Nutrition. Tips must know for beginners.

What can we call nutrition? It can be called what we eat, drink and consumes so that our body remains healthy. Nutrition is the only point of contact for health and well-being. Nutrition is directly linked to the development of human resources, productivity and, ultimately, growth at national level. We can say that nutrition for liver health has no chance in life. We eat not only to live because what we eat also affects our ability to stay healthy, work, be happy and live well.

Regular exercise and good nutrition are necessary if you want to maintain a healthy lifestyle. Good nutrition is important to give your body the energy it needs. It is also important to maintain a healthy weight and strengthen the entire immune system of the body. If you have a healthy weight, you can do all the activities well, be it in sports, work out and other activities. Regular exercise is also valuable. This can delay the aging process as it helps to be active and fit. As a result, you can enjoy the feeling of being young, strong and active. Apart from this, it also avoids the risks of serious illness, fatigue, and other health problems.


Nutrition. Tips must know for beginners.


Cornerstones Of Nutrition

  • Vitamins and Minerals

These are used as enzymes and other catalysts for chemical reactions in the body. Take vitamin A. Every day, vitamin A helps to restore the progressive degeneration of sensitive bars to illuminate your eyes. Therefore, vitamin A is called the “vitamin of the eyes”. A long-term vitamin A deficiency causes night blindness. Many vitamins and minerals do not behave very well with heat, so it is important to have raw foods in our diet. To compensate for the loss of vitamins and minerals in our foods by treatment and cooking, we should take a supplement.

  • Plant Sterols

The body regardless of ages is regulated by almost 90 different hormones. Hormones are produced in the body from cholesterol, plant sterols and other vitamins and minerals, which contribute to the production of hormones helps during work-out

  • Glyconutrients

These are the newly discovered nutrients that are all said in the world of research. Glyconutrients are sugars, but not like the refined sugars that we have. Accordingly, they are like letters of the alphabet for the cells. by building structures from these glycolic nutrients, our cells speak to each other. Because of the attacked cells or needy or restore cells, some people benefit greatly from it by consuming large amounts of glycemic nutrients.

Some Quick Tips On Pre-Workout Nutrition

The nutrition before the workout should be done with the aim of what you need for your workout. If you eat a bit banana or fruit as the only food source before you go to the gym, ask yourself, “Is it really enough to support me? Will I have the strength I need for my ultimate workout? If you eat properly in advance, you can feel stronger and more energetic in the gym, resulting in higher revenues.

  • Hold The Liquid When You Press The Time

Throw your food into a blender and make a smoothie if you have a time limit. Liquids are much more easily digested than solid foods, so they are a good alternative if you do not have time to cook. Oat and a scoop of whey are recommended. it helps to low fat, which is ideal before the workout.

  • Leave Time For Meals

Eating a full meal just before your workout is harmful to your results because blood rushes into the digestive system to process the food you just ate, instead of accumulating in the muscles. If you have exercised with a full or partially full stomach, you will find that you are feeling torpid and your pump is under normal. This does not mean that you do not eat before workout, of course, the right combination of nutrition (keep the low-fat, since amounts of more than 10 g can reduce the release of hormones in the muscle growth) but stop one and a half to two and a half hours, so that this meal can digest before you hit the weight room


  • If you want to be healthy, remember to eat healthy foods, especially low-fat foods, high in fiber and vitamins and minerals. It is strongly recommended to eat foods that are enriched with vitamins, as well as those that contain antioxidants.
  • Avoid too many sweets and salty.
  • It is best to drink plenty of liquid, especially water.
  • To keep the body hydrated and keep kidneys healthy body needs at least 8 cups of water per day
  • It is valuable to have a good balance in the selection of foods you eat. Practice a variety of healthy foods.
  • The right time and the right proportions of food you eat are also essential for the right nutrition.
  • Exercise a healthy lifestyle to protect yourself against harmful threats from the disease and other medical problems.
  • The importance of nutrition is better understood if you know how to eat healthy food and enjoy a healthy lifestyle. A healthy body is a mirror for a happy life.

Gym. What to wear tips. How to chood right clothes.

Once you decide to start the workout, you face a question: what to wear to the gym? It is an important question as anyway your workout clothes could have an influence on your training. Could make the training easier or harder. Could change your mood. And finally, could prevent you from the disaster.

Before joining the gym, you have to know some essential things how to make your training “uniform” not only fashionable but useful and safe.

Shorts or pants. A full range of motion is a MUST. While the training you will move and sweat, your clothes should be comfortable in spite of this. Never wear the shorts longer than an inch below your knees, they will hinder the range of motion. If you wear pants, it is better for them to be fixed on ankles.

Shirt or T-shirt. Just take the one which is flexible and breathable. Take into the account your sweat again, choose the shirt from cotton or wicking polyester, your shirt should absorb the sweat and do not limit your motion.

Footwear. Choosing the shoes, try to imagine exercises are you going to do in the gym. There are different kinds of shoes you can find in the shop. Footwear should protect your feet and legs. Running shoes are versatile anyway. Never wear your daily outfit shoes.

Socks. Long or short it is up to you. Just wear breathable and lightweight socks to the gym. Cotton 100%.


Gym. What to wear tips.

Never go to the gym shirtless. Respect yourself and respect others, nobody will like to lie down on the machine wet after your sweat.

Take a towel with you to wipe your sweat away, it should be always clean and soft, never share it with others. Always wipe your sweat from your body and from the machines you use.

Always wash your clothes after the workout. It will protect you from the ugly smell and be infected eventually.

Fitness tips. Bodybuilding training for beginners.

Take into the account this fitness training program tips before joining a gym.

If you are a beginner, and you have no idea how to build your muscles, this exercise plan is for you. There are some basic principles to grow your muscles. It is impossible to build your body without these principles. Let`s talk about gym fitness workout tips for the beginning bodybuilders.

Exercises in bodybuilding are divided into muscle groups such as (chest, back, legs, shoulders, hands); and the number of muscles they involve in the work (basic and insulating); Beginners need to perform only basic exercises because only they are truly responsible for the rapid growth of muscle mass in bodybuilding. By basic exercises I mean the use of free weights (barbells, dumbbells) and in turn completely eliminate isolating exercises (simulators).


Healthy fitness tips for beginners. Introduction to the bodybuilding. What should you know before joining a gym. Fitness training program.


The right regularity of exercises. Namely, from the large muscle groups (chest, back, legs) to small (deltas, biceps, triceps).

Repetitions. In bodybuilding, 6-12 reps are used. For such a number of repetitions will promote maximum muscle growth. A series of such repetitions (6-12) is called a set.

Sets. Optimum 3-4 working sets in one exercise are considered. For example: lifting the bar to the biceps 3-4×6-12. Pay attention to working sets. There are also mashing and approaching sets that are not taken into account.

Rest between the sets: 1-2 minutes.

Training time – 40-45 minutes.

Training diary. It is a very important tool in the life of a bodybuilder. It will help you to build muscles rapidly.

Food is the base. From the right balanced diet, you will not only gain muscle mass quickly, but it will bring you huge benefits in general for your health.

Growth occurs during the rest, even when you are sleeping, but not while you are training as many beginners think. Muscles grow after it. Sleeping is also needed 8-10 hours a day so that there is no overtraining.

To sum up, these fitness tips for beginners will help you in the start of your bodybuilding path.

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