Secrets of a healthy nutrition

Secrets of a healthy nutrition

Health and nutrition, is an integral part of the system HLS man, and of course, there are some secrets that will allow to raise the status of the body to a higher, productive, a new level of quality of life.

The correct diet and awareness of all the useful elements contained in the products will be incredibly useful for each of us. We can prevent diseases and diseases by using the most powerful medicine – food.

Competently chosen diet, the right approach to nutrition, is the key to losing excess weight, a set of muscle mass or at all can act as a prophylaxis / treatment for many diseases associated with suppression of normal gastric microflora (gastritis, ulcer, dysbiosis).

Secrets of proper nutrition

Read below, with our 8- secrets of proper nutrition, which will help you improve your health, lose weight, get rid of diseases and extend your life.

Increase the intake of quality proteins

Proteins are an integral part of any diet, these nutrients are mainly found in animal and vegetable products and play an important role in the functioning of our body. Here are just some of their functions:

  • help build new muscle cells that make up the musculature
  • proteins enter the structure of nails, hair, connective tissue
  • are enzymes of many biochemical reactions in the body
  • impart strength to bone and cartilaginous tissue
  • responsible for clotting of blood, forming a clot, if damaged

For example, albumen proteins, detoxify toxins, poisonous substances that have entered the human body.

Red fish, meat, eggs, chicken breast, walnut, kidney beans, chickpeas, cheese, milk
Red fish, meat, eggs, chicken breast, walnut, kidney beans, chickpeas, cheese, milk

However, not all proteins of lonely are valuable to the body. A person should try to consume foods that contain proteins of high biological value (BC), because they are rich in essential amino acids, which are easily digested and absorbed by the body, above all:

  • Seafood
  • Chicken Eggs
  • A fish
  • Milk whey, kefir, yogurt, casein
  • Chicken breast

Unfortunately, vegetable proteins have a low biological value, but among them, beans, peas and buckwheat are the leaders, whose BC is about 65%, digestibility is 80%, protein is 20%.

For example, dietary (low-calorie) protein high BC is used to build muscle mass, maintain the body in tone, especially popular among athletes are protein, low-calorie cocktails.

Though disputes among scientists still do not abate, but approximate figures of the daily norm of whey protein per kg of body weight can be announced:

  • For people with sedentary lifestyles – 1.5 g / kg
  • For sportsmen of active sports – 2 g / kg
  • For athletes of power sports – 2-2.5 gr / kg

If you just started exercising, your body will start to digest proteins faster, and therefore 1.5 grams of protein will not be enough. But if you dramatically change the diet and increase the amount of protein in food, for example, up to 6 grams per kilogram of body weight, then the body will start to convert excess protein into sugar (gluconeogenesis), and this process can cause you obesity (especially if you are endomorph) as well as there will be a need to additionally display an increased amount of nitrogen waste, which naturally will not affect the better for the kidneys. Therefore, adhere to the always reasonable limits of protein intake per kg of body weight.

Therefore, when moving to a sporting lifestyle, it is necessary to gradually increase the amount of digestible proteins, and then for a while back to 1.5 grams per kilogram of weight. As a result, the body will begin to more effectively absorb protein, amino acids.

Mussels, shrimps, crab and greens
Mussels, shrimps, crab and greens

Provide the body with complex carbohydrates

Carbohydrates are responsible for the taste of food, as well as for energy in the body, besides they help maintain immunity. They are found in cereals, potatoes, fruits and vegetables. Every day it is recommended to eat 8-24 gr. per kilogram of weight. Studies conducted in the last 30 years related to the diet and the body’s response to glucose have completely changed the carbohydrate classification system.

In the course of these studies, a glycemic index (GI) was developed that shows the level of influence of products with carbohydrate content on blood glucose level. With it, you can measure the rate of digestion of carbohydrates – and the higher the GI of a product, the faster the level of sugar (glucose) in the blood will rise after it is consumed. Therefore, those people who want to lose weight should strive to consume foods with a low glycemic index, this approach to nutrition will allow you to spend the maximum amount of calories, due to the fact that carbohydrates will saturate blood gradually, rather than quickly, as in the case of fast carbohydrates.

Potatoes, macaroni, cereals, legumes
Potatoes, macaroni, cereals, legumes

Include in the diet superfoods

In the food industry, they are called ” functional products”. It’s about products that not only contain important nutrients, but also have additional functions (like health promotion or disease prevention). They are often referred to in the media as products that can fight various diseases. Examples of such superfoods:

  • A tomato
  • Blueberries
  • Beans
  • Walnut
  • Pumpkin
  • Salmon
  • Oatmeal
  • Broccoli
  • Orange
  • Spinach
  • Soybean
  • Tea
  • Yogurt
  • Honey

All of them rightfully deserve to be called superfoods, each of them has a beneficial effect on the body:

  • Strengthen immunity
  • Deduce toxins from the body
  • Gives high biological value
  • Allocate the body, useful (good) calories

In the US, it is forbidden to label the food with a superfood if it has not passed the relevant studies, and has not proved useful.

Do not see! Superfoods are not only products made in conditions of ideal ecology, far from highways and plants, they are also just useful products that have a healing effect on the human body.

Legumes, cashews, pumpkin seeds, berries
Legumes, cashews, pumpkin seeds, berries

Increase the intake of vitamins and minerals

As a rule, in any balanced diet contains the right amount of vitamins and minerals consumed. Nevertheless, in some cases, particular attention should be given to a particular vitamin or group of minerals.

We offer you to get acquainted with our table of vitamins, in order to know your daily requirement, dosage, and what can be a deficit in the body of a vitamin.

Try to consume vitamins from natural products (fruits, vegetables, greens, fish, milk, beekeeping products), if for any reason, it is difficult to buy on a regular basis, use multivitamin complexes that are already balanced in terms of quantity.

The average person, quite enough vitamins and minerals from ordinary, natural products, but if you are actively involved in sports, or you have very hard / harmful work, then you will be advisable to buy additional vitamins in the pharmacy / online store.

The main task of vitamins and minerals is to maintain a complex healthy state of the body. Any deviations in health, colds, joint pains, breaches of the integrity of the skin, an occasion to review your diet, in favor of increasing the consumption of micro and macro elements.

Fruits and vegetables (tomatoes, orange, kiwi, corn, carrots, pears, strawberries)
Fruits and vegetables (tomatoes, orange, kiwi, corn, carrots, pears, strawberries)

Brew medicinal herbs

Recently, among those who maintain a healthy lifestyle, especially popular are herbs such as echinacea, ginkgo and St. John’s Wort. They help prolong life, protecting against colds and stress, and also significantly increase the concentration of attention.

Any herbs that a person uses, have less or more biological activity. In addition to the aforementioned herbs, they also showed themselves well:

  • Mint (used to treat the liver and gallbladder, improves the digestive system, increases appetite, has a diuretic effect, relieves itching and redness of the skin)
  • Sage (treats digestive diseases, eliminates problems with the liver and kidneys, has an antimicrobial and anti-inflammatory effect)
  • Mellis (especially useful to women, treats hormonal disorders, reduces inflammation, fights against toxemia here is the time of pregnancy, relieves the soreness of menstruation)
  • Chamomile (a universal remedy, antiseptic, healing, anti-inflammatory, often used to treat the genitourinary system)
  • Motherwort (helps strengthen the heart, has a light vasodilator and diuretic action, soothes the nervous system, removes toxins from the body, fights skin diseases)
  • Tarhun (normalizes blood pressure, removes inflammatory processes, strengthens immunity, removes worms)
  • Verbena (normalizes metabolism, has antipyretic, restorative and tonic effect, helps fight with ulcer, rash, scabies, acne and other skin diseases, reduces the level of harmful cholesterol, increases the level of hemoglobin in the blood)
  • Stevia (sweet taste makes it indispensable in the diet of all diabetics, so it is used for the treatment of diabetes, also successfully used in the fight against digestive disorders, oncological and fungal diseases)
  • Thyme (has analgesic, anti-inflammatory and antispasmodic effect, is used to treat cough, because of its expectorant capacity, and also to combat bronchial asthma, tuberculosis, mycosis, chlorosis, prostatitis and rheumatism)
  • Ivan-tea (has a soothing, antimicrobial, antipyretic and anti-inflammatory effect, it helps to overcome migraine, headache, insomnia, heal mucous membranes of the stomach, relieve food poisoning, and also is used in the fight against colds, periodontosis in the first stage and in disorders of sexual function in men)
  • Wormwood (useful properties due to anti-inflammatory, antibacterial and antispasmodic effect, it improves digestion, normalizes the nervous system, treats rheumatism, bronchial asthma, ulcers, eczema, gastritis and burns, effectively fights against fungal diseases)

Beneficial effect of herbs on the human body (baths, lotions, decoctions, tinctures), helps to fight many ailments and diseases, avoiding traditional treatment with pills and injections.

Dried useful herbs (chamomile, wormwood, St. John's wort, dandelion)
Dried useful herbs (chamomile, wormwood, St. John’s wort, dandelion)

Use food additives

Many people often think about the benefits of modern nutritional supplements, and there are several reasons for this. First of all, some doubt that the products of natural origin contain the necessary amount of nutrients, and therefore they are not sure that even the most balanced diet will give them the right amount of proteins, fats, carbohydrates, vitamins and minerals.

As you know, manufacturers of food additives spend huge money on advertising, but it is important to understand that not all such additives produce a real effect – there is a high probability of encountering an expensive “pacifier” that will not bring anything but an empty purse and side effects.

Food additives (powders and capsules)
Food additives (powders and capsules)

How to choose food additives?

We advise you to include in the diet only those food supplements, on the packaging of which the number of active ingredients is specified in detail. And remember that “natural” does not mean “safe”, because some of the additives, especially on the basis of herbs (for example, tribulus terrestris, geranium) have rather unpleasant side effects. If you have serious illnesses, then you need to consult a doctor who will help you to make a balanced diet and write biologically active supplements just for you.

We also do not recommend that pregnant and lactating mothers take supplements themselves that have not been approved by their treating physicians.

Among the supplements, the most popular following types of sports nutrition:

  • Protein (supplies the body with high-quality protein, helps to bring muscles into tone)
  • Creatine (supplement recommended by all vegetarian, gives explosive strength and relief to muscles)
  • BCAA amino acids (accelerate the recovery of the body, prevent muscle catabolism)
  • Gainer (a protein-carbohydrate mixture, supplies the body with energy, provides a surplus of calories in the body, is useful to people who are hard to gain weight)
  • Testosterone boosters (increase the production of their own testosterone, recommended to all men who have problems with potency)

A person who does not exercise, has a sedentary lifestyle, or is inactive, these supplements are not needed in principle, all the necessary nutrients can be obtained from regular meals, except for one, if you eat poorly, you do not have time to prepare yourself a healthy food, in this case we recommend you buy protein and if you are prone to leanness yet geyner.

As a bonus, on many jars of sports nutrition, on the label, in addition to the main active substance, very often write the presence of vitamins and minerals, that is, past the main effect, you vitaminize and mineralize your body, which can not but rejoice.

Creatine monohydrate powder
Creatine monohydrate powder

Eat only “good” fats

They will help you improve your well-being and stay in shape. Experts in the field of nutrition agree that fats are extremely necessary for the body. If you want to have a fast metabolismand clean skin, then you can not do without fats. “Good” fats are found in fish (tuna, salmon, mackerel), nuts (almonds, walnuts), flax seeds, avocado fruits, cold pressed oils, chicken eggs.

Try to avoid saturated and trans fats, as this can lead to metabolic disorders, accumulation of toxins and increased levels of harmful cholesterol (low density lipoprotein) in the body and, as a consequence, blockage of blood vessels.

Foods rich in harmful (trance and saturated fats):

  • hydrogenated fat
  • palm oil
  • fried food
  • culinary fat
  • mayonnaise
  • ketchup
  • margarine
  • chips
  • fast food

Many people are aware of the harm of these products and are constantly working on their quality, so pay attention to the labels on the back of the package on which you should write “does not contain preservatives, is made from natural products”, or simply read the composition, usually such useful products slightly higher in value than their “pests” brethren.

The problem of all people, especially the younger generation, which only just begins to live, is that they do not feel the harm of food that must be avoided in their diet, due to the fact that this negative effect on the body is not lightning fast, and not even fast, but slow, gradual in nature (alcohol and nicotine act on the same principle, gradually destroying human health, so people do not understand why they should stop drinking or smoking when they are “healthy”, but they refuse everything because they refuse drugs, because know if you “sit down” in 3-5 yearsyou will lie in the grave, so in society they are not accustomed to unlike nicotine or ethyl alcohol), the vessels become clogged for 20-30 years of malnutrition, cholesterol is deposited on the walls, clogging them, and as a result, a person dying to 50-60 years old dies from heart failure, stroke, heart attack (according to statistics, on average 30% of the world’s population die from cardiovascular disease). Draw conclusions, take care of your health from youth.

Unsaturated fats in food (fish, avocado, chicken eggs, olives, almonds, pumpkin seeds, olive oil, pistachios, walnuts, hazelnuts)
Unsaturated fats in food (fish, avocado, chicken eggs, olives, almonds, pumpkin seeds, olive oil, pistachios, walnuts, hazelnuts)

Diversify your diet

For the prevention of most diseases (including heart disease and cancer), it is recommended to diversify your diet to the maximum, so that the body receives a rich mixture of nutrients and minerals. Try to buy as many different fruits and vegetables as possible.

Try once a month to completely change your diet. Eat one apple each day, because the pectin contained in apples cleanses the digestive system, removing toxins from it, which reduces the risk of cancer and other diseases, and do not forget about bananas, because they are rich in vitamins and minerals (especially potassium 358 mg) that naturally normalize blood pressure, relieve muscle cramps, constipation, arrhythmia, maintain acid-base balance, prevent the appearance of edema.

The main task of any healthy diet is a balance, that is, you must receive all the necessary macro, trace elements, as well as useful fats, proteins and carbohydrates in the amount you need, according to your daily intake.

To diversify your diet means to change the habitual image of a monotonous menu, to a more refined menu. If you already eat, properly, healthy and balanced, and feel that the products are already beginning to “become boring”, just change them to similar ones, for example, from one type of fish to another, squid with shrimps or crab, replace the kiwi with kiwi, orange juice pineapple and so on, all these factors form the basis of a healthy human diet.

These secrets on nutrition, pursue the goal of maximizing the popularization of a healthy lifestyle of the population, which implies a rejection of bad habits, adherence to proper and healthy nutrition and regular exercise of sports loads.

Secrets for a healthy lifestyle:

How to choose a gym?

How to choose a gym?

Someone before, someone later, comes to the idea that it’s time to start practicing yourself, lose weight, pull up the figure, pump up the muscles, and then the main question arises, how to choose a future gym that will allow you to engage in fitness or bodybuilding.

At the first stage, when the idea to go to the gym was ripe, it is necessary to decide on the choice, because there are many fitness centers in almost every city, and among all this diversity you need to choose only one that will meet all your criteria in order for the training to take place comfortable and effective.

Choosing the right gym

Before, finally stopping your choice on a specific gym, we recommend that you get acquainted with our tips and recommendations that will help you spend your financial resources and time more effectively to achieve a beautiful, athletic figure.

The purpose of the gym

Not all fitness centers are equipped with the necessary equipment for carrying out full-fledged strength training, some have mostly treadmills, exercise bikes, ellipsoids (such gyms are “sharpened” for aerobic training, that is, to lose weight, lose weight), others, have a lot of collapsible dumbbells and bars, a platform, various vultures, a lot of pancakes and bars under the bar (that is, the inventory involves explicit increases in strength and muscle growth).

The first option is more suitable if your task is to burn fat, the second option is suitable for those people who want to build muscle, pump up, so based on the equipment available in the gym, you can already make a conclusion whether it is worth visiting it or not.

To find out what kind of equipment is most likely to be in one or another gym, it’s enough at the entrance, ask for a tour around the hall from the administrator or a fitness trainer, or find their group on social networks (instagram, facebook), in which probably there will be a photo of the hall and the inventory, which is there).

A muscular athlete with a bare torso stands in a slant with a dumbbell in the gym
A muscular athlete with a bare torso stands in a slant with a dumbbell in the gym

The cost of the subscription to the gym

In many cities, it has long been practiced to sell, not only a monthly but also an annualsubscription, the cost of which can be completely different, and everything will depend on the status, name, location of the gym, and of course on the presence / absence of this or that training equipment, the area of ​​the premises, various free / paid services (swimming pool, massage, solarium, sauna).

As a rule, people who have a high enough income who are willing to pay a small amount for comfort, go to expensive, premium, VIP fitness centers, all the rest are satisfied with the average and low quality of the hall. But sometimes, it even helps to tune in to the training, immerse in the working atmosphere of the gym, plunge into the days of Arnold Schwarzenegger’s “basement rockers.”

Therefore, if your financial resources do not allow you to visit expensive fitness centers, find economy class rooms, do it simply, thanks for example to the notorious 2gis program, specify your city, and in the search type “gyms”, in the window that appears, which are in your city, indicating the phone, the schedule of work, the cost of the subscription, photos and reviews, it is very convenient and simple.

The leading positions of VIP or premium class are occupied by WorldClass, the cost of a monthly subscription in such a gym is usually $ 100-150, as for the economy class.

Money (dollars) and dumbbell on a dark background
Money (dollars) and dumbbell on a dark background

Schedule (mode) of the work of the gym

One of the most important criteria for choosing a gym is its mode of operation, because sometimes the main work activity ends very late, and the halls that work until 21:00, have to “weed out”. The same applies to gyms that start opening at 9-00, they obviously will not suit people who are used to training in the morning, before the main job.

Strength training  2-3 times a week, for 30-45 minutes (many are still in this mode of training, because they do not want to change the usual gym with an inconvenient work schedule for them), almost to nothing, except for an empty purse and empty Spending time will not result, due to the fact that you will not have enough time to fully implement all the repetitions with the observance of the rest time between the approaches.

Hurrying to perform the exercises, for a short period of time, until the gym is closed, you can not arbitrarily cause yourself and other  trauma, and it is natural not to talk about the concentration of attention to the technique of performance in such a fast mode of the training process.

Therefore, if you want to successfully combine time work and a gym, try to find 24-hour (in small and medium-sized cities, there are almost none) or a hall that meets your working day requirements, for example, from 7-00 to 23-00.

Time for fitness
Time for fitness

Other points that should be considered when choosing a gym:

  • Is there a fitness instructor in the gym (a competent coach will be able to suggest the technique of performing exercises, give advice and recommendations on healthy nutrition and the plan for training)
  • How often the room is ventilated, whether there are conditioners, is especially actual in the summer (in conditions of heat, lack of oxygen, it is much harder to train, there is shortness of breath)
  • Location from home / work, the closer the room, the easier and faster it is possible to get, and hence fully exercise
  • Does the music play, if it plays what, sometimes it is better to take your mp3 player
  • How good is lighting, in poor lighting, eyesight deteriorates, you can accidentally injure yourself or others
  • The area of ​​the room (in a small and narrow hall, oxygen is less, simulators, dumbbells, barbells are constantly occupied)

As a rule, in expensive halls, absolutely everything is done for comfortable and pleasant workouts, starting with a shower room, in which there are already all soap supplies, ending with free protein-carbohydrate cocktails, which are so necessary for the athlete to recoverfrom training.

Fitness girl drinks from a shaker water in the gym
Fitness girl drinks from a shaker water in the gym

And the last thing I would like to draw your attention to is directly on the trip to the gym, some having read this article, they will not go anywhere, find an excuse, there is no time, I’m too thin or fat, I’m ashamed and so, through all these, the “test” were almost all successful fitness models and bodybuilders, all were once very weak, thin, with a flat booty and thin arms, but they all found the strength to go train, overcome themselves. This question only concerns your motivation, how much you need it all.

Look at Arnold Schwarzenegger in 15 years, it was the usual skinny young man, and how he became thanks to heavy training in the gym and rigid internal discipline, which he was betrayed, and that led him to success in almost all areas, not just in the bodybuilding.

Following our advice, choose a gym for yourself, find yourself a training program, learn the technique of doing exercises, get to know the proper nutrition when playing sports, and follow your ideal athletic figure.

Watch the video: How to choose the right gym?

Safety in the gym

Safety in the gym

To date, the fitness industry is experiencing a peak in its development, now it has become fashionable to go to the gym, but very many people do not even think about safety in it, thereby exposing their health to dangers, and the elementary ridicule of an athlete with “experience”.

Surely you saw in YouTube, funny videos dedicated to fitness rooms, where a certain athlete gets up with something incredible with a barbell, dumbbells or simulators, or maybe you did not even understand this, because you yourself do not know how to behave properly in the gym what is allowed and what not to do, how to exploit a particular trainer, what clothes should be on you when engaging with the weights.

But most importantly, this is your health, which no one except yourself will take care of, therefore, to observe safety techniques, first of all, is necessary in order not to harm your body, joints, ligaments, tendons, and not to injure others.

Safety in the gym

Safety in the gym is needed not only for novices
Safety in the gym is needed not only for novices

And now we will pass to the general moments of safety at finding in an exercise room:

  1. You should not smell badly, take a deodorant, shampoo, towel, slippers for a shower.
  2. A person consists of 70% water, so it’s extremely important to have a bottle of clean water(0.5-1.5 liters), otherwise dehydration will begin, the blood will thicken, the heart will beat more often, the water-salt balance will also be violated, due to this breaks the neuromuscular connection, because of what, you simply will not have the strength to continue to engage in further.
  3. Clothes should be clean, not torn, and comfortable, during exercise, there should be no discomfort, clothes should not restrain movement, do not wear synthetic clothing, the skin should breathe. For classes, it’s best to use shorts that are tight or loose, someone prefers, top up a shirt or t-shirt, but not a warm jacket. Girls, we recommend, specially designed for training in the gym clothes: for the bottom – leggings, breeches, trousers, shorts, for the top – a shirt, T-shirt, sconces, you can buy in any sports shop, for example, in a sportsmaster.
  4. Use, sneakers, sneakers in the gym, but not slippers (slates). Already many athletes have suffered from slippers, they are slippery, the ankle does not fix, as a result, the joint walks, all this leads inevitably to injury. Shoes, as well as clothes, it is better to buy in a sports store, and not in the market, where it is worse in quality.
  5. Do not cling thoughtlessly in the gym for anything, find a fitness instructor, ask him to draw up a training plan, ask him to show the technique of performing the exercises you are interested in.
  6. Do not forget to disassemble the bar correctly, you should not take more than 1-2 pancakes from one side of the neck, otherwise there will be a preponderance, and you or others are injured.
  7. Do not disturb others in the gym, first of all, this is: when a person does the exercise, do not approach and do not ask “how much you still”, as soon as the occupant has finished the approach, ask, in addition, do not “hover” before your eyes, and in the background, while the athletes are approaching, this is very distracting, does not allow you to fully concentrate on doing the exercise.
  8. Before training, always perform a warm-up, if necessary, use warming ointments. Cold muscles and ligaments, very easily injured when loaded. The warm-up in the gym should not only be before the beginnings of all exercises, but also before the beginning of the basic (working) approach in the exercise, that is, if you perform bench press lying on a horizontal bench, 4 sets of 8 times with a weight of 80 kg, then the warm-up will look like this: 1х15 – empty neck, 1х12 – 40 kg, 1х10 – 50 kg, 1х8 – 60 kg, 1х6 – 70 kg, working approaches 4х8 – 80 kg.

Read also: How to choose a gym?

The girl performs a horizontal pull in the block simulator
The girl performs a horizontal pull in the block simulator

Do not forget about the hitch, the stretching of the muscles after training helps to restore them as soon as possible, also increases the muscle strength and growth potential (the more the muscle stretches, the more it contracts, which means that the greater the training effect will be from the exercise).

We draw your attention to the warm-up, the hitching, this is what so many, and beginners and even experienced athletes neglect in the gym, thereby subjecting their musculoskeletal system, muscles to various injuries, ranging from stretching the muscle fibers, ending with a complete detachment of the tendon.

Rules of training in the gym

  1. According to the old good tradition, in the gym, one should not step over the barbell, such a lunge can be perceived as “rolling”, as a gesture of disrespect.
  2. The gym is a public place, respect yourself and others, behave with dignity, do not make noise, do not talk too loudly
  3. Having started independent studies on the simulator, pay attention to the correctness of the technique of execution, you can learn it from the coach, or from a more experienced athlete, and also in our section of the exercise. Otherwise, the likelihood of injury is great, despite the fact that modern fitness equipment of the halls, compared to the “rusty iron” rockers of the 90s is quite safe.
  4. After completing the exercise, you should disassemble the projectile (remove the pancakes hung on the simulator / bar if they were used, put dumbbells / weights in place).
  5. When you visit the gym, you may encounter one quite popular problem for all the people of trainers and free weights can not miss, so you need to ask, busy or not busy or that the simulator, especially racks over the bar. Otherwise, if you wander randomly, without asking permission, to take / disassemble fitness equipment, there will be complete confusion and conflicts.
Girls cute chatting while doing exercise in the gym
Girls cute chatting while doing exercise in the gym

How to start a newbie in the gym?

Strength training of beginners in the gym, full of mistakes and troubles, which can entail injury and zero result. Therefore, you need to properly approach your training process.

Below are some guidelines that will help you understand how to start building your workouts in the gym:

  1. Find yourself a training program with a detailed description, which will clearly describe the recommendations for the choice of working weight on the bar, relaxation between the approaches and the duration of the training, of course, based on its purpose (mass gain, muscle drying, increased strength endurance, strength increase, weight loss, increase in aerobic endurance)
  2. Learn the technique of performing exercises that occur in the chosen training program
  3. Adjust your meal plan, in favor of increasing / decreasing caloric content, and in choosing the right, healthy foods that form the basis of a healthy diet
  4. Purchase a sports bag with which you will go to the gym, it must be clean water, change clothes and shoes, optional soap supplies / sports nutrition / bandages / warming-up ointment.
  5. Any training should start with a warm-up (performing an exercise with a very light weight for you, jogging, mahi and slopes), in order to avoid injury during training.

On this list of basic safety requirements and rules of staying in the gym ends.

Strength training in bodybuilding

Strength training in bodybuilding

In the article an example is considered, an effective strenght training program in bodybuilding, supported by theoretical knowledge. This approach to training, it will be possible to apply for any power sport. In addition, we will also answer questions about how the muscles work, where the energy of muscle contractions comes from, what is the benefit and harm of the strength training that is before and after the trip to the gym.

Under strength training, it is customary to understand training with weights (weights) in the gym, the main purpose of which is to increase the overall strength, strength endurance, explosive power, and of course build muscle.

Strength training will vary for all sports. So, for example, in bodybuilding, where the main goal is to build muscle, the training will focus mainly on strength endurance, for powerlifting, the training will be aimed at increasing the explosive force in one repetition, for arm wrestlers, the workouts will be aimed at increasing static muscle strength, for other species sports, for example swimming, strength training will develop a specific strength (for example, the power of a stroke). Anyway, the goal of any strength training, any kind of sport, is to develop the strength of the muscles.

In order to understand how strength training works on the athlete’s body, it is necessary to understand what forces muscle strength to grow, how it is given to training. We will not go far into biochemical processes, because this information will not be of practical use for you.

Due to what muscles contract?

From the article, how muscles work, you could know that the main energy supplier for skeletal muscles is ATP (adenosine triphosphate), which when released releases energy. But the reserves in ATP muscles are very small, literally enough for 2-3 seconds of work, therefore, ATF must be constantly, from where you take it. The ways of ATP recovery in the body are different, and they are not the same for different sports. We are interested only in the way of synthesis of ATP, which occurs in power sports. So, for example, with the maximum muscle tension, within 10-20 seconds, energy supply occurs due to the use of creatine phosphate, with a longer load, 1-2 minutes, another source of energy is connected for muscle contraction –anaerobic glycolysis (without oxygen), resulting in the release of energy + lactic acid.

Read the article about safety in the gym.

Strength training
Strength training

Thus, strength training consumes mainly creatine phosphate and glycogen (carbohydrates).

Below we summarize the simplest formulas for better information perception.

ATP cleavage

  • ATP => ADP + F (phosphate) + free energy;

But ATP in the muscles is very small, so you need to constantly restore to supply them with energy:

At maximum loads (10-20 seconds):

  • ATP => ADP + F + free energy
  • Creatine phosphate + ADP => creatine + ATP

Creatine phosphate is a form of creatine storage in the muscles.

That is, creatine phosphate, restoring ATP, due to the transfer of the phosphoric group ADP.

With longer training (1-2 minutes):

Complex carbohydrates, in the form of glucose molecules connected to each other in a chain, come to us in the bloodstream with food, supplying our muscles with energy, as soon as glucose becomes much, the body begins to save excess carbohydrates in muscles and liver in the form of glycogen.

In force training, the anoxic route (anaerobic glycolysis) of the cleavage of glycogen is used.

The process of anaerobic glycolysis can be expressed as follows:

  • glycogen or glucose + F + ADP => lactate (lactic acid) + ATP

Thus, the energy is supplied to the body in strength training.

In aerobic training (running, swimming, bicycling, walking), energy supply of muscles occurs due to aerobic processes:

  • glycogen, glucose, fatty acids + Ф + О2 => СО2 + Н2O + АТФ

Now you need to understand why aerobic workouts help burn fat, and anaerobic workouts (power) help build muscle.


The bodybuilder does the exercise: lifting the bar to the bicep standing
The bodybuilder does the exercise: lifting the bar to the bicep standing

Depending on your level of fitness, the consumption, the supply of glycogen and creatine phosphate is different. For example, professional athletes have not only large reserves of creatine and glycogen in muscles, but also a low consumption of these substances. Therefore, such athletes can more intensively and longer train, showing high power indicators, in contrast to a beginner or an untrained person.

Example of strength training (bodybuilding)

For an example of strength training, we give an example of a training program that is used in bodybuilding, for building muscle mass:


  • Squats with a bar 3х10
  • Bending of legs sitting 4х8
  • Bench press bar 4х8
  • Press of dumbbells lying 3х10
  • Rises on socks sitting 4х12
  • Rises in the legs 4×12


  • Deadlift 3×12
  • Hyperextension (with burdening) 4х12
  • Pressing rod sitting 4х8
  • French bench press 3х12
  • Lifting the bar to the biceps standing 4х8
  • Twisting 2х50


  • Squats with a bar 4×8
  • Leg extension 3х12
  • Bench press bar 3х10
  • Dumbbell cultivation lying 4х8
  • Press to the bottom in the block simulator 3х12
  • The climbing of the knees in the 4×12 horn

The first figure approaches, the second is the repetition. Weight should be commensurable with your real strength. As you train, gradually increase the working weight, while maintaining the number of approaches and repetitions.

This program of training for bodybuilding is universal, suitable for both beginners and experienced athletes. For professionals, that is, athletes who have a long workout experience (5 or more years), as well as a high level of training, apply various training programs that involve 5 trainings per week, with the development of each muscle on a separate day ( split training).

Exercise of dumbbell presses on a horizontal bench with an insurer
Exercise of dumbbell presses on a horizontal bench with an insurer

Please note, this program is primarily for building muscle mass, you should not use it to increase strength, if your level of training is significant (in this case, training programs are used to draw strength indicators – for powerlifters ).

When exercising, always pay attention to well-being, listen to your body. If there is no desire to exercise, the workers’ weights fall, there is no appetite, constant pains in the joints, ligaments, tendons, muscle cramps, and so on, this is a sure sign of the athlete’s overtraining, which requires immediate adjustment of your training programs, nutrition, recovery – remember this always!

Benefit and harm of strength training

Strength training (anaerobic), at home, or in the gym, is significantly different from aerobic, starting with the principle of energy supply to the muscles (above mentioned), ending with traumas that can be obtained. But, strength training, can give something that aerobic training can not give, so without strength training an amateur athlete, an experienced athlete can not do. Below are the main advantages and disadvantages of such training.

Benefits of strength training

If you do everything in moderation, do not load your body with extreme loads in the gym, engage in “your pleasure”, then such training will have a favorable effect on your well-being, strengthen the immune system, the musculoskeletal apparatus, in addition, becoming stronger, your confidence in itself, in its power will increase, with each training.

The realization that you are doing something that others can not, do not want to be lazy, you will bring pleasant thoughts, thoughts of a strong person.

As for the body, reasonable, power loads will bring you the following advantages:

  • strengthening of the cardiovascular system
  • increased metabolism
  • the growth of muscle mass and strength
  • increase in the production of testosterone, growth hormone, as a result your libido will increase, the body rejuvenates
  • increase the strength of ligaments, tendons, muscular apparatus (you already without fear to tear your back awake to lift everything heavy if necessary)

Immediately dispel the myth, that training in the gym, strength training, makes girls masculine. No girl, can not pump large muscles in the gym, from weight training, because for this it is necessary to prune hormonal drugs, steroids. Maximum girls will be able to support their muscles in a tone, round, elasticize the buttocks, you can read more about women’s training.

Exercise a concentrated lifting dumbbell on the bicep
Exercise a concentrated lifting dumbbell on the bicep

Harm (disadvantages) of strength training

Strength training with improper training, as well as with crazy loads, which are often experienced by advanced and professional athletes, can stimulate the growth of muscle mass and strength, can sometimes bear irreparable harm to health (in extreme cases), in all other cases, any strength training, will bring a person health improvement.

Incorrect technique of performing exercises, not restoring the body after exercise, lack of proper nutrition, the main reasons for getting any injuries on strength training. To fix this, you just need to get acquainted with our site in more detail, consult with a competent coach.

The following disadvantages of strength training, will relate more to professional sports, which implies very large loads on the body, leading it to exhaustion.

  • wear, hypertrophy of the heart muscle
  • torn muscles, ligaments, tendons, various injuries of the spine

On this list ends, of course athletes do everything, so that this does not happen, they use sports nutrition, anabolic steroids, to recover properly.

What to eat after and before weight training

Proper nutrition, when exercising in the gym, is one of the main anabolic factors for the successful growth of muscle mass.

Before training, for 1-2 hours, densely for dinner / breakfast, especially if you are, decided to pump up muscles. In the event that your goal is to dry, lose fat, then according to scientific research, do it better on an empty stomach, that is, try not to eat anything. However, we do not recommend coming to training, with “crazy” appetites, with this approach, along with fat, you can lose precious kilograms of muscles. Therefore, the best option would be if your goal is fat burning – a light breakfast, for example, yogurt with a banana, and tea is not sweet.

Athletes who sit on the mass, tend to gain more muscle, recommended a high-calorie diet, throughout the “massonabor”. In this case, it is advisable to eat a high-calorie, nutritious food for 1 hour, for example, if the trainings take place in the morning, then an omelet with fish / meat and salad with greens, as well as a banana with yoghurt and nuts (walnuts) is quite suitable.

After training, it is necessary to make up the energy costs of the body, it is very simple, it is enough to drink a portion of protein-carbohydrate mixture (gainer), but do not get carried away if you are sloping to a set of excess weight.

Bodybuilder and outdoor refrigerator with food
Bodybuilder and outdoor refrigerator with food

More precisely, you gainer generally will be contraindicated, if you are a typical endomorph. A little bit of sweet water (juice), it will be quite enough after training, and even better quality BCAA amino acid bank (1-2 measuring spoons), which will protect the muscles from the processes of catabolism (destruction).

Try, after training, for 1-2 hours, to consume complex carbohydrates and proteins. For example, one of the best meals after a gym will look like the following products:

  • Brown rice.
  • Chicken breast.
  • Vegetable Salad.
  • Yogurt + nuts.
  • Fruit.
  • Juice.
  • Protein scoop.

The so-called protein-carbohydrate window, which must be “shut down” within 20 minutes after training, is nothing more than a myth (according to all the same modern scientific works), or rather, its importance is greatly exaggerated if you replenish the energy costs after not 20 minutes, and 40, or 120 minutes, nothing terrible will happen, the effectiveness of the training will not be reduced.

However, it should be remembered that after we trained, a powerful mechanism for the synthesis of new muscle cells was launched. So, in order for this “mechanism” to bear fruit, it is necessary to maintain its efficiency by constantly infusing it with “fuel” in the form of the right food products.

About how to properly gain weight, or to dry read in the relevant articles.

Strength training is ideal for people who want to become stronger and healthier. However, in our opinion, combining strength training with cardio training (running, swimming, skiing, walking, biking, etc.) will be better and more natural for the body, so you can develop strength, agility and endurance in various ways.

5 Principles of Strenth Training

How to take whey protein?

How to take whey protein?

Whey protein is a high-protein mixture obtained from whey that forms when milk is curdled, pasteurized, filtered and concentrated and dried.

Whey protein has the highest biological value (100%), due to which, it effectively helps to lose weight and gain muscle mass to athletes.

Whey protein refers to a class of easily or rapidly digestible proteins that very quickly saturate blood with amino acids, hindering catabolism processes after and during hard training.

Types of Whey Protein

In the market of sports nutrition, whey protein can be found in three types, which are fundamentally different in quality and price:

  • Concentrate (a cheap type of protein, with a protein content of 60-85%, with a low purity.One serving contains about a protein – 24 grams, carbohydrates – 3 g, fats – 2 grams, cholesterol – 65 mg, and a small amount of vitamins and minerals. Such protein is absorbed within 3-4 hours, by 90%)
  • Isolate (protein is highly purified, which contains 85-97% protein.One servings in small amounts, and sometimes they do not contain fat, cholesterol and carbohydrates, but in large quantities have BCAA amino acids. It is assimilated by 90%, on average for 3 hours.)
  • Hydrolyzate (one of the most expensive forms of protein, obtained from whey protein isolate, can stimulate insulin secretion.) It is immediately absorbed into the blood, due to the fact that this protein is already split into fragments of 2-3 amino acids sequentially bound by a peptide bond. stomach, one serving of this protein is already assimilated within 20-30 minutes.It has a specific bitter taste, indicating the quality of the product.It is ideal as an alternative to conventional amino acids.)

In 1985, scientific research was conducted (by scientists Moriarty KJ, Hegarty JE and others), about the effect of whey protein on muscle growth. As it turned out, there was no significant difference in the change in nitrogen balance in the body, when taking concentrate and isolate. Conclusion – why pay more if the effect of whey protein concentrate is about the same. While, the effectiveness of the use of hydrolyzate, relative to other types of protein (concentrate and isolate) does not exceed 10-15%.

Whey Protein Chocolate Flavor
Whey Protein Chocolate Flavor

Serum itself contains an abundance of essential amino acids, in addition, the US is the main supplier of whey protein throughout the world, which means that the whey protein that is sold will be of high quality.

Irreplaceable amino acids account for more than 60% of the total protein content in whey. At the output, we get whey proteins, with a rich set of essential amino acids, that is, with a high biological value, which significantly exceed in quality many vegetable proteins.

Whey Protein Isolates (WPIs) are perfectly balanced, have a good composition, like sports nutrition products. WPI has an extremely low lactose content of less than 1%. In addition, an excellent and mild flavor allows them to be bred not only with milk, but also with various fruit juices.

Read the article: Strength training in bodybuilding.

Thus, whey proteins provide:

  • fast inflow of energy
  • increase muscle mass
  • recovery from a heavy workout

In addition, whey protein has a prestigious USDA certificate, according to which its amino acid composition and digestion rate has a coefficient of 1.14, in the meantime, when other protein products have only 1.0. And this means that whey protein has scientifically exposed data and a certificate of high quality.

Whey Protein from Ultimate Nutrition
Whey Protein from Ultimate Nutrition

The biological value of protein is a measure of the quality of the protein. It is measured by the degree of protein digestibility and a balanced set of amino acids, respectively, the more protein is digested and the amino acid composition is better, the higher is the biological value. Whey protein in studies scored 100 points, it is higher than all other types of protein.

How to use Whey protein?

It is best to take protein drinks immediately after strength training, for rapid intake of protein and nutrients, and also 1 hour before the workout (to suppress catabolism that inevitably starts when the athlete trains). During rest, on non-training days, it does not matter much when to take protein, except, perhaps, the next day, in the morning when you wake up, you should saturate your starved and exhausted body with whey protein.

In the body, the protein level is depleted due to training and physical exertion. Whey protein supplies all essential amino acids and is a building material for building muscle mass. He builds new muscle fibers, increases stamina and reduces muscle damage. Whey supplements provide a lot of branched chain amino acids that are important for bodybuilders, since they are metabolized directly to the muscles instead of the liver, unlike other amino acids.

Gold standard whey protein
Gold standard whey protein

Depending on your diet, when and what you eat, protein shakes should be provided in your menu so that the amino acids saturate your body every 3-4 hours. So, for example, if you do not have time to cook meat with potatoes, it is advisable to take with you at least one protein drink or protein bar in order to make up for the entire protein requirement.

For example, on weekdays, a healthy breakfast, it will look like this:

  • a plate of oatmeal with milk
  • protein drink

And on weekends, when you have more free time, prepare a natural breakfast, for example, steak and eggs.

For bodybuilders, that is, for a set of muscle mass, it is acceptable to consume 2-2.8 grams of protein per 1 kg of body weight each day, try to eat like that, experiment. If you can not eat as much protein from normal, natural foods, then include protein drinks in your diet, to compensate for the missing protein (protein).

Due to the fact that whey protein is considered to be fast, it is not very convenient to use in your weight loss schemes, so if you can get a complex protein that is ideal for “drying”. If you have already bought whey protein, and want to lose weight, then take 1/2 of the recommended portion, the rest of the protein should be consumed from natural foods.

Whey protein for weight gain

Serum proteins are rich in arginine and lysine. It is believed that these amino acids (arginine and lysine), can stimulate the production of growth hormone, which naturally, positively affects bodybuilders, the growth of muscle mass in general. Proteins can stimulate the release of growth hormone, which is an anabolic hormone or a stimulator of muscle growth.

Since the use of anabolic steroids in physical training is forbidden (in 1976 the IOC banned the official use of AAS), athletes around the world are still looking for substitutes and analogues of steroids, various natural preparations, adaptogens, for the growth of strength, endurance and muscle mass.

An alternative to using steroids may be inclusion of different sports nutrition in your diet, for example, whey protein, ideal for bodybuilders, of course, the effect of anabolics on the human body is not compared anymore, in contrast to quality protein, but still, it’s better than nothing, and besides, it is not only safe, but also useful.

Whey Protein 100% Whey Gold Standard (Optimum Nutrition)
Whey Protein 100% Whey Gold Standard (Optimum Nutrition)

Milk whey contains glutamine, a conditionally indispensable amino acid. The role of glutamine in the body of an athlete is fully understood, it is to prevent fatigue and overtraining. It is conditionally indispensable, because in certain situations it may be necessary in the diet. Glutamine acts as a fuel for cell division. In addition, 60% of all amino acids that are contained in skeletal muscles are glutamine, therefore, athletes can not tolerate a deficiency of this amino acid, in order to avoid the arrest of muscle growth and muscle destruction.

Glutamine plays an important role in the binding of ammonia, which has detrimental and toxic effects on muscle fibers, thus neutralizing ammonia on the muscles. During stressful situations, the need for glutamine can significantly increase in the body. Adding glutamine to whey protein, greatly expands the use of this sports supplement. Glutamine can also be used with success in other sports drinks, cocktails. Manufacturers of sports nutrition can increase the value of their products by adding glutamine.

Sports nutrition for muscle gain

Sports nutrition for muscle gain

A selection of the best sports nutrition that will effectively help the athlete gain muscle mass. The rating is made without errors, only really working sports nutrition.

We all know that there are a huge number of additives on the shelves of stores, but few who realize that half of them do not work at all, a purely marketing trick, buying them, you just spend money “to the wind”, the other part is considered weak and medium effective. And only a small class of sports nutrition, can really affect the processes of muscle growth in the body.

The problem lies also in the fact that under each class of sports nutrition, a separate supplement is hidden, and not all of them meet the declared effect on the body. In order to disclose dishonest sellers, and sometimes even charlatans, it is necessary to conduct a laboratory analysis of the components, but sometimes it is enough to know the name of the ingredients that make up the composition to draw conclusions about the effectiveness of one or another additive, and also do not forget that simple reviews buyers, help also to find the best supplement for muscle growth / fat burning.

Top sports nutrition for muscle mass gain

First and foremost, there are additives that help athletes to build muscle the most. All of them are effective, and really work, someone more, and someone in less (indirectly affect the growth of muscles, the last in the ranking).


Creatine is one of the most important amino acids (nitrogen-containing carboxylic acid) involved in the energy metabolism of muscle and nerve cells. Available in various forms:

  • Creatine anhydrous.
  • Citrate creatine.
  • Creatine Phosphate.
  • Creatine Malate.
  • Creatine tartrate.
  • Magnesium Creatine.
  • Creatine ester.
  • HMB Creatine.
  • Creatine monohydrate.

It is the latter form that got the most popularity, as it is scientifically proven that creatine monohydrate is the most effective, which is produced mainly in the form of powder and capsules, it is very rare to be found in liquid form.

Creatine, this natural substance that is synthesized in the body with the help of three amino acids (arginine, glycine and methionine) in the liver, pancreas and kidneys, is deposited mainly in skeletal muscles in the form of phosphocreatine.

The intake of creatine supplementation from sports nutrition has a positive effect on the performance of the athlete, his strengths, especially on explosive strength.

In power sports, creatine is simply an indispensable supplement that an athlete must take, and strive to gain relief and strength of muscles.

Training in the anaerobic stele (in the gym, strength training) consumes the maximum amount of creatine and muscle. In the process of fitness, the muscles of the athlete are more and more able to delay phosphocreatine, and also begin to restore it more quickly.

Creatine Monohydrate Jarrow Formulas and Universal Nutrition
Creatine Monohydrate Jarrow Formulas and Universal Nutrition

When taking creatine, dehydration of the body, water retention, due to the fact that phosphocreatine draws water from the bloodstream into the muscle cells can be observed (therefore, the quality of the musculature becomes higher). It takes creatine in different ways, with a phase loading and without, you can read more here.


Protein is a high-protein mixture that saturates the body with valuable amino acids for muscle building. Regular consumption of protein, at a rate of 2-2.5 grams / kg creates a positive nitrogen balance (the amount of nitrogen that the body receives from food and removes), so that the process of muscle growth is possible.

In the market of sports nutrition, the leading position is occupied by whey protein and casein protein, the first is often taken for weight gain, as it is fast (easily assimilated), the second for weight loss, slow, long digested gradually saturating muscle amino acids.

The best time to take the protein, 1 hour before training, and within 40 minutes after it, to suppress the processes of catabolism (muscle destruction). The optimal serving size is not more than 30-40 grams of protein.

Also keep in mind that many proteins contain lactose (milk sugar), so they may not be suitable for everyone

Different cans of protein: Ultimate Nutrition and Optimum Nutrition
Different cans of protein: Ultimate Nutrition and Optimum Nutrition


Gainer is a protein-carbohydrate mixture that is ideal for typical ectomorphs (lean physique, which is difficult to gain weight). Very often in its composition, in addition to protein and carbohydrates, contains vitamins and minerals and unsaturated fats, making the product even more valuable to athletes.

In the era of the birth of sports nutrition, the quality of the geyner, as well as other additives, left much to be desired, proteins of low biological value and poor quality of carbohydrates were used in production. However, the process is moving forward, and now the geyner is a high-grade high-quality product, which includes special carbohydrates and high-quality proteins (though the domestic producer still lives by remnants of the past, making the product low-grade).

Gainer, quickly restores the energy costs of athletes, successfully closing the protein-carbohydrate window.

If your goal is to gain weight and you do not slope to sets of body fat, and your financial capabilities allow it to be bought on a regular basis, then this will be one of the best for you sports nutrition products.

Athletes who seek, for muscle relief, are not the best product, in this case it is more expedient for you to buy protein, too, the rule applies to people who are sloping to a set of excess weight.


Gainer, helps to absorb creatine better, so do not be afraid to mix it with it. The best time to take, just before and after training, and also the next morning, to counteract the processes of catabolism in the body.

BCAA amino acids

BCCA – irreplaceable three amino acids with branched chains, leucine, isoleucine, valine, which can not be synthesized in the body, that is, they must be taken from food. A large number of BCAAs contain products such as:

  • meat.
  • a fish.
  • seafood.
  • cheese.
  • eggs.
  • cottage cheese.
  • peanut.

Sports nutrition, in a concentrated form contains BCAA, is one of the most important supplements for an athlete, it helps:

  • regain strength after training.
  • protects muscles from destruction (anti-catabolic action).
  • start the processes of muscle growth (by 35% of the muscle consist of BCAA).

In the process of training, catabolic processes are started which rapidly begin to expend BCAA, trying to replenish the reserves of amino acids (energy homeostasis), the body begins to destroy muscle proteins, however, this process can be stopped and have a significant reserve of BCAA.

BCAA amino acids from different manufacturers: Weider, Optimum Nutrition
BCAA amino acids from different manufacturers: Weider, Optimum Nutrition

The best time to take before, on time and after training, and also the next morning, to suppress the processes of catabolism. Combine BCAA with almost any sports nutrition. The optimal dosage is 4-8 grams per day.

Pre-training complexes

Pre-training complexes, indirectly affect the growth of the athlete’s muscle mass, the main effect on the body, the athlete’s preparation for a heavy, energy-consuming exercise, by stimulating the central nervous system. Accordingly, the more the athlete is “charged”, the more efficiently he will perform the work in the gym.

The main effects from the reception of such complexes are:

  • increase in working capacity (endurance)
  • accelerate recovery processes

Often the manufacturers of pre-training complexes add creatine, vitamins, microelements, beta-alanine, caffeine, taurine, arginine, BCAA to the composition. Thus, after drinking a portion of the pre-training complex, you can not worry, for the processes of catabolism, which can destroy the muscles.

Set of pre-training complexes: Mesomorph, Finaflex Stimul 8, Black Annis
Set of pre-training complexes: Mesomorph, Finaflex Stimul 8, Black Annis

The optimal time to take 30 minutes before training. Do not use it on rest days, but also on days of light training, as this is not advisable.

Testosterone boosters

Testosterone boosters are supplements that increase the body’s natural level of testosterone(male sex hormone). In their composition, almost always only natural, vegetable components are contained.

Suitable for athletes of age categories (after 30 years), for increasing lean muscle mass, as well as for athletes who want to exit the steroid course, to minimize the ” retracement phenomenon.”

Boosters can be combined with protein, creatine and vitamins (to enhance muscle growth).

The regimen is usually 1-3 times a day, but each manufacturer has its own recommendations and dosages.

Nugenix Free Testosterone Booster
Nugenix Free Testosterone Booster


Prohormones are a number of additives on the sports nutrition market that can be converted into hormones (testosterone and nandrolone) when ingested, hence the name prohormones or prosteroids, while, in themselves, do not affect the person in any way.

The action of prohormones is very similar to that of real anabolic steroids, however, they are much less effective for their “fellow”, while the side effects are very similar, often athletes need to use PCT after the course of prohormones.

Prohormones: H-DROL 30, M1T. 1-AD, SUPERDROL 350
Prohormones: H-DROL 30, M1T. 1-AD, SUPERDROL 350

Vitamin and mineral complexes

Vitamin-mineral complexes are substances that supply the body with vitamins, minerals, and other nutrients.

In connection with the fact that the body can not independently synthesize vitamins and minerals, they must be filled with multivitamins or high-quality food.

The need for bodybuilding in a good, nutritious diet that would contain vitamins and minerals in the right amount is much higher than in people who do not exercise. From the usual food, it is very difficult for athletes to provide a daily rate of all micronutrients, so it is advisable to add vitamin and mineral complexes to your diet.

Vitamins, in the body work as coenzymes (substances that enhance the activity of enzymes). For example, if there is not enough vitamins, you can forget about muscle growth, because enzymes that are responsible for the cleavage of the protein (protease) to amino acids, will work very poorly.

Minerals (macro and microelements) play a very important role in bodybuilding, it is due to them that muscle contraction is provided, good nerve conduction is maintained, water-electrolyte balance is maintained, and ultimately they are responsible for energy production in the body. Some minerals are extremely important in the collection of muscle mass, primarily we mean zinc (Zn), it is involved in the formation of testosterone, and magnesium (Mg) is responsible for protein synthesis, as well as calcium (Ca) and phosphorus (P) which are included in the composition of bone tissue.

Vitrum vitamin and mineral complex
Vitrum vitamin and mineral complex

Omega 3 fatty acids

Omega 3 – unsaturated fatty acids, which are not synthesized in the body, that is, they also need to be consumed as vitamins and minerals with food, or from various supplements, in sports nutrition stores.

Harmful, abnormal food, anabolic steroids increases the level of harmful cholesterol (low density lipoproteins) is scientifically proven, which has a disastrous effect on the cardiovascular system (atherosclerosis, one of the most common causes of death), in order to lower this level it is necessary to add to your diet in mandatory order of omega-3 fatty acids.

Here are some of the positive properties of this additive:

  • an increase in metabolic rate (metabolism)
  • universally suitable as drying period, and during the mass gathering
  • slow down the absorption of carbohydrates
  • strengthen the heart by reducing the viscosity of the blood, thereby reducing blood pressure, the risk of blood clots, strokes and heart attacks
  • prevent the destruction of cartilage in the joints, as well as reduce inflammation, increases mobility
  • improves brain function (prevention of schizophrenia)
  • cleans the skin, gives it elasticity and softness
  • saturates the body with useful fats, protecting the person from obesity
  • strengthens the secretion of a very important for bodybuilding hormone (testosterone)
  • has anti-catabolic effect, (prevents the formation of cortisol)

Some of the best sources of omega-3 fatty acids are: seafood, eggs, salmon, flaxseed oil, fish oil.

Omega 3 fatty acids: Country Life, Nordic Naturals, Norwegian Fish Oil
Omega 3 fatty acids: Country Life, Nordic Naturals, Norwegian Fish Oil

These aforementioned additives will significantly help you gain muscle mass, with adequate strength training, proper nutrition, and recovery. Use them according to the recommendations on the package, if it is not, then follow the advice we gave you.

Also remember that in the sports nutrition market, just a huge number of different additives, and many sellers, are trying to sell them, under the guise of a miracle drug that can build muscle in a matter of days. To avoid this, to get rid of the misconceptions that impregnate the market, always give preference to proven manufacturers, well-known companies, get acquainted with the composition on the package, study the objective (not purchased) reviews.

5 Best supplements to add muscle mass!

The influence of growth hormone (HGH) on the body

The influence of growth hormone (HGH) on the body

Growth hormone, has long been famous in bodybuilding, and in other power sports, its wonderful effect on the human body, as well as its rejuvenating properties, but is it all so? Is it really a magic pill for muscle growth and an elixir of youth that has been looking for so many years?

A man at all times sought an answer, a miracle cure that could prolong life, slow the aging process, live forever. Scientists have noticed that if the level of human HGH is kept at a high, juvenile level, then the aging process can be slowed down. The discovery of this growth hormone is the most important achievement in a person’s ability to turn back time.

An Experiment on Humans and Growth Hormone

In America, in the medical journal New England, July 5, 1990, published a study in the field of medicine, which forever changed the world of drugs intended for rejuvenation. It published the results of a 6-month trial conducted by Dr. Daniel Rudman, MD, with a synthetic growth hormone, over 12 elderly men, aged 61 to 81 years.

As a result of the experiment, it turned out that the male body became younger from injections for 20 years, and also, the HGH showed both anabolic properties in relation to muscles, and catabolic, in relation to the fatty layer:

  • the increase in dry muscle mass was 10%
  • fat decreased by 15%

However, after the drug was discontinued, the side effects did not take long to appear, which manifested itself in the following:

  • carpal tunnel syndrome (pain and numbness of fingers)
  • severe pain in joints
  • gynecomastia (enlargement of the mammary glands)

It is worth replacing that, to date, the frequency of side effects is rare, usually only in professional bodybuilders who “horse” doses of koljat hormone growth.

Growth Hormone (somatotropin)
Growth Hormone (somatotropin)

What is growth hormone

Growth hormone is a peptide hormone produced by the anterior pituitary gland in the brain. This pituitary gland (pituitary gland) controls the growth and multiplication of cells in the human body and other vertebrates. Recently, growth hormone has become available through injections, pills and sprays for patients who want to increase muscle mass and reduce body fat. Growth hormone was originally developed, for children of small height, who need to grow.

Before use, make sure that you know all the effects and potential risks associated with taking HGH.

Growth hormone, also called somatotropin, is a protein consisting of 191 amino acids. It is secreted into the blood in the portal veins of the anterior pituitary gland, in large quantities than any other pituitary hormone.

This secretion is regulated by peptide hormones ( somatostatin and somatoliberin ) by the released hypothalamus. The balance of these peptides determines the production of HGH, this balance, in turn, depends on factors such as sleep, exercise and diet.

Scientists have proved that sports nutrition, supplements, can increase, stimulate, own production of growth hormone 3-5 times.

Supplements should be taken before bedtime, at this time (after falling asleep, after 1 hour) the activity of HGH secretion is maximal.

The effect of growth hormone on the human body
The effect of growth hormone on the human body

Growth Hormone in Bodybuilding

Sports supplements that stimulate the production of HGH are successfully used in fitness and bodybuilding industries, primarily for the solution of such problem just like testosterone cypionate that one can find online in USA.

  • Increased muscle mass
  • Reduction of fatty layer (fat burning)
  • Improvement of skin structure and appearance
  • Increased bone mass (bone growth), helps cope with osteoporosis
  • Increases intelligence, keeps a clear mind, memory, even in old age
  • Increases sexual desire
  • Improves the physical, mental state of a person
  • Improves sleep
  • Reduces overall fatigue, helps to get out (do not fall) into depression
One dark bottle of growth hormone from Nordex
One dark bottle of growth hormone from Nordex

As already mentioned, with an increase in the recommended dosages, it is possible to observe side effects:

  • Tunnel Syndrome
  • Thyroid function suppression
  • Accumulation of liquid
  • Hypertrophy of the heart and other organs
  • Drowsiness
  • Increased blood pressure
  • Gynecomastia

At present, somatotropin is successfully used, especially athletes of power sports, combining it with anabolic steroids.

Growth hormone rejuvenation

The pituitary body is the main energy center, it is he who is responsible for your appearance, and for your well-being. Symptoms of aging, low activity, lethargy and fat accumulation, can be attributed to functional problems of the pituitary gland. Clinical trials have proven that these negative symptoms are reversible, with an increase in hormone production by the pituitary gland.

Many experts believe that HGH supplements have a great potential for adult bodybuilders, especially those over 30. Growth hormone production decreases with age. In this regard, we begin to get tired more, train with less enthusiasm and generally are more likely to be depressed. Treatment with growth hormone, significantly prevents aging, both body and mind.

Growth hormone influences almost all cells in the body, stimulating the restoration of hair, skin, muscles, bones and organs, that is, in every way rejuvenates the person.

Neuroendocrine theory is one of the main hypotheses of aging. This theory suggests that the signs of aging correspond to the symptoms associated with the suspension of the various organs of the neuroendocrine system. The level of growth hormone in our body is reduced by 14% every 10 years. Modern research has proven that people of age can regain their former physical condition, become younger, remove the symptoms of aging by 15 years, using growth hormone.

Growth hormone acts on the liver and other tissues, as fuel for the production of insulin-like growth factor 1 ( IGF-1 ), which is the endocrine mediator of the action of growth hormone.

Bodybuilder with a heavy dumbbell in the gym
Bodybuilder with a heavy dumbbell in the gym

About 30 years ago, a book was published on the extension of life, edited by Dark Pearson and Sandy Shaw, in which a practical scientific approach to the growth hormone was published in order to popularize it. Almost immediately after the publication of the book, many manufacturers of amino acid supplementssaid that their products cause rapid weight loss by increasing the secretion of GHG.

At present, there are dozens of websites on the Internet that advertise and sell growth hormone in questionable quality and with bad reviews.

Unfortunately, the sale of growth hormone is not limited, in this regard, the product is of poor quality, with large impurities. In the world, there are only a few companies that can sell really high-quality, pure HGH, in fact it is, 20-30 out of 300 companies that sell somatotropin. Bad filtration, adding unnecessary impurities, here are the main facts that spoil the product, than actually and do not use bona fide manufacturers.

Is it okay to use growth hormone in sports?

It is clear that the hormones responsible for the formation of a physically strong, strong body will not be produced in the same quantities as before, when you were young. There are both practical and ethical issues, the use of growth hormone in their training.

If you are a serving bodybuilder, growth hormone – will be considered doping, a prohibited substance in sports. As early as 1989, somatotropin was banned in use by the IOC (International Olympic Committee), to all athletes.

In addition, the full cycle of HGH is very expensive, not every athlete can afford it.

Supporting high levels of growth hormone can really bring human benefits. Unfortunately, scientific progress has advanced so much that it has already drowned in everything, as a result of this, a lot of scammers appeared on the market, be vigilant! Fortunately, there are several growth hormone products on the market that are safe and useful.

Many have seen fantastic results after 30 days of admission. Our videos should help you choose high-quality growth hormone, if you are all-currents decided to try it in their preparation.

What triggers HGH?

Table of effectiveness of steroids

Table of effectiveness of steroids

The table of steroids will help you choose in your sports training, the anabolic you need, based on your goals, your sport, be it bodybuilding, swimming or running, what you train, it will grow, but first the theory.

Anabolic steroid use

The use of anabolic steroids has become an integral part of the training of professional athletes, various power sports, from arm-wrestling to bodybuilding. In this regard, athletes begin to search, while safe for health, and at the same time an effective steroid, so you need to understand, even a little in them, so as not to cause irreparable harm to the body.

effectiveness of steroids
Effectiveness of steroids

As a rule, the old, last century, time-proven anabolic steroids, are rightly considered effective, and at the same time, safe steroids (side effects are minimal, and the control scheme for them has been studied). To such steroids, first of all, carry: methandrostenolone, retabolil, vinstrol, anavar, Testosterone propionate, and others. The fact is that the anabolic steroids of the 20th century were better funded, the scientists sought to make safe and effective anabolics, and in our time, the topic of steroids is closed, what is being developed is of questionable quality, without confirming the effectiveness of the results.

Therefore, when choosing anabolic steroids, if you decide to use them all, you should give preference to steroids of the last century.

We also recommend the article: The influence of growth hormone on the body.

All athletes who want to sit on the steroid course for different purposes, someone wants to gain muscle mass and increase strength, someone wants to maintain a high level of testosterone because of age, someone wants to burn fat, and somebody wants to burn fat all at once. Therefore, you must first determine the goal, and then already choose the steroid you need. You will be helped in this by our comparative table of anabolic steroids, in addition, it also has the necessary graphs for choosing a steroid, such as price, side effects, appetite suppression, the ability to save achievements and prepare for competitions, that is, how much, this or that the drug is suitable for competitions.


Whichever anabolic steroids you choose, in your training, always remember that a wrong, uncontrolled intake, strong drugs, anabolic steroids, in large doses, can inflict irreparable harm to your health.

Table of the efficacy of anabolic steroids

Tradename International name Increase in muscle mass Increasing strength Fat Burning Side effects
Anadrol Oxymetholone 10 10 2 10
Anavar Oxandrolone 2 8 8 2.5
Andriol Testosterone Undecanoate 3 4 4 2
Androgel Testosterone (Cream) 3 4 3 2
Boldenone (esterless) Boldenone 5 7 5 4
Cheque Drops Mibolerone 1 5 1 6
Children-Durabolin Nandrolone Decanoate 7 6 5 4
Dianabol Methandrostenolon 8 5 3 6
Equipoise Boldenone Undeclynate 5 7 5 4
Halotestin Fluoxymesterone 1 6 5 6
Laurabolin Nandrolone Laurate 7 6 5 6
Masteron Drostanolone Propionate 3 6 6.5. 3
Masteron Enanthate Drostanolone Enanthate 3 6 6.5. 3
Methyltestosterone Methyltestosterone 2 6 4 7
Omnadren Testosterone Blend 8 8 4 6
Parabolan Trenbolone Hexahydrobencylcarbonate 5 7 8 7
Primobolan (Injectable) Methenolone Enanthate 4 6 7 1
Primobolan (oral) Methenolone Acetate 4 5 5 3
Proviron Mesterolone 2 4 4 2
Sten Testosterone Blend 8 8 4 6
Sustanon Testosterone Blend 8 8 4 6
Test 400 (T400) Testosterone Blend 8 8 4 6
Testolent Testosterone Phenylpropionate 8 8 4 6
Testosterone Cypionate Testosterone Cypionate 8 8 4 6
Testosterone Enanthate Testosterone Enanthate 8 8 4 6
Testosterone Propionate Testosterone Propionate 8 8 4 6
Testosterone Suspension Testosterone Suspension 9 8 4 6
Testoviron Testosterone Blend 8 8 4 6
Trenbolone Acetate Trenbolone Acetate 5 7 8 7.5
Trenbolone Enanthate Trenbolone Enanthate 5 7 8 7
Winstrol Stanozolol 4 6.5. 7 6.5.


What happens when you take steroids?

Jay Cutler – Pro bodybuilder: biography, photo, training, personal life, news 2020

Jay Cutler – Pro bodybuilder: biography, photo, training, personal life, news 2020

One of the most famous, modern bodybuilders, who won the four-time competition “Mr. Olympia” Jay Cutler, was born on August 3, 1973, Massachusetts, USA. In his childhood he was remarkable for his incredible ability to work, he liked to help his brother on construction projects, he was considered one of the strongest students in the school (in the senior classes he stung 140 kg from his chest).

Seriously engaged in bodybuilding at the anabolic steroids age of 18, before that time, weight training was not correct, very frequent training resulted in constant overtraining, but everything comes with experience.

Anthropometric data

  • Body type : endomesomorph
  • Height : 176 cm
  • Competitive weight : 121 kg
  • Weight in the off-season : 141 kg
  • Biceps : 57 cm
  • Hip : 76 cm
  • Waist : 91 centimeters
  • Neckline : 50 cm
  • Lower thigh : 48 cm


  • Bench press : 250 kg
  • Squat with a barbell : 320 kg
  • Deadlift : 305 kg
  • The sum in the eventing : 875 kg
  • Lesson experience : 17 years
  • Genetic gifted muscles : legs
Jay Cutler's Anthropometry
Jay Cutler’s Anthropometry

Career in bodybuilding

At age 18, Cutler begins to improve his knowledge by reading many books on bodybuilding, nutrition, and pharmacology. At his first bodybuilding competition ” NPC Iron Bodies Invitational “, he won with a big advantage among juniors, at that time Jay Cutler was only 20 years old.

Young Jay Cutler
Young Jay Cutler

Two years later, in 1995, Cutler, does not miss the opportunity to participate in the prestigious competition ” Night of the Champions “, where he also takes first place, but so far amateurs only.

And as you know, at every competition, there are people, professionals who can discern still very young talent, those professionals were judges who suggested to Jay Cutler to start thinking about participating among the pros.

We also recommend: Table of effectiveness of steroids.

Encouraged by such a proposal, such a prophecy as a professional Kris Gethin 12 week bodybuilder, Jay Cutler, he moves to California, where he hopes to gain invaluable experience, advice and advice on training, steroids, nutrition, from real, already professional bodybuilders. But not here it was, proud, unshakable, vain pros, living in California, not willingly shared information, in addition, the familiar Californian, bodybuilding lifestyle, on the principle of the day simulator, evening party, came to Cutler did not like. And he was forced to come back home, while he was completely immersed in training, and was sure that after some time he would surpass all, and become the number one person in bodybuilding.

Jay Cutler on Olympia poses
Jay Cutler on Olympia poses

Over the next two years, Jay Cutler stormed America, winning wins at heavyweight, so he gets a professional card. Immersed in bodybuilding, Cutler more and more improves his knowledge about such important concepts for bodybuilding as recovery, proper nutrition, cycling loads.

In the late 90’s, Jay Cutler, meets Chris Acet, a nutrition expert who still consults him, thanks to him the body is brought to perfection, there is an absolute relief of muscles, with a minimum percentage of fat.

Winning the tournament in 2000, “The Night of the Champions”, Jay Cutler and his wife moved to the village of Lake Forest, California. Warm climate, good training conditions, good fees, advertising of sports nutrition, various simulators, photo essays, publications in the most prestigious bodybuilding magazines such as “Flex”, “Muscle and Fitness”, bring him big money, and he in turn brings its sponsors more fame and money.

Excellent conditions for living, contribute to an excellent intake of dry muscle mass, and here Jay Cutler exposes the form instead of the usual 113 kg, 120 kg of dried muscles. Great form, allows Jay Cutler to take first place in 2002, 2003, 2004 at Arnold Classic, and second place in 2001, 2002, 2003 at the ” Mr. Olympia ” competition.

Jay Cutler signs a contract with Muscle Tech, which enriches him, several times better than all other sponsors, and he does not have to spend any more time, nerves on show performances, not necessary championships. The signed contract enables Jay Cutler to concentrate all his efforts on the most important bodybuilding competition “Mr. Olympia” (Ronnie Coleman, Cutler’s main competitor, does not want to put up with the fact that he will be number two on Olympia).

Jay Cutler demonstrates the inflated torso
Jay Cutler demonstrates the inflated torso

In 2005, skipping the Arnold Classic tournament, Jay Cutler, was able to completely surrender to the training. In 2006, Jay Cutler was rewarded for grueling training and diet, he finally defeated Ronnie Coleman, receiving the coveted title “Mr. Olympia”. However, the quick and persistent Dexter Jackson takes the crown from Cutler in 2008, and immediately gives back to Cutler in 2009. In addition, in 2010, in a bitter struggle against Phil Heath, Jay Cutler also won the title of “Mr. Olympia”.

Fateful acquaintance in 2003 of Jay Cutler with Phil Heath, played a cruel joke. Geneticallygifted bodybuilder Phil Heath, was seen by Jay Cutler at one of the bodybuilding tournaments. Jay, seeing the potential of the guy, ambition, is promoting Phil Heath to the professional arena, where he is just waiting for a crazy success, as we all know. As a result, the disciple of Phil Heath, surpassed all expectations, winning not only all that is possible, but also winning Jay Cutler himself. In 2011, it was Cutler’s attempt to take the crown of Olympia from Phil Heath, but she was failed.

We draw your attention, although it turned out that the student has surpassed the teacher, Jay Cutler is sincerely glad about it.

History of performances at competitions

Jay Cutler won four times, the most prestigious bodybuilding competition in the world Mr. Olympia.

Competition on the stage Mr. Olympia
Competition on the stage Mr. Olympia


Tournament Category the date of the Country and city A place
Mr. Olympia 2013 Absolute bodybuilding 2013 Las Vegas, United States 6th
Sheru Classic 2011 Open category bodybuilding 2011 Mumbai, India 2
Mr. Olympia 2011 Absolute bodybuilding 2011 Las Vegas, United States 2
Mr. Olympia 2010 Absolute bodybuilding 2010 Las Vegas, United States 1
Mr. Olympia 2009 Absolute bodybuilding 2009 Las Vegas, United States 1
Mr. Olympia 2008 Absolute bodybuilding 2008 Las Vegas, United States 2
Mr. Olympia 2007 Absolute bodybuilding 2007 Las Vegas, United States 1
Grand prix of Romania 2006 Open Category 2006 Timisoara, Romania 1
Grand prix of Austria 2006 Open category bodybuilding 2006 Graz, Austria 1
Mr. Olympia 2006 Absolute bodybuilding 2006 Las Vegas, United States 1
Mr. Olympia 2005 Absolute bodybuilding 2005 Las Vegas, United States 2
Mr. Olympia 2004 Absolute bodybuilding 2004 Las Vegas, United States 2
Arnold Classic 2004 Open category bodybuilding 2004 Columbus 1
Mr. Olympia 2003 Absolute bodybuilding 2003 Las Vegas, United States 2
Arnold Classic 2003 Open category bodybuilding 2003 Columbus 1
Ironman Pro 2003 Open category bodybuilding 2003 Los Angeles, United States 1
Arnold Classic 2002 Open category bodybuilding 2002 Columbus 1
Mr. Olympia 2001 Absolute bodybuilding 2001 Las Vegas, United States 2
Mr. Olympia 2000 Absolute bodybuilding 2000 Las Vegas, United States 8
Mr. Olympia 1999 Absolute bodybuilding 1999 Las Vegas, United States 14
Arnold Classic 1999 Open category bodybuilding 1999 Columbus 4
Ironman Pro 1999 Open category bodybuilding 1999 Redondo Beach, United States 3

Jay Cutler’s training principles

Training Jay Cutler high intensity (about 6-7 exercises on one muscle group) mnogopovtornye (20 repeats), with a short rest intervals (45 seconds). To stimulate muscle growth, Cutler needs 2-4 workouts a week, while he rests an average of about 2 days.

As for the duration of the training in the gym, it is different, if the partner trains about 3 hours, if not, then 45-60 minutes.

Jay Cutler shakes his shoulders (deltas)
Jay Cutler shakes his shoulders (deltas)

For example, for training the latissimus muscles of the back, Cutler uses pull-ups with awide grip to train the triceps, the best exercise counts push-ups on the uneven bars (for example, a large triceps gymnasts who just do push-ups on bars), abdominal press Jay Cutler tries to swing every training.

Aerobic load Cutler tries to use at a minimum, and only when preparing for competitions, to disperse the metabolism. Carrying out cardio loads, like many bodybuilders, Cutler does not aim to drive fat, dry himself, he is worried only by a set of muscle mass (running, and other aerobic exercise, increases metabolism, and he in turn increases appetite, to maintain vital functions in the body).

Training program from Jay Cutler

Jay Cutler, loves isolated exercises, but also does not forget to perform and basic, on the basic muscle groups. He also believes that full control of the technique of performing exercises, smooth, with maximum amplitude of motion and full concentration of efforts at the peak point, is a key point in the qualitative study of muscle fibers.

One of his training, Cutler can be divided into two, that is, perform part of the exercises in the morning, and in the evening, this is not a tricky method, allows him to concentrate even more on the pumping of target muscle groups.

Dumbbell press sitting from Jay Cutler
Dumbbell press sitting from Jay Cutler

He is very devoted to his favorite business – bodybuilding, his daily routine is painted every minute, and his discipline to himself is amazing.

After signing a contract with MuscleTech (which brought him a lot of money), Cutler plunged completely into the training process and programmed himself to win, which in fact we all watched in 2006, 2007, 2009 and 2010 on Mr. Olympia.

Jay Cutler squeezes from the bars
Jay Cutler squeezes from the bars

Day 1 (chest, triceps)

  • Press the bar on an incline bench : 4 sets of 6-10 reps
  • Dumbbell press on an incline bench : 4 sets of 6-8 repetitions
  • Reduction of hands in the simulator “butterfly” : 2-3 sets of 8-10 reps
  • Dilution of hands with dumbbells : 2-3 sets of 8-10 reps
  • Exercise on the crossover : 2-3 sets of 8-10 reps
  • Pullover: 2-3 sets of 8-10 reps
  • Bench to the bottom with a vertical block : 3-4 sets of 8-10 reps
  • Press dumbbell for sitting head : 3-4 sets of 8-10 reps

Day 2 (legs)

  • Leg extension : 3 sets of 20 reps
  • Squats with a barbell : 3 sets of 8-10 reps
  • Gakk-squat : 3 sets of 8-10 reps
  • Foot Press : 3 sets of 8-10 reps
  • Dumbbells with drops: 3 sets of 12-15 reps
  • Leg bending sitting : 3 sets of 8-10 reps
  • Leg bending : 3 sets of 8-10 repetitions
  • Deadlift on straight legs : 3 sets of 8-10 reps

Day 3 (rest)

Day 4 (back)

  • Thrust of the upper block to the chest with a narrow grip: 4 sets of 8-10 repetitions
  • Thrust rod inclination : 4 sets of 8-10 reps
  • Thrust of dumbbells in slope : 4 sets of 8-10 reps
  • The traction of the upper block to the chest with a wide grip: 4 sets of 8-10 repetitions

Day 5 (shoulders, biceps, calves)

  • Dumbbell press sitting : 4 sets of 8-10 reps
  • Dumbbell cultivation in the sides : 4 sets of 8-10 reps
  • Leading aside from the lower block: 4 sets of 8-10 reps
  • Exercise for the rear delta in the “Hammer” : 4 sets of 8-10 reps
  • Sharga with a barbell : 4 sets of 8-10 reps
  • Dumbbells with dumbbells : 4 sets of 8-10 reps

Day 6 (rest)

Day 7 (repeat the cycle again)

It’s easy to use this training program from Cutler, for example, you start training on Monday, then on Tuesday you do day 2 on the program, on Wednesday you go on holiday, on Thursday you do 4 training days, on Friday the 5th day of training, then one day, that is, on Saturday, and on Sunday, do the first training day again (that is, the cycle is repeated).

Nutrition and Recovery

On dieting, Jay Cutler is not particularly obsessed with, for example, his ” drying ” of muscles, consists in changing the consumption of proteins and carbohydrates (first he cuts down carbohydrates, and increases protein intake, then comes the reverse process, cutting down proteins, increasing carbohydrate intake).


Jay Cutler getting ready to eat
Jay Cutler getting ready to eat


As he himself says, such a cyclic diet, helps him to maintain lean muscle mass, burn fat. Jay Cutler proved the effectiveness of his methods ofnutrition, taking 2nd place at the competition “Mr. Olympia” 2001 (in preparation for these competitions, he did not exhaust himself by “drying”).

Jay Cutler is a lover of steam, going to the bath-house, as he thinks is the best means for restoring his strength after hard training.

For reference: 1 gram of protein contains, too, the amount of 4.1 kcal, which is 1 gram of carbohydrates, so Cutler’s manipulations with proteins and carbohydrates work for “hooray.”

Jay Cutler’s diet consists mainly of protein foods and carbohydrates, feeds 7-8 times (from 4000 to 6000 calories a day), sometimes food intake can last about 1 hour, but it does not bring pleasure at all, believes that so eat hard work, in addition, to maintain muscle mass, he has to eat at night (mostly protein food, fish tilapia).

Now let’s practice the biceps according to one of the methods of Jay Cutler! In general, this roll recommends downloading biceps like this!

Rises alternately: you need to do 2 warm-ups of 12 repetitions. Then 2 working weights of 7 repetitions. (Barbell)

Scott’s bench (climbs): you need to do 1 warm-up for 12 reps. Then 2 working weights of 12 repetitions.

Lifts standing: you need to do 3 sets of 12 reps with a working weight.

And he completes the Hammer method: you need to do 2 sets of 10 reps with a working weight.

I don’t eat – I eat! Jay cutler bodybuilder height

Jay’s fridge clogged with flounder Jay does not count calories or the amount of fat. It is enough for him to know that he receives 20% of the daily amount of calories from fats, and the rest from carbohydrates and proteins. Approximate figures are 1000 g of carbohydrates and 350 g of protein. Protein sources include red meat, eggs, and special nutritional supplements. Jay gets carbohydrates from rice, oatmeal, asparagus and broccoli. How does he manage to eat such a huge amount of carbohydrates and protein? He just eats 10-12 times a day! Every hour and a half plus two meals at night! If in the competitive season he gets up in the middle of the night to perform cardio training, then in the off-season it is replaced by food.

There is only because I want, this is one thing – anyone can have a snack when he is hungry. But there is only because you need to eat, since you intend to become the greatest bodybuilder on the planet – a completely different matter. Enormous willpower and discipline are needed to sit at the table and chew, not to satisfy hunger, but because it is necessary to achieve the goal. Imagine that you sit down at a table on which stands the same dish that you recently ate. It requires real courage, even obsession. And imagine that this should be done 10-12 times a day today, tomorrow and the day after tomorrow? Is it hard to digest such a thought? And now let’s look at the usual off-season diet menu on Jay’s muscle mass gain:

  • 1st meal: 12 egg whites (two whole eggs), 1 fried French loaf, 1 plate of oatmeal (measured in dry form), 1 tablespoon of honey, 1 banana, 1 cup of black coffee, 1 serving of whey protein.
  • 2nd meal: 280 g of beef (tenderloin or edge), 2 plates of rice, 1 plate of broccoli or asparagus.
  • 3rd meal: post-workout whey protein shake with creatine.
  • 4th meal: 280 grams of beef, 2 plates of rice, 1 plate of broccoli or asparagus.
  • 5th meal: 15 egg whites, 1 plate of oatmeal and 3 rice cakes (15 g of carbohydrates each).
  • 6th meal: a protein-carbohydrate shake.
  • 7th meal: 280 g of beef, 1 plate of broccoli or asparagus.
  • 8th meal: 3-4 servings of sushi (dinner).
  • 9th meal: 12 egg whites (two whole eggs), 1 plate of oatmeal.
  • 10th meal: whey protein and oatmeal rolls (5-6 pieces).
  • 11th meal: 280 g of beef, 1 plate of oatmeal and nutritional supplements.
  • 12th meal: protein-carbohydrate shake (optional).

One person eats it all in one day! This is more food than some need for a week. As we can see, the menu consists mainly of meat. This is the main source of protein for Jay. In addition, it takes fish oil, digestive enzymes, multivitamins and folic acid. Sushi is the only weakness in the diet, he enjoys this dish at a family dinner.

Cutler brings a little variety to his diet in the traditional way for bodybuilders – sprinkle his favorite rice cakes with powdered sugar and cinnamon as a small reward for hard training. In addition, he constantly drinks water.

Personal life and the end of a career

Jay Cutler, like many successful bodybuilders, has a devoted wife, Kerry, whom he met while still in school, they played a wedding in 1998. Kerry herself has medical education, tries to support Cutler in everything, create ideal conditions for his training.

Jay Cutler and his wife
Jay Cutler and his wife

At the moment Jay Cutler has finished his professional performances, but he still remains committed to bodybuilding, releasing motivational, training videos, video in the master class format.

Favorite occupation, a hobby of Cutler, is the collection of sports shoes.

His firm “Cutler Elite Series” currently exists, and successfully works, producing sports clothes and food, and also on his personal site you can purchase for $ 10 a personal poster with Jay Cutler.

Jay Cutler | A story of transformation

Whey Protein Isolate

Whey Protein Isolate

Beginners can hover a little in front of a showcase with a chic variety of sports supplements. The choice between a protein, an isolate, a concentrate or a hydrolyzate for a beginner can be quite complicated.

Moreover, given the fact that all this is a high-quality protein, which is necessary for the normal functioning and maximum performance of our muscles.

What is an isolate and what is it obtained from?

Isolate is a high-filtered protein with a protein content of 97-98%. Characterized by a high degree of assimilation. This sports supplement is characterized by the greatest possible efficiency and is obtained from milk protein, which undergoes multilevel cleansing. It is the purest protein without fat, lactose, cholesterol, carbohydrates and other impurities, with a minimum calorie content, which is very important for athletes during the drying period.

Protein supplements, in the matrix of which the serum isolate is based, are of the highest quality and provide an extreme increase in musculature.

For example, the isolate Dymatize ISO 100 guarantees instant muscle saturation with amino-resources for optimal recovery and active growth. This drug, like all other whey isolates, sports experts are advised to take immediately after intense stressesand in the morning to exclude protein deficiency, to prevent muscle catabolism.

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The isolate differs from the concentrate and hydrolyzate

Whey concentrate at a price cheaper than the isolate, because the degree of its purification and biological value is significantly lower. A good concentrate contains 60-85% pure protein jay cutler bodybuilder height, and the rest is made up of fats, peptide compounds and lactose. It is absorbed more slowly, up to 4 hours. In addition, it has a higher content of calories, so it can not be used when reducing the problem weight.

Table – Types of whey protein and their difference

Protein name Protein content Speed ​​of assimilation Cost (in conventional units) Biological value, units
Concentrate 40-80% 4 hours 1 140
Isolate 90-95% 3 hours 1.5-2.2 150
Hydrolyzate 90-95% 0.5 hour 3 150

Hydrolyzate – an ideal source of protein with 100% digestibility. This is a highly purified protein, which, as a result of production, is split up into amino acids, which means that it is immediately absorbed by the cells and replenishes the shortage of building resources for the musculature.

What distinguishes the isolate from concentrate and hydrolyzate?
What distinguishes the isolate from concentrate and hydrolyzate?

What to choose and in what cases

The choice of the shape of the protein will depend on the goals.

If you need to quickly and efficiently gain weight, then you need to choose between the isolate and concentrate, since for increasing muscle mass, fats and carbohydrates are also very necessary. In this case, the financial issue here will play an important role, since the cost of the isolate is much higher than the concentrate.

To actively lose weight and work out a pronounced sculpture of muscles, you must strictly monitor the intake of every extra gram of fat and carbohydrates into the body. Here the justified assistant will be isolate or hydrolyzate – depending on what you have enough money.

Whey protein BSN Syntha-6 Isolate
Whey protein BSN Syntha-6 Isolate

Advantages of the isolate and its drawbacks

The main advantage of this supplement is the active saturation of the muscle tissues with important amino-structures for regeneration and anabolism. For the post-training period, this drug is simply irreplaceable, as it quickly replenishes the polypeptide supply and speeds up the metabolic processes. In the arsenal of the isolate there are still indisputable advantages:

  • net formula with min calories
  • the amount of lactose, fat and carbohydrates is reduced to zero
  • multicomponent amino acid content
  • the content of purified high-quality protein to 98%

The disadvantage of the additive is only one – a high price. However, it quickly pays off tremendous results in the gym and a powerful increase in muscle and strength.