"Eat more fruits and vegetables!" You hear it all the time — from nutritionists and, perhaps, from your mother — but many people still do not apply this advice in practice.

One way to squeeze more fruit into your diet? Choose dried fruits that are stored longer than fresh ones, and they are easier to find, pack and snack on. But are dried fruits useful? And how are they compared to the latest versions? You may be surprised.

If you do a billion squats, but you still feel like you don't have buttocks, you may be making some of these common mistakes when training your glutes.

Firstly, you cannot selectively train one part of the body. Squats work not only on the buttocks, they also work with your quadriceps, hamstrings, core, hip flexors and back."

Therefore, if you are looking for exercises to increase your buttocks, be prepared to build more muscles throughout your lower body. However, the results of muscle building are slow, so don't be upset if you don't notice signs that your buttocks are growing immediately.

From strengthening your immune system to boosting your energy, this tiny but mighty grain is overflowing with benefits - plus, the facts of quinoa's nutritional value are hard to beat.

Given the countless low-carb diets that have been advertised over the past few years, it may seem that macronutrients are considered public enemy number one. But carbohydrates are actually the body's preferred source of energy, and experts still recommend consuming them in healthy amounts. We need more carbohydrates than proteins or fats. Carbohydrates make up 45 to 65 percent of our daily calories, so they are still very much needed by the body.

How to tone your hands

In truth, there is really no such thing as "toning". By this it would be more correct to mean greater clarity of the muscles. Although the answer is multifaceted — it includes more precise macronutrient intake and the type of strength training you do — you can achieve the desired result with simple but strategic planning. Although lifting weights is one of the surest ways to build lean muscle mass, do not forget about the strength of exercises with your own weight.

Lovers of cooking, haters of cooking and lovers of routine have one thing in common: there is no problem eating the same dish for breakfast, lunch or dinner day after day. After all, just a few meals save time in the kitchen and provide a sense of stability in this increasingly chaotic world.

But is it really OK to eat the same foods every day?

Lactic acid is formed when the body converts glucose into energy. Lactic acid production occurs at low oxygen levels, usually during high-intensity exercise. Lactic acid buildup can interfere with your workouts, so it's important to understand why this happens and how to prevent it.

Brazil nuts, known as a superstar source of selenium, are also rich in beneficial nutrients that can promote heart health, strengthen bones and more.

If you like crunchy, savory snacks, you can add Brazil nuts (also known as butter or butter nuts) to your diet.

The sun is out and people are returning to the gyms, and it's time to rededicate themselves to their fitness goals. To quickly achieve maximum performance, steal some proven tips from outstanding Olympians.

An oil saturated with beneficial antioxidants and fats that are good for the heart, this versatile ingredient can be a real "liquid gold".

In recent years, olive oil has caused a real stir — and for good reason. It is an important part of the Mediterranean diet, which has repeatedly received the title of "The Best diet". But is olive oil really healthy? And what can it do for the body?

People who have gone through many different exercises and workouts may consider that they have learned almost the entire range of sports training. But one exercise continued to elude them: squats-pistols.What are gun squats and why are they so difficult?Pistol squats are one—sided exercises, meaning they work one leg at a...

Shrimp are a good source of protein and contain other nutrients such as phosphorus and vitamin B12. So if you like them, you can now enjoy the numerous health benefits of shrimp without much hesitation.

You already know that lifting weights will help you build muscle mass. But if you train at home without any equipment other than your own body, you may wonder if you will see an increase in muscle mass. The simple answer is: you can certainly build muscle mass without all those pancakes and barbells. But, of course, the story of using self—weight training to build muscle mass is not all. Here's what you need to know.

At first glance, celery may seem boring. After all, vegetables are mostly made up of water, so they taste quite watery. However, when it comes to nutrition, celery is not boring at all. Read on to learn about the health benefits of celery.

The pelvic clock is a very subtle exercise on the mat. Imagine that you have a watch lying in the bottom of your stomach. Twelve hours is the navel, 6 hours is the upper part of the pubic bone. Your pelvic bones are in positions 9 and 3. You engage the abdominal press to move the pelvis just a couple of centimeters or so in each direction. The goal is to make this movement smoothly with the help of the press, not the back. You isolate the movement of the pelvis so that the upper body remains motionless and relaxed, and the hip joints allow the pelvis to move without affecting the legs. Use this exercise to better understand the position of the abs, pelvis and spine.

Rice flour and its advantagesPerhaps you know about rice flour. Well, rice flour is nothing but finely ground rice, and wait, don't confuse it with rice starch. Both of these things are very different from each other. Known as a staple food in Southeast Asia, Japan and India, rice flour is...

Since crop tops and bikinis have become incredibly popular, there have been many different disputes about having a flat stomach with six cubes. Listening to individual consultations about workouts and diets showed that almost every client says: "I want a press." If you go to the gym, you can see that almost half of the visitors are working on twists, bicycles, and this can make you laugh.

Don't get it wrong, because it's really important to have strong core muscles. But you need to be able to correctly assess the importance of this muscle group!

A plant native to South and Central America, stevia produces sweet leaves that have long been harvested to give flavor to food and drinks. In recent years, stevia extract, called rebaudioside A, has become increasingly popular as a natural sugar substitute.

Fashionable workouts for women always appear in an attempt to make exercises interesting and inspire people to move.

The best part of the exercises given below? They don't require tons of equipment — you just need a yoga mat and a pair of light and medium dumbbells.

At first glance, walnuts may seem rather strange. They are wrinkled, oddly shaped and resemble mini-brains. But if you can forget about their peculiar appearance, walnuts are worth a try. Very nutritious, crunchy, this is at least why they should be tried. They are rich in healthy fats and antioxidants, as well as vitamins and minerals.

In recent years, the bar has overtaken both twists and squats in the nomination "The best exercise for the body". But there is a new technique that can compete with the bars in terms of efficiency and importance: List.

In fact, planks are very common - go to any gym, and most likely you will see someone shaking in the plank, glancing at the stopwatch every few seconds.

Like the plank, the L-set is also a basic movement with its own weight, but rarely appears outside of gyms. L-shaped designs are difficult, but if you want to improve the strength and stability of the case, they are simply necessary.
It's time to give this step the attention it deserves.