45-65% of your daily calories should come from carbohydrates. It may seem like a lot of carbs, but a recommendation is not just a number. Some sources of carbohydrates are better for you than others, and the amount of carbohydrates a person needs depends largely on factors such as age, weight, height, and activity level.

Most athletes know that it is necessary to have enough rest after training to achieve high results. But many still feel guilty when they take the day off. One way to ease this guilt is to understand the many benefits that a day of rest can offer.

For example, rest is physically necessary for the muscles to recover, regenerate and strengthen. For amateur athletes, increasing the number of rest days and active recovery can help maintain a better balance between home, work, and fitness goals.

Benefits of a day of rest

Rest days are crucial for athletes of all levels for a variety of reasons. Some of these reasons are physiological, while others are psychological.

Promotes muscle recovery

Exercise depletes the body's energy reserves or muscle glycogen. It also causes the destruction of muscle tissue. Providing adequate muscle recovery time allows the body to " fix " both of these problems by replenishing the body's energy reserves and repairing damaged tissue.

Cream cheese is often touted as a healthier alternative to butter. But you may be surprised to learn that the number of calories in cream cheese is not always lower than in butter. If you're trying to lose weight or stick to a healthier diet, learn how to make the right decisions if you include cream cheese in your meal plan.

In strength training, volume is a term used to describe how much work you do, such as the number of repetitions (and sets) you perform in an exercise. Intensity describes the difficulty of the exercise, usually depending on the weight you are lifting. Let's take the deadlift as an example. If you do five reps with a 50 kg barbell and increase to 10 reps with the same barbell, you will increase the volume. If you do five reps, but increase the weight of the barbell to 75 kg, you will increase the intensity.

As more people switch to dairy-free and plant-based diets, manufacturers have taken this opportunity to create alternative dairy products that do not contain lactose. Oatmeal milk, which has flooded the shelves of grocery stores around the world , is one of the most popular substitutes that you will find for lovers of" non-dairy " milk. Cheaper to prepare than almond milk and more environmentally friendly, oat milk contains ground or whole oats soaked in water, which are then mixed and strained with a gauze or special bag.

Strong legs, consisting of well-defined muscles, with powerful hip flexors and buttocks, are the goal of professional athletes, as well as men and women who also want to look good. Here are the 10 best challenging isolation exercises for your legs and buttocks.

You don't need heavy and dense classes to get the benefits of physical activity. In fact, light workouts for beginners are the best choice when you're just starting out. And you can do them at home or on the street, depending on what is more convenient or better for you.

Workouts for beginners - especially for those who have failed to complete the exercise program-are specifically designed to build self-confidence and build life habits for good health. Entry-level exercise can also help you lose weight and become healthier.

Many people use a treadmill to burn calories, help achieve weight loss goals, and help with cardio training. But how accurate is your method of estimating calories burned on the treadmill? When tracking the number of calories burned during a treadmill workout, there are many factors to consider. From your age and body weight to the intensity and speed of exercise, there are many ways to influence your final calorie burn mark.

If you want to increase strength, build muscle, and improve your endurance, advancing strength training over time is key to making progress. This is the principle of progression. The principle of progression in endurance training states that the optimal level of overload should be achieved - an increased load on your muscles, as well as the optimal time frame for the occurrence of this overload.

Metabolism-what comes to mind when you hear this word? If it's frustration and anxiety, then it's time for you to take a fresh look at your metabolism. Remove all emotional connection with the word and just look at the metabolism from a scientific point of view.What is metabolism?Metabolism is a chemical...

How to treat yourself without breaking the diet. If you have decided to lose weight or are trying to achieve certain goals, such as increasing muscle mass or changing your body fat percentage, you can follow a structured eating plan to achieve this goal. You may be reducing your overall calorie intake or following certain recommendations, such as increasing your protein intake or cutting down on saturated fat.

Level: from beginner to advanced (depending on the weight used) Push-ups on the triceps are one of the best exercises for developing the triceps. While the universal upper body workout is usually done on a tether machine (a fixture in most gyms), you can also perform a version of it at home or on the road using an expander.

Many people are concerned about the level of pollution and harmful substances in fish products. However, salmon is a nutrient-rich fish and can be found with minimal toxins, especially if you buy it natural and fresh from proven sources. With heart-healthy omega-3s, high-quality protein, and a high content of micronutrients, it's worth adding to your diet.

If you suffer from back pain, there is good news from a recent study on exercise and its positive effects on pain. The study was small, but the results are promising. It was attended by 27 people suffering from back pain, during which the effects of aerobic training and weight training were studied. The researchers reported that those who participated in the weight training group and lifted weights improved back function by 60%. Those who were assigned to an aerobic exercise group and who regularly engaged in activities such as walking or running improved by only 12%.

We humans like to drink fermented grapes. We have been producing and drinking wine since at least 6000 BC. In 2018, the people of Russia drank about 966 million gallons of wine.

But is a glass of wine a good thing? Research is constantly published on the health benefits of moderate wine consumption. A daily glass of wine can boost your antioxidant levels, increase your "good" cholesterol, and lower your risk of heart disease.

When you first start training with weights, you need time to figure out exactly what each machine does. Olympic weightlifters and bodybuilders have about as much in common as ice hockey players and roller skaters – that is, very little, except for vaguely similar equipment and movements.

Does getting fit and gaining muscle mass mean we need to give up alcohol? Many of us like to drink, especially on weekends. The work week that comes to an end is often marked by happy hour libations. The truth is that active adults and athletes struggle with difficulties when it comes to giving up their favorite adult beverage.

More and more top coaches and athletes are shying away from weight training on simulators and looking for alternative training methods. Weight training machines are expensive, require a gym membership, and are often ineffective training tools because they focus on isolating exercises. Using only strength training equipment can actually limit athletic performance and increase the risk of injury during exercise.

Using free weights is a great alternative to exercise machines for strength and fitness development. Lifting weights increases muscle size, strength, power, and endurance. It also burns calories and increases bone density.

Pros and cons, dosage instructions and purchase guide

Whey protein powder is one of the most popular dietary supplements used by bodybuilders, exercise enthusiasts, and health food enthusiasts. So why is this product so popular and how to find the best whey protein that suits your needs? There are a few tips that can help in your search.

Excellent musculature is the goal of many athletes, bodybuilders and professional athletes. But you can't just get big by just pumping up all the muscles randomly. You should take a more scientific approach and pay attention to the individual muscles and muscle groups that are responsible for visual volume.