Monthly Archives: February 2023

Which sport is right for your child?

Before you decide which sport is ideal for your child, you should at least study a little about the most popular sports sections that young parents prefer. (more…)


28 Feb 2023

Healthy food for weight loss. What and how to eat while playing sports?

To get their body in shape, many people choose sports. But in order to achieve a tangible result, some sports training is not enough. It is important to properly develop your diet. After all, high-calorie and harmful foods can overnight nullify all efforts even after the most intense workout.

Work on the acquisition of a beautiful figure should begin systematically. Even at the start, you need to determine the daily number of calories that is optimal for a person of your complexion. It is also important to calculate the BJU formula – the ratio of proteins, fats and carbohydrates you need to achieve your goal. Let’s talk about this in more detail.

Diet calorie content


Even if you started exercising to get rid of extra pounds, you can not reduce the dose of calories to a critical minimum. It is strictly forbidden to refuse food, but you need to eat right. Remember: if your body receives less than 1200 calories per day, metabolic failure and health problems cannot be avoided. In order for the metabolism to be correct, and the heart and blood vessels not to suffer, a person needs from 1200 to 1500 kcal per day. When the body receives less energy, it begins to intensively save what it already has, because it believes that now it will have to starve all the time. As a result of the slowdown in all vital processes, the weight loss procedure also becomes very slow.

Eating the right number of calories is an important part of losing weight. But getting these calories is worth only from healthy food. In addition, the body needs energy throughout the day, so not only the right set of products is important, but also their optimal distribution over several meals.

So, to lose weight, you need to consume at least 1200 kcal per day. The upper limit of this indicator is also available, but it depends on the constitution of the body and the proportion of daily sports loads. In any case, the calorie content of the daily diet cannot exceed 2300 kcal.

The right combination of proteins, fats, and carbohydrates

The composition of foods is as important as their calorie content.

For those who want to build muscle, you should eat protein foods. Protein contributes to the rapid set of muscle mass. The best foods are legumes, lean meats, low-fat milk and its derivatives, and eggs. Women should get at least 90 grams of protein per day, and men at least 130 grams. These values ​​can be a little more – it all depends on the lifestyle and level of physical activity. Sometimes it can be difficult to keep track of the amount of protein that has entered the body. When there is a risk of not receiving this important building material for muscles, experienced athletes use specialized protein shakes that completely cover the lack of protein.

Carbohydrates saturate the body with energy, which is vital for athletes. But carbs are different. Those found in sweets and other sweets are called “simple”. They won’t do any good. It is important to use other, “complex” carbohydrates. A large number of them are found in cereals, whole-grain bread, and vegetables. A full and proper carbohydrate breakfast will fill you with energy for the whole day.

Without the intake of fats in the body, the metabolism cannot proceed quickly, so fat-containing foods should be on the menu. But fat must also be correct. You can take it from seeds, redfish, high-quality vegetable oils, and nuts, but the amount should be controlled. The maximum daily dose of fat should not exceed 40 grams.

Water is the key to success

A beautiful, athletic and toned figure is impossible without a sufficient amount of water. The athlete should always have a bottle of clean drinking water at hand. Lack of life-giving moisture can cause dehydration and harm your health. Drink water both before and after your workout. With a strong feeling of thirst, you can take a few sips in the process of training.

Water is another source of energy. A sufficient amount of fluid prevents problems with the cardiovascular system, speeds up metabolism, rids the body of toxic substances, and rejuvenates.

At least 2-3 liters of water should be consumed per day. True, there are some restrictions: it is not recommended to drink 20 minutes before meals and within 60 minutes after the meal.


Training Nutrition

Classes with an empty stomach are only allowed in the morning, immediately after waking up. In the event that a workout is scheduled for the afternoon, a meal before it is required. But try to take at least 1 hour from lunch to the fitness room, and preferably 1.5 hours. To get the energy you need, it is better to eat foods rich in complex carbohydrates.

Studies have shown that after vigorous physical activity, a “protein-carbohydrate window” opens. This is the best time for those who want to build muscle. It is at this moment that you should drink a protein shake or eat some light protein product. But remember: it should be a snack. You can eat a full meal an hour and a half after training.

When exercising, do not forget about water. An acute feeling of thirst is unacceptable!

Nutrition for athletes: useful tips

– The number of meals should be increased. Eat a little and often. Optimal – 5 times a day with a break of 3 hours. Thus, in addition to breakfast, lunch, and dinner, you need to have a few light snacks (low-fat cottage cheese, vegetables, and fruits);

– the amount of food eaten at one meal should not be more than your palm;

– have breakfast with complex carbohydrates, you can add some protein foods to them;

– lunch should be dense, but at the same time, potatoes and pasta, which are familiar to us, in combination with fish and meat, should not be. It is better to dine with cereals in tandem with vegetables and proteins;

– dinner should be protein foods, you can add some vegetables to them. This will help restore strength and normalize muscle tone after active sports;

– if you play sports, fasting is strictly prohibited. Otherwise, exhaustion of the body cannot be avoided;

– Eat regularly and regularly. Haste interferes with the control of the quantity and composition of food;

– limit the amount of salt consumed to the minimum possible;

– in order to properly compose a diet, it is better to seek the advice of a specialist – a sports instructor or nutritionist.

Useful and harmful products for weight loss

If you set out to lose extra pounds with the help of sports, include the following products in your menu: buckwheat and oatmeal, seafood and fish, low-fat boiled meat fillets (turkey, rabbit meat, chicken), low-fat or low-fat dairy products, vegetables and fruit crops, dried fruits, herbs, vegetable matter, nuts.

So that your efforts are not in vain, exclude fatty meat, sweets, muffins, smoked meats, fast food, soda, sweet coffee and tea from the diet.

Sweet tooth, who cannot imagine their life without sweets and chocolates, can be advised to switch to marshmallows or marshmallows. They do not contain fat, but they should be consumed before lunch.

Sample menu for the day

If you have started training, you need to know how to properly compose a diet and distribute products. A sample menu for the day will help:


– 160 grams of oatmeal boiled in water;

– 1 teaspoon of honey;

– fruits – 110 grams;

– nuts – 10-12 pieces.


– unsweetened coffee or tea;

– sandwich: a slice of whole grain bread and cheese.


– buckwheat – 110 grams;

– vegetables and greens – 160 grams;

– vegetable oil – 1 teaspoon;

– hard-boiled chicken egg.


– cottage cheese product of low-fat content (up to 5%) – 100 grams.


– boiled meat – 150 grams;

– vegetables (excluding potatoes) – 150 grams;

– greenery.


28 Feb 2023

Strength Training with Weights

Power training

Weight training is very helpful. The results of the research have revealed that the full benefits and effectiveness of strength training can be felt by doing it just a couple of times a week, setting the duration of classes to 15 to 20 minutes. (more…)


27 Feb 2023

Cardio workout at home

All about cardio

Cardio training is understood as a physical load exerted on the entire CCC (cardiovascular system) by methodically performing the same exercise for some time. (more…)


26 Feb 2023


If you decide to exercise to build muscle mass, want to lose weight, or just start a healthy lifestyle, start counting calories. By correctly calculating consumption rates and drawing up a nutrition plan, you can achieve your goal faster and safer for your health. In this article, we will tell you how many calories you need to lose weight, how to correctly calculate the calorie content of dishes for building muscle mass, and why cereals need to be weighed before cooking.



12 Feb 2023


Why do muscles hurt after exercise?

Sometimes after physical exertion, we experience pain. Most often this happens the next day after an active workout, although in some cases the peak of discomfort occurs on the second or third day after class. As a rule, muscles hurt in beginners, but even those who have been fond of sports and fitness for a long time are still not immune from muscle pain. The fact is that during active training we get microtrauma. They are safe for our health, but the body reacts to them with pain. In this case, this is good news, because it is as a result of the healing of muscle micro-tears that an increase in the volume and weight of the muscles occurs. (more…)


10 Feb 2023


The military bench press is mainly aimed at working out the front deltas. Some mistakenly believe that this exercise was invented by the SEALs and popularized by bodybuilders. In fact, the exercise has been known for a long time, and powerlifting competitions and the introduction of crossfit complexes into training contributed to the popularization. In this article, the Spirit fitness club team. Fitness will tell you what options exist, what are the differences from the military press, and what mistakes even experienced athletes make.

The following muscles are actively working in the military press:

  • deltoid;
  • large chest;
  • triceps muscles of the shoulder;
  • anterior dentate;
  • supraspinatus muscle.
The basic exercise with the classic technique (standing with a barbell) involves many muscle groups, but it pumps the front deltas best of all, making the shoulders visually more voluminous. At the same time, unlike the press for the head, the movement is natural for our body, “does not break” the usual movements in the shoulder joints. Another benefit is that the military bench helps prepare the body and learn the timing for other benching exercises in the future.
Failure to follow the technique can result in injury. This usually happens if the athlete takes too much weight or holds the bar with the wrong grip (too wide or narrow, does not control the placement of the neck in the center of the palms). Weak back muscles (this is especially true for office workers) can prevent you from working at full amplitude, which will reduce efficiency, so a beginner should discuss with the trainer the appropriateness of this exercise.
You can not press the barbell from the chest with pain in the wrists, elbows and shoulder joints, with injuries and diseases of these joints. In case of problems with the spine, it is also recommended to consult a doctor first.

There are several options for the military press: with a barbell and dumbbells, sitting and standing. Choose a technique depending on the purpose.

  • Strength growth. In this case, you can work with both shells, but you can take more weight while standing than sitting.
  • Working deltas. 2014 study showed that the vertical dumbbell press is the best exercise to load the anterior bundle of the deltoid muscle.
  • Increased tone and increased muscle mass. More muscles are involved when the bench press is standing.
  • Reducing the load on the spine. The sitting position helps to take some of the load off the spine. The type of projectile doesn’t matter.
The military press is a heavy exercise that involves several joints, so the warm-up cannot be ignored. Increasing elasticity and warming up muscles, joints and ligaments help reduce the risk of injury.
Perform preliminary and special warm-ups. Preliminary: make circular movements with your shoulders, elbows and hands, knead each joint for 30 seconds. A special warm-up involves performing a military bench, but with less weight than what you use in working sets. Its purpose is to prepare the joints and muscles for the load, and not to load them.
Before talking about the correct technique, let’s take a short digression and explain how this exercise differs from the military and overhead presses, with which it is constantly confused.
The Military Press is a bench press exercise with a barbell in the prone position. And not just lying down, it is important here that the legs do not rest on the floor or bench: they are bent at the knees, crossed in the calf area and kept in weight. The main load falls on the muscles of the chest.

Press from behind the head – a more traumatic exercise, requires high elasticity of the muscles of the chest and shoulders. Such a movement is rarely used in everyday life, it is less characteristic of the joints, and the range of motion is less than when working from the chest.

Standing with a barbell

At the beginning of the exercise, the bar should be placed on racks at shoulder level, so it will be more convenient for you to remove it. To remove, grab the bar, put one foot forward, squat slightly and lift the barbell, then take a side step back, stepping out of the rack.
Hold the bar with a medium (shoulder-width) straight closed grip, lower it to chest level and check that it rests on the center of the palms. The legs should be parallel to each other, the forearms should be perpendicular to the floor throughout the exercise.
Squeeze the bar as you exhale: the movement of the hands should not be strictly vertical, but slightly in an arc. At the peak, the arms are straightened, the head looks forward. Then slowly lower the bar to chest level. During the push, do not help with your legs, the top should work.


09 Feb 2023


Stress haunts us every day. This is especially noticeable in large cities, when the pace of life dictates its own conditions, and it is far from always possible to find harmony. Meditation tips can be found from many “gurus”, but more often than not they don’t work because it requires a cleansing of the mind and body
And how to cleanse the body if the stress accumulated during the day cannot find a way out?
Sports will help. How – today we’ll figure it out!



08 Feb 2023


Gym training has its positive aspects. Classes are held in any weather, ideal conditions are created indoors. However, many professional athletes and coaches prefer outdoor fitness. (more…)


06 Feb 2023


On the street, you can immediately distinguish people who are engaged in physical exercises. They are slimmer, more smiling, full of inner energy, look younger than their peers. A certain cult of a combination of high spirituality and a beautiful, strong body is being formed. Therefore, interest in systems of physical improvement has sharply increased. (more…)


04 Feb 2023