How to combine yoga and strength training


Combining yoga and strength training or not depends on what goal you set for yourself. The additional load of training to increase muscle mass will slow down recovery and adversely affect growth. If your goal is to keep your body in good shape, then yoga will perfectly complement your classes. (more…)

31 Jul 2023

Fitness workout for weight loss


you can attend effective weight loss workouts that will help you not only get rid of extra pounds and correct your figure but also improve your health. Before deciding on the choice of direction, it is necessary to study the nuances of each of them.


27 Jul 2023


I’ve been training for ten years now, and according to my observations, every second injury occurs due to the fact that there was no warm-up before training. Or was, but tyap-blunder.
Therefore, I am very glad that we met in this article! Today in the program: a little about the importance of a warm-up, what should be the right warm-up and a set of warm-up exercises that I do before each workout.


14 Jul 2023


Rapid weight loss is very harmful. Such weight loss can be justified when an athlete is preparing for a performance or a bride needs to fit into a wedding dress. In other cases, it is violence against the body. In addition, the weight is always returned with a large margin.
We tell you how to lose weight in a week and what will happen to your body after such extreme weight loss. And you already decide for yourself what suits you and what does not.


10 Jul 2023

Intermittent fasting wisely: 6 mistakes that prevent you from losing weight


Intermittent fasting is a fashionable nutrition system that allows you to get rid of extra pounds without serious restrictions. At the same time, you can not even reduce the total caloric content of the diet, the main thing is to eat according to the schedule. But you also need to be able to starve! We collect typical mistakes of beginners and suggest how they can be corrected.


04 Jul 2023

These four new types of protein may soon replace animal products – what do they taste like?

People refuse animal protein for various reasons: because of the state of health, religious beliefs, ethical considerations. Many are concerned that animal husbandry greatly affects the environment. However, proteins are necessary for a person to live normally, so scientists do not get tired of improving methods for the production of protein products – and they have achieved impressive results! We collected the most interesting discoveries – protein from the air, mushrooms, electricity …


01 Jul 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