Cart is empty GYM COURSE FOR BEGINNERS
Welcome to our website for the beginners’ gym course! Our goal is to help beginners familiarize themselves with the basics of training and motivate them to achieve their fitness goals. Let’s start together to create better and healthier habits for your life. Be persistent, patient, and follow every step of the course. Your body will thrive, become more resilient and stronger. You will be more motivated and in a great mood. Your body is your temple, so you must take care of its health and be as productive and capable as possible. By strengthening your body, you strengthen your mental and spiritual health. Our course covers everything you need to know about equipment, techniques, nutrition, and workout planning. With us, you will empower yourself, improve your endurance, and build a strong, healthy, and fit body. To start, download our training plan and follow our video tutorials that will guide you through each part of the workout. For any questions or support, feel free to contact us. We welcome you to Gym Center – Order of the Dragon! Start your journey towards a better body and health today!
The beginners’ gym course encompasses all the aspects necessary to successfully start training and achieve the desired goal. Participants will have the opportunity to learn the basics of nutrition so they can eat properly and provide their bodies with enough nutrients necessary for muscle growth and recovery.
In addition to nutrition, participants will learn how to properly use equipment and weights, as well as familiarize themselves with various exercises targeting different muscle groups. Furthermore, the course covers various breathing techniques, warm-ups, and stretches to prevent injuries and improve flexibility.
The course also includes motivational techniques and tips for goal setting and tracking progress. At the end of the course, participants will have excellent knowledge about training and nutrition, and they will be ready to embark on their journey towards a healthier and stronger body.
Health:
Health is a complex topic that encompasses many different aspects. However, there are some key things that are most important for maintaining good health:
“Do not fear missing an opportunity, fear living without them.”
Physical activity – Regular physical activity is key to maintaining heart and cardiovascular health, regulating body weight, maintaining strong bones and muscles, improving mood, and reducing the risk of various chronic diseases.
Proper nutrition – A diet that is rich in diverse fruits and vegetables, whole grains, healthy fats, proteins, and low in sugar and processed foods plays a crucial role in maintaining health and preventing diseases.
Adequate sleep – Good sleep has a positive impact on physical and mental health. Adults should aim to sleep between 7 and 9 hours per night, while children and adolescents should get even more sleep.
Stress reduction – Chronic stress can lead to various health problems. Regular physical activity, meditation, and other forms of relaxation can be helpful in reducing stress.
Social connection – Social support and connection with others can have a positive impact on mental health and reduce the risk of depression and anxiety.
These factors are just some of the key elements of good health. Each body and person are unique, so it is important to find the right balance for oneself and one’s health.
“Courage means facing fear and moving forward.”
Proper gym workouts can help in building muscles, increasing strength and endurance, reducing the risk of injuries, and improving overall health. Here are a few tips on how to exercise properly at the gym:
Adjust your workout program to your goals – Before starting to exercise, it’s important to consider your goals and tailor your workout program accordingly. Knowing what you want to achieve and the desired weight you want to reach is crucial.
Warm-up – Prior to the main training session, it’s important to warm up to prepare your body for exertion. Light cardio exercises such as jogging, brisk walking, or cycling can be good options for warming up.
Exercise technique – Proper exercise technique is key to avoiding injuries and achieving maximum efficiency. Always make sure to perform exercises correctly, and if you’re unsure about how to perform a particular exercise, ask a trainer to demonstrate it for you.
Rest intervals – It’s important to take short rest intervals between sets of exercises to allow your body to recover. These breaks will help you avoid muscle overload and injuries.
Gradual increase in load – Gradually increasing the load will help you avoid muscle overload and injuries. It’s important not to increase the load too quickly but rather do it gradually.
Consistency – Consistency is key to achieving desired results. It’s important to train regularly to allow your body to adapt to new demands.
Hydration – Exercise can lead to significant fluid loss, so it’s important to drink enough water during your workout.
These tips are just guidelines for proper gym workouts. It’s always best to consult with a fitness expert to create an exercise program that best suits your goals and needs.
“Life consists of challenges, not certainties.”
Before we start the course, we need to be realistic and open:
It is important for beginners in the gym course to understand that the path to a fit physique is not easy and cannot be achieved overnight. It takes time, patience, and perseverance to reach the desired goal.
Most people desire quick results, but that is not always possible. In most cases, body transformation requires long-term and consistent effort. It is important to commit to regular exercise and proper nutrition without expecting significant changes in a short period.
Patience is crucial because the body cannot transform overnight. It needs time to adapt to the new diet and exercise regimen. It is important to remain consistent in your efforts and not give up when it seems like you are not seeing progress.
Perseverance is also essential as there will be days when you feel tired or lack motivation for exercise. In those moments, it is important to remind yourself of your goals and why you started this journey. Do not let temporary disinterest prevent you from achieving your goal.
With patience and perseverance, you can reach your desired fitness level. Stay determined, focused, and remember that this is a long process that requires time and effort. When you achieve your goal, you will be glad that you were patient and persistent because it will be the reward for your hard work and dedication.
Before deciding to start going to the gym, it is important to understand the significance and benefits it can provide. The gym is one of the most popular forms of exercise today, and its numerous advantages are why more and more people are incorporating this type of physical activity into their lives. The gym offers many benefits for maintaining our physical and mental health.
Health – Exercising in the gym is one of the best ways to maintain good health. Regular exercise can help maintain a healthy cardiovascular system, reduce the risk of chronic diseases, and improve overall health.
Improved self-confidence – When you work on your body and see the results of your hard work, it can boost your self-confidence and self-esteem. This can help you feel better in your own skin and more comfortable in your body.
Building strength and muscle mass – The gym is an ideal place for building strength and muscle mass, with various types of equipment that allow you to train different muscle groups.
Stress reduction – Exercising in the gym is also a great way to reduce stress and anxiety. Exercise can increase the production of endorphins, known as “feel-good hormones,” which can help reduce stress and improve mood.
Enjoyment – Exercising in the gym can be fun and interesting, especially when you connect with other people who share your passion for a healthy lifestyle. This can help motivate you and provide the necessary energy for achieving your goals.
Increased energy and endurance – By training in the gym, you improve your endurance and increase your energy levels, enabling you to better cope with daily activities.
Maintaining a healthy diet is very important for several reasons:
Improvement of health: A healthy diet can help prevent and maintain overall health, reducing the risk of heart disease, diabetes, hypertension, cancer, and other illnesses.
Improvement of mental health: A healthy diet can help improve mood and reduce stress.
Maintaining optimal weight: A healthy diet allows you to maintain an optimal weight by providing the necessary energy without excessive calorie intake.
Enhancement of performance: A healthy diet aids in improving physical and mental performance, enabling you to better cope with daily activities.
Boosting the immune system: A healthy diet contributes to strengthening the immune system, making it easier to combat infections and diseases and boosting your immunity.
Improvement of appearance: A healthy diet helps enhance the appearance of skin, hair, and nails, giving you a more radiant and healthier look. Eat a variety of foods: To obtain all the necessary nutrients, consume a wide range of different types of food.
Limit sugar and salt intake: Excessive consumption of sugar and salt can increase the risk of heart disease and hypertension. Increase fiber intake: Fiber is important for proper bowel function and helps maintain an optimal weight.
Drink enough water: Water is essential for proper bodily functions and helps maintain healthy skin.
Eat more vegetables and fruits: Vegetables and fruits are rich sources of vitamins, minerals, and antioxidants, which are important for health.
Limit meat intake and increase fish consumption: Fish is rich in omega-3 fatty acids, which are important for heart health.
Plan your meals: Create a meal plan to know in advance what you will eat and prevent unplanned overeating.
Incorporate moderate alcohol consumption: Moderate alcohol consumption (such as a glass of beer, wine, or a shot of liquor) can have a positive impact on health, but excessive consumption can have negative consequences.
Include plant-based oils and probiotics in your diet: Plant-based oils are a source of healthy fats, and probiotics provide fiber, vitamins, and minerals.
Include foods you enjoy in your diet: By incorporating foods you enjoy into your diet, it will be easier to adhere to your meal plan.
Benefits of Fitness: Weight loss is just one of the goals of fitness exercise, but it shouldn’t be the sole priority. Fitness exercises contribute not only to a good appearance but also to a better quality of life. Exercise is not just about being active; being active improves the quality of our lives. Find 60 minutes of free time four times a week and start exercising. Begin with walks, jogging, or gym workouts. Let exercise become a habit first, and then you can progress to longer and more intense workouts. To make exercise a habit, you need to be patient, which means it takes time for our minds and bodies to adapt to exercise and build stamina. Listen to your body, get to know it better, and you’ll be able to create fitness exercises that suit your body. You don’t have to do the same exercises all the time; mix them up. Learn to appreciate your body. For exercise to become a part of your life, you must love exercising, and it must become a part of your daily routine.
Fitness Training: A good fitness training program must satisfy five elements. Make sure to include aerobic exercise, strength training, stretching exercises, core strengthening exercises, and balance exercises in your training. By adhering to these five elements of fitness training, you will get the most out of your physical activity.
Strength training exercises increase bone density and maintain muscle mass. There is a wide range of fitness equipment and weights available for muscle strengthening.
Stretching exercises improve joint mobility and promote better posture. Regular stretching exercises also help reduce stress.
Balance exercises are crucial because as we age, our balance center gradually declines, which can result in bone fractures.
Fitness exercise, in the long run, ensures a better, higher quality, and healthier life.
“Life is short, you won’t regret it if you live it on your own terms.”
If you have decided to start going to the gym, the first steps can be a bit confusing. However, with a few simple steps, you can prepare yourself and start your journey towards a healthier and stronger body.
Before starting any fitness, sports, or recreational program, you should consult with a doctor. This is especially important for those who have any chronic illness or acute condition.
If you have conditions such as high blood pressure, diabetes, coronary problems, respiratory issues, asthma, arthritis, bone and joint problems, pregnancy, or any other condition that causes specific limitations, your doctor will best determine what, how, and how much exercise is right for you. The same applies to acute illnesses. In most cases of chronic illnesses, doctors will encourage you to exercise, while in acute cases, exercise should be postponed until the condition improves.
When deciding to join a gym, check if there are several in your neighborhood. If so, visit them all and choose the one where you feel most comfortable. Also, check if the workout space is clean and organized. Is the staff friendly, knowledgeable, and willing to help you whenever you ask for advice? Is the space overcrowded with equipment or people, leading to frequent crowding?
In the gym: If you are just starting out, a qualified professional (feel free to ask for their credentials, as it concerns your health) should show you all the equipment, explain their names, functions, and how to use them correctly. Of course, no one expects you to remember all that information on the first visit, so it is crucial that the same person accommodates you and kindly shows and explains everything again on your second, third, or any subsequent visit if needed.
I repeat, this is about your health, your spine, your muscles, and joints. Frequent improper use of equipment or weights, combined with progressively increasing weights, can cause micro-traumas that your body remembers, turning exercise in the gym into an enemy rather than a means to maintain and improve your health, which is why you started exercising in the first place.
Proper use and execution of each exercise or piece of equipment are very important. A qualified professional should create a program specifically for you, individually, based on your needs, interests, and desires. Of course, the program differs for someone who wants to strengthen their abdominal muscles and glutes with weight exercises compared to someone who wants to improve their aerobic capacity (fitness) and strengthen their back muscles due to sitting a lot at work. It also differs for a complete beginner, recreational exerciser, or an elite athlete who wants to work on a specific body part due to an injury. That’s why you chose the right course, a beginners’ course that explains every step and introduces you to proper exercise execution and everything else every beginner needs to know before starting their first training session and entering the gym. How to perform exercises, how to stretch, how to warm up, how to manage nutrition, and everything necessary to achieve your desired goal.
“Courage is saying ‘yes’ when everyone else says ‘no.'”
Posture: Be aware of your posture and exercise in a way that promotes proper alignment. If you’re aware of poor posture during exercises, make sure to correct it. Check your posture. Are you sitting or standing up straight? Proper posture is important both during exercise and in everyday life. Posture can tell a lot about one’s self-confidence. When walking, do you mostly look at the ground or straight ahead? Body posture is not only crucial for self-confidence but also reduces strain on the body. When we slouch, the weight of the body shifts forward, creating additional strain on muscles and joints. Poor posture can also result from shortened muscles and tendons on one side of the body and elongated ones on the other. Due to this imbalance and unevenness, muscles and tendons are unable to support the body properly. However, you’re on the right track! Head to the gym and focus on strengthening specific muscles!
Breathing: It is very important not to hold your breath during exercise, with each repetition. The most common breathing pattern is exhaling when exerting force against gravity or expanding the chest – inhaling. It is much more important not to hold your breath than to constantly think about when to inhale and when to exhale.
Lifting Technique: Lifting free weights, dumbbells, or any other load from the ground requires a specific technique. If you’re not careful, the strain can be reflected in the lower back, which can result in spinal injuries. Always lift like this:
- Bend your knees when lifting the weight from the ground.
- Straighten your back while lifting the load, so that you use your leg muscles more than your back muscles.
- Engage your abdominal and gluteal muscles during the lift and keep them active even when lowering the weight.
- Keep your head straight, i.e., your neck in line with your spine.
- As a recreational lifter, try to make your body weight greater than the weight you are lifting.
EVERYTHING YOU NEED TO KNOW ABOUT THE GYM:
“Life is beautiful, don’t let fear stop you.”
Why is physical activity important?
First and foremost, I would mention the health significance, although unfortunately, it is not the primary reason for most people starting some form of physical activity. In terms of health, physical activity provides many benefits such as reducing the risk of cardiovascular diseases and diabetes, improving metabolism, reducing body fat…
In addition to the visual appearance of the body, which is one of the most common motivators, physical activity helps in relieving stress, making people happier, more satisfied, and influencing self-confidence…
What are the misconceptions people have about the gym? I most commonly encounter the misconception related to weights, especially among women. Many women avoid lifting weights because they fear they will gain too much muscle mass and lose their feminine figure. So ladies, don’t worry, lifting weights won’t make you overly muscular if you pick up a few kilograms.
Many people also have the opinion that the gym resembles a fashion runway where all the fit and toned people walk around, so they give up on the idea of starting. On the contrary, everyone who wants to train is welcome in the gym.
What are the most common mistakes in the gym? One of the most significant dangers is improper execution of exercises and lifting weights that exceed one’s own capabilities. This can lead to serious injuries, and it would be best to have someone supervise you during the first few workouts until it becomes routine. Also, one of the major mistakes we have personally encountered is starvation. A person didn’t eat anything the whole day, driven by the desire to lose weight quickly, and then fainted during the evening workout. Weight loss is a process, and it doesn’t happen overnight, so it is crucial for people to be patient and aware of that. We have also noticed that many people neglect the time spent in the gym. Our advice is that a training session should last no longer than 1 hour and 15 minutes. Anything beyond that is excessive.
What should a beginner’s training look like? The most important thing is to warm up properly, although it may be the most boring part of the workout, it serves as injury prevention. Our recommendation is to warm up for 10-15 minutes. I believe that simply running on a treadmill is not enough; be sure to perform some warm-up exercises to prepare all the joints for the work.
As for the weight you work with, it is individual. Never choose a weight that is too difficult for you to work with. Also, if you feel that a particular exercise is too easy for you, increase the weight to make the exercise effective.
Many people neglect stretching, even though it is crucial for muscle flexibility and injury prevention. During the break between two exercises, stretch the muscle you have worked on for 10-20 seconds. At the end of the training, stretch your whole body for 10-15 minutes. Don’t ever skip that!
“No training is difficult when compared to the results you will achieve.”
Rules of conduct in the gym:
Your bag should include: clean workout shoes, comfortable clothing that won’t restrict your movements, a towel, and a water bottle.
If you tend to sweat a lot, it’s a good idea to bring deodorant or any other means to manage unpleasant odors so as not to disturb others in the gym (this is normal hygiene practice, especially for those with stronger hormones or excessive sweating). It would also be beneficial to bring an extra shirt that you can change into during your workout. This will help you feel more comfortable and create a pleasant environment for yourself and others.
Place your towel on every machine or equipment you use for hygienic reasons, as many people pass through the gym before you.
Respect your surroundings by not engaging in long conversations on your phone if it rings. Nobody wants to listen to that. Also, try to minimize phone usage during your workout and focus on your training. It’s important for the effectiveness of your workout and not to waste the valuable time you’ve set aside for your health and well-being.
I hope these expert tips have helped and encouraged you to start training. My advice is to activate your physical activity as soon as possible, enroll in a gym, and incorporate healthy habits into your life. Later on, you can also explore specific sports like swimming, hiking, or anything else that brings you joy and seems interesting. I have personally experienced significant changes, primarily in terms of health and physical appearance. Give it a try, and I’m confident you’ll make a big change for yourself! A healthy body leads to a healthy mind!
DIET: How should your diet look when going to the gym:
Proper nutrition plays a crucial role in supporting your fitness goals and overall well-being. Here are some general guidelines for a gym-goer’s diet:
Balanced Macronutrients: Include a combination of carbohydrates, proteins, and healthy fats in your meals. Carbohydrates provide energy, proteins aid in muscle repair and growth, and healthy fats support various bodily functions.Sufficient Protein Intake: Consume enough protein to support muscle recovery and growth. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources like tofu or quinoa.Complex
Carbohydrates: Choose complex carbohydrates such as whole grains, fruits, vegetables, and legumes. These provide sustained energy and essential nutrients.
Hydration: Drink plenty of water throughout the day to stay hydrated. Water is essential for proper bodily functions and helps maintain optimal performance during workouts
.Nutrient Timing: Consider the timing of your meals in relation to your workout. Have a balanced meal or snack containing carbohydrates and protein before and after your workout to fuel your body and support recovery.Portion Control: Pay attention to portion sizes to avoid overeating. Focus on consuming nutrient-dense foods rather than empty calories
.Listen to Your Body: Everyone’s nutritional needs may vary, so listen to your body’s hunger and fullness cues. Adjust your food choices and quantities accordingly.
Remember, it’s always a good idea to consult with a registered dietitian or nutritionist to personalize your diet plan based on your specific goals and dietary needs.
Note: Please consult a healthcare professional or certified nutritionist for personalized advice related to your diet and exercise routine.
“In a healthy body, a healthy mind.”
Breakfast: This meal should be rich in proteins and fibers, such as eggs, avocado, Greek yogurt, or oatmeal with a little honey and walnuts.
Snack: Snacks should consist of fruits or a green smoothie with protein powder.
Lunch: Lunch should include protein-rich foods such as chicken, fish, or tofu, with vegetables and a piece of whole grain bread.
Snack: Snacks should consist of a few pieces of fruit or a small portion of nuts.
Dinner: Dinner should include protein-rich foods such as chicken, fish, or tofu, with vegetables and whole grain rice or potatoes.
Snack: Snacks should consist of a little yogurt with honey or a few pieces of fruit.
Note: Include a large amount of water, vegetable juices, and herbal teas, while avoiding high-calorie foods, processed foods, and sweets. Incorporate physical activities into your schedule and plan your meals in advance. In addition to the gym, activities such as swimming, cycling, or running in nature and hiking can be included.
Note: This dietary recommendation is general in nature, and it is advisable to consult with a nutritionist or diet expert to tailor it to your individual needs and goals.
PROTEINS, CARBOHYDRATES, AND FATS: Carbohydrates are a source of energy and are important for the body during exercise. This macronutrient should provide you with enough energy to sustain your body during intense workouts.
Here are a few carbohydrate-rich food products:
Testenina, Rice ,Potatoes ,Wheat bran, Bananas, Jam, Fruit ,bars ,Honey,Whole, wheat bread, Dried fruit mix
Of course, these are just some options. It is important to choose healthy and quality carbohydrates that will provide enough energy during training. It is also always good to consult with a nutrition expert to ensure that sufficient carbohydrates are consumed for each individual based on their individual needs and goals.
Proteins are important for the body as they are crucial for muscle repair and growth. If you want to increase muscle mass and strengthen your body, it is necessary to consume enough protein in your diet.
Here are a few food products that are rich in proteins:
Meat (e.g., chicken, beef, pork) Fish (e.g., salmon, tuna, cod) Eggs Cottage cheese Tofu Soy milk Protein-rich vegetables (e.g., peas, lentils, broccoli) Nuts (e.g., almonds, hazelnuts) Protein bars Protein powder
Of course, these are just some options. It is important to choose quality proteins that will ensure that the body receives enough essential amino acids necessary for muscle growth and repair. It is also always good to consult with a nutrition expert to ensure that sufficient protein is consumed for each individual based on their individual needs and goals.
Fats are important for the body as they are necessary for various functions in the body, including hormone production and healthy cell membranes. Although excess fat can be harmful to health, healthy fats are essential for optimal body functioning.
Here are a few food products that are rich in healthy fatty acids:
Olive oil Avocado Nuts (e.g., almonds, walnuts) Fatty fish (e.g., salmon, sardines) Flaxseed Lentils Chicken breast Pork Eggs Almond or peanut butter
Of course, these are just some options. It is important to choose quality fats that will ensure that the body receives enough healthy fatty acids. It is also always good to consult with a nutrition expert to ensure that sufficient healthy fats are consumed for each individual based on their individual needs and goals.
WHAT IS NUTRITION MADE OF: Nutrition is divided into three main types: carbohydrate-rich food, protein-rich food, and fat-rich food. Carbohydrates are the primary source of energy, proteins are essential for tissue building and maintenance, and fats are necessary for many vital functions in the body. In order for the body to function properly, it is necessary to consume appropriate amounts of each type of food.
Your body weight depends on the intake of calories (caloric surplus-caloric deficit) during the day, but do we know what calories are? I will now explain to you what calories are and what their purpose is.
WHAT ARE CALORIES?
Calories represent a measure of the energy found in food. Most of us often use the term “calories,” but that’s not entirely accurate. When we talk about the energy value of food, we actually refer to kilocalories (kcal), also known as “calories” in everyday language, because the calorie (cal) is too small of a unit to express the energy content of food, resulting in very large and complicated numbers to work with. For example, 100 kcal is actually 100,000 cal, which is a significant number of calories for a bite of your favorite food. So, you might wonder how these values are determined…
The answer lies in something called a calorimeter bomb (yes, it’s a bomb, not a mistake :)). It consists of a double wall with water in between, and it is used precisely for determining the caloric value of food. Here’s how it works: The desired food in a specific quantity is placed inside the bomb, which is then completely burned, and the resulting heat increase in the surrounding water is measured. 1 kcal represents the energy required to heat 1 liter of water by 1 degree Celsius.
Almost all edible foods contain calories (with the exception of some spices and teas), and these calories come from the following macronutrients (macronutrients meaning “large nutrients” essential for life): proteins, carbohydrates, and fats. Each food usually contains a combination of these macronutrients, which collectively contribute to the total caloric value of the food. But how does it work, you ask? Here’s the answer:
1 gram of protein provides 4 kcal. 1 gram of carbohydrates provides 4 kcal. 1 gram of fat provides 9 kcal.
For example, let’s consider 100 grams of peanuts, which contain the following macronutrients: 24 grams of protein, 21.5 grams of carbohydrates, and 50 grams of fat. The calculations would be as follows: 24 g of protein x 4 kcal/g = 96 kcal 21.5 g of carbohydrates x 4 kcal/g = 86 kcal 50 g of fat x 9 kcal/g = 450 kcal
The total kcal in 100 grams of peanuts would be 632 kcal.
So, when we talk about the energy value of food, we are essentially referring to the content of proteins, carbohydrates, and fats. More detailed explanations of macronutrients will follow in subsequent texts.
The calories we consume from food serve as our source of energy. Every process in our body that requires energy utilizes the energy obtained from food because our bodies cannot create energy on their own (that ability is only possessed by organisms that perform photosynthesis, such as plants).
The fate of the energy obtained from food can be as follows:
- It can be immediately utilized for various functions, or
- It can be stored for later use when the body requires it, in the form of fat (in fat cells) or glycogen (in muscles and/or the liver).
Given that our bodies need energy from food to survive, a logical question arises: How many calories (kcal) does a person need every day? The answer to that question is complicated because the exact amount of calories a person needs throughout a day varies due to numerous factors such as gender, age, height, weight, daily physical activity, health condition, nutritional status, etc. However, thanks to numerous scientists, there are formulas that provide very precise estimates (tested on tens of thousands of individuals in numerous studies) of a person’s daily energy requirements.
These formulas work based on body weight, height, age, and daily activities. The results provide excellent starting values that can be further adapted to the individual needs of each person. This way, you can determine the EX
“Training is not just in the body, it is in the spirit.”
“In the course, you will have a nutrition calculator made just for you! We think about our clients and want you to succeed.”
CALORIC BALANCE: Since caloric balance is something you have probably heard of but are not sure of its exact meaning and definition, I will start with a brief explanation. Caloric balance is the relationship between the calories consumed by the body and the calories expended by the body during a given time period.
Just to remind you briefly, calories are the unit of measurement for the energy in food and beverages. They are ingested through food, and the body uses them for movement and all bodily functions. Calories can be immediately utilized or stored as fat in adipose tissue or as glycogen in the liver and muscles. They can also be stored as muscle mass.
There are 3 states of caloric balance:
Negative caloric balance (hypocaloric diet) – This is a state in which a person uses (the body uses energy for maintaining bodily functions and movement) MORE calories than they consume through diet. Since fewer calories are consumed than expended in the body, the body uses its calorie reserves from fat tissue and muscle tissue (preferably more from fat and less from muscle tissue), which are burned to compensate for this deficit. It’s important to note that due to all of the above, negative caloric balance ALWAYS leads to WEIGHT LOSS. For example, if a person has daily energy requirements of 2500 kcal and they consume 2000 kcal through their diet, they are in a negative balance.
Neutral caloric balance (eucaloric diet) – This is a state in which a person consumes the SAME amount of calories as the amount expended by the body. Since the same amount of calories is consumed as expended, BODY WEIGHT REMAINS THE SAME. Of course, it is impossible for body weight to be exactly the same every day (due to fluctuations in water content, timing of measurements, etc.), but it refers to the average weight over a week or a month. A person who is in a neutral caloric balance will have the same weight at the beginning and end of the month. For example, if a person has daily energy requirements of 2500 kcal and they consume 2500 kcal through their diet, they are in a neutral balance.
Positive caloric balance (hypercaloric diet) – This is a state in which a person consumes more calories through their diet than the body expends. Since there is an excess of calories, they can be stored as fat tissue, muscle tissue, and glycogen (in the liver and muscles). Positive caloric balance will ALWAYS result in WEIGHT GAIN. For example, if a person has daily energy requirements of 2500 kcal and they consume 3000 kcal through their diet, they are in a positive balance.
Okay, we have defined caloric balance and explained the 3 states. Now, onto the real question, why is it important at all?!
It’s important because caloric balance is the MOST IMPORTANT variable when it comes to changing body composition (that’s a fancy term for changing the appearance of the body, building muscle mass, and losing body fat). It has the greatest impact on whether body fat will be lost, body weight will be maintained, or muscle/fat gains will be achieved. To simplify, caloric balance is the most critical factor in the process of achieving your desired appearance, fitness, strength, health, and so on.
Conclusion:
When you are in a negative caloric balance, you will lose body fat. Whether the lost weight is fat, muscle tissue, or water depends on the type of physical activity, the magnitude of the negative balance, the composition of the food ingested, the quantity and quality of sleep, stress levels, etc.
When you are in a neutral caloric balance, body weight will remain the same during the period of such a diet. There’s nothinginteresting to add here anymore.
When you are in a positive caloric balance, body weight will increase. Whether the weight gain is fat, muscle tissue, or water depends on the type of physical activity, the magnitude of the positive balance, the composition of the food ingested, the quantity and quality of sleep, stress levels, etc.
“Every minute spent in the gym is a minute less for illness.”
“Discover the importance of proteins, carbohydrates, and fats for your health and vitality.” :
Foods Rich in Protein – Melt Fat and Build Muscles:
We all know the importance of protein in our diet for our health, but let’s remind ourselves – proteins are the building blocks of organs, muscles, skin, and hormones.
Our bodies need proteins for tissue maintenance and repair, and children need them for proper growth and development.
Studies consistently show that protein-rich foods can help you lose weight and melt belly fat while simultaneously building muscles and strength. Protein-rich foods can also help lower blood pressure, fight diabetes, and many other chronic diseases.
Proteins are found in a wide range of foods that you regularly consume. The amount of protein you need from your diet varies depending on your weight, gender, age, and health. In the following text, we will list the protein-rich foods you should have on your table every day to melt fat and build muscles.
What are proteins?
The protein from food comes from both plant and animal sources such as meat and fish, eggs, dairy products, seeds and nuts, and legumes like beans and lentils. Meeting your protein needs is easily achieved through a varied diet. Proteins consist of building blocks called amino acids. There are about 20 different amino acids that connect in various combinations. Your body uses them to create new proteins, such as muscles and bones, and other compounds like enzymes and hormones. It can also use them as an energy source. Our bodies can produce 11 amino acids, known as non-essential amino acids. On the other hand, there are 9 amino acids that our bodies cannot produce, known as essential amino acids. You must include enough of these amino acids in your diet for your body to function properly. What happens in your body when you eat protein-rich foods? When we eat a piece of chicken, that protein doesn’t go directly to our muscles.
Proteins in food are broken down and reassembled into different types of proteins that exist in the body. Regardless of the type of protein you eat – plant-based or animal-based – your body will break them down into different amino acid units that they are composed of. Breaking down proteins requires more time and effort than carbohydrates but not as much as fats. It begins in the mouth because proteins, especially animal proteins, require more chewing than other foods. This mechanical process is the first step in digestion. Then those protein parts are transferred to the stomach where they mix with acid and enzymes that aid in the breakdown of food. This mixture is then transferred to the small intestine, where special enzymes and acids (mostly from the pancreas) are “injected” to fully break down the protein. Once you have those small unique amino acids, they are ready to nourish your muscles.
How much protein do you need?
There is no one answer to that question, as the amount of protein your body actually needs for growth and tissue repair is determined by factors such as gender, age, body composition, health, and activity level. However, for the average person, it is recommended to consume 1 gram of protein per kilogram of body weight, and if you are training and working on muscle strengthening, it is recommended to consume 2 grams of protein per kilogram. However, many fitness experts believe that you may need more than that for optimal body function and development, so it is advised to consult with a nutritionist and trainer before starting a diet. Nowadays, there are various applications that can provide insight into the amount of protein you have consumed based on your meals. It’s important to note: The body does not have a reservoir for storing proteins like it does for carbohydrates. We have no way of storing proteins for future use in our bodies, which is why we need to consume them every day.
Nutritional value of proteins
The nutritional value of proteins is measured by the amount of essential amino acids they contain. Different protein-rich foods contain varying amounts of essential amino acids. Animal products (such as chicken, fish, and dairy products) contain all essential amino acids and are known as “complete” proteins. Plant proteins (beans, lentils, nuts, and whole grains) usually lack at least one essential amino acid and are considered “incomplete” proteins. If you follow a strict vegetarian or vegan diet, you need to choose different sources of protein from a combination of plant-based foods to ensure you get the appropriate mix of essential amino acids. As long as you eat a varied diet, you can usually get the proteins you need. For example, a food that combines grains and legumes, like baked beans on toast, provides all the essential amino acids found in a typical meat dish.
How do you know if you’re getting enough protein?
As mentioned before, it is rare to not get enough protein through a well-balanced diet. However, protein deficiency can occur in people with specific health conditions, older individuals, or those following a strict vegetarian diet.
Symptoms of protein deficiency can include:
- Muscle wasting
- Fluid retention, especially in the feet and ankles
- Anemia (inability of the blood to deliver enough oxygen to cells)
Protein-rich foods for your table
Food is commonly grouped into five different food groups, each providing key nutrients. The two main groups of foods that provide your body with proteins are:
- Lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
- Milk, yogurt, cheese, and/or alternatives (usually reduced fat)
Eggs – an essential protein-rich food
Eggs are one of the healthiest and most nutritious foods. They are an excellent source of vitamins, minerals, healthy fats, and antioxidants, meaning they provide all the necessary nutrients you need. Whole eggs are rich in proteins, but egg whites are almost pure protein. However, egg yolks also contain about half of the protein found in an egg. In a large egg, which contains about 7 grams of protein, 3 grams come from the yolk, and 4 grams come from the egg white. Therefore, consuming the whole egg, not just the whites, is a way to get the most protein and nutrients.
Protein content: 7 grams of protein per large egg and 78 calories.
Almonds – healthy protein-rich snacks
Almonds make a delicious protein-rich snack or a great addition to meals. They are versatile, easy to eat on the go, and a good source of plant-based proteins, especially for those who consume little or no animal products. Consuming nuts can help meet your protein needs while also increasing satiety, helping you stay energized and less hungry throughout the day. Besides being rich in proteins, almonds are packed with antioxidants. These plant compounds protect the body from oxidative stress caused by free radicals, which can lead to aging, heart disease, and some types of cancer. The brown skin that surrounds almonds contains the highest concentration of antioxidants, so it’s best not to peel them. To create a balanced snack with almonds, eat them with pieces of fruit.
Almonds are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium. Protein content: 6 grams and 164 calories per 28 grams of almonds.
Milk – a nutritious beverage full of nutrients
Milk contains nearly all the nutrients your body needs. It is a good source of high-quality proteins and rich in calcium, phosphorus, and riboflavin (vitamin B2). If you are concerned about fat intake, low-fat or fat-free milk is always a good option. Keep in mind that if youMilk – a nutritious beverage full of nutrients
Milk contains nearly all the nutrients your body needs. It is a good source of high-quality proteins and rich in calcium, phosphorus, and riboflavin (vitamin B2). If you are concerned about fat intake, low-fat or fat-free milk is always a good option. Keep in mind that if you are lactose intolerant, consuming milk can lead to gastrointestinal symptoms. If you are allergic to milk, you may also experience similar symptoms, in which case milk is not suitable for you. Although lactose-free milk is available on the market today, soy milk is an ideal alternative for those who do not want to consume dairy milk.
Protein content: 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories. One cup of soy milk contains 6.3 grams of protein and 105 calories.
Tuna – a protein-rich food with minerals and vitamins
When it comes to protein-rich foods, tuna is at the top of the list. This type of fish has low fat and calorie content, and just 85 grams of cooked tuna contains about 25 grams of protein and only 110 calories. It is also a good source of vitamin B and minerals such as magnesium, phosphorus, and potassium. Tuna also possesses antioxidant properties due to its high selenium content, which is necessary for thyroid function and immune system support. Additionally, tuna is a good source of omega-3 fatty acids, which fight inflammation. Tuna tends to contain some mercury, but its high selenium content protects against mercury toxicity. Studies have shown that consuming canned tuna once a week is not harmful to health. However, pregnant and breastfeeding women should not consume raw, cooked, or grilled tuna more than once a month.
Protein content per 100 grams: 29 grams.
“Chicken – meat with high protein content and low calories”
Chicken is one of the most popular protein-rich foods. Cooked skinless chicken breasts contain about 30 grams of protein per 100 grams of meat! Chicken breasts also have 165 calories per 100 grams. 80% of the calories come from protein, while 20% come from fat.
Chicken breasts are particularly popular among bodybuilders and those who want to lose weight. The high protein content and low calories mean that you can eat more chicken without worrying about consuming too many calories.
Chicken includes breasts, thighs, wings, and drumsticks. Each of these chicken parts contains a different amount of protein, fat, and calories, so you can check their nutrients using one of the apps mentioned in the above text.
Broccoli – a vegetable with all essential amino acids.
Broccoli is a very popular vegetable that also contains proteins with all essential amino acids. People can enjoy both raw and cooked broccoli.
Broccoli has the following protein content:
One cup (88 g) of chopped broccoli contains 2.5 g of protein. 100 g of broccoli contains 2.8 g of protein and 34 calories. Proteins make up 33% of its calories. Broccoli is a very rich source of vitamin C and K, a good source of folate, phosphorus, potassium, and calcium.
Broccoli also provides large amounts of plant compounds and flavonoids, such as kaempferol. They can have antioxidant, anti-inflammatory, and anticancer effects.
In addition, broccoli improves liver health by stimulating detoxification and the production of antioxidant compounds in the liver.
You can steam, roast, or sauté broccoli. It is a good ingredient for soups, sauces, or as a side dish, and due to its nutritional value, it is very good for your overall health!
How to increase protein intake during the day? If you’re looking for ways to increase your protein intake, here are a few suggestions:
Try a peanut butter sandwich. Remember to use natural peanut butter without added salt or sugar. Nuts and seeds are fantastic sources of protein. Try roasting some pine nuts or almond flakes and add them to your green salad, or keep them on your table as snacks. A plate of hummus and freshly sliced vegetable sticks for a snack, or hummus spread on your sandwich, can easily provide you with additional protein during lunch. Greek yogurt is a protein-rich food that you can use throughout the day, with almost any meal you prepare. In the text, we mentioned which foods contain the most protein and also have many other benefits for your health due to their high content of omega-3, vitamins, and minerals.
Since these foods are rich in protein, they will also keep you satiated despite their low calorie content.
CARBOHYDRATES: What are carbohydrates and which foods are rich in carbohydrates?
“The only secret to proper nutrition is the balance of proteins, carbohydrates, and fats, as all three play a crucial role in our health.”
Do you know what happens when a car runs out of fuel?
The car stops. Now try to imagine what happens to your body when it runs out of energy. Your body stops too. Carbohydrate-rich foods, along with fats, are the main suppliers of energy for your body. Therefore, when it comes to the question of what carbohydrates are in nutrition, it can be freely said that carbohydrates are the fuel for the body.
Why do you need carbohydrates?
What are simple carbohydrates and what are complex carbohydrates?
Are carbohydrates always on your side?
Carbohydrates: Food that fuels you In what quantity should you consume carbohydrate-rich foods? Why do you need carbohydrates?
How did carbohydrates get their name?
It is interesting that carbohydrates got their name from the former assumption that carbohydrates are composed of carbon and water. Today, it is known that carbohydrates can be sugars, starch, and fiber. As such, sugars, starch, and fiber are predominantly found in foods such as fruits, vegetables, grains, and dairy products. Carbohydrates in fruits, vegetables, grains, and dairy products have beneficial effects on your health in several ways: Carbohydrates help improve your mood. Carbohydrates assist in preventing weight gain (and even promote weight loss). Carbohydrates are good for your heart. Carbohydrates give you the ability to narrow your waistline. Carbohydrates improve your memory. Carbohydrates facilitate fat burning.
From this, it can be concluded that carbohydrates should be the most prominent in your diet. The division that explains simple and complex carbohydrates in more detail indicates that not everything is exactly as it seems at first glance.
“Gym is not just a place for exercising, it is a place for self-development.”
What are simple carbohydrates, and what are complex carbohydrates? Simple carbohydrates are also known as bad carbohydrates. On the other hand, complex carbohydrates are often referred to as good carbohydrates. How do you know which carbohydrates in foods are simple and which are complex? This equation can help you guess: Fast food + carbohydrates = weight problems Still wondering what the difference is? Simple carbohydrates are… Simple carbohydrates, including monosaccharides (glucose, fructose, and galactose) and disaccharides (sucrose, lactose, and maltose), are rarely labeled as good, let alone the best carbohydrates. This is due to the reputation that accompanies them. Simple or bad carbohydrates are better known as sugars. They consist of shorter chains of molecules and are digested faster than complex carbohydrates. The trouble with simple carbohydrates is that they quickly raise blood sugar levels, which leads to a rapid release of insulin produced in the pancreas. Insulin is a polypeptide hormone whose task is to regulate carbohydrate metabolism. When insulin is secreted, your blood sugar level decreases, and the drop in blood sugar causes a feeling of hunger.
Adding sugar to food increases the calorie content of the food, unfortunately without any increase in nutritional value.
That’s why it is very important not to overconsume sugar in your body and to avoid foods rich in sugar such as white bread, sweets, and juices.
In fact, simple carbohydrates (sugars) should be consumed only after a workout or any other physical activity.
Complex carbohydrates are… Complex carbohydrates, including polysaccharides, are digested much more slowly than simple carbohydrates. That’s why complex or good carbohydrates have a slower impact on raising blood sugar levels. They also promote moderate insulin release and create a feeling of fullness. Complex carbohydrates are often labeled as the healthiest carbohydrates. The list of foods rich in the healthiest carbohydrates includes the following: Rice Potatoes Oats Whole grains Beans Lentils Despite the obvious benefits that complex carbohydrates bring, foods containing them should still be consumed with caution. Appropriate and precisely timed intake of carbohydrates is crucial for anyone who wants to create an effective nutrition program. Such a program is designed to prevent carbohydrates from negatively affecting your body.
Are carbohydrates always on your side? We have already determined which foods are carbohydrates, or in which foods carbohydrates are most prevalent. Now we will help you discover in which situations carbohydrates are your health’s friends and vice versa. To do this more successfully, we will first explain what concentrated carbohydrates are. Concentrated carbohydrates, or more precisely concentrated sources of carbohydrates, are a type of food that contains a high concentration of calories.
“Love yourself enough to live a healthy lifestyle.”
So, it is high-calorie food that includes:
Candies Cakes Honey Pastries Carbonated drinks Syrups
But does that mean that concentrated carbohydrates are bad for your health? We will answer this in the following way – carbohydrates are a source of energy, and it’s up to you to decide what you will do with that energy.
You have 2 choices: To consume carbohydrates and use the energy you receive. To consume carbohydrates and store the energy you receive. The second option leads to the accumulation of fat and constant thoughts about how to lose weight. Carbohydrates, diet, food, weight gain, weight loss – it sounds somewhat complicated, doesn’t it? It seems like there is no simple solution. Personalized nutrition, carbohydrates, food tables, shopping lists – who can remember all of that and think about it every day?
However… Carbohydrates: Food that provides you with energy. The key to success in nutrition lies in the proper intake of macronutrients at specific times. In an effort to make your diet simple, the Gym Center team of experts presents you with the most powerful carbohydrate-rich foods: Brown rice Buckwheat Lentils Quinoa Oats Whole wheat flour Potatoes Bananas Nuts Sweet potatoes Oranges Berries Grapefruits Apples Watermelons Beets Whole grain bread Carrots Milk Mango
Do I still think that carbohydrates are bad?
Or is it now clearer to you that the issue lies in the source from which people obtain carbohydrates?
The carbohydrate-rich foods mentioned above, including sweet potatoes, apples, bananas, and whole grain bread, not only provide your body with carbohydrates. Unprocessed carbohydrate-rich foods also offer a wide range of beneficial nutrients that play a crucial role in a healthy, balanced diet. In what quantity should carbohydrate-rich foods be consumed? There is no one exact answer to this question. As we have mentioned in our other blog posts, nutrition is a complex matter, and the ideal amount of macronutrient intake depends on several factors. The question is: Do you want to lose weight, gain muscle mass, or maintain your current weight? The intake of carbohydrate-rich foods depends on your goal, combined with parameters such as your height, weight, gender, and age. Ultimately, these parameters not only determine the quantity of carbohydrate-rich food intake but also your personal meal plan. Now, we suggest you read some interesting facts about carbohydrates that you may not have heard before.
Carbohydrates in nutrition from a fun-historical perspective Just like in the post where we focused on protein-rich foods, here we provide a short list of extremely interesting facts about carbohydrates: Based on research conducted by The Quarterly Review of Biology, one of the most influential biology journals in the world, it was concluded that the ability of our cave ancestors to cook starchy food helped in the development of cognitive functions. Despite the myth that carbohydrate-rich foods are harmful, it has been proven that Mediterranean inhabitants, such as people living in Sardinia, have a longer lifespan than average, in part thanks to their diet dominated by carbohydrates. During a study, the Harvard School of Public Health discovered that artificial sugars reduce your brain’s ability to gauge the number of calories in the food you eat. This means that artificial sugars affect your body’s ability to recognize that you are consuming enough calories. The Loma Linda University in California argues that carbohydrates function as an immune booster. They state that consuming carbohydrates before exercise raises the level of cytokines, signaling molecules of the immune system, which directly reduces the chances of getting sick. Health experts agree that carbohydrates have a favorable impact on maintaining a lean physique. As an example supporting their claim, they cite the pre-industrial period in Asia, where the prevalence of obesity was extremely rare while the diet was rich in carbohydrates. As you can see, carbohydrate-rich foods are a topic of interest not only for nutritionists, personal trainers, and athletes but also for influential educational institutions worldwide.
“When I lost all my excuses, I found my results.”
FATS: Dietary fats: Why are fats more important than you think? “Your body needs a regular intake of fats.” Although it is known that fats, like proteins, are essential nutrients in our diet, fats often receive undeserved criticism. That’s why many people trying to lose weight blame fats for their problems. However, are fats really harmful to your body? In this course, you will learn everything you need to know about dietary fats, including how fats affect your health.
Table of Contents:
- What are fats?
- What types of fats exist?
- Why are good fats important for your health?
- Where can fats be found?
- Fat-rich foods: A list of foods that contain a high percentage of fats
- Conclusion
What are fats? Fats are the primary source of energy in the body and a macronutrient that you cannot live without. In addition, fats are substances that keep the skin smooth and help the body absorb certain types of vitamins.
To get a clearer picture of what fats are, we need to present fats in the diet from multiple perspectives.
What types of fats exist? Fats in the diet are commonly categorized as “bad fats” and “good fats.” Bad fats in the diet include:
- Saturated fats
- Trans fats
Saturated fats are fats that increase cholesterol levels in the blood, which is why it is not recommended to consume them in large quantities. Trans fats are a type of unsaturated fats that increase the risk of heart disease, diabetes, and inflammatory conditions.
It has been confirmed that saturated and trans fats raise the level of “bad” cholesterol (LDL) in the blood and remain in a solid state at room temperature.
Good fats in the diet include:
- Monounsaturated fats
- Polyunsaturated fats
Monounsaturated fats have a favorable effect on reducing the level of “bad” cholesterol in the blood, which can reduce the risk of heart attacks and strokes. Polyunsaturated fats help in the development and maintenance of body cells, and oils rich in polyunsaturated fats provide your body with essential fats. It has been proven that monounsaturated and polyunsaturated fats enable the absorption of vitamin E in the diet and remain in a liquid state at room temperature. With this, we have partially answered the question that follows, which relates to why fats are so significant in your diet.
Why are good fats important for your health? As you can deduce from the previous part of the text, good fats should take precedence over bad fats in your diet. When you dip a piece of bread into olive oil at an Italian restaurant, that piece of bread mainly absorbs monounsaturated fats. The discovery that monounsaturated fats could be healthy stems from the Seven Countries Study conducted in the 1960s by influential American physician Ancel Keys. Keys discovered that people in Greece and other parts of the Mediterranean region enjoyed a low rate of heart disease despite having a diet high in fat. The trick was that the main fat in their diet was not saturated fats of animal origin, which are common in countries with a higher rate of heart disease.
The main fat in their diet was olive oil, which contains mainly monounsaturated fats. This finding sparked an increased interest in olive oil and the so-called Mediterranean diet, a dietary style that is still considered healthy today. Good examples of this are corn oil, sunflower oil, and safflower oil. As mentioned, polyunsaturated fats are essential fats. This means that they are necessary for normal bodily functions but cannot be produced by your body. Therefore, you need to obtain them from food. Polyunsaturated fats are used for building cell membranes, nerve membranes, blood clotting, muscle movement, and fighting inflammation in the body.
Where can fats be found? Before finding out which foods have the highest fat content, let’s first look at how the absence of healthy fats in the diet has affected the health of the human population. Since fats have been vilified, people have started consuming more sugar, refined carbohydrates, and processed foods. As a result, the world has become fatter and sicker. However, times are changing. Various scientific studies, including research published in the Annals of Internal Medicine on the relationship between fatty acids and coronary artery disease, show that fats are not coming from hell after all. On the contrary, all kinds of healthy foods containing “good” fats are making a comeback on the nutrition stage.
Fats can be found in many foods, both of plant and animal origin.
Fat-rich foods: A list of foods that contain a high percentage of fats One of the most beautiful facts in the world of healthy eating is that most healthy foods are rich in not just one but various beneficial nutrients, vitamins, and minerals.
A good example of this is salmon, herring, sardines, and egg yolks, which are rich in fats and an excellent source of vitamin D.
In addition to the mentioned foods, below is a fantastic list of foods rich in fats provided by gymclub:
Cheese Dark chocolate Whole eggs Fatty fish Nuts Chia seeds Pumpkin seeds Tofu Full-fat yogurt Olives Extra virgin olive oil Coconut and coconut oil Canola oil Peanut oil Safflower oil Sesame oil Soybean oil Corn oil Sunflower oil
On the above list, the most powerful food in terms of its super abilities is avocado. The miraculous avocado contains 77% fat, which is even higher than some animal-based foods. In addition, avocado has 40% more potassium than bananas, which are also rich in potassium. Ultimately, avocado and other foods rich in healthy fats provide your body with energy, keep cholesterol and blood pressure under control, and help your body absorb important nutrients.
Conclusion: In this course, we had the pleasure of discussing the topic of fats in the diet. We also made an effort to explain why fats are beneficial for your health. We presented the basic classification of fats into different types and mentioned significant scientific and interesting facts related to fats in the diet.
“Good things come to those who sweat.”
SUPPLEMENTATION AND WHAT YOU NEED TO KNOW ABOUT IT:
NUTRITION AND SUPPLEMENTATION
In order to achieve your goals such as muscle building and shaping, weight reduction, excellent fitness, maximum sports performance, maintenance and improvement of health, and disease prevention, it is necessary to pay attention to proper nutrition and the use of supplements, completely natural dietary additions.
Proper selection of supplements
As a nutritionist specializing in supplementation, I am available to guide you in the proper selection of supplements and their usage, with the possibility of ONLINE creation of a complete dietary regimen based on your goals. In order to achieve maximum results, it is necessary for the supplement to be properly integrated into your diet and training regimen.
The connection between nutrition and supplementation
As the name suggests, a supplement is a dietary addition that must be properly balanced in order to provide the body with sufficient nutrients for maximum progress and the preservation and improvement of health. Proper nutrition involves the inclusion of all food groups and, on an individual level, determining the quantities proportional to the body’s energy needs, proteins, fats, carbohydrates, as well as vitamins, minerals, and fiber. Lack of time, the desire for enjoyable taste, achieving maximum results in sports, maintaining health, faster results, and additional motivation are reasons for the use of natural supplements in daily nutrition.
Advantages of supplement use
I will explain the advantages of supplementation using the following example, applicable to both recreational athletes and active professional athletes.
Whether you engage in sports recreationally or professionally, live in a city affected by stress and polluted environment, have an irregular diet, and rely on fast food due to lack of time and enjoyment in food, you definitely have increased needs for vitamins and minerals, as well as essential fatty acids (CLA, omega-3) as the basis for supplementation.
If we analyze such a diet, we will see that it is predominantly high in saturated fatty acids, followed by simple sugars without a gram of fiber, which leads to obesity and hinders muscle mass gain and overall fitness improvement.
Enhance Your Diet with Whey Protein
By using protein supplements based on Whey protein, which has the highest biological value, you will provide your body with an adequate amount of building material for muscle growth, immune system maintenance (antibodies are protein-based), feel satiated, and enjoy the natural flavors of chocolate, strawberry, vanilla, etc., without unnecessary sugars and saturated fatty acids. The high quality and properly balanced composition, achieved through specific technological processing that preserves the natural protein components while removing unnecessary ones, make the proper selection of a brand that guarantees the use of high-quality ingredients and advanced technological processing very important.
Preparation time takes only 1 minute, just bring a protein shake with you to work, the gym, or a training session and simply add water or milk for a ready-to-consume, high-quality, and delicious meal.
Misconceptions
Many people, out of ignorance and prejudice, consider natural supplements as chemicals, mistakenly associating them with steroids and various other hormonal preparations, which they have no connection to. Such individuals avoid supplementation in an attempt to preserve their health, but in reality, they make a big mistake because their bodies, subjected to significant stress (intense workouts, work-related stress), require additional essential substances such as high-quality proteins, vitamins, minerals, fatty acids, quality carbohydrates, and amino acids based on individual needs.
Stay informed about the proper use of supplements.
WHAT IS CREATINE? Creatine is a substance naturally produced by our body as an energy source for muscles and is synthesized in the liver, pancreas, and kidneys. Creatine is formed in the body from the amino acids Arginine, Methionine, and Glycine and produces chemical energy – ATP (adenosine triphosphate). The average person’s body produces about 2 grams of creatine daily.
So, what is most important for us is that creatine enhances the replenishment of ATP used during muscle work, which means that its supplementation can result in increased endurance and strength. For the cautious individuals, it’s worth noting that we also obtain creatine through our diet, with higher amounts found in red meat and fish.
Who is creatine intended for? Is there any reason to doubt it? Learn more Creatine is one of the most extensively researched supplements on the market. It is also one of the most widely used supplements by both recreational and serious athletes.
Studies conducted over several years have examined the effects of this natural supplement, and it has been proven and repeatedly confirmed that creatine supplementation can increase strength and endurance. Additionally, creatine can significantly contribute to muscle growth, alleviate fatigue, and improve muscle recovery after intense training.
Creatine can also enhance muscle cell hydration, thereby increasing its volume. It stimulates protein synthesis and prevents its breakdown. By including creatine in your supplementation routine, you create an optimal environment for muscle growth, assuming that nutrition and training are also properly controlled. There is no doubt that creatine is one of the most popular supplements among all athletes, whether they engage in speed sports, endurance sports, or bodybuilding, where the main goal is increased strength and lean muscle mass.
AMINO ACIDS – IMPORTANCE AND TYPES
WHAT ARE AMINO ACIDS? Amino acids are the basic building blocks of proteins. The value of proteins found in food of plant and animal origin is evaluated based on their amino acid composition.
Amino acids that are synthesized in the body are called non-essential, while the amino acids that our body cannot synthesize are called essential amino acids and therefore need to be obtained through diet.
One characteristic of amino acid supplements is that they quickly enter the bloodstream after ingestion, but the total amounts of building materials are very small. For this reason, the use of amino acids primarily aims to shorten the period of absence of protein support in the bloodstream after sleep or intense training.
The essential amino acids include:
Tryptophan amino acid, Phenylalanine amino acid, Lysine amino acid, Threonine amino acid, Valine amino acid (BCAA*), Methionine amino acid, Leucine amino acid (BCAA*), Isoleucine amino acid (BCAA*), Arginine amino acid, and Histidine amino acid.
The first eight amino acids are necessary for maintaining nitrogen balance, while histidine is essential only for growing children, and adults can synthesize arginine in tissues or it can be produced by gut microorganisms, making it conditionally essential.
The non-essential amino acids include:
Glycine amino acid, Alanine amino acid, Serine amino acid, Norleucine amino acid, Asparagine amino acid, Glutamine – a vital amino acid for muscle recovery, Glutamic acid amino acid, Proline amino acid, Hydroxyproline amino acid, Citrulline amino acid, Tyrosine amino acid, and Cysteine amino acid.
Importance and Role of Amino Acids The most important chemical reaction of amino acids is the formation of a peptide bond, which allows two amino acids to connect and form a chain of amino acids (peptides and proteins). Their significance for health and overall body condition includes:
Strengthening the immune system, Recovery and regeneration after injuries, surgeries, etc., Protecting muscles from breakdown, Stimulating the release of natural growth hormone, Enhanced fat burning.
What are BCAAs? BCAAs are branched-chain essential amino acids (Leucine, Isoleucine, and Valine). Below is a detailed description of the amino acids, starting with BCAAs.
Valine amino acid is an essential amino acid (the human body cannot synthesize it). Dietary sources of valine include fish, cheese, poultry, and some seeds.
Leucine is an essential amino acid (the human body cannot synthesize it). Leucine is found in many foods such as dairy products, beef, pork, chicken, and leafy vegetables.
Isoleucine amino acid is also an essential amino acid. Isoleucine is synthesized in plants and microorganisms. Rich sources of isoleucine in the diet include eggs, chicken, pork, soy, cheese, milk, and others.
The remaining essential amino acids are: Methionine amino acid, which is a nonpolar essential amino acid and, along with cysteine amino acid, contains sulfur. Methionine is an intermediate product in the biosynthesis of cysteine, carnitine, taurine, lecithin, and other phospholipids. In human metabolism, it serves in biochemical reactions.
Phenylalanine amino acid cannot be synthesized by animals and must be obtained through the diet. Phenylketonuria is an inherited metabolic disorder that prevents the metabolism of phenylalanine.
Tryptophan amino acid – for many organisms and humans, tryptophan is an essential amino acid. This means that it cannot be synthesized in the body and must be obtained through food. The main role of amino acids, including tryptophan, is protein synthesis. Additionally, tryptophan plays a role in the production of serotonin, melatonin, and niacin (Vitamin B3).
Threonine amino acid is synthesized in plants and microorganisms from aspartic acid.
Lysine amino acid is an essential amino acid. Lysine is a necessary building block of all proteins in the human body. Dietary sources of lysine include grains, legumes, and fish.
Glycine amino acid is the simplest amino acid among protein amino acids, particularly important in the formation of certain structures (e.g., collagen).
Histidine amino acid is found in fruits such as bananas, meat, poultry, and dairy products. It can also be found in various vegetables, but in smaller amounts. Histidine is a precursor of histamine.
Arginine amino acid (the human body can synthesize it depending on the developmental stage and health status of the individual). Arginine amino acid is found in many foods: chocolate, meat (pork, beef, game, seafood, poultry), dairy products, and seeds. Arginine amino acid plays an important role in cell division, wound healing, ammonia excretion, hormone release, and has an immunological function.
Non-essential amino acids – description and significance: Tyrosine amino acid is a neurotransmitter and amino acid that stimulates brain activity. It is abundant in dairy products, bananas, legumes, avocado, sesame seeds, and almonds. It promotes proper thyroid and pituitary gland function and stimulates the release of growth hormone and noradrenaline. It also prevents depression, fatigue, and irritability. L-tyrosine supplements are best taken with a meal rich in carbohydrates or before bedtime.
Alanine amino acid participates in the metabolic pathways of glycolysis, gluconeogenesis, and the citric acid cycle.
Glutamine amino acid
WHAT ARE MINERALS AND WHY ARE THEY ESSENTIAL?
Minerals are essential for the growth and development of the body, including cell growth, skeletal development, and energy production. There are approximately 80 different minerals found in our bodies, with the majority located in the bones. Here are some of the most important minerals and their functions:
IRON – Oxygen transport (found in foods such as whole grains, meat, vegetables, legumes) CALCIUM – Bone development, enzymatic activity in muscles (contraction and relaxation) (found in foods such as dairy products, vegetables, bread) SODIUM – Fluid regulation, maintaining salt-water balance (found in most nutritious foods, table salt) POTASSIUM – General constitution (found in fruits, vegetables, potatoes) MAGNESIUM – Stimulates muscle transfer (found in green leafy vegetables, nuts, legumes, fruits) PHOSPHORUS – Bone development (found in dairy products, vegetables, bread)
Who needs an increased intake of minerals? Learn more Increased mineral intake is associated with high levels of physical activity, poor diet, specific health conditions, and certain life stages such as pregnancy, breastfeeding, and older age. Mineral supplementation is also used in the treatment of various diseases (diarrhea, food allergies, intolerance to certain foods, liver, gallbladder, intestinal, and pancreatic disorders). Minerals are found in the soil, from where they enter plants and animals through water, which we then consume in our diet.
RECOVERY AND REGENERATION
Many athletes and recreational exercisers make a common mistake by consuming a large amount of food several hours after training for recovery and regeneration, which is incorrect because they neglect the crucial Post-Workout Meal (PWM) or the meal immediately consumed after training for recovery and regeneration. It is essential to understand what to eat, how, and when, and we can rightfully say that it is the most important meal for athletes during the day in order to enhance recovery and regeneration.
After intense and quality training, muscles are fatigued, blood sugar levels drop drastically, and muscle breakdown or catabolism begins, making rapid recovery and regeneration crucial. The only way to stop this negative process and initiate anabolism (muscle building) is to provide the body with the necessary nutrients it needs most after training to facilitate efficient and rapid recovery and regeneration.
Carbohydrates are key nutrients for recovery and regeneration. To replenish glycogen reserves, the use of dextrose, maltodextrin, or carbohydrates from cornstarch is recommended. Dextrose or grape sugar provides a source of quick energy. Consuming the required amount of this food quickly replenishes energy stores, stops accelerated muscle tissue breakdown after physical exertion, and promotes the incorporation of amino acids, recovery, and regeneration.
Protein is essential for proper recovery and regeneration. Immediate protein intake (within the first 20 minutes) is crucial for overall recovery and faster regeneration, stimulating anabolism and muscle recovery. Therefore, the quality of protein is of paramount importance. The best choice would be whey protein isolate or hydrolysate, as they are rapidly absorbed into muscle tissue and contain higher amounts of branched-chain amino acids (BCAAs) than other protein sources.
BCAAs (amino acids for recovery and regeneration) play a significant role immediately after training by stimulating the pituitary gland, promoting the release of growth hormone, which aids in building lean body mass. They are also crucial for muscle recovery and protection against breakdown.
Creatine (also effective for recovery and regeneration) plays a role as an energy reserve in muscle tissue, aiding in the replenishment of ATP molecules used during muscle contractions. It also neutralizes lactic acid, preventing muscle fatigue, and accelerates the recovery and regeneration period.
Glutamine (an amino acid used for faster recovery and regeneration) is a conditionally essential amino acid naturally found in protein-rich foods. It plays a crucial role in shortening recovery time, preventing muscle inflammation, and protecting against muscle breakdown.
Studies have shown that replenishing lost glycogen in the blood is most pronounced immediately after training. Moreover, this is the time when the recovery and regeneration process, protein synthesis, or the process of renewal and building of new muscle fibers are significantly increased and accelerated. Wouldn’t it be reasonable to supply the body with what it needs most for efficient recovery and regeneration at that time?
Sports studies have also shown that carbohydrate intake immediately after training increases insulin levels, which is one of the main hormones responsible for muscle growth, along with growth hormone and testosterone. By consuming a carbohydrate-based drink right after training, you raise insulin levels and prevent unnecessary muscle breakdown, putting them in a state of positive nitrogen balance, thereby accelerating recovery and regeneration. The post-training period is also ideal for the absorption of creatine and amino acids, with much higher utilization than at any other time of the day.
There are ready-made blends with all the necessary ingredients in specific proportions for efficient recovery and regeneration immediately after training (PWM), but we can also create our own combination using materials we already have at home, adjusted to our training level and body weight, in order to maximize recovery and regeneration and optimize the next training session.
WHAT ARE VITAMINS AND WHY ARE THEY NECESSARY?
WHAT ARE VITAMINS AND WHY ARE THEY NECESSARY?
Vitamins are organic compounds that are necessary for health, normal growth, and reproduction. The human body either synthesizes them in very small amounts or cannot produce them at all. Therefore, they must be obtained through food. There are a total of 13 vitamins, which can be classified into water-soluble vitamins (B-complex vitamins and vitamin C) that are easily absorbed and any excess is excreted through urine, and fat-soluble vitamins (A, D, E, K). Unlike water-soluble vitamins, this group of vitamins can be stored in the body for days, and some of them can even be stored for months.
Antioxidant vitamins include vitamins A, C, D, E, and K. They neutralize free radicals and play a significant role in health and immunity. Positive effects of antioxidants include:
- Detoxification of the body from toxic substances
- Prevention of aging
- Reduced risk of cancer
- Protection against heart, lung, and other diseases
- Prevention of hypertension, and more
Vitamin Deficiency in the Body: Causes of vitamin deficiency can be inadequate diet or increased needs. The group of individuals whose bodies require higher amounts of vitamins includes those with chronic illnesses, pregnant women, breastfeeding mothers, alcohol and tobacco consumers, as well as athletes. Poor, unhealthy dietary habits, exposure to stress, weakened immune system, chronic fatigue, and high levels of physical activity are just some of the reasons why people take vitamin supplements.
Common Symptoms of Vitamin Deficiency:
- Fatigue and weakness
- Poor immune function and frequent infections
- Delayed growth and development
- Vision problems
- Skin issues
- Anemia
- Bone and muscle pain
- Cognitive difficulties
- Mood changes and depression
- Nerve problems
Vitamins – Types and Importance for the Body:
Vitamin A – Fat-soluble. Its deficiency can affect vision (night blindness and dry cornea). Foods rich in vitamin A include spinach, carrots, liver, butter, sweet potatoes, zucchini, eggs, apricots, and others.
Vitamin B – Water-soluble. Its deficiency can cause beriberi and Wernicke-Korsakoff syndrome. It can be found in pork meat, eggs, cauliflower, potatoes, oranges, brown rice, whole grains, and others.
Vitamin B2 – Water-soluble. Deficiency in the body can lead to ariboflavinosis (sensitive and itchy eyes, “cracks” at the corners of the mouth, nose and ear peeling). Sources of this vitamin include asparagus, green beans, bananas, fish, dairy products.
Vitamin B3 – Water-soluble. Its deficiency can cause diarrhea, dermatitis, and even certain forms of mental disorders. It is found in avocados, organ meats (liver, heart, kidneys), chicken, beef, fish, nuts, mushrooms, brewer’s yeast, and others.
Vitamin B5 – Water-soluble. Its deficiency can cause paresthesia (burning, tingling, and numbness in body parts). It is found in meat, whole grains, avocados, broccoli, royal jelly, and others.
Vitamin B6 – Water-soluble. Its deficiency can cause anemia or damage to the nervous system. Sources include meat, nuts, bananas, vegetables, whole grains, and milk. However, caution should be exercised with milk. Milk powder contains half the amount of this vitamin, and freezing and preservation also reduce the concentration of B6.
Vitamin B7 – Water-soluble. Its deficiency can cause dermatitis or enteritis. Sources of this vitamin include egg yolks, liver, vegetables, and others.
Vitamin B9 – Folic acid. Water-soluble. It is recommended for women to take this vitamin one year before pregnancy. It can be found in sunflower seeds, legumes, baker’s yeast, beer, and others.
Vitamin B12 – Water-soluble. Its deficiency can cause megaloblastic anemia. Sources include soy, chicken, fish, shellfish, eggs, dairy products, and others.
Vitamin C – Water-soluble. Its deficiency in the body can cause anemia and significantly affect the immune system and overall health. It is found in fruits and vegetables, especially citrus fruits. High temperatures destroy this vitamin.
Vitamin E – Fat-soluble. Deficiency consequences are rare but dangerous, especially for children. Sources include kiwi, almonds, avocado, nuts, milk, cold-pressed plant oils, and others.
Vitamin D – Fat-soluble. It has the greatest impact on the skeletal system. Its deficiency can weaken and soften bones. It can be found in fatty fish, eggs, mushrooms, and others. Sunlight stimulates its production in the skin. Therefore, it is important to spend as much time as possible outdoors.
Vitamin K – Fat-soluble. Its deficiency negatively affects the vascular system and can lead to abnormal bleeding tendencies. Natural sources include green leafy vegetables, kiwi, avocado, and parsley.
Vitamin-mineral complexes
Human health greatly depends on the amount of vitamins and minerals obtained through nutrition. These substances, vitamins and minerals, cannot be produced by our bodies in sufficient quantities or at all, so they must be obtained through food. There are a total of 13 vitamins, which can be classified into water-soluble vitamins (B-complex vitamins and vitamin C) that are easily absorbed and excess is excreted through urine, and fat-soluble vitamins (A, D, E, and K) that can be stored in the body for days or even months.
Vitamin A – Fat-soluble vitamin. Its deficiency can affect eye health (night blindness and dry cornea). Foods rich in vitamin A include spinach, carrots, liver, butter, sweet potatoes, zucchini, eggs, apricots, and more.
Vitamin B – Water-soluble vitamin. Deficiency of this vitamin can lead to beriberi and Wernicke-Korsakoff syndrome. It is found in pork meat, eggs, cauliflower, potatoes, oranges, brown rice, whole grains, and more.
Vitamin B2 – Water-soluble vitamin. Its deficiency can cause ariboflavinosis (sensitive and itchy eyes, “cracks” in the corners of the mouth, flaky nose and ears). Sources of vitamin B2 include asparagus, beans, bananas, fish, dairy products, and more.
Vitamin B3 – Water-soluble vitamin. Its deficiency can lead to diarrhea, dermatitis, and even certain mental disorders. It can be found in avocado, organ meats (liver, heart, kidneys), chicken, beef, fish, nuts, mushrooms, brewer’s yeast, and more.
Vitamin B5 – Water-soluble vitamin. Its deficiency can cause paresthesia (burning, tingling, numbness in body parts). It is found in meat, whole grains, avocado, broccoli, royal jelly, and more.
Vitamin B6 – Water-soluble vitamin. Its deficiency can cause anemia or damage to the nervous system. Sources include meat, nuts, bananas, vegetables, whole grains, and milk. However, caution should be exercised with milk. Milk powder contains half the amount of this vitamin, and freezing and preserving it also reduce the concentration of B6.
Vitamin B7 – Water-soluble vitamin. Its deficiency can cause dermatitis or enteritis. Sources include egg yolks, liver, vegetables, and more.
Vitamin B9 – Folic acid. Water-soluble vitamin. It is recommended that women take this vitamin one year before pregnancy. It can be found in sunflower seeds, beer, legumes, baker’s yeast, and more.
Vitamin B12 – Water-soluble vitamin. Its deficiency can cause megaloblastic anemia. Sources include soy, chicken, fish, shellfish, eggs, dairy products, and more.
Vitamin C – Water-soluble vitamin. Its deficiency can cause anemia and significantly affect the immune system and overall health. It is found in fruits and vegetables, especially citrus fruits. High temperatures can destroy this vitamin.
Vitamin E – Fat-soluble vitamin. Its deficiency is rare but dangerous, especially for children. Sources include kiwi, almonds, avocado, nuts, milk, cold-pressed vegetable oils, and more.
Vitamin D – Fat-soluble vitamin. It has the greatest impact on the skeletal system. Its deficiency can weaken and soften bones. It can be found in fatty fish, eggs, mushrooms, and more. Sunlight stimulates its production in the skin, so it is important to spend as much time as possible outdoors.
Vitamin K – Fat-soluble vitamin. Its deficiency negatively affects the vascular system and can lead to unusual bleeding. Natural sources include leafy green vegetables, kiwi, avocado, and parsley.
Iron – Essential for oxygen transport. Sources include black bread, meat, vegetables, and legumes.
Calcium – Essential for bone development and enzymatic activity in muscles (contraction and relaxation). Sources include milk and dairy products, vegetables, and bread.
Sodium – Regulates fluid balance and maintains the balance between salt and water. It is found in most nutritious foods and table salt.
Potassium – Essential for overall constitution. Sources include vegetables, fruits, and potatoes.
Magnesium – Stimulates muscle function. Sources include green vegetables, nuts, legumes, and fruits.
Phosphorus – Essential for bone development. Sources include dairy products, vegetables, and bread.
One well-known supplement in the prevention of colds and other illnesses is vitamin C. We all know how important vitamin C is for overall health and resistance to bacteria and viruses. It is also known as an important antioxidant that protects us from free radicals, which are the main culprits for cell aging and death.
Recent research has revealed another crucial role of vitamin C. It has been found that the body lacking an adequate amount of this important vitamin cannot utilize fats as an energy source. Therefore, individuals who do not consume enough fresh fruits and vegetables or supplements of this essential vitamin are more likely to be obese and chronically fatigued.
Prevention of colds – Regardless of how many lemons and oranges you consume during the day, don’t think that you have taken in sufficient amounts of vitamin C. Epidemiological data shows that even 15% of people in the Western world (including those with poor dietary habits) have a deficiency of vitamin C. The problem lies in the fact that this vitamin is highly sensitive to heat and oxygen, so even in fresh foods that are stored or cooked for a long time, practically all the vitamin C is lost. To increase natural vitamin C intake, in addition to well-known citrus fruits, it is necessary to consume larger amounts of pickled vegetables, cabbage, and peppers, which are rich in vitamin C. Furthermore, during winter, supplementation with Natrol’s Easy C vitamin is recommended, as it does not harm the stomach and provides significant amounts of this important vitamin.
“You are the only one who can limit your greatness.”
PRIOR TO STARTING A WORKOUT, IT IS IMPORTANT TO WARM UP PROPERLY: HOW TO WARM UP FOR A WORKOUT?
The majority of people do not warm up properly…
Warming up is an area that has a lot of controversies and conflicting opinions in the fitness world. I won’t persuade anyone to warm up the way I do because it is quite specific and depends on your current physical condition. In other words, beginners, advanced exercisers, and professional athletes will not warm up in the same way. Additionally, the way you warm up also depends on the specific type of training you’re doing that day. I will provide some general guidelines that you should follow if you want your workouts to be more successful, productive, reduce the risk of injuries, and progress faster.
I have to admit that for a long time, I was one of those people who went straight into the gym and started with the first exercise on my plan. A few arm swings, and I would jump into bench press or squats. This is a disastrously bad approach, and if you don’t stop behaving this way in time (fortunately, I managed to), your body will experience painful consequences. So, let’s get into the key points.
Static stretching is definitely NOT a good option for the beginning of a workout. Some may disagree with this, but I say it based on extensive experience, both theoretical and practical. Static stretching at the beginning will decrease your performance during the workout, and it won’t help you prevent injuries. On the contrary, a stretched muscle is more relaxed and more prone to tearing under higher stress. There is only one exception, and that is for absolute beginners. They could start their training with some static stretching because they are not capable of exerting the muscle stress that could result in injury later on.
Static stretching should be done at the end of the workout. At that time, it can bring multiple benefits, such as faster recovery.
At the beginning of the workout, you should first raise your body temperature, especially in winter months. So, 10 minutes of brisk walking on a treadmill will be enough to warm up your muscles and joints and make them more prepared for exertion. If you start lifting heavy weights without warming up properly, a serious injury will eventually occur.
After that, you can use a foam roller for 5 minutes to increase blood flow to your muscles and allow your joints to move more easily through the full range of motion. The foam roller has many health benefits, but that’s not the topic of this text. Just remember that it can be very helpful for your performance and functionality. Roll on it with an emphasis on the muscle group you’re going to train.
The vast majority of people do not do this correctly…
Warming up is an area that has a lot of controversy and conflicting opinions in the fitness world. I won’t persuade anyone to warm up the way I do because it is quite specific and depends largely on your current physical condition. In other words, beginners, advanced exercisers, and professional athletes will not warm up in the same way. Additionally, the way you warm up also depends on the specific type of training you’re doing that day. I will provide some general guidelines that you should follow if you want your workouts to be more successful, productive, reduce the risk of injuries, and progress faster.
I have to admit that for a long time, I was one of those people who went straight into the gym and started with the first exercise on my plan. A few arm swings, and I would jump into bench press or squats. This is a disastrously bad approach, and if you don’t stop behaving this way in time (fortunately, I managed to), your body will experience painful consequences. So, let’s get into the key points.
Static stretching is definitely NOT a good option for the beginning of a workout. Some may disagree with this, but I say it based on extensive experience, both theoretical and practical. Static stretching at the beginning will decrease your performance during the workout, and it won’t help you prevent injuries. On the contrary, a stretched muscle is more relaxed and more prone to tearing under higher stress. There is only one exception, and that is for absolute beginners. They could start their training with some static stretching because they are not capable of exerting the muscle stress that could result in injury later on.
Static stretching should be done at the end of the workout. At that time, it can bring multiple benefits, such as faster recovery.
At the beginning of the workout, you should first raise your body temperature, especially in winter months. So, 10 minutes of brisk walking on a treadmill will be enough to warm up your muscles and joints and make them more prepared for exertion. If you start lifting heavy weights without warming up properly, a serious injury will eventually occur.
After that, you can use a foam roller for 5 minutes to increase blood flow to your muscles and allow your joints to move more easily through the full range of motion. The foam roller has many health benefits, but that’s not the topic of this text. Just remember that it can be very helpful for your performance and functionality. Roll on it with an emphasis on the muscle group you’re going to train.
In terms of warming up, there are two components:
- General warm-up:
Your general warm-up simply serves the purpose of raising your body temperature, which means you need to increase blood flow to your skeletal muscles, joints, ligaments, tendons, etc. This can be 5-10 minutes of jogging, plyometrics, bodyweight exercises, or any activity of moderate intensity.
- Specific warm-up:
Your specific warm-up should target the muscle groups that will be active during that particular training session. Activation exercises help us more effectively activate the desired muscle groups and, according to science, can lead to increased activation of up to 12% of the working muscle compared to those who do not use this warm-up method.
After that, perform the first exercise you have planned for your training session in a few lighter warm-up sets (2-3 sets) with a higher number of repetitions, but far from muscle failure.
Although warming up may seem boring, and you may think it’s a waste of time, it is an essential part of your training that prepares you for your maximum effort and can help prevent injuries or discomfort.
Some things to avoid during warm-up include walking on a treadmill that does not have a strong enough intensity to raise your body temperature in such a short period (5-10 minutes). Additionally, static stretching negatively affects muscle strength and force, and increasing the range of motion without prior strength development can lead to injury.
HOW TO WARM UP PROPERLY?
“Strive in silence. Let your success be the noise.”
“I know (and believe) that most of you immediately get tired at the mere thought of ‘wasting time’ on warming up before running, but believe me, those five minutes can save you from serious injuries.
Warming up is meant to prepare your body for what it will experience during running, such as a high heart rate, lots of sweat, and stress on the joints. That’s why it’s important to increase blood flow to all the joints before running, warm up the muscles for activity, and gradually accelerate your heart rate.
These are the standard warm-up exercises: These are the exercises that you all learned in elementary school during physical education class (I hope you didn’t skip them). They include:
Neck warm-up – turn your head left, right, up, down, and make circular motions. Shoulder warm-up – rotate your shoulders forward and backward, and make circular arm movements forward and backward (you can do this while lightly bouncing, as if jogging). Hip warm-up – stand in a wide stance and rotate your hips from side to side, then lift one bent leg and make circular motions backward. Repeat the exercise, but rotate the leg forward. Knee and ankle warm-up – rotate each ankle in a circle (to increase blood flow) or perform a few half squats to warm up the knees.
What is active warm-up? It involves running warm-up exercises. Perform several basic running exercises on a distance of, for example, 20-30 meters. The exercises include:
Low skips High skips Alternate high skips every third skip, with the rest being low skips. Run with straight legs forward. Run with straight legs backward. Sideways movements by jumping and bringing your legs together in mid-air (as if the rear leg is chasing the front leg). Repeat on both sides.
Alternatively, you can allocate 10 minutes for very light jogging.
Dynamic stretching Various debates are ongoing about whether stretching should be done before a workout, whether it is good or harmful. I believe that dynamic stretching cannot be a problem. It involves:
Shoulder and core stretching – stand in a wide stance and swing your arms from side to side, focusing on moving the upper body the most. Hamstring stretching – you can perform all the post-workout hamstring stretches now as well, but hold each stretch for only 3-4 seconds. Calf stretching – extend one leg while keeping the other slightly bent, tighten your foot, and try to reach for your foot with your hands. You can also stretch your calves on a step by placing your toes on the edge of the step and keeping your heel on the ground while stretching the leg.
SINCE WE HAVE BEEN INTRODUCED TO THE GYM BEFORE THE START OF THE COURSE, WE WELCOME YOU AND A FRESH START. CONGRATULATIONS!!!
The basic training plan for beginners is ideal for those who are new to the world of exercise and are just starting out in the gym. This plan is designed to gradually acclimate beginners to exercise and achieve significant results.
The plan usually starts with a 10-15 minute warm-up, which includes light cardio exercises such as treadmill running, cycling, or brisk walking. After the warm-up, weight training follows, which includes exercises for all major muscle groups in the body. These exercises include squats, deadlifts, bench press, shoulder press, lat pulldown, and other exercises targeting different muscle groups.
Each exercise is performed in three sets, and the number of repetitions varies from 10 to 12, depending on the exercise. Rest periods between sets should be around 30-60 seconds, and rest periods between exercises should be 2-3 minutes. The training session should last between 45 minutes to one hour and concludes with 5-10 minutes of stretching.
This basic beginner training plan is intended to gradually build strength and endurance without the risk of injury or muscle overload. This plan also helps beginners familiarize themselves with different types of exercises and equipment in the gym, which can be beneficial for future training programs.
The program we will present is intended for beginners and is designed to help you learn proper exercise technique and gradually build your fitness and physical condition. The program lasts for two months and consists of a series of exercises tailored to gym beginners.
The goal of the program is to help you gradually develop strength and endurance in your body while avoiding injuries and improper exercise techniques. With our supervision and proper guidance, you will be able to focus on your goals and gradually achieve them with minimal risk of injury.
Each step of the program will be described in detail during the course, making it easy for you to follow and understand each part of the exercises. It is important to stay focused and carefully follow the instructions to make the most of this program.
With this program, you will have everything you need to achieve your goals in the gym and achieve the perfect form you desire.
TRAINING PLAN: Warm-up before EACH training session (5-10 minutes of brisk walking to raise body temperature and properly warm up the neck, shoulders, arms, joints, lower back, and legs). Carry 1-2 liters of water to the gym. Wear clean gym shoes and attire. Bring a towel. Stretching after the workout. Stretching after the workout involves static stretching. By performing static stretches, you bring the targeted muscles to a state of maximum tension and tightness while the body is at rest. The duration of each stretch is usually around 20-30 seconds. Static stretching is characterized by a slow pace, controlled and long movements, and low intensity. It is recommended to perform static stretching for about 10-15 minutes, and you can use mats and foam rollers from our offer as props (check the selection).
Stretching after the workout helps cool down the body and transition it into a recovery phase. Stretching reduces muscle fatigue and soreness, which is especially beneficial for beginners or those who have taken a break from training and experience muscle inflammation. The intensity of stretching should be within the range of comfortable discomfort, and anything beyond that is not desirable.
“For every kilogram I shed in the gym, I gain a stronger and more confident self.”
This workout program is designed for beginners and has been tested on numerous individuals, making it the most practical and best choice for those who are new to gym workouts. The program consists of a two-month exercise plan that gradually introduces the trainee to training and adjusts to their current level of physical fitness. The program is designed to activate all major muscle groups and provide a necessary balance between cardiovascular training and strength training.
Everything needed for this program is already included in the workout plan. Each week in the program is carefully structured and provides detailed instructions on the types of exercises to perform, the number of repetitions, the weights to use, and the length of rest periods between sets. This program is suitable for all body types and can be adjusted to meet the individual needs of each trainee.
As a result of this program, trainees will experience significant improvements in their physical condition, including increased strength, endurance, agility, and flexibility. Additionally, the program will help them develop better form and achieve their desired weight and body shape. In summary, this program is a comprehensive and effective way to start your fitness journey, adapting to each trainee through proper and consistent implementation.
2 Months Training Plan
Chest
1. Flat bench press with dumbbells:
Preparation: Sit on a bench and take a dumbbell in one hand, resting it vertically on your thigh. Kick the dumbbell back and simultaneously lie on the bench, bringing yourself into a lying position with the dumbbell next to your chest (your arm is bent at the elbow).
Execution: Press the dumbbell upward and toward the center until your arm is fully extended and the dumbbell is vertically above your chest. Lower the dumbbell in a controlled manner next to your chest until you feel a slight stretch in your chest and shoulders, and then repeat the press.
Muscles worked: Pectoralis major (sternocostal portion), Pectoralis major (clavicular portion), Anterior deltoid, Triceps brachii.
Note: During the exercise, keep your head, shoulder blades, and buttocks in constant contact with the bench, and your feet planted firmly on the ground.
2. Modified push-up
Preparation: Start by getting on your knees and hands, positioning your hands slightly wider than shoulder-width apart. Your palms should be flat on the ground, and your fingers pointing forward. Keep your knees in line with your hips.
Execution:
Lowering Phase:
- Lower your upper body towards the ground by bending your elbows.
- Keep your back straight and core engaged throughout the movement.
- As you lower yourself down, focus on maintaining a controlled and steady pace.
- Continue lowering until your chest is just above the ground, or as far as your strength allows.
- Your knees will remain on the ground during this exercise, and your feet can be crossed behind you.
Pressing Phase:
- Push through your palms, engaging your chest and arms, to return to the starting position.
- Fully extend your arms, but avoid locking your elbows.
- Keep your back straight and maintain a strong core as you press back up.
Muscles worked: The primary muscles targeted in this exercise are the Pectoralis major (sternocostal portion), Pectoralis major (clavicular portion), Anterior deltoid, and Triceps brachii.
Note:
- Throughout the exercise, keep your head, shoulder blades, and buttocks in constant contact with the ground.
- Ensure your feet are firmly planted on the ground.
- Perform the movement in a controlled manner to avoid straining or jerking your body.
- If you experience any discomfort or pain, modify the exercise or consult a fitness professional for guidance.
BACK EXERCISES:
1. FRONT (OR BACK) PULLDOWN( ALTERNATIVE TO PULL-UPS)
Preparation: Grab the bar with a wide grip and sit on a bench with your thighs positioned under the leg pads.
Execution: Pull the bar down to the upper part of your chest, then return it to the starting position. In the starting position, your arms and shoulders are fully extended.
Muscles worked: Latissimus dorsi, Rhomboid major, Rhomboid minor, Teres major, Infraspinatus, Trapezius, Biceps brachii, Brachioradialis, Brachialis, Pectoralis major (sternal part), Levator scapulae, Posterior deltoid.
2. Rowing:
Preparation: Bend forward over the barbell with slightly bent knees and grip the bar (overhand or underhand grip), ensuring that your back remains fully straight throughout the exercise.
Execution: Pull the bar towards your waist (slightly above), keeping your arms close to your body (in the final position, your forearms are parallel to the floor with a right angle at the elbows). Lower the bar in a controlled manner until your arms are fully extended.
Muscles worked: Latissimus dorsi, Rhomboid major, Teres major, Teres minor, Infraspinatus, Trapezius, Posterior deltoid, Biceps brachii, Brachialis, Brachioradialis.
Note: It is very important to pay attention to proper execution of this exercise to avoid any potential injuries. Your back must remain fully straight throughout the movement, and the weight used should be adjusted according to your capabilities.
Shoulder Exercises:
1. Dumbbell chest press on a bench inclined at 90 degrees:
Preparation: Sit on a bench, hold dumbbells with a closed grip, and lift them to the sides beside your shoulders. The arms are bent at the elbow joints. Keep your back straight.
Exercise: Lift the dumbbells, extending your arms at the elbow joints, until your arms are fully extended with the dumbbells above your shoulders. Bend your arms at the elbow joints and return the dumbbells to the starting position.
Muscles: Anterior deltoid, medial deltoid, posterior deltoid, triceps brachii, supraspinatus…
Note: You can perform this exercise on a bench with or without a backrest, keeping your back straight in both cases.
2.Dumbbell lateral raises:
Preparation: Hold dumbbells with a closed grip and stand in an upright position with your feet shoulder-width apart. The arms are extended along the body with palms facing your body.
Exercise: Raise the dumbbells to shoulder height (or slightly higher). Lower the dumbbells to the starting position.
Muscles: Anterior deltoid, medial deltoid, posterior deltoid, trapezius (ascending part, horizontal part, descending part), supraspinatus…
Note: Keep your back straight throughout the exercise.
3. Front and middle deltoid combination (super set)
FRONT SHOLDERS:
Preparation: Stand sideways to a bench, with the bench parallel to you, and place the knee of the closer leg on the bench while supporting yourself with the same-side hand (the back is straight and parallel to the ground). With the opposite hand, grab a dumbbell (with an underhand grip, palm facing inward). Pull the weight upward (bending the arm at the elbow joint) until the forearm is parallel to the ground (the arm holding the weight should be close to the body, and the angle between the upper arm and forearm is straight).
Exercise: Extend the arm with the weight backward until it is fully extended. Bend the arm at the elbow joint and return the weight to the starting position.
Muscles: Triceps brachii…
Note: The upper arm of the working arm remains parallel to the ground and stationary during the exercise.
Keep the back straight and parallel to the ground throughout the exercise.
Perform the exercise with controlled movements and pause the weight between repetitions (the weight should not swing like a pendulum).
COMBINATION WITH–Dumbbell lateral raisen :
4.Rear deltoid fly with cable on pulley:
Preparation:
- Set up the cable machine with the cable at a medium height.
- Stand facing the cable machine, holding one end of the cable in each hand.
- Position your feet shoulder-width apart, with your knees slightly bent and your torso upright.
- Hold the cable handles on the outside of your legs, palms facing down.
Execution:
- Slowly pull the cable backward and upward, simultaneously lifting your arms.
- Aim to raise your arms to shoulder level, forming a “T” shape with your body.
- Focus on contracting the rear deltoid muscles as you lift the cable.
- Hold the top position for a moment to feel the muscles engaged.
- Slowly and controlled, return your arms to the starting position, allowing the cable to fully extend.
Note:
- Maintain proper body posture throughout the exercise, especially keeping your back and shoulders aligned.
- Keep your spine upright and engage your core muscles to avoid excessive use of your lower back.
- Perform the exercise in a controlled manner, avoiding jerking or sudden movements with the cable.
- Focus on feeling the contraction in the rear deltoid muscle to maximize the benefits of the exercise.
Rear Delt Fly is an excellent exercise for strengthening and shaping the rear deltoid muscles.
BICEPS EXERCISES:
1.HAMMER CURL:
Preparation: Take dumbbells in both hands (with a neutral grip). Arms are extended with the weights close to the body (palms facing towards the body).
Exercise: Lift the dumbbells towards yourself by bending the arms at the elbow joints. In the finishing position, the arms are fully flexed at the elbows, and the forearms are vertical to the ground. Return the dumbbells to the starting position by extending the arms at the elbow joints.
Muscles: Brachioradialis muscle, biceps brachii muscle, brachialis muscle…
Note: The weights should not rotate during the exercise.
You can perform this exercise in a standing or sitting position.
Pause the weights between repetitions (weights should not swing).
2.Biceps curls with straight bar on cables:
Preparation:
- Set up the cable machine at the lower position with the cables hanging down.
- Attach a straight bar to the cables on both sides.
- Stand facing the cable machine, holding the straight bar with both hands, palms facing the ceiling.
- Position your feet shoulder-width apart, with knees slightly bent and your torso upright.Execution:
- Slowly bend your elbows and pull the straight bar towards your chest.
- Focus on contracting your biceps as you lift the bar.
- Keep your elbows close to your body and avoid raising them too high.
- Hold for a moment at the top of the contraction to feel the muscles engaged.
Slowly and controlled, lower the bar back to the starting position until your arms are fully extended.
- Note:
- Maintain proper body posture throughout the exercise, especially keeping your back and shoulders aligned.
- Keep your spine upright and avoid jerking or sudden movements with the bar.
- Perform the exercise in a controlled manner to prevent overstraining or injury.
- Focus on feeling the contraction in your biceps to maximize the benefits of the exercise.
Or this:
3.Bices Curls Hummer with cable:
TRICEPS EXERCISES:
1.Triceps pushdown with cable(lat machine):
Preparation: Stand in front of a lat machine, facing it. Grasp the bar slightly narrower than shoulder-width. Pull the bar downward and position the upper arms alongside the body, with a slightly less than 90-degree angle at the elbow joint.
Exercise: Pull the bar downward, extending the arms at the elbow joints until they are fully extended. Bend the arms and return the bar to the starting position.
Muscles: Triceps brachii…
Note: Keep the upper arms close to the body throughout the exercise.
Or with a straight bar:
3. Triceps pushdown with straight bar on cables :
LEG EXERCISES:
- SQUAT:
Preparation: Approach the squat rack (the barbell should be at chest level), grip the barbell with a wider than shoulder-width grip, pull yourself under the barbell, and place it on the upper back (on the trapezius muscle or on the trapezius and posterior deltoid). Lift the barbell off the rack and take a step or two back to a comfortable distance for performing the exercise. Keep your back straight, feet shoulder-width apart (or slightly wider depending on technique), and toes slightly pointed outwards. Lift your head with your gaze slightly above the horizon.
Exercise: Take a deep breath, hold it, and lower into a squat by bending at the hip and knee joints, pushing your hips back, while keeping your back straight, until your thighs are at least parallel to the ground. Throughout the exercise, keep your back straight. Extend at the hip and knee joints, and drive your shoulders and back upwards to return to the starting position (exhale at the end of the movement).
Muscles: Quadriceps femoris (vastus lateralis, rectus femoris, vastus intermedius, vastus medialis), gluteus maximus, gluteus medius, erector spinae, adductor magnus, adductor longus, trapezius, biceps femoris, semimembranosus, semitendinosus…
Note: Keep your back straight throughout the exercise to avoid potential injuries. Maintain full foot contact with the ground throughout the exercise. The most common mistake in squatting is shifting the weight onto the front part of the feet, which disrupts the balance of the whole body (there is special footwear with elevated heels used in powerlifting and Olympic weightlifting). Adjust the weight you work with according to your capabilities (have a spotter when working with weights close to your maximum).
2. LUNGES WITH BARBELL OR DUMBBELLS:
Preparation: Approach the squat rack (the barbell should be at chest level) or hold dumbbells in your hands. Stand with your feet hip-width apart, and take a step forward with one leg, placing the heel on the ground first, then the entire foot. Bend the front leg (at the knee and hip joints) to lower yourself until the knee of the other leg nearly touches the ground. The upper body remains upright throughout the exercise.
Exercise: Bend at the hip and knee joints of the front leg to lower yourself until the knee of the other leg nearly touches the ground. Return to the starting position by extending at the hip and knee joints of the front leg. Repeat the lunge with the other leg.
Muscles: Quadriceps femoris (vastus lateralis, rectus femoris, vastus intermedius, vastus medialis), gluteus maximus, gluteus medius, biceps femoris, semimembranosus, semitendinosus, adductor magnus, soleus, erector spinae…
Note: The upper body should remain upright throughout the exercise. The feet and knees are always facing forward during the lunge.
3. BULGARIAN SPLIT SQUAT:
Preparation: Stand in front of a bench with your back facing the bench, place the top of one foot on the bench (toe pointing downwards) and slightly bend the knee of that foot, while the other leg is fully extended. Keep the upper body upright throughout the exercise.
Exercise: Bend at the hip and knee joints of the leg you’re standing on, lowering yourself until the knee of the other leg nearly touches the ground. Return to the starting position by extending at the hip and knee joints of the leg you’re standing on.
Muscles: Quadriceps femoris (vastus lateralis, rectus femoris, vastus intermedius, vastus medialis), gluteus maximus, gluteus medius, biceps femoris, adductor magnus, soleus, erector spinae…
Note: The knee and foot of the leg you’re standing on are always facing forward. The front part of the foot of the other leg is placed on the bench, and the knee of that leg is also facing forward. Adjust the height of the bench to your own height (the bench height should be slightly lower than knee height).
4. ROMANIAN DEADLIFT:
Preparation: Lift the barbell off the rack or from the ground (using the deadlift technique). Hold the barbell close to your body with an overhand grip, shoulder-width apart.
Exercise: Lower the barbell by hinging at the hip, pushing your buttocks back, and lowering your upper body until your back is parallel to the ground. Keep your back straight throughout the exercise. Your legs slightly bend at the knees as you lower the barbell. Return to the starting position by extending at the hip and knee joints. Your arms remain fully extended throughout the exercise.
Muscles: Gluteus maximus, biceps femoris (long head, short head), semimembranosus, semitendinosus, erector spinae, adductor magnus, trapezius, latissimus dorsi…
Note: Keep your back straight throughout the exercise. This exercise can also be performed with a deeper forward bend, using an elevated platform (such as a step or wooden box). It is crucial to adjust the weight you work with according to your capabilities to avoid potential injuries. Additionally, it is essential to perform this exercise with proper technique. Therefore, practice the exercise with just the barbell or with light weights to perfect the technique.
5. LEG EXTENSION:
Preparation: Sit on a leg extension machine and position the front part of your lower leg (around the ankle) against the padded rolls. Your legs are bent (knee joints resting at the edge of the machine).
Exercise: Extend your legs at the knee joints to raise the lower legs until they are fully extended. Flex your legs at the knee joints to return to the starting position.
Muscles: Quadriceps femoris (vastus lateralis, rectus femoris, vastus intermedius, vastus medialis)…
Stand upright, place your feet shoulder-width apart. Hold one dumbbell in each hand with a neutral grip (palms facing your body). Ensure your back is straight, shoulders relaxed, and engage your core muscles. Active Variation:
Take a step forward with one foot to create a wide stance. Slightly bend your knees, but avoid fully straightening them. Hinge at your hips, pushing your buttocks backward. As you lower yourself down, let the dumbbells move down along the front of your legs. Continue lowering the dumbbells until you feel a gentle stretch in your hamstrings. Maintain a flat back and avoid rounding your lower back. Go down as far as your flexibility allows, without forcing the movement. You will feel your hamstrings working as you return to the upright position. At the top position, focus on contracting your hamstrings. Hold and Return:
Hold the top position (upright stance) and feel the contraction in your hamstrings. Maintain this position for at least 1-2 seconds. Slowly return to the starting position, pushing your hips forward and using your hamstrings for assistance. Repeat the exercise for the desired number of repetitions. Note:
Ensure that you maintain proper body posture throughout the entire exercise, especially keeping your back straight, to prevent injuries. Control the movement and avoid using momentum or sudden swings to lift the dumbbells. Monitor your flexibility and gradually increase the weight of the dumbbells as your strength and technique improve. If you have any prior injuries or health issues, consult with a professional before starting a new exercise regimen.
Alternatively, you can perform this exercise on a flat bench for the hamstring:
7. Standing Calf Raise:
Here’s how to perform it step by step:
Preparation:
- Stand on a calf raise machine with the front part of your feet on the platform and your heels hanging off the edge of the platform.
- Hold onto the handles of the machine for stability.
- Position your feet shoulder-width apart with slightly bent knees.
Execution:
- Slowly raise your heels, pushing up onto your toes.
- Try to lift your heels as high as possible, contracting the calf muscles.
- Hold the top position for a moment to feel the maximum contraction.
- Slowly return to the starting position by lowering your heels back down onto the platform.
- Repeat the exercise for the desired number of repetitions.
Note:
- Keep your back and body upright throughout the entire exercise.
- Avoid over-bending your knees during the movement; focus solely on working the calves.
- Control the motion to avoid sudden lifting or dropping of the heels.
- For a more challenging workout, you can add additional resistance, such as using weights on the machine or holding dumbbells.
The Standing Calf Raise exercise is excellent for developing and strengthening the calf muscles in your legs. Perform it regularly to achieve defined and strong calf muscles.
7.Leg Press :
Preparation:
- Sit on the leg press machine with your back fully supported against the backrest.
- Place your feet on the machine’s foot platform shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Bend your knees in line with your feet and hold the side handles for additional support.
Execution:
- Slowly push the foot platform away from you, using the strength of your legs.
- Straighten your legs but not fully to maintain tension in your leg muscles.
- Focus on activating your quadriceps, glutes, and calf muscles as you push the platform away.
- Hold the top position for a moment to feel the muscle contraction.
- Lower the platform back to the starting position in a controlled manner, avoiding rapid descent.
Note:
- Keep your back fully supported against the backrest throughout the exercise.
- Ensure your knees do not go beyond your toes to avoid unnecessary stress on the joints.
- Breathe naturally and control the movement throughout the exercise.
- Adjust the weight resistance according to your strength and abilities.
8. Glute Bridge:
“Glute Bridge” is excellent for strengthening the glutes (gluteal muscles) and lower back. Here’s how to perform it:
Preparation:
- Lie on your back on a flat surface, such as the floor or an exercise mat.
- Bend your knees so that your feet are placed on the floor near your buttocks, shoulder-width apart.
- Place your arms by your sides, palms facing down.
Execution:
- Squeeze your glutes and lift your hips toward the ceiling.
- The upper body, from shoulders to knees, should form a straight line, creating a bridge with your body.
- Hold the top position for a moment to feel the glute muscles engaged.
- Slowly lower your hips back down to the floor but avoid sitting all the way down.
Note:
- Maintain a straight line from shoulders to knees throughout the exercise.
- Avoid overextending the hips to prevent unnecessary strain on the lower back.
- Focus on contracting the glute muscles during the hip lift.
- Breathe naturally and keep your core muscles engaged to maintain stability.
The Glute Bridge exercise is an excellent way to strengthen and shape your glutes. You can include it in your training routine to strengthen the lower back and increase pelvic stability.
9. Bent Leg Kickbacks(Glute kickbacks):
Preparation:
- Kneel on the floor or an exercise mat on all fours.
- Place your hands under your shoulders and your knees under your hips. Keep your back straight throughout the exercise.
Execution:
- Bend one knee at a right angle, so your foot is directed toward the ceiling (this is the starting position).
- Maintain a balanced position and simultaneously push the bent knee backward, lifting your foot towards the ceiling.
- Keep the glute muscles contracted as you raise your leg.
- The upper body and hips should remain stable during the exercise, focusing the work on the glutes.
- Return your leg back to the starting position, slowly and controlled.
Note:
- Keep your spine and neck in a neutral position throughout the exercise.
- Focus on activating the glute muscles while lifting the leg.
- Avoid lifting the leg too high to prevent strain on the lower back or hips.
- Breathe naturally and maintain concentration on the glute muscles throughout the exercise.
Bent Leg Kickbacks are an excellent exercise for targeting and shaping the glute muscles. You can include it in your training routine to strengthen and lift your glutes.
10. SUMO SQUAT WITH ONE-ARM DUMBBELL(Bulgarian split squats with kettlebell ):
Preparation: Set up two parallel step benches. The distance between the benches should be slightly wider than your shoulder width. Stand with your feet on the benches, toes pointed outward at a 45-degree angle. Hold one dumbbell in one hand and stand in an upright position with the weight between your legs.
Exercise: Lower into a squat by bending at the hip and knee joints, keeping your back straight, until your thighs are at least parallel to the ground. Extend at the hip and knee joints to return to the starting position. Your arms are fully extended throughout the exercise.
Muscles: Gluteus maximus, erector spinae, adductor magnus, quadriceps femoris, soleus…
Note: Throughout the exercise, keep your back straight, and your upper body should be as upright as possible. You can perform this exercise without step benches, but the range of motion will be somewhat limited, reducing the effectiveness of the exercise.
Stretching Exercises:
- BACK STRETCH:
Preparation: Kneel on the floor.
Exercise: Lower the pelvis as far back as possible towards the heels with the arms fully extended overhead, palms and forearms on the floor.
Muscles: Latissimus dorsi, teres major, erector spinae…
Note: All stretching exercises can be done actively or passively. Active stretching is performed without the assistance of an assistant, using the strength of your own muscles, while passive stretching involves the assistance of an assistant or external load. Passive stretching is more effective as it allows for a greater range of motion, but it must be done with caution to avoid exceeding the muscle’s flexibility limit and causing injury. Perform each exercise with a minimum 20-second hold in the end position.
2. CHEST STRETCH WITH HANDS BEHIND HEAD:
Preparation: Sit or stand with straight posture, place your hands with crossed fingers on the back of your head. Lift your head with your gaze forward.
Exercise: Push your elbows as far back as possible until you feel a comfortable stretch in the chest muscles and hold that position.
Muscles: Pectoralis major, pectoralis minor, deltoid…
Note: All stretching exercises can be done actively or passively. Active stretching is performed without the assistance of an assistant, using the strength of your own muscles, while passive stretching involves the assistance of an assistant or external load. Passive stretching is more effective as it allows for a greater range of motion, but it must be done with caution to avoid exceeding the muscle’s flexibility limit and causing injury. Perform each exercise with a minimum 20-second hold in the end position.
3. STOMACH STRETCH LYING ON THE STOMACH:
Preparation: Lie on your stomach and place your palms on the floor on either side of your chest.
Exercise: Lift the upper body as high as possible, arching the back and tilting the head back (extension of the neck muscles). The legs and pelvis are on the floor throughout the exercise.
Muscles: Rectus abdominis, iliopsoas…
Note: All stretching exercises can be done actively or passively. Active stretching is performed without the assistance of an assistant, using the strength of your own muscles, while passive stretching involves the assistance of an assistant or external load. Passive stretching is more effective as it allows for a greater range of motion, but it must be done with caution to avoid exceeding the muscle’s flexibility limit and causing injury. Perform each exercise with a minimum 20-second hold in the end position.
4.WALL STRETCH:
Preparation: Place your palm on the edge of a wall at shoulder height.
Exercise: Rotate your body away from the wall opposite to the hand placed on the wall. Repeat the exercise with the other arm.
Muscles: Pectoralis major, pectoralis minor, deltoid…
Note: If you place your hand lower than shoulder height, you will stretch the muscles of the shoulder and upper chest, while placing the hand higher will focus on the muscles of the lower chest. Instead of a wall, you can also place your hand on a vertically positioned bar.
5.TRICEPS STRETCH:
Preparation: Raise one arm behind your head and bend it at the elbow joint.
Exercise: Push the elbow down with the palm of the opposite hand until you feel a comfortable stretch, and hold that position. Repeat the exercise with the other arm.
Muscles: Triceps brachii, teres major, latissimus dorsi…
6.SEATED SIDE SPLIT STRETCH:
Preparation: Sit on a mat with your legs spread wide apart. The starting position is a seated side split.
Exercise: Lower the upper body towards one leg until you feel a stretch in the posterior thigh muscles. Hold that position. Repeat the exercise by lowering the upper body towards the other leg.
Muscles: Biceps femoris (long head, short head), semitendinosus, semimembranosus, gastrocnemius…
Note: The legs are fully extended throughout the exercise.
Perform each exercise with a minimum 20-second hold in the end position.
7.LYING SIDE STRETCH:
Preparation: Lie on your side and grab the inner side of the foot on the opposite side from the one you’re lying on.
Exercise: Extend the leg and use your hand to pull the foot towards the back until you feel a stretch in the inner and posterior thigh muscles. Hold that position. Repeat the exercise with the other leg.
Muscles: Adductor magnus, biceps femoris, soleus…
8.QUADRICEPS STRETCH:
Preparation: Stand in an upright position. Lift one leg and grab the front part of the foot or the area near the ankle with the hand on the same side.
Exercise: Flex the knee joint of the lifted leg as much as possible, pulling the knee back. The other leg is fully extended. Hold that position. Lower the leg and repeat the exercise with the other leg.
Muscles: Quadriceps femoris…
9.SEATED ONE-LEGGED STRETCH:
Preparation: From a standing position, take a step to the side and sit on one leg, fully placing the foot on the floor. The other leg is fully extended, and only the heel is in contact with the floor.
Exercise: With the hand on the same side as the extended leg, try to reach the foot of the extended leg and pull the toes towards yourself. Hold that position. Repeat the exercise with the other leg.
Muscles: Biceps femoris, semitendinosus, semimembranosus, gastrocnemius…
10. LUNGE STRETCH:
Preparation: Stand in an upright position.
Exercise: Take a step forward with one leg and shift your entire body weight onto that leg. The other leg is extended, and only the toes are in contact with the floor. Hold that position. Repeat the exercise with the other leg.
Muscles: Iliopsoas, soleus…
11.SHOULDER STRETCH:
Preparation: Stand in an upright position.
Exercise: Extend one arm towards the opposite shoulder. Use the other hand to push the extended arm towards your body, focusing on the elbow joint. Hold that position. Repeat the exercise with the other arm.
Muscles: Deltoid, infraspinatus, teres minor, trapezius, rhomboideus…
Remember to perform each exercise with a minimum 20-second hold in the end position.
Abdomen:
1.CRUNCHES:
Preparation: Lie on your back, with your arms crossed on your chest.
Exercise: Lift the upper body to a sitting position while simultaneously bringing the knees towards the chest (the knees are flexed as much as possible). Extend back and return to the starting position.
Muscles: Rectus abdominis, iliopsoas, tensor fasciae latae, adductor longus, pectineus…
Note: During the exercise, the hands slightly separate from the floor.
You can also perform this exercise with the head, shoulder blades, and legs slightly lifted off the ground (a few centimeters).
2. Sits-ups:
Preparation: Lie on your back, fully extended.
Exercise: Simultaneously lift the upper body and slightly bend the legs at the knee joints while reaching with your arms. Rise until your fingers touch your feet in an imaginary vertical line dividing the upper and lower body. Lower back to the starting position.
Muscles: Rectus abdominis, iliopsoas, tensor fasciae latae, adductor longus, pectineus, rectus femoris…
Note: Aim to keep your back straight during the exercise.
During the lifting phase, the legs should be slightly flexed at the knee joints to relieve the hip flexors and increase the effectiveness of the abdominal muscles.
3.LEG RAISES ON A BAR:
Preparation: Position yourself in a hanging position on a bar.
Exercise: Lift your legs as high as possible towards the bar (bending at the hip joints and slightly raising the pelvis). Lower the legs back to the starting position (hanging on the bar).
Muscles: Rectus abdominis, iliopsoas, tensor fasciae latae, adductor longus, pectineus, rectus femoris…
Note: The arms are slightly bent during the exercise.
4. ABDOMINALS WITH LEGS BENT ON THE FLOOR:
Preparation: Lie on your back with your legs bent and feet on the floor. Cross your arms on your chest with your palms facing your chest.
Exercise: Lift the upper body to a seated position. Return to the starting position.
Muscles: Rectus abdominis, external oblique abdominis, tensor fasciae latae, rectus femoris…
Note: During the lifting of the upper body, the head bends towards the chest to relieve the neck muscles. For this purpose, you can place your hands with crossed fingers on the back of your head.
5. KNEE-TO-ELBOW CRUNCHES:
Preparation: Lie on your back with your legs bent and feet on the floor. Place your hands with crossed fingers on the back of your head.
Exercise: Simultaneously lift and rotate the upper body while touching the elbow to the knee of the opposite leg, reaching a seated position. Return to the starting position and repeat the exercise on the opposite side.
Muscles: Rectus abdominis, external oblique abdominis, tensor fasciae latae, rectus femoris…
Note: During the lifting of the upper body, the head bends towards the chest to relieve the neck muscles.
6. HALF CRUNCHES:
Preparation: Lie on your back with your legs bent and feet on the floor. Bend your arms with your palms on your abdomen.
Exercise: Contract the abdominal muscles and lift the upper body as high as possible off the ground. Return to the starting position.
Muscles: Rectus abdominis, external oblique abdominis, tensor fasciae latae, rectus femoris…
7.WEIGHTED CRUNCHES:
Preparation: Hold a weight with both hands and lie on your back with your legs bent and feet on the floor. The weight is positioned with extended arms above the chest in the starting position.
Exercise: Lift the upper body to a seated position while simultaneously raising the weight so that it ends up with extended arms above the head in the final position. Return to the starting position.
Muscles: Rectus abdominis, external oblique abdominis, tensor fasciae latae, rectus femoris, deltoid…
Note: Throughout the exercise, the arms are extended.
8. RUSSIAN TWISTS:
Starting position: Sit on a mat with a weight and lean slightly backward. Bend your knees, and the upper body is tilted back. The arms are also bent at approximately a 90-degree angle in the elbow joints. Lift the legs slightly above the mat.
Exercise: Simultaneously rotate the upper body to one side and the legs to the other side. In the final position, the weight almost touches the mat beside the hips. Without pausing the movement, repeat the exercise to the opposite side.
Muscles: External oblique abdominis, rectus abdominis, tensor fasciae latae…
9. KNEE-TO-ELBOW TWISTS:
Preparation: Lie on your back with your legs bent and feet on the floor. Bend your arms with your palms on the back of your head.
Exercise: Lift one leg, bending it at the knee, and simultaneously lift the upper body, rotating it to the side so that the elbow goes toward the knee of the bent leg. Extend back and return to the starting position. Repeat the exercise on the other side.
Muscles: Rectus abdominis, iliopsoas, tensor fasciae latae, external oblique abdominis, adductor longus, pectineus…
Note: During the exercise, both legs should be slightly lifted off the ground. A lighter variation of the exercise is to keep one leg on the floor while bending the other leg towards the opposite elbow.
10, “CANDLE” CRUNCHES:
Starting position: Lie on a mat (facing the ceiling) and lift your extended legs to be vertical to the ground. The arms are extended beside the body with palms resting on the mat.
Exercise: Lift the legs and pelvis as high as possible towards the ceiling, using your palms as support on the mat. Return to the starting position. Repeat the exercise.
Muscles: Rectus abdominis…
11. BALL CRUNCHES:
Preparation: Lie on your back fully extended. Grab a fitness ball with your feet.
Exercise: Simultaneously lift the upper body and legs, transferring the ball from the feet to the hands at the highest point. Lower back to the starting position with the ball in your hands. Repeat the exercise.
Muscles: Rectus abdominis, iliopsoas, tensor fasciae latae, adductor longus, pectineus, rectus femoris…
Note: Strive to keep your back straight during the exercise.
12. LEG LIFTS LYING ON YOUR BACK:
Preparation: Lie on your back on a mat, legs fully extended, arms on the floor beside the body with palms facing down.
Exercise: Simultaneously lift both legs (extended) towards the upper body until they are vertical or slightly closer to the body. Control the descent by extending the hips, lower the legs back to the starting position.
Muscles: Iliopsoas, tensor fasciae latae, adductor longus, pectineus, rectus abdominis, rectus femoris…
Note: A more challenging variation of this exercise is to stop the legs just before reaching the floor during the descent and repeat the exercise.
Although this exercise is primarily intended to strengthen the hip flexors, it can also be beneficial for strengthening the abdominal muscles.
These are the English translations of the abdominal exercises you provided. Remember to perform each exercise with proper form and technique while paying attention to your body’s limitations and avoiding any pain or discomfort.
Conclusion:
The beginner’s course in the gym covered all aspects necessary to start training successfully and achieve the desired goal. Participants had the opportunity to learn the basics of nutrition, enabling them to eat properly and provide their bodies with the necessary nutrients for muscle growth and recovery.
In addition to nutrition, participants had the opportunity to learn how to properly use machines and weights, as well as familiarize themselves with various exercises targeting different muscle groups. Moreover, the course covered various breathing techniques, warm-up routines, and stretching exercises to prevent injuries and improve flexibility.
The course also included motivational techniques and advice for goal setting and tracking progress. By the end of the course, participants had a solid understanding of training and nutrition and were ready to embark on their journey towards a healthier and stronger body.
Codes of Our Course: The Dragon Order’s codes are moral principles and rules of conduct developed by the Dragon Order organization. They encompass different aspects of life, including physical, mental, and spiritual fitness, as well as relationships with others.
Some of the Dragon Order’s codes include:
To be honest and truthful in every aspect of our lives.
To strive to be better individuals and work on our personal development.
To strive to be good parents, friends, and members of society.
To adhere to the principles of fair play and abstain from dishonorable actions.
To use our strength to help others and refrain from violence.
To strive for a healthy lifestyle and utilize sports and physical activity as means of improving health.
To engage in daily meditation and spiritual practices as means of enhancing spiritual well-being.
To continuously work on ourselves and read inspirational and motivational books to broaden our horizons and become better and more honorable individuals.
To do good deeds, assist the less fortunate, feed the hungry, and take care of the planet Earth, as we are all interconnected. Nature is our medicine and our true home. Stand up for mountains, rivers, forests, valleys, and animals, as they are an integral part of this world and should be cared for. Preserve clean and clear water sources.