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.



Motivation is a process that has its own dynamics and is subject to the same changes as your needs and desires. Every action you take has a meaning for you – the reason you do it. The importance of what you do is dependent to a large extent, the level of its performance, and consequently – your ultimate success or failure.

The origin of motivation

Where does motivation come from? If it accompanies a targeted one for the purpose of action, it must be based on a need that requires it to be satisfied. In order to activate your inner motivation, you must know what is needed. So – how many well-recognized needs, so many potential motivations.

What motivates me?

What motivation is effective when talking about weight loss? One that will work in your particular case. However, it is better to ask the question how to awaken the right motivation that will help me lose weight? The American psychologist, Julian Rotter, talks about two types of people. Some put a sense of control inside themselves, while others place themselves outside.

The former think that the course of events depends on them, and those with the external location of control – that the world and their life are governed by a blind destiny. If you have an internal sense of control, it will be easier for you to find your own reasons why you want to lose weight and start working. However, if you are closer to the second group, try to pay more attention for your internal resources and opportunities that you can use in slimming.

Specific answers

When planning to start a diet or training program, it is important to clearly answer the questions that will guide this venture. Why do I want to lose weight? What is the value of my BMI *? How is my GP assessing my weight? How do I feel while maintaining my current weight? What will happen when I can lose weight?

How will I feel then?

Answer precisely, avoid generalities. If you want to lose weight, to increase your attractiveness, answer who I want to please? Why is it important to me? Specify how many kilos you want to lower your weight and set the time needed for it.

It is good to make motivation a construction based on many pillars

– when one of them falls, the risk of collapsing the whole enterprise will be lower. The more you have the reasons you want to lose weight, the more stable your efforts will be.

Through emotional hardships to the stars

But what can be done in a situation where it is difficult to find any motivation? Think about what can stop you? Look more closely at your fears and reluctance you gave up. If you think that you are eating too many calories, it is possible that the search for motivation for weight loss should start with answering the question why I eat too much? How does food affect my emotions?

It is from the dynamics of emotion that the motivational process depends, and understanding the emotions associated with the desire to lose weight lies at the heart of your efforts.

* BMI (Body Mass Index) – is the weight ratio (in kg) and height2 (in meters), e.g. BMI of a person weighing 64 kg and measuring 170 cm is 64 1.72 = 64 2.89 = 22

According to the World Health Organization, BMI below 18.5 testifies with underweight, 18.5-25 is a normal weight, more than 25 means overweight.

Digestive System

Gluten free life

Fashion for a gluten-free diet is still going on. Gluten-free products can be found in virtually any grocery store, and their quantity is still increasing. Used to reduce weight, improve well-being and overall health. What is it about? Does it help and can everyone use it?

Gluten-free diet – what is it about?
The gluten-free diet consists of the elimination of gluten, which is a mixture of vegetable proteins contained in cereal products such as wheat (including spelled), rye, barley, and oats. Oat remains an issue because the protein contained therein does not trigger an immune reaction typical of celiac disease. However, Polish oat is heavily contaminated with other cereals, therefore it is necessary to eliminate it from the diet.

Despite restrictions, a gluten-free diet should provide adequate amounts of energy and nutrients that are necessary for the proper functioning of the body. People suffering from celiac disease – apart from eliminating gluten from everyday nutrition – are subject to the same recommendations and nutritional standards as healthy people. Therefore, the gluten-free diet should follow the principles of the Pyramid of Healthy Nutrition and Physical Activity developed by the Institute of Food and Nutrition.

The daily menu must, therefore, include products from each floor. Cereal products should be replaced with gluten-free cereals, such as rice, millet, buckwheat, and pseudo-cereals, such as teff, amaranth, quinoa. It is advisable to enrich the diet with Spanish sage or linseed, dried fruits, nuts, pumpkin and sunflower seeds, sesame seeds and poppy seeds. These products provide B vitamins, iron, vitamin E and essential fatty acids. Also, the diet should contain products rich in wholesome protein – lean meats, fish, eggs and milk, and its products. Allergy to gluten is very often associated with lactose intolerance (milk sugar). In this situation, to provide the right amount of calcium, you should consume enriched vegetable milk or take this element in the form of a dietary supplement.

Gluten-free diet – for whom?
A gluten-free diet is only for people with celiac disease or gluten intolerance. In these people, gluten causes the disappearance of the intestinal villi. This leads to a reduction in the surface area of ​​absorption of nutrients in the small intestine, and after a long time to its significant impairment. As a consequence, there are clinical symptoms on the part of the digestive tract and other organs. Typical gastrointestinal symptoms include chronic diarrhea, constipation and bloating, anorexia, abdominal pain, weight loss. The implementation of a gluten-free diet for these people is essential. It aims to reduce the inflammatory process and rebuild intestinal villi, which improves the absorption of nutrients.

Some authors believe that people are not adapted to eat grains. They argue that digestive enzymes contained in the human digestive tract can not completely break down gluten. As a result, peptides (incompletely decomposed protein molecules) reach the bloodstream, which is very similar to human tissues. The immune system is confused and can start attacking its cells, leading to the development of a variety of autoimmune diseases. However, healthy people who tolerate gluten products well should not exclude them from the diet.

Each elimination entails the risk of nutrient deficiencies. The non-consumption of cereal products, i.e. wheat, rye, barley, oats, may lead to a lack of diet, e.g. fat-soluble vitamins, B vitamins, folic acid, calcium, iron, zinc, magnesium, and dietary fiber. Also, it can contribute to the development of type 2 diabetes, certain types of cancer and heart attack. Also, people on a gluten-free diet have a deterioration in the composition of the intestinal microflora and lipid profile.

Gluten-free diet – what to watch out for?
It may seem that a gluten-free diet is easy to use. In the end, almost every store has a shelf with gluten-free products. However, these are only appearances. Gluten-free products are most often highly processed and, consequently, poor in nutrients. Their composition is very long and contains chemical additives – artificial aromas, dyes, preservatives, emulsifiers, hardened fats, glucose-fructose syrup, modified starches, etc.

Products of non-gluten nature, e.g. millet, can also be dangerous and contain allergenic protein. It is related to the conditions of their production, which prevail in the food factory. Gluten is transferred in the form of dust. For example, if the production of millet groats takes place in the same hall as gluten crops, it may be infected. Most manufacturers protect themselves by providing information on the packaging that the product may contain gluten. Food products with such information on the label are plenty.

Gluten is widely used in processing because it gives the right and very desirable consistency of baked goods. Therefore, the gluten-free diet should pay particular attention to the composition of products. To make sure that the product does not contain gluten, it is best to reach for products that have the cross-out bar symbol on the label. The production of food with this sign is carefully separated, examined for the content of gluten proteins and closely monitored by special control units.

Gluten-free diet and slimming
A gluten-free diet is not a slimming diet. There is no scientific evidence to support the beneficial effect of gluten loss on body weight loss. Analyzing the composition of finished gluten-free products, one can notice significant amounts of fats (double the amount of saturated fatty acids) and sugar, which in turn may affect the delivery of more energy to the body. It is often noticed that gluten-free products are more caloric than their gluten-like counterparts.

The noticeable weight loss in some people using a gluten-free diet may result from the reduction of carbohydrates, especially cereal products with a high glycemic index such as white bread, fine-grained groats, semolina, couscous or white pasta. Weight loss may also occur as a result of eating fewer calories than the body’s needs, it is not dependent on the amount of gluten in the diet. Both white bread and brown rice provide kilocalories. Eating too much of one or the other product may increase weight.


How to lose weight by running?

How to lose weight by running? Is it possible? There are people who prove that you can lose weight only thanks to the diet. They are right, of course, but it is more difficult and does not give such a sketched figure as running training. Below you will find examples that running in a countable way helps you lose unnecessary kilograms. 


Here you can find supplements supporting your training – CLICK 


1. IT vs LSD 

Running is a form of training that gives you the greatest freedom of movement. The runner does not limit anything except air resistance and his own motivation. During the run, we can reach the maximum oxygen limit, maximum step length and maximally engage the entire muscle apparatus. The trick in running is choosing the right pace and training method. Some people love long episodes (LSD – long slow distance), lasting from 20 to even 60 minutes, others short, lasting from several to several dozen seconds. Both groups have a chance of success, both can lose weight. And if the interval training (IT – interval training) gives the best results, the long continuous run can also be effective. Below is an example of training of two presented groups of runners. 

2. Sprinting interval training 

8 × 50 meters (1.5 minutes break – intensity of 90% of maximum speed), 8 minutes break, then 10 × 80 meters (break 

2.5 minutes, intensity 75% of maximum speed). 

Duration of training 45 minutes 

The length of all sections of 1200 meters 

Estimated number of calories burned 300 kcal + 700 kcal after training bonus Total 1000 kcal 

3. Long-term oxygen training 

Free jog (10 minutes) with a 10-minute break for dynamic stretching and exercises in motion (crowds, slopes, ski passes, etc.). Then a free continuous run at a rate that allows 50 minutes of conversation. 

Duration of training 1 h 10 ‘ 

The estimated length is 10,000 meters 

Estimated number of calories 600 + 400 

A total of 1000 kcal

4. Two different methods, similar, effects 

The above example shows how you can burn about 1000 kcal in two different ways. Note that the most calories during an effort burned continuous running with low or medium intensity. We will burn less during running sprints, but due to the phenomenon of DOMS and EPOC (oxygen debt) we will burn more during rest. 

In summary, both running methods have their documented effectiveness. Which method we choose depends on us. An additional additional argument for running sprints may be the anabolic nature of this form of exercise. In short, it will allow us to discover more muscles. 

The supportive argument for running long may be the fact that they really feel their weight loss (but at the expense of muscle loss). 

It should also be remembered that if we want to actually lose weight, we have to take care about the number of calories consumed during the day. It must be lower than the effort spent and other energy activities. If so effort together with PPM (basic metabolism) gives us 2500 kcal, then let’s eat so that on the plate there were always a few hundred calories. In the example of the mentioned types of training, however, it should be stated that running can bring noticeable effects. It is not, as some people think, illusory. 


You can read also: Diet and exercise as one of the main ways to lose body fat


The latest trends from the fitness world!

Trampoline training 

Classes on the trampoline are above all great fun that allows you to free your child. Classes last from 45 to 60 minutes, and during one workout you can burn up to 700 kcal. Parvati Shallow, a trampoline class instructor, warns that these activities are not as easy as it may seem. He also points out that no one looks good during training, but you absolutely should not worry about it. Classes have the form of a dance on the trampoline, where the instructor shows the next moves. If the group copes well with the prepared choreography, the lecturer provides the participants with the hula-hop wheel. This form is ideal for runners, because the trampoline relieves the joints, so you can do aerobic training without harming your knees. 


Here you can find supplements supporting your workout – CLICK 


Gladiator training 

Gladiator training is an intense interval training for 45 to 60 minutes. During classes, you can burn up to 1000 calories! Classes are based on exercises inspired by work on the farm, eg sacks filled with sand are moved. Classes build both fitness and strengthen muscles, which is recommended for all who want to improve their body. The class instructors, however, warn that classes are extremely intense, people with a strong psychological structure should be able to endure training more easily. Classes are recommended especially for those who enjoy training in the Boot Camp type. 

AntiGravity Yoga 

The AntiGravity Yoga session takes about 1.5 hours. The classes were designed by Christopher Harrison, an aerial dancer and gymnast, who sought for himself a form of movement completely relieving the joints. Kristina Cubrilo, a yoga instructor, encourages everyone to participate in these activities. He praises that when a person hangs his head down, the nervous system works, blood circulation, toxins are excreted and happiness hormones are released, such as serotonin. The suspension is possible thanks to the hammocks hanging from the ceiling, which are made of very durable material, so the course can also be used by people who want to lose excess kilograms. Contraindication to AntiGravity Yoga is pregnancy, glaucoma, heart disease, surgery and botox injections within 6 hours before the classes. 

Tabata – training for busy people 

Tabata is a training developed by Japanese researcher Izumi Tabata already in 1996, but only now after some modifications is gaining popularity in the West. Classes last from 25 to 45 minutes and you can burn up to 700 calories. This training is a very intense interval – participants practice for 20 seconds by entering the highest level of oxygen uptake, or 170%, and then rest for 10 seconds. Thanks to this, their efficiency improves significantly, and thanks to the appropriate selection of exercises by the instructor, it is possible to work on both strength and endurance at the same time. Instructors leading these classes stipulate that this is a training for people determined to improve their condition, because only conscientious exercise time will guarantee the effect of scorched body fat. 

Celebration in the gym 

This form of training is very individualized and depends mainly on the occasion to celebrate, the fantasies of the participants and, of course, the wealth of their portfolio. Classes usually take place in a gym, spinning room or yoga room and rely on renting a place with an instructor to celebrate an event – most often it is a hen party, birthday party or various company events. Training classes and yoga sessions are the most popular. In many places it is possible to order catering, however, it should be taken into account that yoga schools will not allow alcohol consumption. 


You can read also: 10 Rules of Fitness


How to take care of the appropriate level of sugar during training?

The level of sugar in the blood (glycemia) determines whether we feel good.

When it reaches the correct, moderate value, we are composed and full of energy. If you eat too much sugar, other simple carbohydrates or starch, too much sugar will be released into your bloodstream. We will feel really good for some time, but later, excessive amounts of sugar in the blood will cause insulin secretion, which usually ends in reducing the level of sugar to too low. In this state, we will feel a drop in energy, concentration disorders and problems with motivation. 


Here you can find sweeteners – CLICK 


When the blood sugar level stays stable throughout the day, we will be more motivated to exercise and we will be enthusiastic to welcome the possibility of a more active lifestyle. Just as food at different times of the day supports the metabolism, so the constant flow of balanced nutrients helps maintain stable blood sugar levels. 

No sugar mixed in the head

We should not allow the blood sugar level to reach an incorrect value. Low blood glucose loads the whole body and literally blends in our head. The brain is fed with sugar transported by blood, so when the supply of this fuel is reduced, the psychological load increases. 

If we do not eat anything for several hours before training, we will feel the intensity of negative messages saying that we have too little energy to exercise. 

A snack of something for a maximum of 30 minutes before training (the snack should contain simple carbohydrates and approximately 20% of protein) will reduce negative influences, improve our attitude and help us to go outside. Whether we have a snack at hand that will help us raise blood sugar levels will determine whether we decide to go to training or not. 

Fluctuations in blood sugar levels 

Eating a snack containing too many calories or simple carbohydrates can have a negative effect on your blood sugar level. When it is too high, the body begins to secrete insulin, which results in a drop in the level of sugar. Then there is an impulse to eat something else, which results in an excessive number of calories consumed, which are processed into fat. If we refrain from eating, then we will be hungry and quite unhappy – completely in the wrong mood for exercise and to use the movement. 

Frequent meals are the best 

When practitioners experiment with different snacks, the majority are convinced that they achieve a more stable blood sugar level through the use of an individualized combination of small meals. In order to achieve this result, it is best to use a combination of complex carbohydrates with proteins and a small amount of fats. 

Do you need to eat before training?

Only if our blood sugar is too low. People who train early in the morning usually do not have to eat anything before starting exercise. 

If you have low blood sugar in the afternoons and it’s almost time for your workout, it may be helpful to eat something about 30 minutes before you start exercising. If we feel that a morning snack would also do us good, then no problem, but let’s not overeat ourselves so that our stomach does not hurt. 

In order to get the best effect when increasing the level of sugar in the blood when it is too low (up 30 minutes before the workout), about 80% of the calories contained in the snack should come from carbohydrates and 20% from protein. This will lead to the secretion of insulin, which increases the availability of glycogen for the muscles. If we eat an energy bar containing nutrients in such proportions, let’s remember to drink 0.15-0.2 l of water. 

Food during training 

Most of the trainers do not have to worry about eating or drinking during exercise until they last longer than 60 minutes. Most people wait at least 40 minutes of training before they reach for their first energizing snacks, but how quickly this moment arrives depends on individual circumstances. Let’s try different nutrition strategies during long trainings and choose the one that works best. 

Find out more What meal to eat before the competition? 

Energy gels – they are packed in small bags and have the consistency of honey or thick syrup. The most convenient way to consume them is to squeeze one or two packages into a small plastic bottle. Every 10-15 minutes, squeeze a little bit into the tongue with water. 

Energy bar – cut it into 8-10 pieces and eat it one by one every 10-15 minutes with water. 

Sweets (especially jelly beans) – the usual dose is 2-4 small jelly beans every 10-15 minutes. 

Energy drinks – they are not recommended too much, because a large percentage of people who consume these drinks during training complains of dizziness. 

It is important to refuel after training within 30 minutes. After finishing a hard or long workout, you will always need a 100-200 calorie snack that will help you regain your strength faster. Also in this case, the combination of carbohydrates and protein in proportions of 8020 is the best. 


You can read also: The influence of blood sugar on weight loss


5 advantages of a bike, how to make your life pleasant and healthy

A bike instead of a gym

Everyday cycling greatly shapes our figure, in particular the legs and the round part of our body. Even during recreational driving in the city, it is best to get up from the saddle from time to time, leaning slightly forward. Then we will engage more gluteus muscles to work, and our thighs and pupa will become firm without the torment we experience in the gym. And if we add to that, that we cycle from 300 to 600 kcal in one hour, so it’s not terrible for us to eat a fondue, our satisfaction will increase by 1000%. It is good to choose a city bike, which, in addition to aesthetic values, has several practical advantages – a heavily reduced and modeled frame, at least 5 gears, dampers necessary on sidewalks or curbs, fenders or boot – just like the Kross Reale model shown. 


Here you can find supplements supporting your training – CLICK


The bike is a fashionable addition to the new dress 

If we like to wear sweaty dresses and fashionable high heels, while riding a bike to work is our necessity, we do not have to cross out one of these things. It is enough for our bike to be stocked with so-called dress guard – a rear wheel cover that prevents the dress from getting caught in the spokes, or a colored overlay on the chain that protects our wide trousers from getting dirty. Colorful, fancy additions such as a wicker basket with a colorful ribbon, a floral satchel on the trunk, or a gel lid on the trunk will make our unity express our style and give us vigor. 

The bike is ubiquitous and cheap means of transport 

You can get by bicycle everywhere, regardless of traffic jams, plagues called streets renovation, clogged buses or mercilessly riddled roads. In big cities one more thing is important – the bike takes 10 times less space than the car, what a saving of parking places! The daily house-work route, weekend rides with friends or holiday trips to the end of the world can only be done by bike. A shopping trip can also be a pleasure, especially when we have a large basket or a luggage pannier, just like in the model mentioned above. What price we pay – incomparably smaller than the owners of cars reaching deeper and deeper into the pockets of gas stations and city car parks. Goodbye excise, welcome freedom! 

The bike is eco 

We segregate rubbish, select paper bags in supermarkets, do sports, quit smoking and ride a bike. Why is the bike eco? More bicycles instead of cars on the roads are less traffic jams, less noise, cleaner air. Cycling at short distances, to work or school is the best way to reduce CO2 emissions. Ten kilometers traveled by car is equivalent to the emission of 2 kg of carbon dioxide into the atmosphere. These are very tangible numbers and each of us can have a real impact on their reduction.

Bike instead of a psychologist 

In stressful situations, or while solving an insoluble problem, we turn to our friend, mother, eventually a psychologist, for help. Sad times we often overeat with chocolate, which illusively replaces us with a feeling of happiness, in effect leaving us only extra kilos. We often forget about the beneficial effects of physical exercise. Intensive cycling oxygenates our brain, improves blood pressure, produces radin, which affect the satisfaction and increase vital energy, stimulating action. It is worth remembering that endorphins also increase the endurance of our body for pain, which enables further effort. The best bonus, however, is the fact that this condition lasts a few hours after the end of the move, and if we decide on a cycling marathon, the feeling of euphoria can last up to a week! 


You can read also: Is stationary bike a proper way to do the training?


Get a form in 10 weeks

In the Warsaw 35mm Club, couple of people announced the start of a unique incentive program \ Gain Form in 10 Weeks. On the same day, the Polish online platform dedicated to this project was launched. Gain Form in 10 Weeks is an international campaign, created by the German Olympic champions, which has gained enormous popularity in many European countries and already has tens of thousands of active and satisfied participants. 


Here you can find supplements supporting your diet – CLICK 


What distinguishes  Gain Form in 10 Weeks from other sets of exercises and slimming programs is an absolutely innovative formula. Everyone who joins the program, for 10 weeks will, together with Katarzyna Skrzynecka and Marcin Łopuck, exercise and cook healthily, and thanks to a specially created application, also observe their progress. Participants will be constantly motivated and filled with interesting tips, so that throughout the duration of the program, systematically and consistently pursue the goal, which is primarily the change of bad habits to a healthy lifestyle. 

The conference was attended by the creators of the program Frederik Harkort and Gerhard Bloechl, who managed to genially match the Polish representatives of the project – a well-known and sympathetic pair. They brought to the program not only their great energy and good image, but first of all they adapted the campaign to Polish conditions. 

Popular actress and singer, a person with an extraordinary sense of humor, with a lot of positive energy, in her example proved the effectiveness of the program. Her very 10 weeks after the birth of her daughter, she managed to return to a great figure from before pregnancy, gain a perfect form and energy. Polish Champion, European Champion and First World Vice-Champion in Gym Fitness, in a professional manner presents the sequences of exercises, provides nutritional advice and motivates to work on his body to feel good and comfortable in it. 

Joining the program takes place in a very simple way – start to practice and cook healthy. Each participant will regularly receive films with exercises and recipes, and will be regularly motivated. 


You can read also: L-arginine – supports weight loss


Training obsession

We’ve all heard about slimming madness that ends with a devastating anorexia when young women usually become addicted to hunger. It turns out that the exaggeration in the exercise may be equally harmful … 


Here you can find supplements supporting your health – CLICK 


And just as hundreds of diets flooding all media can make us obsess over starvation, so constant bombardment of information about celebrity training can be disastrous for physical activity freaks. We hear that one actress, dancing a few hours a day, turned into a charming swan, and another model, using yoga and a gym, returned to the catwalk three months after the birth of the child. We feel motivated.

Along with the fashion for physical activity, a wave of morbid training has come, which does not bring benefits to the body anymore, but only damage. Statistics show that in the last ten years in the United States, the number of marathoners has increased by 50%, while participants in yoga workshops have grown from 4 million – 20 million! There are new ideas for intensive training – spinning, zumba or slimming programs imitating military drills. Society is beginning to live an obsession with burning calories. 

Like anorexia 

And although, in general, you should be happy about it, because obesity epidemics are plaguing us, many people can get into the madness of everyday exhausting training, which becomes like a drug – you want it still more, though the body begins to refuse to obey. As in the case of anorexia, the spiral deepens, because one day of laziness, we immediately associate with fat and flaccid muscles. We start to live to practice. 

Psychologists compare the obsession of training to anorexia also because of the mental mechanism behind both diseases. Because it is especially people who feel lost in life, unhappy and uncertain, easily fall into the trap of intoxicating self-control. Suddenly, something appears in their lives, which they have full power – food or exercise – and begin to derive euphoric joy from it. 

Am I sick? 

If one day without exercise is despair for you, if the change in the daytime schedule preventing you from running in the morning makes you tremble, if you count the time of each workout and annoy you any shortening it is a sign that you already have a problem with the sport. This is usually also associated with the exercise-oriented lifestyle and the limitation of, for example, social life because of the need to exercise. 

People who are obsessed with exercise usually avoid relationships and are completely excuses towards friends. They do not like to get too involved in the work – they prefer fixed, regular hours from – to, which will not spoil the schedule of exercises. In addition, a manic exercise often combines restrictive nutrition focused on protein, vitamins and typically sports nutrients, omitting fats and carbohydrates also needed by the body. 


The longer and harder we work, the more tired the body and fatigue it becomes chronic, because the body can not really recover. Let us remind you that after intense exercise, it is always recommended to take 1-2 days to rest and renew your tissues and muscles. Training every day not only we risk pain and malaise, but also lose the benefits of the effort. What’s more, we are vulnerable to injuries, infections and even serious arthmias. 

Let us practice, but with our head – without subordinating the meaning of life to staying in shape. Let’s change the type and intensity of the exercises by allowing each week for a day or two of laziness. Let’s play sport for pleasure, not counting a minute with a watch in hand. Then life will be more pleasant, and the benefits of training will be greater! 


You can read also: BMI – should we really care?


How to lose weight 10 kg? 10 steps that make you lose weight once and for all!

Step 1 

Keep a log of diet and physical activity 

Before you start to lose weight, look for the mistakes you are making. Keep a diary of diet and physical activity for a week. Record every meal, snack and drink. Also note what you ate and how hungry you were. Include workouts, longer walks or cleaning.

After a week, analyze the notes and check what your diet and physical activity really are. 


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Step 2 

Calculate your BMI and perform body composition analysis 

It’s time to set a weight loss goal and the time you will achieve it. The simplest method to determine the target body weight is to calculate how much you should weigh, so that your BMI (weight / height ratio) is within 20-22. Use the BMI calculator! 

A more accurate method of determining the goal of a slimming diet is to perform a body composition analysis. Thanks to this you will know exactly how much you should lose weight in your adipose tissue so that your parameters are optimal. The analysis of the composition of the body is best done in the office of an experienced dietitian. 


Step 3 

Check the caloric demand 

Using special formulas, calculate how much your daily caloric demand is. Remove 500 kcal from the value obtained. Just enough calories you should eat, to start slowly lose weight. Such a caloric deficit prevents the metabolic rate from slowing down. 


Step 4 

Plan a slimming diet 

Reject rigorous solutions! Bet on regular meals and a varied diet. If you do not know how to start planning a slimming diet, take advantage of the 1500 kcal diet plan. 

Step 5 

Develop a training plan 

The training plan should match your fitness. If you have not moved at all for a long time, you can start with a few-gears. Gradually increase the intensity and duration of your training. With time, it is also worth joining strength training, which speeds up the metabolism. 


Step 6 

Follow the progress 

Regularly control body weight, save results. If you have this option, do your body composition at least once a month to see if you are losing adipose tissue. 


Step 7 

Give yourself time! 

Man is not a calculator, and slimming is not the same for everyone! A healthy weight loss rate is 0.5 to 1 kg per week. Remember, however, there will be periods in which you will lose 2 kg in a week, but there will also be times when the weight loss will stop completely. 


Step 8 

Consult a dietitian 

If you can not see the results for 2-3 weeks, get help from a specialist. The nutritionist will help you find the reason for the failure. It may also be necessary to perform additional laboratory tests. 


Step 9 

Do not forget to leave the diet! 

Getting out of the diet is just as important a stage as slimming. No exit from the diet most often results in a rapid yo-yo effect, because the body slows down the metabolic rate. Once you reach your goal, gradually increase the calorie content of the diet until body weight stops falling. Do this by adding 100 kcal per week to your diet. 


Step 10 

Maintain healthy habits 

There is no effect without consequences! You lost 10 kg? Congratulations! Achieving the goal, however, does not absolve you from the care of a varied diet and regular training. Thanks to this you will avoid the yo-yo effect! 


You can read also: Habits that make losing weight harder