Bodybuilding, what is there for the night? All facts about nutrition before bedtime and at night.

Nutrition is one of the main problems of bodybuilders. Moreover, the diet and eating a sufficient number of calories, delivers much more “inconvenience” than the training itself. Questions ” What is at night?” “And” Is there a night? “Cause a lot of controversy, so they require separate consideration. Let’s try to dot all the “i” in these matters.

Meals for the night

I must say right away that the night phase of sleep is very different from the daytime, so rice and meat will not be rolled before bedtime, regardless of whether you are gaining weight or burning fat.

At night, the body eats only adipose tissue, in contrast to the daily cycle. This is what provides us with a long, long and continuous sleep. Adipose tissue in the process of sleep is oxidized most actively, and those carbohydrates that we ate for dinner provide this energy exchange. There is such a catch phrase: “Fats burn in the fire of carbohydrates.” In fact, do not regard it as the fact that carbohydrates burn fat. They do not burn fat, but provide energy to the process of oxidation of fat, which also requires an easily mobilized source of energy (carbohydrates). That’s why, during intense training, athletes often consume a small amount of carbohydrate drinks., in order to stimulate the oxidation of fat. The key word here is “small amount.” A large amount will lead to discomfort during training. And if there are a lot of carbohydrates at night, then in addition to providing the process of fat oxidation, excess carbohydrates will be deposited in the form of that very fat. So what is there for the night?

About 3-4 hours before bedtime, it is better to take ordinary food (a regular dinner containing proteins, carbohydrates and a minimum of fat), so that the break in the body’s energy supply is not too big. Moreover, for dinner should account for 25-30% of the calories of your daily diet.

Next, say, 1-2 hours before bedtime, you need to take an easily digestible protein product. It can be a protein shake (the best option), or for example, cottage cheese, which is also perfectly absorbed, as well as kefir (an excellent product, about the useful properties of which I will discuss later). This will provide the body with the necessary amino acids that will be used for muscle growth and energy metabolism. With what “extra” carbohydrates the body should not be loaded. By the time of sleep our dinner will be already digested and will give the necessary amount of carbohydrates.

Food at night

A number of bodybuilding representatives insist on the need for an additional meal, and right in the middle of the night. The main reason for the recommendation, which is unusual at first glance, is a many-hour break in nutrition, which leaves the muscles of the bodybuilder without proper nourishment. So what really happens at night? Does a night break really not allow you to move towards your goal? And is it possible to boost metabolism during a night’s sleep, which takes a person’s third of his life?

Since bodybuilding is widely accepted fractional nutrition at intervals of three to four hours, a night’s sleep, lasting about 8 hours, inevitably steals at least one full meal. In order to prevent such an obvious failure in the overall plan of an athlete’s nutrition, it is proposed to wake up late at night, immersing a portion of high-quality protein. In some cases, when athletes have obvious signs of an accelerated metabolism, protein products are suggested to be combined with a certain amount of carbohydrates and vegetable fats. In cases where there is a risk of gaining excess fat reserves, it is advised to take only pure protein, preferably of powder origin. Also, as an illustration of a “night” dish, eggs from one protein are often brought. Such statements look quite convincing, especially against the background of the arguments presented. True, the important fact that the nocturnal metabolism of a person who is in deep sleep is somewhat different from the daily counterpart, when there is a peak in its activity, is ignored. During a night’s rest, the digestive system of a healthy person works half-heartedly, which means that some of the food may not be digested to the end, and its undigested residues remain in the intestine longer, and some are absorbed into the bloodstream and can poison the body. And instead of digestion, processes of rotting food occur. Therefore, excess and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure. slightly different from the daily counterpart, when there is a peak in its activity. During a night’s rest, the digestive system of a healthy person works half-heartedly, which means that some of the food may not be digested to the end, and its undigested residues remain in the intestine longer, and some are absorbed into the bloodstream and can poison the body. And instead of digestion, processes of rotting food occur. Therefore, excessive and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure. slightly different from the daily counterpart, when there is a peak in its activity. During a night’s rest, the digestive system of a healthy person works half-heartedly, which means that some of the food may not be completely digested, and its undigested residues remain in the intestine longer, and some are absorbed into the bloodstream and can poison the body. And instead of digestion, processes of rotting food occur. Therefore, excess and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure. And instead of digestion, processes of rotting food occur. Therefore, excessive and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure. And instead of digestion, processes of rotting food occur. Therefore, excess and improper food intake at bedtime, and even more so at night, turns the night into a self-poisoning procedure.

Remember, at the beginning of the article, foods that were most suitable for eating before bedtime were listed. Of these products, I would mention kefir. So the fact is that kefir extinguishes these putrefactive-fermentation processes. And extinguishes very well. Thus, after drinking kefir before bedtime, we extinguish all these bad processes (as a result of which, by the way, toxins are released during glucose fermentation), as well as provide the stomach with “helpers” in the form of beneficial bacteria. And finally, kefir is very easily digested and provides us with protein.

So, eating at night, you can not only poison your body, but also do not allow the body to fully relax, forcing the internal organs to work actively.

If this is still not enough for you, then I will present you with a number of factors about nightly eating.

Так, чтобы внести в ночную жизнь дополнительный прием пищи нужно для этого проснуться, причем сделать это придется насильственным образом – по будильнику. Тот, кто несколько раз за ночь просыпается подобным образом, на следующий день обычно обнаруживает у себя упадок сил, что явно свидетельствует о плохом качестве сна прошлой ночью. В таком состоянии не хватает сил даже на решение текущих обыденных задач, не то чтобы тренироваться в зале на повышенном уровне интенсивности. Организм открыто говорит, что суточные биоритма сбиты с привычного для себя ритма.

The argument is put forward that this phenomenon is temporary and only has to endure for two or three weeks and the body itself will adjust to the awakenings at the appointed time. The effect should be enhanced by the fact that after the same time a person’s stomach will get used to waking up with the owner, activating his secretory function at full capacity. But up to this point, you still have to endure the reluctance of the gastrointestinal tract to get into work, observing the consequences of night experiments and over the next day in the form of a lack of appetite and foodborne toxicosis caused by stagnation of undigested products.

Insisting on taking a night portion of the nutrients necessary for the athlete somewhere around two or three in the morning, proponents of the procedure emphasize that it is at this time that the effect achieved will have the greatest results. Due to the fact that in the interval from an hour to three in the morning, a sleeping person has an emission of the maximum concentration of anabolic hormones, and it is proposed to reinforce the favorable hormonal background with an additional intake of a sufficiently large amount of nutritious amino acids. It seems that everything converges – a high hormonal level and the presence of the necessary building material. But this is only in theory. After waking up at the set time, the work of the endocrine glands also fails, and in this case there is no hope for an increased anabolic background, but it is possible to release cortisol. A sure sign of this condition, confirmed by numerous studies, is reduced capacity the next day. In other words, waking up between the first and third hours of the night, a person inevitably deprives his body of the opportunity to ensure its own full recovery. It remains only to imagine what awaits the athlete after several weeks of such deliberate intervention in the system of endogenous hormonal regulation. Most likely, the result will be the exact opposite of what was intended. Disruption of processes will be the most likely outcome. a person inevitably takes away from his own body the ability to provide his own full recovery. It remains only to imagine what awaits the athlete after several weeks of such deliberate intervention in the system of endogenous hormonal regulation. Most likely, the result will be the exact opposite of what was intended. Disruption of processes will be the most likely outcome. a person inevitably takes away from his own body the ability to provide his own full recovery. It remains only to imagine what awaits the athlete after several weeks of such deliberate intervention in the system of endogenous hormonal regulation. Most likely, the result will be the exact opposite of what was intended. Disruption of processes will be the most likely outcome.recovery , which will not delay the impact on athletic success, also complicated by the acquisition of a digestive system disorder, accompanied by even greater deterioration in the absorption of incoming nutrients.

As can be seen from the foregoing, the contradiction of the recommendations regarding nocturnal food intake and the biological rhythms of the human body gives rise to doubt the competence of such statements. In addition, in order to use the capabilities of your body to the maximum, it is worth paying attention to a quality and timely meal before bedtime and immediately after morning awakening. Moreover, in both cases, you should take care of the rate of assimilation of the consumed products – the higher it is, the greater the guarantee that the nutrients reach their final goal and support muscle growth anabolism.


13 Apr 2021

Ayurvedic remedies for digestion

According to the teachings of Ayurveda, almost all ailments appear due to digestive problems. With proper functioning of the digestive system, many diseases can be prevented, and diseases that have already appeared can be eliminated.

Digestion Normalizing Drugs

Herbalax . It is considered a natural remedy based on medicinal plants to improve bowel function. The drug is a mild laxative providing easy and timely evacuation of intestinal contents. The herbs in it soften stools and relieve acute and chronic constipation, giving a person a feeling of comfort and excellent well-being. They also reduce bloating and colic.Herbolax Herbolax Himalaya.jpg

When cleansing the intestines, the water-salt balance is not disturbed. Herbalax can be used in combination with other agents to eliminate excessive gas production. The drug can be used for a long time. It does not cause physiological dependence and addiction.

The tool is used for:

invasions of helminths and protozoa;
preparation for a radiological examination of the abdominal cavity;
chronic constipation;
difficult bowel movements after surgery;
constipation with bloating and colic.
Subject to the conditions of admission, there are no side effects.

Pudin Hara. It is a popular Indian drug. It is composed of peppermint and spice oils. The tool is used if the stomach hurts, it relieves flatulence, restores the intestinal microflora.

Flatulence is a very unpleasant symptom, often requiring long-term treatment. Folk remedies, which contain components of herbal origin, have long proved to be an excellent therapy without side effects. Pudin Khara.jpg

It is a natural preparation with no contraindications. Pudin Hara is able to quickly relieve colic, flatulence, cramps and stomach pain. The product protects against infections, normalizes the microflora of the stomach. The drug must be in every person’s medicine cabinet. After consuming unhealthy food or poor quality water, the stomach can “break down”. In such a situation, Pudin Hara can become your indispensable assistant.

Healing herbs can most effectively get rid of flatulence and normalize bowel function.

The drug is prescribed in the presence of colic, cramps, abdominal pain.

Bael. Since ancient times, Bael’s fruits have been used for dysentery, diarrhea, cholera, since they normalize digestion, improve the absorption of food, and are characterized by a carminative effect. The plant is a therapy in the presence of intestinal ulcers, has anti-inflammatory, anthelmintic, antiviral effects, prevents viral diseases of the gastrointestinal tract.

Various parts of this tree, as well as its extracts, are used for medicinal purposes. Bael is characterized by laxative, astringent, carminative properties, normalizes digestion. The drug is used for injections of poisonous fish, dangerous snake bites, intermittent fever, indigestion. In addition, it is antiviral, antibacterial, hypogenic, anthelmintic, which also stimulates the heart.Bael Himalaya

The drug is taken to solve the following problems:

with intestinal spasms;
impaired digestion;
helminthic invasions;
colitis (inflammatory processes in the large intestine with various diseases) caused by flatulence, accumulation of toxins and mucus in the intestines;
with low digestibility of food;
as a complex therapy for viral diseases;
with spills of bile, jaundice, improves the functioning of the liver;
with fermentopathy (diseases or pathological conditions caused by the absence or impairment of the activity of various enzymes) in diabetes (characterized by strong hypoglycemic activity);
in the form of complex therapy for viral diseases;
increases appetite, aids digestion;
it has a strong anthelmintic effect;
the remedy reduces Kapha dosha and Vata, balances Pitta dosha.
Bael should not be taken by children under the age of fourteen.

Digestion is a vital process that can be a hassle for anyone. These include heartburn, constipation, diarrhea, bloating, and other signs of intestinal resentment.

According to Ayurveda, digestion is a process that maintains the physical health of a person, influencing the development of his consciousness. Digestion of food also determines our quality of life.


30 Mar 2021


ExPower vol. 2.0 is a system of exercises that allows you to correct muscle imbalance through functional loading that forms balance and flexibility. ExPower vol. 2.0 improves the quality of body movement, the work of muscles, joints and the cardiorespiratory system, increases endurance and relieves psycho-emotional stress.

ExPower training vol. 2.0 allows you to achieve a balance in the development of the right and left halves of the body, which reduces the risk of injuries to the musculoskeletal system. Exercise forces the body to adequately respond to any changes in the environment and is aimed at working with superficial muscles and deeply lying stabilizing muscles, which make it easy to hold the body in any position.

“First of all, we are aimed at improving people’s health, and this is precisely the functional load. To restore the body to harmony, all-round flexibility, balance and strength, we use the so-called functional exercises. Functional – because they are designed to restore the functions inherent in a healthy body, ”comments Irina Troska, fitness director of the federal chain of fitness clubs X-Fit.

ExPower training vol. 2.0 is designed for 55 minutes. Cardio and strength training with additional equipment is added to the functional intervals. For cardio, elements of martial arts are used: kicks, hands, knees, elbows, complex movements, defensive techniques.

“The peculiarity of this workout, which makes it unique in its kind, is the work on the ground. We use modern wrestling techniques: grappling, jiu-jitsu, freestyle wrestling and judo. All these types contain a large number of leading and preparatory exercises for mastering the technique and improving the physical qualities of those involved. We borrowed these exercises and projected them into our workout, which led to the combination of cardio and functional work in one module. In the power unit, we use additional equipment in the form of mini-barbells, ”says Ilya Frank, an expert and coordinator of the martial arts network.

ExPower vol.2.0 is suitable for intermediate to advanced training. Training involves strict adherence to the execution technique, frequency, diet and drinking regimen. For exercise, you will need high-sided sneakers and outdoor sportswear to prevent heatstroke. Training is contraindicated for epilepsy, diabetes mellitus, serious injuries and diseases of the joints and spine, as well as for diseases of the cardiovascular system.


16 Mar 2021


If you make a list of the most popular words of our time, one of the first places in it will probably take “fitness”. The very fitness for which we choose a club for a long time and meticulously, without hesitation, we buy an annual subscription and several times a week with a titanic effort of will force ourselves to get up and go to the gym.

Which is better: a fitness club or classes at home?

Previously, there were sports and physical education in our country. They learned about the existence of fitness in the USSR only in the late 80s. Gaining momentum every year, today it has become not just a fashionable hobby, but a part of modern life. Fitness is necessary for everyone! – the advertisement of sports clubs assures. Fitness is health, slimness and good mood – instructors repeat. Wait a minute! – says a potential fitness lady and voices her “buts”:

  • Going to the gym regularly takes too long
  • The subscription is too expensive
  • And in the end, it’s too crowded – I’m shy

For those who associate training in the “gym” more with stress than pleasure, it is time to think about home workouts. The advantages of self-study in a familiar environment are obvious:

  • You can manage the time by making a schedule convenient for you
  • You save a lot on subscriptions
  • You will have to pay only once – for sports equipment for the home
  • It will become much easier to study with your favorite music and alone.

Thus, without leaving your home, you can achieve results no worse than in a fitness club. The main thing is to do everything right:

  • First of all, assess your capabilities and set goals
  • Create a workout plan using specialized literature and Internet resources
  • Reconsider your diet and decide on a diet
  • And finally: buy a simulator

Pushing the limits: aerobics and anaerobic training

Before starting classes, we recommend that you thoroughly study the types of workouts. There are many more of them than a beginner thinks. For example, we have all heard a lot about aerobics and are practically unfamiliar with the so-called anaerobic training. The aerobic method or aerobics is training in which the oxygen consumed is sufficient to energize the body. As a rule, these are long-term sessions of low and medium intensity. Aerobic training is a good place to start with fitness. The anaerobic type is a workout, usually of high intensity and short duration (a few minutes), in which the body experiences short-term oxygen deprivation. With short-term exertion, breathing and heartbeat become more frequent, there is not enough oxygen, and energy begins to be consumed from more accessible sources – fat deposits.

  • strengthening the muscles,
  • improvement of the cardiovascular and respiratory systems of the body,
  • improving the body’s ability not to accumulate toxins (primarily lactic acid) and accelerate their elimination,
  • increased endurance.

The simplest example of the difference between aerobic activity and anaerobic activity is long distance running in a relaxed mode and sprinting for short distances. In the first case it is a classic aerobic training, in the second it is anaerobic. Fitness beginners shouldn’t jump into anaerobic workouts right away. Only after a while can you include high-intensity exercises in the program. Ideally, you need to combine both types of stress, in this case the effect on the body will be complex.

Interval workouts

One of the most effective and fastest ways to fight fat is interval cardio training or training at a “ragged” pace. This method maximizes efficiency while also shortening training time. The main idea behind interval training is to alternate between high and low intensity workouts. Studies show that if you exercise in this way for only three times a week for 15 minutes, the results will be the same as exercising on a treadmill for an hour. The uniqueness of the “interval” is that fat burning continues after training.

The main types of home fitness equipment

Treadmills – beauty and naturalness If you want to keep your body in good physical shape, home exercises on the treadmill will definitely help you with this. Your muscles will be strengthened and your heart will pump more oxygenated blood. The treadmill is perfect even for initial loads, because it is not necessary only to run on it, but you can also walk in a relaxed mode. A large selection of programs, various speed modes and incline levels will make your path to beauty and health fun and varied. Spinning the pedalsAn exercise bike is one of the most popular types of home exercise equipment. A workout that simulates cycling allows you to combine aerobic and anaerobic training, perfectly works the muscles of the legs and buttocks, improves the functioning of the respiratory system and the body as a whole. The exercise bike is small, making it ideal for home workouts. Elliptical Trainer The elliptical or cross trainer is a popular fitness machine with many functions. Many people fell in love with him for the smoothness of movements and the absence of stress on the joints. On an elliptical trainer, you can change the direction of movement, transfer the load to different muscle groups, and gently work out the whole body. In models with electromagnetic load, there is a large selection of fat burning and restorative training programs.Stepper: Climbing to the Tops Stepper is an affordable and simple trainer recommended for people of all skill levels. Steppers simulate climbing stairs, strengthens mainly the legs and buttocks. Also, classes on the stepper have a beneficial effect on the cardiovascular and respiratory system. With levers or hand grips, the shoulder girdle can also be worked out pretty well.

Nutrition, diet, exercise diary

The effect of training will not be so noticeable if a special regime and nutritional composition are not connected to your active rhythm of life. It is very important to decide on the type of diet, to be able to count calories, to know the principles of separate nutrition. Each of these points is worthy of a separate article. A training diary plays a very important role in sports . In it, you write down the strength indicators and the number of repetitions performed. Such a diary is especially important for beginners, as it will allow them to become more disciplined and motivate for new “exploits”.

Your personal diary should contain the following information:

  • Training date, week number
  • Body weight
  • Warm up and cool down notes
  • Your own assessment of the lesson on a five-point scale
  • Duration of workout
  • Do not be lazy to keep a diary, because based on its data, you can visually assess your progress in training, find weaknesses and strong decisions that will lead you to success.

And home is better!

So, let’s consolidate all the benefits of training that you will get without even leaving your home:

  • Extra calories will “run away”
  • Your muscles will be strengthened
  • The general tone and immunity will increase
  • Performance and endurance will improve

Of course, classes in a fitness club have their advantages, but only at home can you work on yourself calmly and focused, without being distracted by extraneous noise and without being embarrassed by your neighbors in the gym. And let the purchase of a simulator be as enjoyable for you as independent work on yourself. Sportiv online store will be happy to help you create your personal fitness club.


07 Mar 2021


Running is the easiest form of exercise available to keep your body in good shape. Moreover, you do not need to spend money on a fitness club and go jogging at home, where, as you know, there is no snow, no wind, no rain. But there is a treadmill. Walking and jogging will cheer you up, give you a boost of vivacity for the whole day and help improve muscle tone throughout the body.

Features of the device of treadmills

Most models provide the ability to control the intensity of the workout: you can change the speed of the treadmill depending on your physical condition. In addition to the speed of the treadmill, you can also change the angle of its inclination – this is another option of the simulator.

Also on a special monitor you can see the number of calories burned, track the time of the lesson and find out the distance traveled. If you want to track the dynamics of training, the memory of the simulator has a function for saving the results of previous exercises. To buy a treadmill for your home use our tips for choosing .

Benefit for health

With each treadmill workout, your muscles will strengthen and your heart will begin to pump more oxygenated blood. As you run, your waistline shrinks, your figure improves, and unwanted body fat is a thing of the past. If you don’t want to catch a cold, use the machine for 45 minutes, five times a week, and the likelihood that the flu will bypass you increases by 50%.
Despite the “running” name, this simulator is suitable even for the elderly and weakened people, because you can not only run, but also walk. The treadmill will be an excellent solution for people suffering from osteoporosis, arterial hypertension, and back pain. However, do not forget about contraindications.

Pros of Daily Treadmill Exercise

  • when running, calories are burned more intensively;
  • when exercising on a treadmill, all muscles are trained;
  • metabolism will improve;
  • the work of the spine, as well as joints, will improve;
  • running has a calming effect, because during training endorphins are produced – the so-called “hormones of happiness”;
  • psychological fatigue will go away;
  • working capacity will be increased;
  • the work of the heart and blood vessels will improve.

Simple training rules

  • Exercise in the morning. It is in the morning that calories are burned most intensively.
  • The time you should spend on training is 30-40 minutes.
  • Drink water. Do not allow dehydration of the body.
  • Start your activity with a slow run for a few minutes. Before finishing your workout, you need to slow down your running pace and allow your body to cool down, after which it is recommended to walk for a few minutes.
  • Watch your pulse, it should be no more than 130 beats per minute.
  • Breathe rhythmically.
  • Listen to music, because running to your favorite songs will be much more enjoyable and interesting.

05 Mar 2021


Physically active people who constantly keep their muscles in good shape manage to organically weave training into their lives. Classes in the fitness club give them pleasure and joy, help them cope with pressing problems, and serve as a source of strength necessary for their main activity.

For beginners, it is easier to adapt with some theoretical training. It has been established that for the correct selection of the diet, the system of physical activity and the time for its implementation, one should take into account the physique, the features of which are inherent in the genotype. Bodybuilders prefer Sheldon’s classification, dividing people according to morphological characteristics into three categories:

  • Endomorphs are people with a slow metabolism, prone to obesity and losing weight with great difficulty.
  • Mesomorphs are proportional, looking like real athletes if desired. Looking ahead, we can say that their activity is almost equally effective at any time of the day.
  • Ectomorphs – they are characterized by thin, long arms and legs, thinness, sinewy, hard-to-develop muscles.

However, in reality, all these signs are found in every person.

The choice of time for training also largely depends on the chronotype and type of higher nervous activity.


Most suitable for “larks” who can easily get out of bed early morning. It is believed that early exercise, especially on an empty stomach, is optimal for endomorphs, since the body needs to intensively burn stored fats to obtain the necessary energy. And the increased metabolism persists for many hours.

Other benefits:

  • During classes in the fitness club, you acquire a charge of vivacity and strength for the whole day, a good mood, a willingness to master knowledge or perform feats of labor;
  • discipline is brought up. Practice has shown that it is much easier to train yourself to go in for sports in the morning than after a hard day’s work;
  • if you prefer to go outside, you can enjoy the clean fresh air, low crowds, no distractions;
  • the body rested overnight is ready to work in full force. Morning is the best time to lose weight.


  • the person is not yet fully awake, the muscles are not warmed up, so the warm-up should be carried out completely and in accordance with all the rules;
  • before strength training , you must definitely eat a hearty meal, which will also take time;
  • Intense physical activity early in the day can cause overwhelming apathy and fatigue by the end of the day.


They are considered the most versatile, suitable for people of any physique and chronotype. Group fitness programs during this time can be attended by schoolchildren, students, and adults with flexible working hours.


  • the upcoming lesson obliges you to have lunch, but does not allow overeating, which has a beneficial effect on the beauty of the figure;
  • by four o’clock in the afternoon, the body temperature rises, the lungs function perfectly – these are optimal conditions for running, dancing , stretching, cycling, crossfit, aerobics and other group fitness programs that involve intense physical activity;
  • physical activity perfectly relieves stress experienced in the morning;
  • improved blood supply to the brain will allow you to continue working fruitfully and cope with complex tasks;
  • at this time, endurance, which is important for resistance exercises, increases, and muscle mass grows better.


  • suddenly arising urgent matters can disrupt the planned trip to the gym ;
  • if it happens during lunchtime, there may not be enough time to complete the entire planned complex.


Most suitable for ectomorphs and “owls” that develop vigorous activity closer to sunset. And in general, group fitness workouts gather at such a time the maximum number of participants. This is not surprising, because the most common working hours of offices and institutions are from 9.00 to 18.00.


  • in the early evening, at 5-6 o’clock, strength training with weights, requiring considerable endurance, as well as exercises for pumping up muscles, are most productive;
  • after 7 pm, yoga, body flex, stretching, body & mind , etc. are preferable . They allow you to get rid of the stress accumulated during the day and relax. The exercises included in the complexes strengthen different muscle groups, form a beautiful posture, develop flexibility that prolongs youth;
  • a person who has eaten 1.5–2 hours before a workout will not gorge on before bedtime.


  • physical activity makes people with a labile nervous system agitated, preventing them from falling asleep for a long time. Therefore, the advice of qualified specialists is to finish classes before 10 pm, giving yourself time to calm down. Later, it is advisable only for a relaxing swimming ;
  • people who are not very organized may have several reasons during the day that prevent them from going to the gym after work. This is banal laziness, and a spoiled mood, and an invitation to meet with friends, so it takes a lot of willpower not to succumb to temptation.


Few of the working people can afford group fitness workouts in the morning or in the evening in accordance with theoretical calculations, and there is no one hundred percent connection between the time of training and their results. Regularity, perseverance, desire, mood for success are important. The body itself will tell you what it needs, and then you will not have to torture it – the results will not be long in coming.

Whatever type of physical activity a person is fond of, the main goal should be to improve health, improve health, and improve the quality of life. In addition to the correct selection of exercises, a balanced diet, sound sleep, and proper rest will help to achieve this.


20 Feb 2021


This program will allow you to strengthen your pelvic floor muscles, open your pelvis, improve blood circulation and even heighten the sex experience!

As you exhale, rounding your back, you need to twist the pelvis and tighten the deep abdominal muscles, as if pulling them in and up. Try to feel a stretch in the lower back and relax your neck by dropping your head down completely. strengthening the muscles Then, while inhaling, return to the starting neutral position. The back is straight.


The starting position is lying on the back, legs are bent at the knees, the legs are perpendicular to the floor, the feet are at the width of the pelvis. Emphasis on the work of the buttocks and pelvic floor muscles, as well as articulation (traction) of the spine.

As you exhale, twisting the pelvis, tighten the buttocks, draw in the deep abdominal muscles, creating a “vacuum effect” and lift the pelvis, leaving support on the shoulder blades. The neck is relaxed. As you inhale, return the pelvis to the floor, stretching the entire spine along the floor.


Emphasis on the work of the pelvic floor muscles and the articulation of the spine.

Having grouped, pull in the abdominal muscles and, maintaining this strength, perform a roll, touching the floor with your shoulder blades, and then come back. Try to do the exercise smoothly.


The starting position is sitting on the floor, with straight legs open as wide as possible to the sides. Legs active, create traction through the heels. Begin bending forward with your back straight, creating a gentle stretch of the inner thigh muscles. Hold this position for 30-40 seconds.


Starting position is sitting with one leg extended to the side.

While inhaling, keeping the buttocks pressed to the floor, tilt to the side, towards the straight leg.




Group, lift your pelvis and extend your legs up to an upright position.


Tighten your glutes and abdominal muscles. Feel active legs, stretch your toes up. Hold the position for 30 sec.


17 Feb 2021


If your pregnancy is proceeding with some complications or deviations from the normal course of pregnancy, your doctor will prescribe your bed rest. However, even after stopping attending a fitness club and observing strict bed rest, you can exercise your muscles by doing stretching exercises without getting out of bed. The only thing is that you should still consult with your doctor, who will most likely allow you to perform a set of such exercises.

By gently stretching several times a day, you will improve circulation throughout the body, thus relieving muscle tension and resulting discomfort. Stretching works on muscles, warming them up and increasing flexibility.

Like the Kegel exercise for pregnant women, stretching your muscles requires regular exercise. At first, do the stretching exercises once or twice a day, one set of 5-12 reps. Gradually bring the load up to three times a day. Do the stretching exercises slowly and gently, without using unnecessary force or sudden movements. Stretching should feel like a gentle massage.

Perform muscle stretching movement during exhalation; hold this position while maintaining the normal breathing rhythm. In this case, stretching will have an almost meditative effect on you.

  • Perform rotational movements with your wrists, neck, shoulders, and arms extended to the sides.
  • Press your chin against your neck and hold it in this position for a few seconds, and then lift your chin up. After that, tilt your head to the side.
  • Stretch your arms up, bend your elbows and straighten your arms again.
  • Stretch your arms along your torso and lift them up one by one.
  • Lying on your side or back, extend your arms over your head and stretch well: with your hands up and your heels down.

07 Feb 2021


Future mothers must be told about this method in a lesson on preparing for childbirth. What is the essence of Kegel exercise for pregnant women? It strains and trains the pelvic floor muscles that surround the vaginal opening, urethra, and anus. These muscles, like everyone else in our body, become stronger if they are used and exercised frequently. However, most women simply do not know how to do the Kegel exercise correctly, so they cannot reap all of its benefits.


The changes taking place in the body of the expectant mother – increased blood volume, retention of more fluids, growth of the uterus with the baby – increase the weight that the pelvic floor has to withstand. Exercising it strengthens the muscles that provide this support. They also prevent urine from leaking out, improving bladder control. By doing Kegel exercises to strengthen the pelvic floor, you will not only strengthen these muscles, but you can also feel how they work – to contract or relax. This experience will be invaluable in the process of trying.


Stop the flow of urine by clenching the muscles while urinating. You need to feel the pubococcygeal muscles, which you need to train. Squeeze them for three seconds and then relax. Try not to use the muscles in your hips, buttocks and abdomen. Straining other muscles will not get the desired result from the Kegel exercise, as you will create pressure around the opening of the urethra. This will only make it harder for the pubococcygeal muscles to contract.


Once you’ve identified the right muscle, first tense it for just a couple of seconds. Then do about three sets of 5-10 squeezes each day. Gradually increase the duration of one squeeze to 10 seconds. Start doing three sets of 25 contractions per day. Such exercises can be performed anywhere and at any time, they are completely invisible to others. In the case of rapid fatigue of the pelvic muscles, you need to reduce the number of contractions, but increase the number of approaches.


05 Feb 2021



Everyone wants to look slim and fit. Here’s what to do if you need to get your body in shape within a week using a diet.

Five to seven extra pounds significantly worsen a person’s appearance. For women, their presence is often the reason for the formation of low self-esteem and the development of various complexes.

In the modern world with its frantic pace of life, sometimes it becomes necessary to lose extra pounds in a short period of time. We offer several express methods to lose weight by 5-7 kg in one week.

Attention! Please note that with rapid weight loss, it is unrealistic to get a lasting result. You should be prepared for the fact that very soon the melted kilograms can return, and the figure will lose its harmony.

What do you need to lose weight at home?

Those who want to lose weight need:

  • eat fractionally, in small portions, and only if there is a feeling of hunger
  • have dinner no later than 3 hours before bedtime
  • give up semi-finished products, snacks, fried foods, and sweets, giving preference to healthy homemade food
  • perform breathing exercises
  • keep weight under control and count calories
  • drink 2 liters of water per day
  • going to the gym to burn a lot of calories.

Effective express diets

With perseverance, anyone can lose up to 5 kg in 7 days without exhausting fasting. It is obvious that physical activity and breathing exercises in a short time will not give an effective effect. The only way to lose weight urgently is to cut down on the number of calories entering the body from food.

Mono diets

Meal plans based on a one-food menu are quite effective. However, not every girl will be able to “sit” for a whole week only on kefir or steamed buckwheat.


If you decide on such a diet for the sake of slimness, you can lose 1 extra kilogram per day. In this case, it is recommended to evenly distribute 1.5 liters of kefir and 400 g of baked potatoes, cottage cheese, fruits, or boiled chicken breast for 4 meals. The most difficult thing will be on the 6th day of the diet, during which it is allowed to consume only kefir and water.

Buckwheat mono-diet gives a good result. It involves the use of buckwheat steamed overnight with boiling water. The resulting “porridge” is eaten in equal portions in 6 receptions.

Low-calorie diets

Low-calorie diets are less rigid than mono options. They are based on restricting calorie intake. As a result, the body is forced to replenish the lack of energy by burning its own fat reserves.

With a low-calorie diet, 6 meals a day are assumed. Serving weight for women should be 200 g, and for men – 300 g. Women are allowed to eat foods with a total caloric content of no more than 1300 kcal per day, and men – no more than 1700 kcal. In this case, you need to drink 1.5-2 liters of water.

Protein diet

A diet with a predominance of protein speeds up the metabolism. A protein diet involves avoiding dinner and drinking plenty of water.

A sample menu for the day should look like this:

  • for breakfast, eat 50 g of boiled fish or steamed fish and lettuce, washed down with 1 glass of kefir.
  • for lunch, 1 egg, 90 g of chicken fillet, and rye bread are eaten.
  • Another option: for breakfast, they drink a glass of chicken broth, eat 50 g of chicken breast and 3 loaves
  • for lunch, eat 50 g of veal, spinach, rye bread, an apple, and an orange.

Whichever option of express weight loss you choose, be sure to first go through the diagnosis and consult with your doctor to exclude possible contraindications


22 Jan 2021