Nothing but the Truth

Building up muscles – on a fast and lasting basis

What muscle build-up means is an increase in the musculature, brought into being by targeted strength training or by workout activity aimed at body-forming. The actual build-up of muscles takes place in the recovery phase of the muscles used in the training.
Sport scientists speak of a 48-hour gap between the training phases; currently it is recommended to keep a training diary, noting all training activity, as it is not in fact certain whether this 48-hour interval is really sufficient for the muscles used. Observe your own body precisely and react to its signals.
If you still feel fatigued and drained after 48 hours, you should lengthen the interval between sessions.

If you still feel fatigued and drained after 48 hours, you should lengthen the interval between sessions.

Want to be fit? What are you waiting for?

Musculature – when you get older

The older we get, the lower the proportion of musculature (mass) gets, unless we train.
Even if, for instance, the circumference of an arm is not visibly reduced, the muscle atrophies, quietly and unobtrusively, and it is simultaneously replaced by fat.
In purely biological terms, the decline in muscle can already begin at the age of 50, with the tendency for it to be even younger….

So how do we counteract this? Training regularly and nourishing the body at the same time with healthy food, rich in protein and low in sugar.
Look after yourself properly and as the years go by you won’t be part of the “old brigade”at.

So when do I finally see my hidden six-pack?

After weeks of consistent training, the stomach muscles are still not in sight.
Maybe you can feel them with your fingertips, but the “sheet” of fat just doesn’t want to get any thinner.

What can I do?
Change your whole training activity.
The stomach musculature is very small and its energy consumption is simply too small.
Start with a program of stamina and power-training for the whole body. That way, the fat tissue slowly melts away in the deposits of fat; you feel the musculature in your whole body more distinctly, you can boost your performance in terms of sit-ups, in order to “accentuate” the stomach musculature like a sculptor, in line with how you imagine that you want it to be.

Muscle-build-up with legal anabolic steroids

It’s hard to believe, but true:
9.4 milligrams rich in HMB.
What’s HMB? Hydroxymethylbutyrate combines with the lucerne ingredient Saponin (well-founded as a preliminary stage of the male hormone testosterone) and, in this combination, it accelerates the build-up of muscle mass by natural means, without any illegal business.


You find shoots in supermarkets with good product ranges and in organic markets; alternatively you can cultivate them yourself – that way you always know that you are eating shoots without unpleasant side effects.

Try it out!

Core training

Who hasn’t thought to themself how great it would be to have a “washboard stomach”?
And straightaway the sit-up exercises begin….
Yet after a while unfortunately you conclude that these muscles are still not yet “appearing” to the extent that you wish.
After all, a flat, trained, muscular stomach represents a basis for a healthy, high-performance body.


Rethink – and take a holistic view!
To get a taut six-pack, the same regularity of effort should also be applied to training the counterpart element – namely the spinal-column musculature. That way, you avoid a dysbalance (an imbalanced build-up of muscles), with a further aspect that is sure to please everyone: the back pains are reduced or indeed they disappear….
Imagine your stomach muscles as a corset, easing the burden on the spinal column; through the combined training of spinal-column and stomach musculature you stand up straight again.
The stronger and more powerful your torso is, the more capable you are of controlled, targeted and explosive movements.

Warm-up before your power training?

YES, absolutely!
Always prepare your muscles with a gentle all-body program of warming up. Your breathing and circulation are activated, more blood is pumped into your muscles and you protect your muscles against injuries.
10 minutes of relaxed cross-trainer work or running-belt training are ideal for this.
Your whole body is challenged to perform.


Before beginning a new power exercise, you should also make use of a light weight in order to prepare the respective muscles for the muscle-build-up training that will follow. 15-20 repetitions are sufficient and then you can already begin with the weight that corresponds to your training requirements.

Cramps in the calves – what can I do?

When sweating, the body also secretes magnesium.
As a result, a shortage of magnesium can arise in the event of regular training.
But what do you do – without taking effervescent tablets containing magnesium?
Magnesium is in green vegetables, in bananas, milk products and whole-wheat products. In oat flakes and chick peas, sesame and sunflower seeds. You can also get mineral water containing magnesium.
Shape your nutrition consciously, with these foods; if the desired improvement does not take place and you are experiencing sustained discomfort in your calf musculature, you should consult your doctor.

Stretching – the real benefit

Whether you should stretch before or after the training – this is still a hotly disputed issue.
The actual benefit of stretching is that of supporting the musculature in the regeneration process! That’s why we recommend the program of stretching after your sporting activity. Before training, a light 10-minute warm-up program is much more effective in preparing the body for the training that is to follow.
Time and again, the observation is made that, as a result of this, the muscles become long again: in fact, this is just an old wives’ tale. The muscle length is determined by the degree of exertion it gets in everyday life.
It is through stretching that the mobility is improved and the musculature’s regeneration phase is supported. Each stretching position should be held for 15-30 seconds, so that you feel a slight tugging, but please do not go too far into the pain zone.

Sport in the open air, in nature – protect your back!

Cold and moisture are your back’s undisputed “enemies”.
These elements make your back lose heat more rapidly, hence boosting the danger of injuries for your muscles and for discs in your back.

A small tip: those already feeling slight pains in the back can give themselves additional protection by using kidney warmers.

Fish oil – possible easing of chronic back pains!

Fish oil has active substances similar to Ibuprofen and it thus helps in counteracting pains. This is positive for your body, as you can expect fewer side effects. Fatty acids rich in Omega-3 can block the focus point of inflammation, thus alleviating or even eliminating the pains. Recommended daily quantity: 1.2 grams – 10 weeks.

First symptoms of excessive training

Do you force yourself out of bed in the mornings, feeling totally wrecked?
Do you find it hard to concentrate at work?
Do you feel tired the whole day, and is your appetite waning?
These are the first signals and you absolutely should take a break from your training activities.

Always listen to your body; otherwise you risk injuries and your training will be totally ignored by your body

Home equipment for training

Who isn’t familiar with this?
Your inner enemy often derails your visit to the studio; wouldn’t it be great to save the journeys to and fro, and carry out an effective workout within your own four walls.

Nothing is easier. You will find workouts from us at www.fitness4.me
So as to make your training at home more varied, all you lack is a few small inexpensive pieces of equipment:
We recommend this to you: A TheraBand® or tube, a medicine ball (available in various weight categories), a gymnastics ball or Swiss ball, and dumb-bells.
With this, you’re all set to conduct your training program at home, with a whole range of options to give you variety.
Are these units of equipment financially out of your reach?
For instance, replace the dumb-bells with (plastic) drinks bottles; are these too light for you? Try filling them with sand or small stones. The possibilities are always there for you. What counts is your willpower. You can also put together a medicine ball for yourself: Put sand into a plastic bag and pull a bag of fabric over it, press it into the right shape and you’re away. Even with a tight budget there ought to be enough to spare after this to afford a large gymnastics ball and a mat, as is often available from discount retailers at a competitive value-for-money price.

Workout at home – work only with your body

Build muscle strength up slowly, using only your own body weight!

Use your own body weight as a force of resistance, e.g. a knee-bend using one leg – ideal for the stability of joints and the musculature of the upper thigh.
That’s not enough for you? Pull-ups at the table: You lay yourself down underneath a robust table, grasping the edge of the table directly above your shoulder, keeping the head and body aligned. Pull yourself up using the table – until your chest almost touches the underside of the table and then move yourself down again slowly.
Bit by bit, you learn how to convert all familiar exercises in your own home, building up muscle mass by using your own body weight. There are no limits to your imagination.
Body-weight exercises challenge all the muscle groups; enjoy practicing with this!

What does cardio training achieve?

It improves the functioning of the lungs and heart and it also prepares your lower body for developing stamina. Rapidly-twitching thick fibers are converted into slim slowly-twitching fibers.
You should be aware of your objective – because long cardio training can actually diminish your muscle fiber!
There are other simple rules if your goal is also to build up muscles: you should not do cardio training and power training immediately one after another. Cardio training just before an intensive power-training session leads to more rapid tiredness and to a reduction in strength. By contrast, cardio training just after a power-training session can nullify the muscle build-up.
There is a simple solution to carry out both modules: separate your muscle-build-up training and your cardio training, doing them on different days. That way, your muscles recover more effectively and do not hinder each other.
Keep your cardio training short and intensive, really giving it all you’ve got: if muscle build-up is the objective, keep your cardio training below 45 minutes. If working off fat is the goal, or also working off muscle, you can of course lengthen this period.
Always important while training: drink water!

Running – does this damage the joints

Movement is absolutely necessary for a healthy joint.
Trapped in gypsum for weeks, a joint is almost immobile. Running prevents this rigidity. At the same time, running training also improves the metabolic process, providing improved joint structure and a better supply of blood to the articular capsules; it also makes the surrounding musculature function in the ideal way.
An important precondition: be sure that your body is healthy – and don’t overdo it. If you are overweight or you feel uncertain about anything, consult your doctor.
Running is an activity that mankind has mastered and further developed in the course of evolution. Given to you by nature as an extra asset to use, as long as you take note of the signals that your body gives you – go for it!

No muscle growth despite regular training?

One reason could be that your intake of nutrients is insufficient.
Observe your eating behavior.

Simple rules:

  • eat regularly
  • be sure to eat foods rich in protein (fish, eggs, fromage frais)
  • replace side dishes high in carbohydrate (bread, pasta, rice)with fresh vegetables.
  • Never completely do without carbohydrates; take at least 150g per day – this is the fuel for your body
  • Drink at least 2 liters of water daily

A further reason is the failure to manage the training correctly, with the necessary gaps in-between:whole-body program, with 3-5 units per week

  • whole-body program, with 3-5 units per week at least 1 day’s break in between
  • Vary the intensity, the number of repetitions per set and the number of sets

Small tip: use an amount of weight enabling you to just about attain your corresponding number of repetitions; dumb-bells are better than machines :)

Stretching – before or after my workout?

Our recommendation:
Warm up before sport with a relaxed 10-15 minute run. In the studio, use the running belt or the cross-trainer. Running warms up the musculature and can prevent sport injuries or pulled muscles.
By contrast, static stretching before sport would weaken you and make you slow
Let’s take as an example the classic forward stretching, reaching with your fingertips down to the floor: this exercise rather leads to a tightening of the musculature, because the body tries to compensate the stimulus from the stretching movement, and as a result there is greater tension in the cold musculature. The musculature contracts and the basal tension is increased.
After sport, we recommend stretching exercises, designed to prevent the shortening of the musculature.
Unfortunately, the widely-held opinion that we lengthen the muscle by means of stretching exercises is mistaken. This is because what is stretched is not the muscle but rather only the surrounding tissue.
Aching in the muscles cannot be prevented by stretching, because such aching emerges as a result of too great a burden being put on the musculature during the training phase. Always use your common sense in your training, and listen to the signals that your body gives you.

How do I lose fat?

Crank up your fat-burning engine – your metabolism!

  1. Your musculature is the largest organ of the metabolism. Build up that musculature and you will boost your basal metabolism. That means: with more musculature, the result from the same intake of nutrition is that a greater amount of fat is burned. With well-balanced and healthy nutrition, the necessary nutrients are provided to your body. Nutrition is important for burning fat! If you eat too little, your body goes into a kind of “emergency mode”; the input of calories is stored away for even harder times, in your fat depots.
    With this simple formula, you get it right: fill up your body’s store of carbohydrates from morning until lunchtime and eat till your appetite is satisfied. By contrast, in the evenings keep down your consumption of fat and carbohydrates. Drink 2-3 liters of water per day (for each hour of sport done, take an additional liter of water).
  2. Make sure you get enough oxygen! Oxygen promotes your physical and mental fitness and thus your whole organism’s performance capacity –
    and if you take a walk together with your partner, it can give a boost to your relationship as well… :)
  3. Relax! Always make sure there are little “oases of relaxation” in your life.

What is a yo-yo effect?

Your favorite pants are pinching under the strain; the zip on that lovely dress of yours can’t be closed properly any more – and then in no time at all you’ve decided: I’ve got to lose weight!
Nothing could be easier – after all, magazines on every corner are advertising the latest springtime diet, a bikini figure in just two weeks, and numerous other methods. For weeks, people starve themselves down to their target weight – only to catapult themselves back to their maximum weight once again, within the shortest time.
And that isn’t all: you may often find that you weigh more than before the diet!Are you familiar with this? From diet to

Are you familiar with this? From diet to diet you eat less and, at the end of the day, you still get more “gold” around your hips? That is the so-called yo-yo effect.
So why is it like this? Why is it that people can lose weight successfully, only to gain even more weight again in a short time? Would you like to get out of this diet trap?

In most diets, the metabolism is “just kept ticking over”, due to the limited intake of food. Once the desired weight is reached, the likelihood is that the person dieting is happy to fall back into his/her old eating habits. Unfortunately, the body is not equipped to deal with the supply of food that is suddenly provided once again. The organism does the only thing that makes sense to it, storing the calories which it cannot burn, as reserves of fat for hard times.So what can you do to lose weight on a lasting basis and stay at your (realistic!) desired weight?

So what can you do to lose weight on a lasting basis and stay at your (realistic!) desired weight?1. Exercise regularly!

  1. Exercise regularly!
  2. Monitor your eating behaviour. In the initial phase, note down everything that you eat. This is where you put the spotlight on your own fat traps and can consciously change them.
  3. Believe in yourself and in your goals, think positive!
  4. Talk about your plans with someone close to you, someone you really trust, and keep coming back to report on your progress. This creates a certain element of commitment that can be of help to you!
  5. Through the day, drink at least 2-3 liters of water (preferably non-carbonated).

These 5 little points can change your life if you really want them to, and if you always place your own wellbeing at the front of your mind. We wish you good luck in your efforts.

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