Science for Muscle Up

BACK MATTERS AS WELL!!! I know- including me when I first started to work out years ago- most of you focus on your abs and legs to get in well-shape and have a summer body. Don't get me wrong! You're on the right track, but without balanced work-out schedule and exercises focusing on back, butt& thigh, it is not possible to get what you want. Why?  Back => good posture is the key to show what exactly you built.  Butt& Thigh => these are the largest muscles in our body. Gluteus Maximus is the king and it rules. If you focus on your butt&thigh, you can grow those muscles which eventually helps you to have a better posture and to burn fats!  What you can do to build a stunning back? ·          Dumbbell Squat to Press. ·          Pull-Up. ... ·          Lat Pull-Downs ·          Squat Jump Tap ·          Kettlebell Swings ·          Bulgarian Squat with Slam Ball ·          Landmine Squat Press ·          Back

COUNT DOWN: 17 Days Left till Summer!! DIETING AS A WAY TO INCREASE TRAINING EFFICIENY It is not enough to do right moves during the training to get the efficiency from your working out section. What you eat from the beginning of the day and the end of your training has a crucial role to increase the effectiveness of your training. Before you work out, you should ensure your fuel is full. At this point, it is important which fuel you're gonna choose to fill your energy tank!!! Carbs?? or Fat?? or Protein??? Although fats are the most powerful nutrition source, carbs are the first ones to be taken! This is because the chemical structure of carbs lets the body to digest them as soon as the carbs are taken. When the liver starts to use fats as an energy source, the digestion of the carbs has already finished. It means, if we want to burn use fats as a source of energy during our training, we need to stabilize the carb intake and have a balanced diet with healthy fa

SUMMER IS COMING We officially have 30 days left until the summer. So, are you ready to walk around in your swimsuits? I am sure most of you need a fast to-be-ready-for-summer program! Let's talk about headlines of our accelerated program: Metal Focus Workouts Dieting 1. Mental Focus ⇒ Since we have very limited time, we need to strength our mental focus to be in well-shape until summer. You can use several methods to focus on your goal like: Use motivated self-talk Meditate to calm your self and focus on your goal Exercise (which contribute to achieve your goal, too! 2. Workouts ⇒ Again, we have only 30 days. So we need to use our time wisely. Increase the number of days on which you exercise and try to have functional workouts which let you burn fat and gain muscle at the same time!! 3. Dieting ⇒ I guess, all of you've heard that %70 of the losing weight and getting good shape depends on dieting. Try some effective diet type like Keto-di

How can we make my workout more effective? According to the recent research, 25% of adults do not get enough sleep in Canada.  When we look at the numbers: ü   1 in 2 adults have trouble going to sleep or staying asleep. ü   1 in 5 adults do not find their sleep refreshing. ü   1 in 3 adults have difficulty staying awake during waking hours.  (Public Health Agency of Canada, 2019)  Getting your sleep well is as crucial as working out for muscle growth and sleep deprivation may        put you back! But why?        Muscle Grow is a 2-step process:    1.     Muscle damage during work out    2.     Repairing/ Replacing damaged muscle It’s true!!!! Our muscles grow through damaging and replacing process because our body produces more muscle fiber than it was to repair the damaged parts. Namely, both the diameter and length of the muscle fibers increase during repairing process. By this way, we gain muscle!  How

Why do I call it 'Science'? I believe most of you visited a gym once in your lifetime although each of you had different goals. You might want to lose weight or gain weight. You might aim to gain strength or improve your posture or simply be fit! Also, I believe only a few of you achieved your goals because most of you were not told about how your body works! There is a complex mechanism in our body working without break to pump blood, to breath, to digest and to lose weight or to grow our muscles. If you understand the principles of anatomy and how our body works, you can shape yourself more easily in a sustainable way. So, it is a total science! Photo by  Alora Griffiths  on  Unsplash