cells in the brain.

Hormones and muscle growth

Hormones perform many functions in the body and some of them are related to muscles and body weight. Anabolic and catabolic processes take place in the body, in which certain hormones are present. Anabolism is the process by which small molecules become complex with the help of energy obtained by catabolism. Conversely, catabolism occurs during digestion, when molecules are broken down and the body uses them as a source of energy. Anabolic processes include, for example, the growth of muscle mass or bone. In catabolism, large molecules are broken down into smaller ones, such as proteins into amino acids.

The following hormones are present in anabolism and catabolism:

Anabolism - testosterone, estrogen, growth hormone and insulin

Catabolism - adrenaline, cortisol, glucagon and cytokines

Anabolic condition is desirable for athletes and active people who want to gain (and also maintain) muscle mass. They follow a nutritional program that aims to provide enough nutrients before and after training to provide fuel for training and anabolic status. In addition to diet, however, another factor is an important part of the anabolic state - sleep.

Hormonal changes in men and muscle growth

Probably the first major hormonal changes in a man's life begin at puberty. In the hypothalamus, the production of the hormone gonadotropin begins, which causes an increase in testosterone levels. By the way, gonadotropin in puberty also affects women and estrogen production.

Testosterone is an important hormone that affects several functions and its levels change throughout life. It rises during puberty and reaches its peak at the end of adolescence. This is followed by a phase of decline, and after the age of 30, it is natural for testosterone to decline every year. Its level is also important for muscle growth and strength. It affects DNA receptors, which causes protein synthesis and increases transmitters, thereby promoting tissue growth and, last but not least, increasing growth hormone levels. The effect of testosterone is complex and, in addition to muscle, it also has something to do with fat metabolism or bone density.

Another case of hormonal changes in a man's life can be a hormonal imbalance. In addition to natural reasons, such as puberty or aging, there are others, such as lack of exercise, poor lifestyle or stress. Symptoms include lack of energy, decreased sexual desire, low sperm count, reduced hair growth and more. Imbalances can occur at any time in life, and even in the 1930s.

Hormonal balance may be slightly inconsistent, so it is difficult to recognize it from time to time. There are 5 symptoms that indicate an imbalance and may be due to reduced testosterone levels:

low libido

erectile dysfunction

gynecomastia (breast enlargement)

muscle loss and fat gain

mood swings

Another topic that is often talked about is "male menopause". This term refers to a decrease in androgens and testosterone, as well as delayed-onset hypogonadism. Although the term "menopause" is used, these hormonal changes are different in men. The end of ovulation and rapid production of hormones occurs in women in a relatively short period of time, but in men it is a gradual longer decline. Symptoms include decreased muscle mass and physical weakness, increased fat, difficulty concentrating, depression, infertility or erectile dysfunction. It is said that life has its highs and falls, in the case of testosterone it starts with puberty and ends with the male version of menopause.

Hormonal changes in women and their effect on muscles

Hormonal changes during life affect both sexes, and women are no exception. Hormone levels are high after birth, but fall within a few months and increase significantly during puberty. In men, gonadotropin triggers testosterone production and in women estrogen. The onset of menstruation is also associated with puberty. Puberty of girls lasts about 3-4 years and just for fun, African American and Hispanic girls start puberty slightly earlier.

Hormonal changes also occur during the menstrual cycle. Estrogen levels fall and rise up to 2 times during the cycle. The first increase in estrogen increases during the middle follicular phase and decreases after ovulation, the second increase occurs in the middle luteal phase and decreases at the end of the cycle. Regarding the reproductive years in a woman's life, it is necessary to mention PMS (premenstrual syndrome) and its symptoms. PMS is considered to be all symptoms before the period, such as mood swings, tenderness, anxiety, anger, convulsions, breast tenderness, or diarrhea. Some experts believe that mood swings are associated with hormones, and that certain hormone metabolites in the brain may be responsible for mood swings, or that hormone metabolism is already different in some women. Other scientists are of the opinion that mood swings may not immediately mean fluctuations in hormone levels. That certainly cannot be said yet. Either way, women seem to experience more frequent hormone fluctuations than men.

Menopause is a crucial period in a woman's life when hormonal changes occur. Around the age of 50, the ovaries reduce the production of the hormones estrogen and progesterone. Menopause is defined as a period of 12 months or more without a menstrual cycle. It is manifested by hot flushes, decreased libido, depression, vaginal dryness or osteoporosis.

According to scientists, estrogen is a kind of regulator of muscle cell viability and muscle energy metabolism. Estrogen production is stopped by menopause, which has an impact on the deterioration of muscle condition, in addition, there is a higher risk of metabolic diseases after menopause. You can reduce this risk with a healthy lifestyle, but it will not affect your estrogen levels. In addition to muscles, menopause has a more complex impact, because as muscle decreases, bone density is lost and the risk of osteoporosis increases. Needless to say, changes in density potentially increase the possibility of fractures. As if that wasn't enough, in addition to muscles and bones, it also affects the joints, which are painful and stiff due to the changes. The human body will never be young again, but you can alleviate these symptoms with regular exercise. 

Treatment of hormonal imbalance

There are various medications for treating hormonal imbalances, but you can also reduce the risk and symptoms of the imbalance by changing your lifestyle or using natural remedies. Regular exercise, a balanced diet, stress control or maintaining an optimal body weight are just some of the changes that can help. However, you can also try natural ways such as ginseng and maca for erectile dysfunction. Ginseng can also be beneficial for menopausal symptoms such as anxiety, sleep disorders or irritability. Hot flushes caused by menopause can be treated with meadow clover, evening primrose oil or grapefruit.

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How important is sleep when your goal is to build a beautiful figure? | Steroids4U.eu

How important is sleep when your goal is to build a beautiful figure?

Sleep is very important for your training goals. Whether you want to build muscle or burn fat. Start by getting a good night's sleep.

Sleep. A thing so common that it is often overlooked. I don't want to bore you, but you really need to get a good night's sleep. Do you know what results in little sleep? - more body fat, more hunger, smaller muscles, more irritability, higher levels of stress and, last but not least, earlier death.

Apart from all the other effects of lack of sleep, I assume that no one wants to die sooner. At least it doesn't sound very pleasant to me. I tried to get more time for us every day, but unfortunately, I was not successful. I'm kidding.

If you belong to the more active part of the population, it is common that, despite your efforts, you may not be able to take more than 7 or 8 hours of sleep for your sleep. If you have children, this (in) possibility is multiplied.

Even if you don't have time to sleep, no excuse is strong enough. Yes, indeed. We do not produce during sleep, we do not survive, which is why in active people sleep is most often postponed to "after". As I belong to active people, I also write from my own experience. But.

Is it really necessary to check Facebook tonight? Is it now (in the evening) time to check all the programs on TV? Unequivocal recommendation of scientists for all who postpone sleep. Get rid of all the nonsense and go to bed earlier.

If you are still not convinced of the importance of sleep, there is another important thing. The most important thing is not sleep time, above all its quality.

"Sleep quality is directly linked to improving life and health"

say scientists from the Institute of Medicine.

There are many studies showing a link between poor sleep and diseases such as diabetes and hypertension, as well as shorter lives.

The study, which involved more than 10,000 people, showed a clear link between sleep and the ability to function on a daily basis.

They also mentioned the most common problems associated with it - problems with concentration, memory, driving, finances and problems at work (intellectual).

This is an indication of "only" the 5 most frequently mentioned problems related to short / poor sleep.

Maybe it's not so shocking… The most interesting thing is that you can change all this very quickly.

Further research has found that up to 30% of the adult population sleeps less than 6 hours on average. And these people are the group mentioned above. Such a short sleep time already has all the negative consequences.

In men, there is a significant decrease in testosterone production after a week of sleep, which has not reached at least 6 hours a day (or at night). This decrease has been published in various studies between 22 and 31%.

Part of this study is another finding that people who went through sleep for 8 hours or more reported problems that did not exceed statistical significance.

The result is an almost immediate remedy for the negative consequences of sleep deprivation. Yes, I know, it sounds very simple, but in the sequence of daily duties it may not be easy at all.

If you are serious about building your body and good health, sleep should be an important part of your endeavor.

Getting enough sleep means losing weight as well as controlling your tastes. Building and defining muscles in the body as well as burning fat will become more accessible to you.

Having enough sleep means, in particular:

- easier to build muscle mass,

- easier to burn fat,

- better immunity and health,

- more energy for everyday, work and training activities,

- better mood and access to life.

Although sleep may be an unproductive part of the day, it is not a good choice to push it "aside". You will achieve your training goals more easily if you sleep well. Otherwise, you slow down your training results.

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How to lose weight properly - 12 rules of proper weight loss | Steroids4U.eu

How to lose weight properly - 12 rules of proper weight loss

The optimal weight loss process has its rules, I bring you the 12 best rules for proper weight loss.

Weight loss is a metabolic process based on weight loss. 

Ideally, weight loss results in a reduction in subcutaneous fat. Weight loss and fat burning is a topic that is of interest to many people. Whether they are ordinary people who want to lose a few kilograms to achieve their dream figure. Or about people who take exercise (reduction of fat stores) as a means to better health and a happier life. In this article, I present 12 rules for proper weight loss.

However, it will not be general information that you come across as common and know as general truths.

Article content:

It is important to start.

Set up a training plan.

Set up a meal plan.

Eat balanced and easily digestible meals.

It's not just diet and training, but a lifestyle.

Sleep and try to avoid unwanted stress.

Don't let stagnation stop you.

Make your friend lose weight.

All training and dietary procedures have a common denominator.

Don't compare yourself to others.

Set sub-goals.

Write down your progress.

This article contains rules for weight loss of coaching practice based on scientific studies recognized by the professional public.

Rule 1 for proper weight loss - It is important to start.

The first and most important rule that every person striving to reduce fat should follow is to take the first step. That means real training, really controlled food intake, real regimen,…

You can soak up information on a daily basis, you can watch motivational videos, you can talk about how to lose weight from next week, but you have to take the first step. No one can train for you, control food, because you know what it's all about.

I know that the beginning may not be (nor is it, and that's right) easy, but after two or three weeks you start to get used to the habit. After this time, you will take the new mode set by you or your personal trainer as a routine that will not limit you in any way.

Rule 2 for proper weight loss - Set up a training plan.

You've already started working on yourself. However, it is quite possible that you do not know how to exercise, how often to exercise, or possibly what training is suitable for you. There are a million options and this can be a (non) advantage, because you can get lost in these options. This often happens. The options you have for your body adjustment and weight loss will not make it easier but more complicated. The books Start Exercising with MOTION for Men and Start Exercising with MOTION for Women were created to facilitate the initial training process. This is a complete training guide on how to start training.

Otherwise, if you know how to exercise, you know what's going on. Alternatively, contact a personal trainer. Why? Because he has the experience and knowledge that is needed to achieve your goal. So in an ideal world, he should have them. For each personal trainer, his references speak. You can also find more information about cooperation on our website.

Rule 3 for proper weight loss - Set up a diet plan.

Another of the basic things you've probably heard many times (yes, some of those things heard is really true) or heard is diet. One might argue that it is possible without food. To some extent this is certainly true, but let's put things in perspective.

You will see the results of the training even without a menu, but they will not be to the same extent as with a suitable menu. The reason is simple. The basis of weight loss is a caloric deficit. In short, you need to take in fewer calories than your body burns. You get into a caloric deficit and your body starts to lose weight. Of course, this is not a magic spell, it is one of the basic laws of physics.

Caloric deficit + training = desired results.

4th rule of proper weight loss - Eat balanced and easily digestible meals.

Diet is often considered an even more important part of the weight loss process than physical activity itself. Rather, I agree with the opinion that training is 100% and diet is 100%. Experts agree with this theory as well as criticize it. However, it is a matter of opinion.

It is proven that the body needs to receive not only the necessary stimulus, but also adequate nutrition and regeneration. Based on these facts, it is essential that your diet contains mostly easily digestible foods that do not burden your digestive system. Your meals during the day should be rich mainly in protein, healthy fats and complex carbohydrates.

Rule 5 for proper weight loss - It's not just diet and training, but a lifestyle.

It is important to understand that losing weight is not just a limited interval in which you will torment your body and deny it what it likes. If you take it this way, your results, which you will gain during weight loss, will disappear. Why do they disappear? Because after a while you will return to the old dorms. You will do the things that make you fat. Therefore, if you want to maintain your body after losing weight, it is necessary to take all newly created habits as a lifestyle.

Rule 6 for proper weight loss - Sleep and try to avoid unwanted stress.

Treat your body the way you should. It is scientifically proven that the body needs at least 7 and ideally 8 hours of sleep, either for muscle growth or complete regeneration. If you are interested in the topic of sleep, read the whole article How important is sleep if your goal is to build a beautiful figure?

The famous saying, less is sometimes more in this case definitely does not apply. Also, an excessive amount of sleep will not supply your body with more energy. From practice, I can tell you several cases where other processes, including training, were well tuned but managers failed due to stress and lack of sleep.

Stress is a category in itself. We know that avoiding stress in modern times is not really possible. However, you can necessarily avoid situations that are sure to bring you stress.

Rule 7 for proper weight loss - Don't let stagnation stop you.

Stagnation is a state where you do not move further. The kilos are on the scales and you are slowly losing the desire to continue the work you have started. Fortunately, it's nothing terrible. We experience it everywhere. Whether at work or in private life. There is a simple trick to it. You have to stay motivated. Slow down and look at what you've already achieved. Otherwise, you can contact a professional coach who will be happy to help you overcome the stagnation.

It is worth considering that no matter what area of ​​life you imagine, no progress is linear. Stagnation can and usually does occur. That shouldn't frustrate you, on the contrary, use it for motivation.

8. Rule for proper weight loss - Make your friend lose weight.

Your great advantage will certainly be the passion for the whole process of weight loss. If you reach this state, you will look forward to training and everything will be easier.

You will achieve the results in the opposite case, but it would be suffering for you. With joy and passion for the activity you will perform, you will look forward to every single opportunity to do something good for your body. That's when our #dokonaletelobonus instagram hashtag is valid

Rule 9 for proper weight loss - All training and dietary practices have a common denominator.

Keto diet, low carbohydrate diet, cardio training or strength training. I know that in the beginning it can be very complicated for a person determined to start exercising.

Many names of all kinds of diets and workouts, which, however, have one common denominator. When losing weight, it is the caloric deficit. Something different suits everyone. However, the goal is to find exactly the procedure that will suit your body.

Rule 10 for proper weight loss - Do not compare with others.

We are all different. We each have a different physique and are affected by different circumstances. Therefore, try to avoid comparisons with other people. Some lose 5 kilograms a month and some only 3, but there's nothing wrong with that. We all have different paths to our dream success. It is important to set up the process so that you enjoy it (training manuals for beginners operate just by entertaining you). Then you will be a motivation for your surroundings, and that will motivate you further.

11. rule of proper weight loss - Set partial goals.

It's easier to meet a smaller goal than to start with a big one right away. It is easier to get a good feeling at the beginning than to think that I have to lose 2 kilograms a week or I will not be satisfied.

When you "crotch" the whole process of losing weight and burning fat or shaping your body will be simpler, less demanding and thus more efficient. Try it.

Rule 12 for proper weight loss - Write down your progress.

Recording your progress is not necessary, but in any case it will help you on your way to your dream body. As humans, we have a big problem with patience. Countless things can excite us, but the initial inflammation often subsides. It also works with exercise. I see a lot of people who decide to start, but after the first week, the two may not see enough results, so they will end,

For this reason, it is important to write down your progress. Record your mileage or bicycles, new maximum weights for training and regularly record your weight. Calm down several times a week. Alternatively, if you want to have really motivational material, take comparative photos.

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