Monthly Archives: June 2023

What are the benefits of protein hydrolyzate

The history of the creation of sports nutrition supplements hydrolyzed protein isolate (abbr. protein hydrolyzate ) began in the United States, in the late 60s. last century. At this time, the Protein supplement was launched. The ideological inspirers of the creation and owners of the manufacturing companies of this most popular type of sports nutrition were legendary trainers and promoters – bodybuilder Joe Weider and weightlifter Bob Hoffman. Arnold Schwarzenegger and other stars of the Mr. Olympia tournament were involved in the promotion of soy protein powder, namely, the first protein supplements were made from these beans. (more…)


30 Jun 2023

What is pumping. Interesting Facts

Today, all professional bodybuilders, without exception, include pumping in their training program, as well as most amateur athletes who build and maintain the shape of their new body in gyms. Willingly or involuntarily, but almost everyone refused strength work in favor of pumping , even those who have no idea about pumping. What it is and why it is needed is the topic of our conversation. (more…)


28 Jun 2023

Exercising outside to lose weight: it really is more effective

Why is it good to exercise outside?

Vitamin D replenishment

Due to climatic conditions, more than 80% of people experience a lack of vitamin D. The body receives it when exposed to sunlight. Try replacing the treadmill with a walk or jog outside.

Increasing the level of oxygen in the blood

Oxygen activates mental performance, improves the processes of internal organs, improves immunity, and promotes weight loss. A regular increase in oxygen consumption, combined with physical activity, leads to the active breakdown of fats.

Greater training efficiency

Running on the track at the gym is not the same as running in the park. Running with the help of a simulator differs from the classic one in that there is practically no proper pushing of the torso with the legs on the track. This is due to the fact that the simulator performs the function of pushing the body, and you only need to rearrange your legs. In addition, outdoor training is freedom and the choice of the route at your discretion. So, for psychological unloading, training on the street is preferable.


During outdoor training, you can combine any kind of physical activity: a short run, half an hour of martial arts, and at the end – yoga asanas and breathing exercises. Everyone can do what they love – without the restrictions dictated by a trainer or a group training program at a fitness club. Even an active walk around the city for 40 minutes is already a great load.

Where to train outside


Popularization of a healthy lifestyle has had a positive impact on the number of well-equipped sports grounds in the courtyards of the city. Perhaps this is the easiest option for outdoor training. In almost every yard you can find bars, horizontal bars, crossbars and benches.

Parks and squares

A more comfortable option for those who love running, Nordic walking or cycling. Here you can run crosses, do some exercises with the help of benches or trees.

Stadiums and arenas

The advantage of specialized sports grounds is that you will find all the attributes for a quality workout on them. In addition, a special running surface is a big plus. On it, the feet and joints will be less tired and receive a comfortable shock load.

How to eat before a workout

The optimal time between eating and playing sports can be considered a period of 2.5-3 hours. It is important to say that not only a short break between food and training will negatively affect activity, but also a break of more than four hours. If this happens, the body has nowhere to take energy from

What to eat before a workout

  • Proteins: Poultry (chicken, turkey), lean white fish (tuna, cod), eggs.
  • Sources of complex carbohydrates: vegetables (celery, lettuce, carrots), potatoes, rice.
  • Vegetable fats (omega-3): flaxseed oil, olive oil, fish oil.
  • Water must be present in the training process at all times.

How to train outside

Always start with a warm-up: this can be a light run on the terrain for about five to seven minutes.

The simplest exercises to perform on the street will be:

  • push ups:
    • plank;
    • pull-ups;
    • jumping rope;
    • burpee.

22 Jun 2023

How to do push-ups to get beautiful and toned arms: exercises

Push-ups from the floor are one of the main exercises among group or personal programs in the gym. And at the same time one of the simplest. But many people forget that the body gets used to performing the same actions that do not bring results if you do not change and increase the load.



20 Jun 2023

What to do if the pressure drops sharply

What pressure is considered normal in a person

  • normal pressure is 120/80, but the indicator depends on many individual factors, so doctors allow deviations in a certain range;
  • low (hypotension) – 90/60;
  • elevated (hypertension) – higher than 140/90.



18 Jun 2023

How to relieve muscle pain after exercise and training

Causes of muscle pain after exercise

When you exercise, the muscles experience mechanical stress, which leads to microtrauma of the muscle fibers. After this, an inflammatory process begins, which can last for several days. This explains why muscles not only hurt immediately after a workout, but also the next day or even later.

In addition, stress on the muscles can lead to the accumulation of lactic acid, which can also cause pain. It is formed in the muscles with a lack of oxygen and is used as an energy source. Lactic acid can build up in muscles during intense exercise, causing feelings of fatigue and pain.

How to relieve pain after a workout

What helps if the muscles are very sore after exercise?


Stretching is an important part of any workout. It improves blood circulation in the muscles, helping them recover and relax faster. In this case, attention should be paid to the correct stretching technique so as not to cause additional harm.


Massage is another effective way to deal with post-workout pain. It helps improve circulation, reduces tension and spasms, and helps speed up recovery. If you can’t afford a professional massage, you can use self-massage with a roller or tennis ball. It is also useful to lie down on a needle rug.

Alternating cold and warm

You can take a cool shower after your workout, or use a cold compress and then warm up, such as with a hot bath or a heating pad.

Healthly food

Nutrition plays an important role in post-workout recovery. For example, eating protein helps repair damaged muscle fibers, while eating carbohydrates replenishes glycogen stores that are depleted during exercise.


Rest after training is as important as the physical process itself. When you relax, the body repairs damaged muscle fibers and replenishes energy reserves. If you don’t give your body enough time to recover, it can lead to muscle strain, pain, and even injury. In addition, rest helps reduce stress levels in the body and improve performance.


13 Jun 2023

How to remove fat folds under the arms: life hacks

Underarm fat in women is a common cosmetic problem that can be managed at home without resorting to surgery or other special procedures.

Why does armpit fat appear

The accumulation of fat in this area is provoked by the following factors:

  • excess body weight;
  • low physical activity;
  • incorrect posture;
  • uncomfortable tight clothing.

How to remove wrinkles under the arms

It is important to start with the fact that it is impossible to selectively lose weight in certain areas of the body, and in problem areas, the process of weight loss occurs more slowly. However, if your goal is to reduce underarm creases, there are some methods you can use to help speed up the process.

Proper nutrition

A healthy balanced diet is the basis, without which it is useless to rely on sports, massages and cosmetic manipulations. Include more vegetables, fruits, protein foods, and healthy fats in your diet. Limit your intake of processed foods, sugar, and saturated fats. Control portion sizes and avoid overeating, keep a calorie deficit.

Exercises for the muscles of the shoulders and back

Strength training that targets the muscles in the shoulders and back can strengthen these areas and give you a toned look. Regular exercises such as pull-ups, push-ups, variations of dumbbell presses, and side raises will help build muscle and reduce underarm fat.


A super effective way to burn calories. Choose the type of activity you like. For example, long walking, running, swimming, cycling or exercise on the simulator. Try to give it at least half an hour a day.

Regular activity

In addition to training, it is important to constantly maintain physical activity. Simple measures like taking the stairs instead of using the elevator, walking or cycling instead of driving can burn even more calories.


Use massage movements or special massage tools to stimulate blood circulation in this area. This will help improve lymphatic drainage and reduce swelling, which helps break down body fat.

Cosmetic procedures

There are several cosmetic methods that can reduce underarm fat. It must be understood that these procedures can give limited results and should be used in conjunction with proper nutrition and physical activity. Here are a few of them:

  • Cavitation : With the help of low frequency ultrasound, fat cells in the armpit are destroyed. Destroyed cells are removed from the body naturally. Reduces fat volume and improves body contour.
  • Lipolytic injections: special preparations are introduced that contribute to the destruction of fat cells.
  • Liposuction: A surgical procedure that removes fatty deposits. Liposuction can be an effective method for removing underarm fat, but it is an invasive procedure and requires a recovery period.

Any cosmetic procedure should be carried out under the supervision of an experienced specialist and be tailored to individual needs. Results and effectiveness may vary depending on many factors, including the degree of body fat and the individual characteristics of the organism. Therefore, it is always recommended to consult with a professional before making a decision on cosmetic procedures.


13 Jun 2023

What to have for dinner to lose weight? Salad recipes for every day

Dinner is the most important meal of the day and plays a key role in the weight loss process. A properly selected menu for the evening will not only help you lose weight in a short time, but also improve the functioning of the gastrointestinal tract, give you energy and vigor in the morning, and even change the quality of your sleep (it has been scientifically proven that after a heavy and late dinner people have nightmares or just unpleasant , incomprehensible dreams). (more…)


07 Jun 2023