Arginine is a relatively exogenous amino acid. Young people should deliver it to the body along with the diet, while adults are able to endogenously produce adequate amounts of arginine. In recent years, the significant effect of arginine on the body has been discovered, so it is worth taking care of its appropriate level. To ensure proper supply, it is worth knowing where arginine is, how it works and whether it should be supplemented?

The occurrence of arginine
The pool of arginine in the body, in addition to endogenous changes and intracellular protein degradation, also affects the supply of amino acids with diet. Especially for its correct level should be taken care of in the case of increased demand of the system – in the case of injuries, disease states and moments of significant burden on the body excess catabolic processes. Along with the progressive aging of the body, the production of endogenous arginine decreases and it is recommended to supplement it with the diet.

The rich source of arginine are products containing animal and vegetable protein soy, beef, pork, turkey, walnuts, cashews, hazelnuts, groundnuts, brazilian, sesame, sunflower, pumpkin seeds, almonds, linseed, chocolate, buckwheat and mackerel. Small amounts are also found in milk proteins. Only half of the arginine supplied with food to the body as a result of digestion is absorbed into the blood, and 40% breaks down in the small intestine.

The action of arginine
Arginine is formed in the urea cycle and is involved in the synthesis of proteins, creatine, urea, proline, polyamines and nitric oxide. The amino acid has a regulatory function and stimulates the secretion of glucagon, insulin, prolactin and growth hormone. The metabolic pathways of arginine vary depending on particular organs and cells.

Arginine affects the proper functioning and protection of the liver. It provides detoxification of the body by converting toxic ammonia into urea in the urea cycle.

Arginine is a substrate in the synthesis of creatine, which is a precursor to the index of normal kidney function – creatinine. Creatine plays a key role in muscle energy, influencing the improvement of oxygen metabolism and lowering the level of lactic acid. In the case of training people, this allows you to increase training loads, increase muscle mass and reduce the amount of fat.

The supply of arginine also influences the production of growth hormone (GH). GH affects the immune system and the central nervous system. Too large amounts of growth hormone negatively affect the body, increase the risk of cancer and reduce the uptake of glucose, which is an energy substrate, especially in endurance sports. The supply of arginine before bedtime stimulates the secretion of GH even more.

Arginine in the vascular endothelium is responsible for the synthesis of nitric oxide (NO), which stimulates the immune system, reduces inflammation, facilitates wound healing (especially in the case of burns) and dilates blood vessels. In addition, it is involved in the relaxation of smooth muscles, improves blood circulation and helps regenerate damaged muscle fibers. NO deficiency has a significant effect on the formation of atherosclerotic plaque and oxidation of LDL cholesterol molecules.

The amino acid also delays the body’s aging process thanks to its antioxidant properties and its influence on the synthesis of collagen. Arginine is needed for the production of sperm, keeping the right amount of sperm and their motility. In addition, it has a positive effect on intestinal microbiota and improves insulin sensitivity in people with type 2 diabetes, which reduces the risk of developing the disease and its subsequent complications.

The dosage of arginine
Arginine is used in the form of pure, isolated amino acid L-arginine or as synthetic compounds – AAKG (arginine with glutaric acid), hydrogen chloride or L-arginine malate. The best assimilable form is the one closest to the natural one found in food.

Arginine as a drug is used in diseases of the circulatory hypertension, ischemic disease, atherosclerosis, cerebral infarctions and blood clots, as well as in diabetes, glaucoma, infertility in men, burns and infections.

Arginine is very often supplemented by athletes to support the body’s exercise capacity. Unfortunately, there are no unequivocal studies that prove the beneficial effect of arginine supplementation in strength and endurance sports.

The recommended daily dose of arginine should be 5 grams – this is the basic dose, without any side effects. The pre- workout preparation is the most effective . If high doses of arginine are used, gastrointestinal discomfort (nausea, diarrhea, dehydration) may arise.

Contraindications to the use of arginine
Arginine should not be supplemented by people suffering from schizophrenia, pregnant women, nursing mothers, people taking anticoagulants, people with renal insufficiency, liver and bile ducts, digestive and absorption disorders and advanced hypertension.

Each supplementation should be supported by laboratory tests and consultation with a doctor. In addition, there should be a few hours between taking a dietary supplement and a medicine so that interaction does not intervene between them.

Opinions about arginine
Arginine is an amino acid necessary for the proper functioning of the body, while both excess and deficiency is not beneficial to the body. If there is too much arginine in the system, too much nitric oxide is produced, and this completely reverses its effect – instead of lowering blood pressure, it increases and stiffens the blood vessels, instead of making them more elastic. In addition, administration of high doses of arginine may disrupt the balance of other amino acids.

A rational and well-balanced diet allows you to provide the right amount of arginine so that you can feel the positive effect of this amino acid on the body.



The problem of insufficiently high testosterone levels is found not only among people exercising, but also most men of middle age. This extremely important male sex hormone determines not only sexual performance, but most of the processes taking place in our body. In this article, we will try to get a bit closer to the subject of phytohormones – plant compounds that can effectively improve its concentration.

What are phytohormones?

Green Phytofoods

The concept of phytohormones in medicine and broadly understood health literature refers to substances that manage the development of plant tissues. The term is also used for compounds of plant origin that work in the human body like hormones. In the context of our system, we speak first and foremost about substances responsible for stimulating the anabolic processes of protein molecules, i.e. real development and impact on strength and muscle mass.

The following groups of compounds are distinguished in systematics, including phytohormones

– phenylpropanoids;

– flavonoids;

– fatty acids;

– lignans;

– steroids;

– stilbeny;

– triterpenoids.

How do phytohormones work?

Before we go on to determine the exact function of phytohormones, we have to say something about the effects of steroid hormones. It is with these compounds that phytohormones cooperate most often. Steroid hormone compounds penetrate the interior of the muscle cell membrane from the blood. There are characteristic receptors in the form of proteins whose function is to bind to hormones and convert them into the so-called transcription factor. This factor is responsible for the initiation of anabolic processes. This means that they affect our genes and stimulate them to produce various types of muscle proteins that determine the size of our muscles or strength.

Milk Thistle 150mg

It turns out that in practice there is a mass of similarities between plant phytohormones introduced into the human body and its own hormonal compounds of steroid character. We are talking here about the spatial structure of these compounds or their physicochemical properties. Participation in a series of changes argues their supposed impact on the increase in the level of active anabolic steroids. In practice, we are talking about three main modes of action here.

The first of these involves real impact on the synthesis of steroid hormones. Steroidal anabolic hormones are created by uneconomic reactions (ie sugars and fatty acids) or more efficiently from cholesterol. Compounds referred to as phytosterols are substances that have molecular structure identical to cholesterol. It can therefore be assumed that anabolic steroids can also be produced in our system through the supply of phytohormones. Scientific research proves that herbal phytosterols clearly contribute to the increase in both male and female sex hormones, but the degree of cholesterol uptake remains unchanged. Produced compounds are further transformed by the natural intestinal flora to other forms that show greater activity than testosterone.

In addition, phytosterols are responsible for cholesterol transport pathways within the intestine, which significantly reduces its level in the blood.

This, as is well known, leads to a reduction in the risk of developing cardiovascular disease. It is also worth mentioning flavonoids in the context of the production of anabolic hormones. These compounds not only inhibit the enzyme called phosphodiesterase, which leads to the degradation of cAMP. Flavonoids clearly contribute to the increase of its content in cells, which contributes to the intensification of the lipolysis process (destruction of fat molecules) and the activation of numerous kinases that effectively enhance the synthesis of new muscle proteins. This in turn causes an increase in muscle mass as well as strength and endurance.

Phytohormones, thanks to the similar construction similarities to our hormonal compounds, often prevent the transformation of anabolic steroids into substances with a completely different activity.

This is mainly about the conversion of testosterone to DHT (dihydrotestosterone) and estradiol. These compounds largely have a negative effect on the hypothalamus and pituitary gland and lead to a reduction in the release of gonadotropins. Reducing their content leads to a decrease in testosterone levels. This perfectly illustrates the direct impact of phytohormones on the anabolic hormone levels of our body. What’s more, the excess of altered forms of testosterone can cause a number of adverse changes to our health. Excessive amounts of DHT and estradiol can cause prostate damage, hypertrophy of the mammary gland and its excessive steatosis, retention of subcutaneous water within the thighs and buttocks, and increase the development of swellings in the joints.

With the total amount of testosterone produced in the testicles maximally 3% reaches our muscular system and leads to its development. The remaining amount is captured by SHBG, special globulins that deprive the basic male hormone of activity. A significant part of the phytohormones is associated with SHBG, taking the place for testosterone, which causes that more of it goes to muscle tissues. In addition, some phytohormones effectively inhibit the synthesis of this specific type of globulin, which takes place in the liver.


In practice, it turns out that there are a lot of plants that have been recommended for a long time in order to improve sexual functionality and to support physical vigor. Today, they are referred to as tonic preparations – increasing the endurance of the body in relation to the heavy physical effort and extreme environmental conditions. Below we present the species of plants that are not only the most popular in terms of recognition, but also the most common use.

Manchurian aralia

In its composition we find triterpenoids. Aralia is a relative of ginseng, occurs primarily in Siberia, where for many years has been known as the basic ingredient of local folk medicine.


Moots, or the popular Tribulus, are characterized by the presence of steroids and flavonoids. It is one of the most popular and best documented plants with anabolic and aphrodisiac (ie prosexual) activity, which is used in sport supplementation.


Garlic already in the days of ancient Egypt was recommended to fighters to improve physical fitness. Thanks to the rich content of flavonoids, steroids and sulfur compounds, garlic is recommended not only to improve immunity and increase testosterone levels, but also to intensify fat burning processes.


A basic component of home-made first-aid kits for people living in the Balkans and modern herbal medicine. In its composition we can find polyunsaturated fatty acids, steroids and triterpenoids.

Chinese tea

Green Tea EGCG

Chinese green tea variety is a rich source of flavonoids, steroids and triterpenoids. Due to the large amount of catechins and isoflavones, Chinese tea increases the level of protein anabolism (studies prove an improvement in the nitrogen balance by almost 10%) and purification processes and thermogenesis.

Indian incense

Kadzidłowiec is known to athletes mainly as an anti-inflammatory agent and strengthening the structure of the musculoskeletal system, i.e. fascias, joints, tendons or ligaments. This is possible due to the increased resistance to overloading. In addition, thanks to the presence of triterpenoids, it can be included in anti-catabolic preparations.

Sawmill palm

Saw Palmetto Berries

This plant is known primarily to the inhabitants of the Caribbean Sea. Flavonoids and steroids present in the palm determine strong aphrodisiac properties and clear toning effect. The basic ingredient in many measures to alleviate symptoms resulting from prostatic hyperplasia.

Stinging nettle

Nettle is known primarily for the removal of subcutaneous water and the intensity of diuresis. In addition, it normalizes prostate function and shows a stimulant character, which can be explained by the occurrence of lignans and steroids in its composition.

Hair hairy

Diamond Fish Oil

Soy is a wealth of proanabolic flavonoids, steroids, triterpenoids and polyunsaturated fatty acids. Due to the presence of isoflavones, it also has a strong pro-health effect. What’s more, a rich amount of proteins is often used by manufacturers of dietary supplements for the preparation of protein preparations.


Maximize effects of training

Strength training aims to gradually increase the loads of the muscular and skeletal systems, which leads to improvement of their strength, strength, muscle development and bone density. To maximize the effects, also the diet of the training person should be properly balanced. What is the most important thing in the diet of a person who is building up muscle mass?


For the first time, the effect of taking amino acids after training on increasing muscle mass was demonstrated by Tipton KD et al. In 1999. Lack of adequate protein supply causes that strength exercises lead to a negative balance of muscle protein.

The demand for this macronutrient depends on several factors, which include age, sex, weight, type and duration of exercise. The general rule is to increase the supply of protein in people who want to develop their musculature. According to the position of the International Society of Sport Nutrition (ISSN), for people exercising, it is sufficient to take the protein in the range of 1.4-2.0 g / kg of body weight per day. Experts say that increasing the supply to 2.3-3.1 g / kg body weight may be beneficial only during the period of using a diet with limited supply of kilocalories (the body then uses protein not only as a building material, but also as a source of energy).

People exercising should take protein in several portions daily, approximately every 4 hours. The protein content in a single meal should be 0.25 g / kg body weight (about 20 g). It is worth to plan 3-4 rich-meal meals during the day, including a post-workout meal. The intensity of anabolic reactions (ie conducive to tissue building) occurs after the training is completed and lasts up to 24 hours, however it decreases over time. According to the ISSN, the adoption of high quality protein up to two hours after training significantly favors the synthesis of muscle proteins. They also emphasize that the most effective in the development of muscle is the regularity of protein intake (20-40 g per meal).

For those who want to increase muscle mass, it is advisable to consume an easily assimilable protein containing the appropriate amount of essential amino acids, in particular leucine. The source of such a protein can be, for example, dairy products, eggs, meat. Each of the above-mentioned products, apart from the protein content, is characterized by additional beneficial properties, e.g. milk alpha-lactoglobulin contains tryptophan, which can improve the functioning of the body under stress, improve the quality of sleep. In addition, milk also contains lactoferrin with antibacterial, antiviral and antioxidant properties. Eggs in addition to the protein of the standard composition also contain choline, which has a positive effect on cognitive functions, lutein and zeaxanthin.

What about vegetable protein? Increasing the muscle mass on a vegetarian diet is possible provided that it is properly balanced and possibly well-chosen supplementation. According to ISSN, soy containing the most optimal protein for the human body shows less stimulation of muscle building processes compared to animal proteins. The vegetable protein contains less exogenous amino acids, including leucine. Tang JE et al. In their study showed that soy isolates were more effective in stimulating muscle protein synthesis than casein, however, less than whey protein isolates.

It should be remembered that thanks to the diet it is possible to satisfy even the increased demand for amino acids, however, for practical reasons, protein supplements can also be used. As we read in the International Society of Sports Nutrition Position Stand for protein and exercise, studies whose duration did not exceed one year do not indicate that the supply of protein in the range of 2-3 g / kg body weight per day showed a negative effect on the lipid profile, function markers kidney or liver in healthy people training.

As demonstrated by Staples AW et al., Taking after training proteins in combination with carbohydrates does not intensify anabolic processes compared to taking the protein itself. This does not mean, however, that carbohydrates are unnecessary. Quite the contrary, they are important for rebuilding muscle glycogen reserves. There is no doubt that during strength exercises these reserves are running low. The extent to which these stocks are depleted depends on the intensity and duration of the exercise. Carbohydrate consumption ranges from a dozen to several dozen percent (14-40%). Supplementing carbohydrates is a prerequisite for rebuilding these reserves. A meal will help rebuild glycogen if it contains a sufficient amount of carbohydrates, otherwise proteins can also be used for this purpose.

People working on the development of muscle mass are recommended to consume 5-10 g of carbohydrates / kg of body weight per day. It is best to refill carbohydrates at the earliest after finishing your training, which will allow you to take advantage of the beneficial rebuilding of hormonal conditions. This is especially important if the workouts are extremely long (several hours) or when the interval between exercises is short. If the training lasts up to an hour, eating a meal shortly after its completion is not of the utmost importance and the glycogen stores will be rebuilt in the next several hours. According to the ISSN, if the interval between two training sessions is shorter than 4 hours, you should take carbohydrates in the amount of 1.2 g / kg body weight right after finishing the exercises. It is recommended that carbohydrates come from high GI products (> 70).

Recommendations on fat intake in people developing musculature do not differ from the recommendations for the general population. Fats should satisfy 20-35% of the daily energy requirement.
What should a post-workout meal contain?
As mentioned earlier, if the training lasts from 40 minutes to an hour, and the break before the next session is longer than 4 hours, it is not important to eat up to two hours after exercising. This is important for more intensive and longer-lasting exercises. Then it is equally important that digestion and absorption take place as soon as possible. Therefore, in such cases, it is best to use low-fiber, easily digestible products. The two most important elements of a post-workout meal are full-blown protein and high-carbohydrate carbohydrates.

We include the sources of wholesome protein
– dairy products: cheeses, yoghurts, kefirs, milk,
– eggs,
– meat,
– legume protein soy, chickpeas, beans, peas.
High and medium GI products
– banana fruit, pineapple, watermelon, peaches in syrup, dried fruit, mango, melon, apricots, papaya,
– honey,
– milk chocolate, white,
– fruit juices,
– white bread,
– millet, barley, semolina, white rice, brown rice,
– wheat pasta.

An example of a post-workout meal
The sample meal contains 20 g of protein, 67 g of carbohydrates, 8 g of fat.

Millet with honey and banana, cottage cheese
– milled millet 100 g
– honey 1 tbsp
– banana 1 medium art
– cottage cheese 150 g.

Proper hydration
Dehydration at the level of 2% may cause a decrease in efficiency and burden the cardiovascular system and temperature control system (especially if the exercises are performed in high temperature conditions). In addition, it may also result in a deterioration of cognitive skills.

Fluid supplementation is already required during exercise. After finishing it, you should replace lost liquids as soon as possible. The optimal amount is 1.5 l of water for each kilogram of lost body weight. Pure water is suitable if the duration of the training does not exceed 60-80 minutes. If the activity lasts longer, it is best to use liquids for athletes containing glucose (6-9% of the weight of the drink) and electrolytes in proportions allowing for effective replenishment of lost micronutrients (sodium, potassium, chloride) and water.

The presence of sodium additionally stimulates the feeling of thirst, thanks to which irrigation becomes even more effective. They are so-called isotonic beverages that are optimally absorbed in the gut and do not cause gastrointestinal load. Oral irrigation fluids used to supplement water in the course of diarrhea are not able to replace an isotonic drink because they have a higher sodium and potassium content, and lower carbohydrates. Low-fat milk works well in dehydration, as it contains electrolyte and sugar concentrations similar to those found in isotonic drinks.
A post-workout meal is valid regardless of the time at which the workout will be consumed. The key is, however, the composition of a full-day diet and it is essential to support the effectiveness of exercise. Intensive physical activity or workouts lasting up to 80 minutes a day require the supply of adequate amounts of proteins, carbohydrates and fats in a daily ration, and the key to the optimal absorption of these ingredients is the regularity of meals and high quality of products.


Bamboo powder

Bamboo powder is a bamboo extract, considered by many to be a substance rich in natural antioxidants and supporting the body in slimming. But is it really so effective? I invite you to the article.

What is bamboo powder?

Bamboo extract (phyllostachys heterocycla) is a rich substance in natural antioxidants that inhibit the absorption of glucose from the digestive tract. Bamboo symbolizes longevity in China, and in Japan – purity. Bamboo is used in medicine, in the kitchen and even in the clothing industry as antibacterial threads.

Who should use?

Bamboo extract has been used as an ingredient of dietary supplements used for weight loss. It increases the reduction of body fat and improves body structure when combined with caffeine or other thermogenic substances. Bamboo contains necessary for the biosynthesis of proteins, which in turn is an inherent element of the proper functioning of our bones, hormones and muscles, and even the immune system.

Bamboo powder – action

Bamboo extract has antioxidant and fat burning properties. It is a source of minerals such as calcium, iron, potassium, silicon, sodium, iodine, amino acids and vitamins. Bamboo has a positive effect on the joints, making them elastic and stabilizing. Thanks to the calcium and vitamin D content, it hardens bones. In addition, it has a strengthening effect on the tendon and structure of blood vessels. The teas made from it favorably affect the regulation of digestive processes and metabolism.
Organic silica from Bamboo shoots 150mg
How to dose?

There is no detailed information about the dosage of the bamboo extract. To determine the optimal dose, follow the recommendations of the supplement manufacturer or consult a specialist. The main contraindication to the use of bamboo powder supplements is hypersensitivity to this ingredient.

Digestive System Healthcare


Piperine is more and more often recommended by dieticians and is increasingly popular among people on a diet. It contains pepper and is a natural alternative in the fight against overweight and fat. It fights its excess in the body by inhibiting the formation of new fat cells. Below I will describe its operation and application in detail.

What is piperine?

Piperine is an alkaloid that occurs in black pepper, it responds for its sharp, burning taste. It is located in the top layer of black pepper fruits. We can also meet her in diet supplements as a slimming aid.

Piperine enhances the secretion of digestive juices (gastric, pancreatic and intestinal), improves and speeds up digestion. It inhibits the appetite for sweets, naturally regulates the sugar and fat management in the body, improves the absorption of nutrients, helps burn fat.

Who should use it?

The piperine can be used by both professional athletes, as well as recreational trainers. It is used for healing purposes. She found application in slimming therapy and improving physical and psychological efficiency. In addition, it stimulates the work of the digestive system , increases the secretion of gastric juice, which results in better digestion of nutrients.

Curcumin 95 + Piperine

Piperine effect

The following advantages can be attributed to the biggest advantages of using piperine

– piperine reduces the level of fat in the bloodstream;

– stimulates the secretion of noradrenaline and adrenaline;

– has a positive effect on the functioning of the immune system;

– increases the secretion of digestive juices (gastric, pancreatic, intestinal), and also improves the digestion of food;

– raises body temperature;

– speeds up the metabolism;

– increases immunity;

– affects the lipolysis process;

– promotes building muscle mass by raising body temperature;

– raises the level of physical and mental efficiency;

– effectively reduces fat tissue.

Piperine – dosage

The recommended dosage of piperine is 5-10 mg 1-2 times a day for 3 months, then take 1-2 months off and resume use. It is best to take it before breakfast and physical effort. People with severe cardiovascular disease are advised to consult a doctor before using piperine.


Trans fats

Among the most dangerous to healthy fats, we can mention two types – saturated and so-called. trans-unsaturated fatty acid isomers. And although the former is the enemy for our body, we must say clearly – trans fats in this area beat them on the head, causing our body even more serious damage.

How are trans fats formed? What products are there?

And are we able to protect ourselves from them today?

To understand the importance of the problem of excessive consumption of trans fats, one should know their effect on our body. The harmful effects of these fats are versatile and can lead to :

– heart and cardiovascular diseases, not only increase the level of bad LDL cholesterol but also lower the concentration of its good fraction, leading to atherosclerosis, coronary heart disease, and other serious diseases;

Super Fat BurnerThermo Fat Burner MAX

– obesity, especially the abdominal, which in consequence may lead to heart disease or diabetes.

It is also believed that a high intake of trans fats increases the risk of type II diabetes, cancer, and depression, and moreover, it probably reduces fertility.

The dangers of excessive consumption of trans fat are so serious that in some countries legal regulations regarding the maximum content of trans fats were introduced in food products. Unfortunately, in Poland and many other countries, there are no such restrictions, so these fats are used by food producers in alarming quantities. For the sake of your health, it is worth eliminating highly processed products from the diet, thus limiting the intake of such harmful compounds like trans fats.



Overweight, and over time obesity in children, in 95 percent of cases are the effect of only overfeeding and lack of movement.

Slimming the child does not consist in the use of a diet and a gradual change in the eating habits of the whole family.

What rules will make it easier for you to slim down your obese child? 


Here you can find supplements supporting your weight loss – CLICK 


Why is slimming of obese children important?

Because obese children have problems not only with their peers, but above all with health – too high cholesterol, hypertension, atherosclerosis, overloaded joints, these are just some of the ailments caused by obesity. 

The number of slimming children has been growing steadily for eight years.

At present, every fourth Polish child, over 20 percent, uses diets to reduce weight. however, he thinks about introducing them. In most cases, menus are arranged incorrectly and everyday meals do not provide children with the necessary nutrients for proper development. This may result in stunted growth, impaired concentration, osteoporosis, dehydration and even depression – emphasize the experts of the National Center for Nutritional Education. 


You can read also: How to lower cholesterol?


Aerobic – a beginner’s guide

What is aerobics? 

Aerobic was created as a training for cosmonauts, but it quickly won the whole world. Over time, new forms of aerobics have been created that find their recipients.
What classes to choose when we want to burn body fat? 

Aerobic is a training based on intensive oxygen exchange. Under the name aerobic, there are many different trainings. The easiest way is to divide them into three groups 

with cardio dominant 

with a dominant type of muscle, 



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What are classes with cardio dominant? 

Cardio classes are designed to strengthen the circulation, they are especially recommended for people who want to lose unnecessary kilograms. Such training takes place with music, and the instructor teaches participants a specially arranged choreography. For cardio training they belong 

fat burner, 

classes based on hi-low, 

low-impact classes, 



latino aerobics, 

hip hop aerobics, 


and all other based on dance. 

What are muscle dominant classes? 

Dominant muscle classes are designed to strengthen muscles. They are intended for people who want to sculpt the body, give it flexibility. The most popular of them are 

body sculpting / body shape, 



fit ball, 

circuit training. 

What is cooling? 

Cooling is a class of quiet music. Their purpose is to stretch, relax and strengthen muscles. They belong to this form 




healthy spine. 

Who can do aerobics? 

Aerobic can be recommended to almost everyone. People with health problems will also find a form suitable for themselves. More and more clubs are opening special groups for pregnant women, groups for seniors or people with back problems. 

To start practicing, good condition is not required – you will get it just on aerobics. Some forms are designed for slightly more advanced people in exercises, and some – such as for example fat burning or body shape – for beginners. 

It is important not to be discouraged after the first workout due to soreness and shortness of breath. Remember that with each subsequent training, these ailments will be less until they completely disappear. 

How to start? 

If you want to start your adventure with aerobics, you should specify the goal you want to achieve.

The goal may be, for example, burning fat, firming the legs or making the body elastic. 

Then you should go to the fitness club, where you can use the one-time entrance (to check if this place suits you) or to buy a pass. The prices of the ski pass are dependent on the size of the city and the package of services that are included in the price. 

The open card for the gym and fitness costs from 80 zlotys in smaller towns to even 600 zlotys per month in exclusive clubs in large cities. Once you have the pass, you should complete the outfit and the appropriate exercise shoes and … go to your first class! 

For starters, if you do not know the steps, the best choice will be fat burner classes, where you’ll be able to see the choreography. 

Remember that if you have any questions or concerns about the classes, you can talk about them with the instructor conducting the classes after classes. It is not you who are there for her, but she is for you! If the class leader refuses to help you without giving a reason, you have the right to inform the club manager about it. 


You can read also: How to measure body fat levels?


Counting calories – how to do it effectively?

It’s worth counting calories 

Calorie (and indeed a kilocalorie) is a unit of energy. As some readers may remember from physics lessons in high school, energy (action) and matter (objects) are interchangeable. A given amount of energy can be transformed into a given amount of matter and vice versa. Simply put, the energy coming from food, or the dose of calories, is transformed into the matter of the body (blood, muscle, fat, bones and so on). Then the matter back becomes energy and powers the biological functions of the body, such as muscle spasms. So if the number of calories taken with food is greater than the number of calories consumed by biological functions, the body acquires mass (or matter), and if the amount of energy burned exceeds the amount of energy stored in the form of matter – skinny. 


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What is simple in theory can pose difficulties in practice. Counting calories to control body weight is problematic for two reasons. First of all, most people think that it is not worth spending so much time and effort on arduous calculations. Secondly, home methods are quite inaccurate. 

Nevertheless, thanks to recent achievements, counting calories has become easier. Internet tools, such as applications on the TrainingPeaks website, contributed to the improvement of the process. In addition, the researchers found that calculating the energy value on their own does not have to meet the criterion of 100- or even 95-percent accuracy to be helpful. This is due to the fact of the control activity itself, resulting in increased awareness. People counting calories have more knowledge about food and automatically start eating better. They do not have to make special efforts to do this, but if they do, they gain even more. 

Calculation of the energy value of food plays a similar role to the starter engine, thanks to which the space shuttle gets off the ground and gains the acceleration needed to overcome the strong gravitational field produced by our planet. But at some height the gravity pulls down. The engine is rejected and the shuttle can orbit without additional propulsion. In an analogous way, counting calories helps determine what, in what quantities and how often you should eat to achieve the start weight. Once this information is obtained, it is no longer needed and you can maintain a constant weight, observing the eating habits developed thanks to the initial analysis of the energy value of consumed products. 

Two ways to count calories 

There are two ways to count traditional and modern calories. The first is to write information from food product labels and to explore the energy value of non-prepacked food in such sources as, for example, books with calorie tables. To do this accurately, take portions into account. Suppose we have breakfast consisting of a bowl of Cheerios flakes with skimmed milk. According to the label, the portion of flakes is 110 kilocalories, and a glass of milk – 86. But morning hunger orders to eat a large bowl of Cheerios, so it is possible that a glass of milk will receive one and a half servings of flakes (normal proportions of about ¾ cup of milk per portion of flakes). As the example shows, care in counting calories requires – if necessary – to measure or weigh portions, not assume that we eat and drink in accordance with the manufacturer’s measurements. 


You can read also: Diet – key to success


Weight of burned kcal and great condition

What is Boot Camp training? 

Boot Camp is a workout combining both strength and endurance exercises. Most often it has the form of an interval. Inspired by military exercises, that’s why it often takes place in the open air. Seemingly, it may resemble activities such as TBC, but there is a fundamental difference – a psychological approach. 


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While TBC classes are training in a fitness club, where there are certain rules, and the instructor can not exceed certain limits in contact with the client, so in the Boot Camp these limits are shifted much further. 

This training, in addition to improving the overall physical condition, is to strengthen the psyche by showing the practitioner that he can very often afford him much more than he thinks. Exercises often balance on the verge of pain, the participant must break their barriers, and the trainer can enforce obedience with a scream. 

What does Boot Camp look like? 

Boot camp classes are not available in the fitness club in the form of afternoon classes, which you can come twice a week. Yes, many clubs have a military-style training, but the real Boot Camp has a form of several weeks of training (usually 4-8 weeks), during which the participants train every morning. Classes may also take the form of a training camp, and the program often includes nutritional advice and specially prepared meals. 

Classes begin with a warm-up, followed by the right part, where squats, jumps, pumps, runs and exercises with weight dominate. It is common to weave elements of competition, when it shares a group of exercisers for teams and organizes competitions. Boot Camp participants can also meet with homework, ie exercises given by the instructor to perform at home. 

Who are Boot Camp fitness classes for? 

To participate in the Boot Camp, you must first and foremost have good health. Originally, these classes were intended for people with already developed fitness and physical endurance, but because of the growing popularity began to be formed groups for beginners who want to lose kilograms or improve the efficiency of the body. For this reason, you can often meet the initial fitness test, on the basis of which the participants are assigned to groups. 

Where to find these classes? 

It is best to ask for classes in fitness clubs, which once in a while organize the Boot Camp in the form of a trip or in the traditional form of daily morning meetings. You can also try your hand at classes based on military training available in the club. 


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