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Development of endurance

Most untrained people in Australia, at the very beginning of their physical struggles face the onset of rapid fatigue. Or as another example - you see the approaching bus and rushing headlong for a stop. But after a few seconds your pace begins to subside. The body is not accustomed to the load starts to overwork and the speed of running begins to fall. At such moments, you wonder how it would be super to have good endurance and not choke after jogging at 100 meters. A hardy person can be identified right away - developed musculature, accuracy and clarity of movements, posture, and so on.

Determination of endurance and its types

At the very beginning should still know what endurance. There are different definitions of this term, but the sports community on the side of the definition, which gave physiologist V. Farfel. Endurance - the ability of a person to resist the advancing fatigue. A fairly complete and concise definition. To date, there are many different methods and programs to improve endurance, but the development and improvement of the quality of the case is far from quick. 

Endurance manifests itself in two main forms:

  • The duration of operation at the same power level until the first signs of fatigue
  • Speed ​​operation upon the occurrence of fatigue

Additionally, you can still be noted that the endurance allows the body to recover faster after exercise.

During endurance training is highlighted in red blood cells. They contribute to an increased consumption of oxygen in human organs. In this way we improve lung capacity, improves the respiratory muscles and in general the whole anaerobic processes in the body.

Since their training, it is necessary to put the exact problem solving which you will develop and maintain the health of your body. They are solved in the course of special and general physical training. Therefore, endurance is further divided into:

  • Special - a specific type of activity. This endurance is more suitable for athletes. Development of this type of constitution is performed by performing a specific exercise. For example, special endurance in boxing, developed through long-term work on the bag.
  • General (or aerobic) - for continuous operation of moderate intensity, with the participation of a large group of muscles. As you might guess in this type of endurance, energy is taken "out of thin air" Such energy can be generated on the training of the cardiovascular or respiratory systems. In addition, the overall endurance is an integral part of the comprehensive development of every person as It is a kind of base for special endurance.

To build endurance professionals recommend to try to follow a few simple rules that will enhance the effectiveness of training:

  • A simple implementation technique
  • The possibility of a prolonged exercise complex
  • The active work of the majority of muscle groups
  • Increased activity of systems which limit the time endurance.

Today, there are various methods for the development of endurance, built on five principles

  • repetition

  • duration
  • Intensity
  • recovery
  • remediation

Development of general endurance in Australia

To begin to develop overall endurance is better to stick to a uniform rate of exercise at first. The combination of the various components of exercise should be such that the most appropriate classes induced response in the organism and maximum endurance growth. But this beginning is suitable for people who are already a little familiar with physical exertion. And what about those who have never participated in sports and decided for themselves to open this world? So people should better to enroll in a club for rehabilitation or fitness. The body gradually enter into the taste and then there is, it will be possible to try to make sets of exercises for development.

If you change the intensity of the exercises and their execution time, number of repetitions, the nature of relaxation, you can pick up a load of impact on stamina, thus diversifying their weekly training. The main principle in training - gradually. As their growth and development, you can increase the load. Do not immediately assume gipernagruzki, as such actions you will accomplish nothing, and can only hurt yourself. More advanced people can do the exercises with a change of pace. For example, running 200 meters with an average speed, we make a short and sharp acceleration of 30-50 meters, then again to 200 meters with an average speed of 100 meters and at the maximum possible.

To work out an effective program for the development of endurance is necessary to use a variety of different exercises. Here are some of them:

  • Different variations and alternations running (running on a small distance, medium distance and accelerations, etc., as well as running with small weighting, shuttle run).
  • Outdoor games - football, basketball, volleyball, tennis and other
  • Variations of squats and pull-ups
  • Cycling
  • Swimming and skiing
  • Exercises Mab Bounce

And remember. Do not hesitate to kill his laziness and weakness, especially in the morning. Sport - is an excellent tool to develop themselves and self-confidence.

Run for fat burning

Fat - a mandatory component of any organism. He is in the body of each person, but an excess amount of its negative impact on health. Suffering and aesthetics: look ugly folds of fat, forcing people to give up your favorite outfits.And if men are taking it more or less calm, the woman critically examine the figure in the mirror and sigh, "All Tomorrow sit on a diet ..."

However, only one change in diet is not enough. It is necessary to supplement the diet to exercise to make the body "warm up" to cleave unwanted fat deposits. One of the most effective ways to burn fat is to run.

As a child, each of us played tag, hide and seek and other outdoor games. But what to say, even the usual running around the yard is a great pleasure. With age, people just run less frequently, perhaps already playing with their children or being afraid to miss the bus or train. But this can not be called fat-running. To burn calories, running should be systematic, measured, thoughtful. Regular exercise will not only help get rid of unwanted fat, but always be on our toes.

Clothing and footwear for running in Australia

Athletics everyone can, because in the run do not need any sporting equipment and special shape. The main thing is that the clothes are not shackled movement and absorbs moisture. To run is not suitable synthetics, it is better to stay on the cotton fabric.


The thought of running sessions may come at any time of the year, which means that you need to think about the outfit for each season.

Consider the features clothes for running for different seasons and weather conditions:


  • Summer . Universal version: cotton T-shirt and shorts. If it's very warm, she can wear a halter top, and a man - a T-shirt. Do not forget about the headdress, because you can get heat stroke. Baseball may subside during intensive running, but the bandana or scarf - the most it.
  • Autumn . It is time when you need to be warmed. Even if the autumn is warm enough jacket for running is essential to a strong wind does not catch a cold. Also need long pants. On the body and put on cotton underwear. Do not interfere, and a light tight cap. On a typical day can be run in a tracksuit of soft tissues (such as corduroy), and in rainy weather is best to choose a waterproof plaschevka.
  • Winter . The time of year for extreme runners. In winter, you can not run a lot because there is a risk chill throat. Even for a 30 minute jog should be well insulated. Underwear c / b linen, then warm sweater with high collar jacket covering the hips. Insulate and legs: stockings or tights, and over them - padded trousers. Some companies produce special overalls for winter sports.
  • Spring . Deceptive warm weather can play a cruel joke. So much "undress" after the winter is not necessary. Suit for spring runs the same as the one that put the fall: underwear, jacket, pants and hat. As for shoes, the ideal option - sneakers. No shoes, namely running shoes on thick soles. In winter, they need to be warmed; summer can also easier to manage. Do not forget the socks - is necessary for hygiene. 

Jogging for fat burning in Australia

No matter how simple running, there are some features that will help make the most productive workout.

1. It is best to start running in the morning. When the body just woke up, he is ready for various kinds of stress. In addition, morning run will help the whole day to be on our toes.

2. Studies have found that the fat begins to burn only after 20 minutes of running, so at least 30-50 minutes should be run in order to achieve good results.

3. Alternating runs with other exercises to diversify the usual breathing exercise. He ran a couple of kilometers in an easy pace, you can stop and do some squats, swings his arms and legs, torso twists. Then resume running again. Manipulation of the body will help to "disperse" fat and will split it.

4. In order to burn fat jogging should be intense, so it would be good to find a route with climbs uphill. No less useful and downs: there is a load on the calf muscles, which can also have excess fat.

5. Regularity - the key to accelerating the achievement of results. The body gets used to the daily stress and over time it begins to "prepare" for the upcoming run. Soon it will be possible to run allocate less time because the body will be easier to break down fat.


If you limit the intake of carbohydrates, fat is burned more efficiently during training. To run need energy, and the first few minutes, she comes from carbohydrates. The lower body of these substances is, the faster will be cleaved fats.


How many calories are burned while running

Counting calories women learned long ago. Each food intake increases the amount of calories in the body and any physical load, on the contrary, leads to burning. Almost all the products you can find the appropriate label, such as "250 kcal per 100 g." So many people want to know how many calories spent while running in order to know whether it is possible to eat regular chocolate.

To accurately calculate calories burned while running, you need to know your weight, body fat percentage, and be taken into account while working out. A very fat people fat burning process will be more complicated and longer, rather than a person of average weight category. It is also believed that the men burned calories faster than women.



The table provides data showing the number of calories expended when running in an hour.

Moderate jogging plus intensive walking burns 250 calories / hour in women weighing more than 60 kg.

Moderate jogging plus intensive walking burns 320 calories / hour for men weighing more than 80 kg.

Moderate jogging without stopping burns 600 calories / hour in women weighing more than 60 kg.

Moderate jogging plus intensive walking burns 840 calories / hour for men weighing more than 80 kg.

Women weighing less than 60 and less than 80 kg male, average burn 400-450 calories per hour with walking and running from 800 to 1000 calories when running without interruption.

The benefits of running for the figure

Sometimes it can be seen as a slender girl or a guy with no visible flaws figures actively running every day. Why are they doing that? To maintain good health!

Running not only burns fat, but also a positive effect on the whole organism.

Regular athletics - is:


  • Keeping the body in good shape
  • Continuous synthesis of new cells as a result of the collapse of the old
  • Activation of the circulatory system, and as a result, the supply of oxygen and nutrients all body systems
  • Improved performance due to gas exchange through the skin and lungs
  • Excellent health and good mood

But as running affect the figure? Only if the fat burning process takes place at athletics? Recall that most of all tired with vigorous race - of course, feet. Calf muscles are strengthened considerably after only a month of regular exercise, and beautiful sport feet - this decoration is not only women but also men.

Second - it's the press. Unbeknownst to the runner, the abdominal muscles are often cut when running, because breathing is often carried out using the abdominals. Besides lifting burns excess fat from the abdomen, behind which lurk the coveted "cubes".

The jogging is good for the figure, in addition to "polishing" the legs and the press? The active hand movements help to keep toned pecs. In addition, athletes unfamiliar with such a problem, as the saggy skin on the hands. Trim, slim figure with clearly distinguished boundaries shoulder, abdomen (from the girls, respectively, waist) and hips - that's a typical result after a few months of active jogging.


Athletics - one of the oldest sports, not to lose relevance and popularity today. Running is truly unique - you can achieve impressive results, almost no discomfort at playing.

The main thing is to make sure that jogging was a pleasure, and not strained, and then it will be possible to preserve the health and excellent shape for years to come.

And no fat is not afraid, and do not have to grasp the meaning of labels in the search for high-calorie foods. Fans running, are engaged in more than three years, claiming that his title - "Queen of sports" - athletics won deservedly.

Powerlifting or Bodybuilding ?

What to choose: powerlifting or bodybuilding? What is the difference between the two sports that make us stronger and more beautiful? Read this article and decide to your preferences!

Which sport to choose a real man: powerlifting or bodybuilding, strength or the desire to get the perfect development of harmonious body? Both of these trends are directed to work with the weights, powerlifting but, in contrast to bodybuilding, his aim is the development of physical force rather than external beauty of the body. Powerlifters importantly, how much weight it can lift and not how beautiful his biceps.

Accordingly, due to the differences of powerlifting bodybuilding and different techniques and principles of construction of the training programs. Powerlifters train to maximize their strength in triathlon: squat, bench press and deadlift. Bodybuilders carefully study all the muscles of the body, evenly increasing the size of each individual muscle group, and trying to one - the balanced development of the body.

Accordingly, due to the differences of powerlifting bodybuilding and different techniques and principles of construction of the training programs. Powerlifters train to maximize their strength in triathlon: squat, bench press and deadlift. Bodybuilders carefully study all the muscles of the body, evenly increasing the size of each individual muscle group, and trying to one - the balanced development of the body.

But what if you want to look physically attractive, but at the same time committed to the development of power? In other words, why powerlifting and not bodybuilding?

Bodybuilding and Powerlifting: differences and similarities

Powerlifting and Bodybuilding is a very closely related to each other form of strength training. It should be noted that the first bodybuilders of the 1940s and 1950s focused on how to increase strength at the first uphill, and on the development of specific muscle groups.

However, the presence of different types of power today trenazherovv widely available significantly shift the focus from performance upgrades pauerliftingovyh bodybuilders.

powerlifting differs from bodybuilding

So why athletes choose weightlifting instead of bodybuilding? And, for that matter, why athletes consider themselves to one or the other direction? After all, to be considered a powerlifter or bodybuilder, you must have a certain level of performance.

Initially, all powerlifters and bodybuilders start with the implementation of power trenirovok.Eto incomparable intoxicating feeling when you see a change in their own eyes the body for a month. However, noticeable changes that occur the first time, began to become less and less. And after some time, most athletes are faced with genetics and its limitations in terms of the formation of muscles. It is followed by two outputs: stubbornly trying to move forward, trying to break through the wall of the genetic sophisticated training moves on the path to progress, or to direct their energy and desire to work out in a different direction.

As it happens: in search of progress

If you do not leave attempts to continue to progress, you need to expand their knowledge deeper study of strength training and anatomical features of the body, to draw up their own program that will lead you to the desired proryvu.Tonny literature and popular bodybuilding magazines are full of tips and advice star of bodybuilding. Everyone can try out all of the principles of Vader to heavy duty workout Mike Mentzer.

This is followed by a new round of development of the athlete facing the choice of powerlifting or bodybuilding, and the period of this- dietetics and sports nutrition. Enrich their knowledge, the athlete begins to stick to the diet for a set of muscle mass, using the increase and decrease in cycles of nutrients.

At this stage, saving around for lost hope can be a bodybuilder training method "hardgainer" - people who are not genetically predisposed to bodybuilding, so that they have a relatively low effectiveness in muscle recruitment and growth sily.Takie heavy but infrequent workouts with a few basic exercises it is for athletes with this type of constitution was created in the 1930s by Joseph Curtis Heise, a pioneer in strength training. Haise is considered the creator of the "breathing" squats with heavy weights with plenty of repetitions to achieve rapid progress in strength and size.

Thus, instead of lifting weights 5-6 times a week, doing 10-15 approaches for each body part that, in the opinion of the majority of bodybuilders, is considered the only way to set the muscles in the gym, you can start to train for breathing squats with program 20 repetitions Heise.

Athletes who have not been able to make progress in bodybuilding, but have not yet become powerlifters, thanks to this program is added to 9 kilos of muscle in a month or two. This training is primitive, but not simple. It builds real muscles and increases strength. Program Center - a twenty repetitions and just one approach.

Additional exercises are unimportant, two or three approaches in the bench press and deadlift in the slope as a typical example Programs- maximum. You should beware of too much extra exercise, rather than their lack. All that is lacking this training in terms of the complexity or volume, it will be refunded with interest in terms of intensity.

Speed ​​up the process of recruitment of muscle mass will help sports nutrition - protein, creatine, gainer, arginine, BCAA's, amino acids. These supplements are specifically designed for athletes and fitness-active people of all fitness levels. Such drugs are perfectly safe, but their effectiveness has been proved.

How to increase to testosterone by natural means?

In some men, the young and middle age may be a low level of testosterone. If it is not associated with a particular disease, then restore normal levels of androgens easily. For this purpose, special power principles (certain foods, vitamins and minerals), exercise (with the weights and to improve the operation of the testicles), normalization of sleep, and other important details.



It is in the deep sleep phase is released most of the sex hormones, and if enough sleep constantly, all the measures taken to increase testosterone, will be reduced to zero. Healthy sleep for most people worldwise, including Australia last about 7-8 hours, but the main criterion is the normal duration of sleep - it's well-being and vitality during the ascent. Ideally, you should wake up without an alarm clock, feeling fully rested. Sleep should take place in complete silence and darkness, and it is important to provide other sleep conditions for maximum production of testosterone.


Without adequate nutrition, you can forget about testosterone in general. Since the production of hormones is a complex process that involves the coordinated work of many organs and systems, to run it is necessary to provide the body with essential substances. This can be compared to the fire: to ignite a big fire, you need a lot of firewood - without them there will be fire. The same applies to the production of androgens.

Turning to the diet

  • Minerals. The main minerals necessary for the synthesis of testosterone, is zinc . Therefore, in the first place should take care of its adequate intake from food or supplements. Zinc found in seafood (oysters, squid, crab), fish (anchovies, carp, herring), nuts (walnuts, almonds, peanuts, pistachios), pumpkin and sunflower seeds. Other essential minerals, enhancing the efficiency of testosterone is calcium,  selenium  and magnesium;
  • Vitamins. For the full health the body needs all the vitamins, but a special role in raising testosterone levels play: vitamin C - an antioxidant, inhibits the production of cortisol; Vitamin E - an antioxidant, it helps insulin to cope with the increased sugar; Vitamin D - helps the absorption of calcium, estrogen makes its weaker forms; omega-3 and omega-6 - essential acids are an integral part of the way of testosterone biosynthesis; vitamins B - involved in thousands of biochemical reactions that increase the synthesis of sex hormones. These vitamins are found in citrus fruits, berries, fish oil, fruits, vegetables, nuts;
  • Proteins, fats, carbohydrates, is the basis of human nutrition and life, without which there is no biochemical process, including testosterone synthesis. For example, fats - cholesterol sources is, is the basis for the testosterone molecule. Therefore, men definitely need a balanced diet so as to avoid any shortage of these substances.
  • Water. Depending on body weight a person should drink about 1.5 liters of ordinary purified water per day. Increased water consumption is necessary if you are actively engaged in sports. And remember, do not water - soda, store juices, soft drinks and so on.

On the basis of the above, you can make a list of products that are useful for men in Australia - it's seafood, fish, fruit, vegetables, berries, herbs, nuts.

We exclude from the diet

However, not all foods will work to normalize hormonal levels. Try to eliminate from the diet:

  • Fast carbohydrates (cakes, pastries, white bread, chocolate, sweets).
  • Fatty foods. Such food contains a lot of cholesterol and fat, forming overweight.
  • Effervescent and sodas. They contain a lot of sugar and generally unhealthy.


Men from Australia who are overweight, have a lower level of sex hormones. It is a proven fact, due to the physiology of men.

The fact is that in adipose tissue is the transformation of male hormones into female estrogens. A greater than estrogen levels in the body, the lower testosterone. Thus, adipose tissue forms a closed circuit (Fig. 1), causing a decrease in sex hormones.


It is proved by numerous studies that moderate exercises with weights help increase testosterone. What has always distinguished individuals of the male from the female? It is uncommon masculine strength, compared with the women from Australia has always been a man's priority. Therefore, competent training with weights will increase the male hormone. But the main thing is not to overdo it, because you can get exactly the opposite result.

The basic rules of training with weights to increase the maximum testosterone:

  1. The duration of exercise should not exceed an hour, ie something like this:.. 10-15 minutes of warm-up, 45-50 minutes of weight training. Why so, we explain further.
  2. Number of exercise should not exceed 3 per week. Between workouts you must take a break of at least one day to restore the body's muscles and strength.
  3. Train your large muscles: the back, legs, chest. Be sure to include in the basic training program of force exercises to increase testosterone
     , such as the squat, bench press and standing, deadlift, and others.
  4. Projectile weight must be such that it was possible to make a maximum of 8-10 reps. And the last repetition should cause maximum force.

These four basic criteria must be met if you want to keep your hormones at a high. These rules are the result of research in this area. For example, the duration of exercise should not exceed a specified time interval, because after 45-50 minutes of training, begins to produce catabolic hormone cortisol, which is a testosterone antagonist. actively in training to produce testosterone before this time.

A significant increase in hormonal background training exercise large muscle groups. If you believe that the active training the biceps, triceps, calves, forearms press and will give you the desired level of hormone, then you are greatly mistaken - only exercise large muscle groups capable of it.

An example of an exercise program in the Australia gym

Workout 1:

  1. Link T-rod.
  2. Craving for the upper block head sitting.
  3. Bench barbell or dumbbells lying.
  4. Divorce dumbbells in hand on a bench or a mix of hands on a simulator butterfly.
  5. French bench press.

Workout 2:

  1. Squats.
  2. Straighten the legs on the simulator.
  3. Bench barbell standing (military press).
  4. Press of dumbbells while sitting on the bench.
  5. Lifting dumbbells or barbell biceps.

Train, observing the basic rules listed above, and take care of an appropriate diet after a workout.


Alcohol in a man provokes the conversion of testosterone to estrogen. In addition to this, the system causes harm to the body, which can not but affect the development of hormones for the worse. Degrees of alcohol are irrelevant to its negative effect. For example, beer contains analogues of female sex hormones that dramatically affects the hormonal background. The exception is a natural dry red wine, which on the contrary, inhibits the action of the aromatase enzyme responsible for the metabolism of testosterone to estrogen.


  • Do not overeat. In hyperalimentation two negative factors: 1. The organism spends a large amount of energy for digestion, while both processes are inhibited production of sex hormones; 2. Constant overeating triggers the deposition of excess fat, the consequences of which have been described above. Especially it is not recommended to overeat and eat at night, because the digestive processes are oppressed for a while hormone production 
  • Be sexually active. Moderate increase the production of sex hormones. But do not overdo it in their sexual impulses, otherwise get the opposite result. Easy communication with representatives of the fair sex also increases levels of the hormone;
  • Avoid stressful situations, often in a good mood. When stress is actively produced cortisol , which reduces levels of the male hormone. Good mood, on the contrary enhances the production of androgens;
  • Keep track of the level of testosterone in the body antagonistic hormones -  estrogen  and cortisol, which are in the body above normal, reduce the production of male hormones. To protect the activity of estrogen necessary to use different kinds of sprouts, assist estrogen excretion in liver and red grapes and natural wine on its basis, which reduces the enzyme aromatase activity;
  • Win. The victory improves male hormone! Not for nothing is called hormone testosterone winners. Even the smallest and insignificant victory boosts testosterone levels for some time.
  • Tempers. Tempering procedures (for example, pouring water), briefly increased androgen secretion, and, in general, positive effect on health.


At the beginning of therapy, it is necessary to get rid of the factors reducing the production of sex hormone, and then to focus on its increase. On the question of increasing testosterone must be approached comprehensively, then the effectiveness of the treatment and prevention of androgen deficiency is significantly higher.

See also:

Nutritional minerals

What to do if muscles do not grow

Fatigue athlete: what to do

Theoretical foundations of good nutrition

Nutritional minerals

Minerals are essential for at least the body than vitamins, and other beneficial elements. Minerals in human nutrition have to be present all the time, as they are participants in the creation of new cells and tissues, as well as regulators develop enzymes.

Classification of minerals

All minerals are differentiated into 2 groups:

  • Macronutrients required person significant quantities (several milligrams to gram or more)
  • Trace elements which are required in a much lower dosage (their presence must be tens or hundreds times less).

The first group includes the minerals phosphorus, iron, sodium, calcium, magnesium. The second group include cobalt, fluorine, iodine, nickel, silicon, copper, etc. The following are the most important minerals that the human diet are essential and require constant.


From the food comes into contact with the sodium from sodium chloride, or common salt. It not only adds flavor foods, but also supports normal osmotic pressure (the amount retained in the cells of the body fluid) and a normal blood composition. That's when the lack of salt in the body much more quickly develop processes moisture loss - dehydration.

A person needs about 12-15 grams. salt daily, but taking into account that he resides in the territory with a temperate climate. Salt not only fill up to cook meals: sodium chloride exist in Australia natural foods, and the salt satisfies a third of all "salt" needs. If we add to this the amount of sodium in the finished bread is almost entirely covered by the needs of the body, so abused salty food should not be!


This promotes normal macrocell of nerve fibers involved in cellular metabolism. If a person has a deficiency of calcium, bone tissue becomes brittle, develop osteoporosis and bone fracture after very bad fuse. Every day, an adult should eat to 900-1000 mg of calcium, and this number can be obtained from half a liter of milk or 100 grams. cheese. In addition to dairy foods, calcium is there in chicken eggs, vegetables, cereals.


The element is also present in human bone cells and nerve tissue. Furthermore, phosphorus - participant protein, carbohydrate, lipid, a plurality of biochemical reactions and muscle contraction. In the latter circumstance the need for phosphorus in athletes and people in Australia engaged in heavy labor, above. Get valuable element can be from dairy food, bread, liver, eggs, peas.


Magnesium is one of the major minerals in the human diet, found in many tissues of the body. The amount of magnesium is directly related to the concentration of calcium and phosphorus, as the metabolism of these elements occur together. To provide a sufficient amount of magnesium can be, if you regularly eat legumes cereals, potatoes, whole grain bread.


Many people from Australia know that potassium is important for heart health, blood vessels. It not only "feeds" the heart muscle and helps to provide it with oxygen, but also increases the excretion of urine, thereby lowering blood pressure. Potassium is, in plant foods - in a pumpkin , prunes, raisins, strawberries, currants, dried apricots.


This substance - the basis for the formation of red blood cells or red blood cells. Iron is not only in the blood, but in many tissues of the body, including - a nerve. Among other things, the element is a component of some enzymes. Its deficit is expressed anemia, paleness, dizziness, and insomnia, as well as digestive disorders. A lot of iron in bread, fruit and vegetables, meat food.


The substance is present in enzymes, thereby regulates digestion. Copper affects the absorption of iron in the blood, so, too, is responsible for the formation of hemoglobin. Lack of copper in the body is difficult to achieve, because it is very common in food and have almost all the known foods.


Zinc is part of the skin, hair, bones, nails, and also is a member of the enzyme metabolism and hematopoiesis. Zinc deficiency can seriously affect the growth of a young organism and puberty, and also causes distortion and reduced sensitivity of taste buds. Zinc is, in meat, cheese, beans, oatmeal, many vegetables, nuts.


Because of manganese children will grow and develop normally works cartilage and bone tissue, protein metabolism takes place. The element is very important for diabetics, because it affects the adequate production of insulin. It is a mineral in the human diet is from the consumption of cereals, bread, fruit and vegetables, pulses, tea.


The presence of chromium affects the assimilation of sugars and carbohydrate metabolism. It is noted that in the blood of diabetics chromium level is reduced, that is due to the strengthening of its excretion by the kidneys in contact with the insulin dose. Chromium can be obtained from the liver, legumes, meat and 
tomato, leafy greens, onions.


Without iodine can not be full-fledged functioning of the thyroid gland and the formation of its hormone thyroxin. Iodine - lipid metabolism regulator, an excellent tool for the prevention of atherosclerosis. Most of the iodine found in fish and seafood, seaweed, a little less - in apples, grapes, cabbage.


Member building bones and teeth - is fluorine. Most toothpastes contain this element that contributes to the prevention of dental caries. In addition, fluorine has in the usual drinking water, fish, nuts, oatmeal, tea, meat. But also an overabundance of fluorine is harmful: it causes disease fluorosis (mottling of enamel), so by increasing the concentration of fluoride in the water defluorination make special procedure.


Selenium long been recognized as an effective antioxidant. It prevents oxidative reactions, rejuvenates the body and strengthens the immune system. Member enzyme product with an excess of selenium may cause bowel disorders and even temporary baldness. Selenium can be prepared with shrimp and crab, liver, and meat, fish and dairy foods, that is, almost all animal products.

See also:  

How to increase to testosterone by natural means?
What to do if muscles do not grow
Fatigue athlete: what to do
Theoretical foundations of good nutrition

What to do if muscles do not grow

Athletes in Australia engaged in athletic gymnastics for quite a long time, may be a situation similar to that described below.

"For the past two years," shakes ", taking advantage of your systems. Success is (or rather was), and very tangible in Australia. Overgrown muscle strength increased by half. Recently, however, the results are growing very slowly or not growing at all. Topcu virtually on the spot. What to do?".

"Shakes", and the muscles do not grow ... Stagnation! Who of athleticism involved are not familiar with this situation? After the results are inspiring suddenly losing streak. Muscles are no longer responsive to the load, the force grows, the desire to train disappears ...

Well, it's almost normal and indulge in panic is not necessary. Why muscles do not grow? The main thing in this situation - analyze your workouts and make the right conclusions. That's right , because often it seems that the stagnation - the result of mistakes in the work of the chosen program.

No, of course. The program could be a great and trained you hard. But why muscles do not grow? Just muscle at this stage and to adapt to the weight of the projectile, and mode of operation. By the way, inexperienced athletes from Australia hitting the stagnation band, often dramatically increase the load, and only aggravate the situation.

The most reassuring way - a contrast change in the content of classes. That is, you need to pick up the load, exercises, methods of their implementation, the order, the number of approaches so that a set of new effects were different, sometimes opposite principle that served you so far. Such tactics, on the one hand, will give a new impulse to the muscles to grow, on the other hand - reassuringly will affect the athlete himself.

Try and after heavy strength training "work" locally on those or other muscles with lower weights at a slow pace, with a higher number of repetitions ... If you are after a change of technique again feel a pleasant pain in the muscles, so there is hope to win stagnation .

It was during this period of the new rise is to resort to "heavy artillery" of athleticism - Super Series in Australia. We are not one of them has said . What to do if you do not grow muscles? It's simple: change the methodology (principles and approaches) classes. This is usually a two muscle exercises which are carried out without interruption and must act on it in various modes, and preferably under different angles.

Here is an example of the Super Series:

1. The bench press and dumbbell wiring lying at an angle of 30 degrees.

2 . draft in tilting and pulling up on a crossbeam wide grip to touch the crossbar neck.

3. The bench because of the head while sitting and standing dumbbell layout.

4. lifting barbells on a biceps standing wide grip and climb to a narrow grip biceps standing in the slope ...

And so on. Again, we have 
not once talked about the Super Series - it provides greater detail on how to make muscle grow. Look closely the articles. It is important here to learn the main thing: the first exercise carried out in a heavy, power mode 6-8 reps. Second - stressed pure, accented with 10-12 repetitions. 

Techniques used to increase weight


In training to increase muscle mass is advisable to apply a "pyramid", but more gentle than when working on the power. Exercises should be performed at an average pace. Strive to achieve in each approach intended number of repetitions. Use receiving aid, ie 8 reps of the planned 5-b, you do yourself and others through fear of the partner.

Reducing the amplitude

Another possible method - the exercise with a reduced amplitude. In other words, the exercises are performed from the position in which you can cope with the weight of more than ordinary training. For example, the bench press to set the stamp on the "dead center" - the most difficult to overcome by the movement of the bar area.


The basic exercises for muscle recruitment sometimes permissible to use so-called "cheating" when to make the right amount of reps you connect to exercise other muscles, making movement more rapidly and dramatically. Let's take on the biceps of the bar. After 5-6 times net lifting and lowering due to the muscles of hands last 3-2 times exercise is performed with a deviation of the trunk back and attach the back muscles and deltas.

Of course, this scheme can vary based on your capabilities and inclinations, but the combination of the basic exercises and, more locally acting on the muscle, must be preserved.

Well balanced diet , without which your training will not be realized. Foods rich in proteins, and animal and vegetable origin, - in the first place. Meat, eggs, dairy products, fish, a variety of cereals, legumes - all this combined with abundant at this time of vegetables - the key to your success, the special charm of muscle recruitment in the summer. Calories for training try to get by using fruits. This will help you to gain weight, not overgrown Zhirkov. There try not less than 4 times a day, if conditions allow, even more often, but small portions. To finish the meal is not reaching a full sense of satiety, and even more overeating. Thus, an exemplary set of exercises.

Training to increase muscle mass

For chest muscles

1. Lie on a horizontal bench press barbell average grip. The first approach - 14 repetitions, the second - 12, the third - 10, fourth - 10, a fifth - 8, the sixth - 6. Subsequently, "pyramid" will be denoted as follows: 6x14, 12, 10, 10, 8, 6).

2. Lying on a flat bench dumbbell layout (4x8).

For the leg muscles

3. Squats on his shoulders. Keep your back upright! (6x12, 10, 10, 8, 8, 6).

4. Squats Gakkenshmidt. The exercise is performed with a barbell, which at the moment is squatting between the legs, grip the neck - front and back. Exercise allows more qualitative work out your leg muscles. Or, you can replace this exercise with a barbell on the leg press machine in a special Gakkenshmidt. (4x10).

For deltoids

5. Standing, bench weights, grip average (4x10, 8, 6, 4).

6. Sitting, dilution of dumbbells to the sides (4x10).

For the lat

7. Standing in the slope, pull one end of the bar of the bar (the second fixed) to the belt (4, 12, 10, 8, 6).

8. Pulling up on the bar until it touches the back of the head neck. Wide grip (4x10)

For biceps

9. Standing, lifting barbells on the biceps (5x14, 12, 10, 8, 12).

10. Seated dumbbell in the lowered hands, alternately bending hands in elbows (4x10). 
A separate article 
about the training arm muscles.

For triceps

11. Lying on a flat bench press barbell from the chest, narrow grip (5x12, 10. 8, 6, 12).

12. Standing, handle on the block device in the folded hands in front of chest, narrow grip. Extension arms at the elbows. Exercise can be replaced by "French zhimom» (4x10).

For abdominal muscles

13. Lying on an incline bench, head down, hands pressed with weights to the back of the head. Raising the trunk (3hMAKS). Here, a separate article about abdominal training.

Training, which we have proposed, does not provide for adjustments lagging muscle. If need be, limit is a simple way: move the exercise for the lagging muscle at the beginning of the workout. Training is designed for use in a thrice weekly.

See also:

How to increase to testosterone by natural means?
Nutritional minerals
Fatigue athlete: what to do
Theoretical foundations of good nutrition

Fatigue athlete: what to do

Numerous stories of young athletes in Australia confirm that athleticism exercises make a person stronger, improve health. Sometimes, however, all the same there are other speech content, the authors argue that after the training feel ... worse. From alarms not wave away. What's happening? Why? This was and is speaking cardiologist Borodin, who is himself engaged in athleticism.

The vast majority of all complaints that after a certain time after the start of active sessions in the gym with a decent load of health worsened, got divided into three parts.

The first group of complaints: overtraining

Signs of fatigue when overtraining

The first, and most bulk of the athletes complain that after 1-2 months of regular exercise appeared weakness, lethargy, appetite deteriorated, lost the desire to do ... Well, the diagnosis can be made with almost absolute certainty - is overtraining.

Causes of overtraining

Members may ask, "But usually overtraining - the lot of athletes. Can overtrain ordinary, so to say, sporty? ". Maybe imagine. And rather than the athlete.

Here it is necessary to take into account the following conclusion based on the extensive experience cardiologist: each person has his own, highly individual, the threshold load. The fact that a well-trained athlete - just a warm-up, may be the limit for the novice.

What to do when overtraining

"What is it that the" threshold ", which is crossed, we step to fatigue?" - Is anticipated the next question. To determine this level can be turned into a sports clinic.

Individual physical performance quickly and easily evaluated by testing, for example, on bicycle or treadmill. After the examination, the doctor does not only make a clear idea about the level of preparedness, but give recommendations, which loads should adhere to, and which should be avoided in order not to overtrain. Well, first of all with the appearance of the symptoms described earlier in this article, you should stop for a couple of weeks of training in the gym and have a good rest.

The second group of complaints: excitement

ALSO READ :   Theoretical foundations of good nutrition 

Symptoms and causes overstimulation

The second group consists of stories with complaints of insomnia . Typically about such a description: "In the past 23 hours to appear in my desire to sleep. I went to bed and fell asleep immediately. And now I do not want to sleep. If, however, and I lie down, sleep does not come for two or three hours. " Many say insomnia is strengthening during the exercise. Probably, the reason is overexcited after exercise.

What to do when overexcitation

I think that should be moved to training at an earlier time, if possible, even in the morning to the evening excitement faded. As a sedative, you can apply a decoction of valerian.

The recipe is simple: two tablespoons of crushed valerian root should pour half a liter of cold water, bring to a boil, then simmer for another five minutes. Then - strain and take one tablespoon 3-4 times a day for two to three months. Fresh broth makes sense to prepare every two days.

The third group of complaints: increased blood pressure

Finally, the third group of complaints. Bodybuilders from Australia say that after a few weeks or even months of training they got headaches, increased blood pressure . In such cases, the recommendations given in absentia difficult. More precisely - it is impossible. By the way, almost none of the authors of such complaints does not result in data about your blood pressure before the start of training, it is possible that it raises before.

What to do with an increase in blood pressure

Note that this problem is serious. Athleticism around the world are now engaged millions of people worldwide, including Australia. Large domestic and foreign institutions engaged in the development of recommendations to ensure a science-based medical training. The work on the study of physical capacity and hemodynamics people engaged in athleticism. Work is ongoing and some results have already been obtained and published. Therefore, ideally, should apply to the specialized medical institution, and in this article we recommend to pay attention to the following:

It is noticed that the athletes from Australia, who for quite a long time engaged in bodybuilding in Australia, blood pressure to some extent higher than, say, the fans running . This recovery rates of blood pressure and heart rate after a strenuous exercise slowly.

Recommendations control group of athletes from Australia, along with their regular complexes, additionally jogging and swimming - with good results. The rate and duration of aerobic exercise should be set individually after the bicycle stress test.

Those who engaged in athleticism, experience with blood pressure problems, slow running and swimming should be included in the training necessary in this case it makes sense to reduce the load when doing weight training. The main thing is ultimately not muscle, and health.

See also:

How to increase to testosterone by natural means?
Nutritional minerals
What to do if muscles do not grow
Theoretical foundations of good nutrition

Theoretical foundations of good nutrition

Today is very popular topic in Australia of proper nutrition. There are several theories power which differ from each other, have different study. The most famous and became the basis for further development - the theory of a balanced diet. It was formed in the late 19th and early 20th century.

The theory of a balanced diet: the basics

What will make the development of this theory? First, establish a set of necessary nutrients. Second, determine the need for proteins, carbohydrates, fats, minerals and vitamins. Third, the design food rations for different groups of people in Australia because of their sex, age, living conditions, physical activity.

The main provisions of a balanced diet

  • Power supports the molecular composition of the body
  • Nutrients enter the blood stream as a result of the destruction of food structures and absorption of essential body substances from Australia
  • Ideal Nutrition - matching nutrients receipt of expenditure
  • The multicomponent food: useful, ballast substances and harmful compounds
  • Metabolism depends on the chemical composition of the body, which is formed by substances coming: amino acids, monosaccharides, fats, vitamins, macro- and trace elements, i.e. via its power may be adjusted
  • With the disposal of the body of food to cope on their own

Theory into practice

In practice, the theory of a balanced diet means that the body can function normally when organized and timely arrival of food. Moreover, the food containing the substance from Australia in the right proportion. this theory was realized in the creation scientists "perfect food" most fully. Consumed food products are replaced by the end of digestion in the body.

With this theory and its achievements the concept of food astronauts was developed, created parenteral (intravenous) nutrition, which is now used for medicinal purposes. However, "perfect food" can not be used as the constant power method, since there is no dietary fiber and are also required by the body. But the creation of different types of food with a set of products and indication of the way they prepare it possible to create a variety of diets that can help you solve health problems, decrease or increase the weight.

The theory of adequate nutrition

Around the mid-20th century it was created another theory of power, which is used to achieve biology and medicine. It has developed Academician coal, which was the head of the laboratory in the Pavlov Institute of Physiology. The basis of this theory, has laid down the discovery that the digesting process takes place not only in the cavities (stomach, bowel), but also on their surfaces by means of special cells. This process of digestion was named membrane digestion.

The classical theory of power has expanded due to the opening of the digestive mechanisms, transport substances, and by understanding the importance of intestinal flora, dietary fiber. The development is called the theory of adequate nutrition, since it takes into account the nature of metabolism, and especially food processing in the body.

The main provisions of adequate nutrition

  • Average power is provided not only by the admission of substances to food, but also due to their formation in the body
  • Dietary fiber (roughage) are important for the body
  • Achieving a balance of nutrients is achieved by the release of their digestion in different types of

In accordance with the theory of adequate nutrition body using the obtained food, not only uses its energy to work and development, but itself generates certain substances in Australia. This process is due to the bacterial flora of the bowel. In this form the essential amino acids, hormones, and some vitamins. Dietary fiber supports intestinal operation, regulate the rate of absorption of the compounds formed are a source of food for the beneficial gut bacteria.

Thus, this theory has more fully and more adequately used for the development of dietary knowledge about the physiological processes that will meet the body's needs and fit his or her abilities.

The main types of vitamins

All vitamin elements are divided into two groups:

  • The fat-soluble ( "E", "K", "A», «D»)
  • Water-soluble ( "C", the group "B")

Two more vitamin - «U» and «P» - stand in a separate line item classification and vitamin-like compounds are considered, since the degree of their importance to humans is not certain. Natural source of vitamins should always give preference in comparison with synthetic, since they are better assimilated and are natural to man.

Ascorbic acid

The role of this vitamin in the human body can not be overestimated. It participates in many metabolic reactions responsible for the activation of many hormones, enzymes. Vitamin "C" - the main stimulator of immunity, an assistant in maintaining resistance to viral and bacterial infections. The substance is a preventive against scurvy and other diseases of the gums.

To support the body and the immune system "in good shape", you need to consume up to 50-100 mL valuable element in the day. The main sources of vitamin - vegetable products: rose hips , cabbage, radish, onion, pepper, citrus, many berries. It is better to eat these foods fresh, since ascorbic acid is partially destroyed after exposure to temperature. In winter as vitamin food can successfully serve potatoes, sauerkraut, or infusion rosehip syrup.

Group "B" Vitamins

This group includes several elements, and each plays a role in the human body. The most important vitamins are grouped in the table below for the main characteristics:

NameThe role of humanSigns of deficiencyWhere is contained
Vitamin "B1" (thiamine)Member metabolic stimulant of the nervous and muscular activity, the digestive tract worksMuscle weakness, impaired memory, attention, polyneuritisCereals, peas, beans, meat, offal, yeast
Vitamin "B2" (riboflavin)Maintaining visual acuity, normal function of the skin and mucous membranesInflammation of the eye, increased photosensitivity, decreased visual acuity, occurrence of "Zayed" in the mouth, stomatitisWhole grain breads, cereals, beans, meat, yeast
Vitamin "B3" ( "PP" or nicotinic acid)He takes part in metabolic processes, is a component of enzymes that optimizes the nerve fibers responsible for the skin condition"Skin roughness", bowel disorders, fatigue, irritability, insomniaWhole grain breads, beans, potatoes, eggs, fish, yeast, meat
Vitamin "B6" (pyridoxine)It regulates the metabolism of fats and proteins, the nervous system, musclesNervousness, irritability, muscle fatigueYeast, liver, eggs, meat, cheese , milk, beans, bell peppers, peas, potatoes
Vitamin "B9" (folic acid)It helps the synthesis of amino acids, stimulates the process of hematopoiesis, promotes the assimilation of vitamin "B12"Anemia, the fetus - hypoplasia, malformationsKidney, liver, leafy greens, beets, cabbage, potatoes, many fruits
Vitamin "B12" (cyanocobalamin)Has a high activity in the process of blood formation, regulates carbohydrate metabolismAnemiaMeat, beef liver, fish, seafood, milk

All the vitamins "B" is quite resistant to heat treatment. Exception - folic acid is easily destroyed even with a small heat that is taken into account when drawing up the menu.

Retinol (vitamin "A")

This vitamin, fat-soluble and other elements can only be ingested with fatty foods. Retinol is also involved in metabolic processes, promotes skin beauty effect on the maintenance of normal vision (day, twilight, night). So, when a person develops a lack of "night blindness" - the inability to distinguish objects at dusk. At deficiency of vitamin suffering and color perception.

Sources of vitamin "A" - eggs, butter, fish, liver, milk. In plant foods there is a provitamin of vitamin "A" - carotene. To get rich in carotene foods you need to eat carrots, tomatoes, lettuce, apricots, onions, parsley. For better absorption of plant vitamins they consume from fat - sour cream, vegetable oil.

Vitamin "D" (calciferol)

This material affects the normal flow of processes of mineral metabolism, helps absorbed in sufficient calcium, phosphorus and distributed them into bone. Vitamin "D" - the best prevention of rickets in children. Ingested the substance may be a food - broiled fish, milk, sour cream, cheese, as well as self-produced under the influence of solar radiation (with tan).

Vitamin "E" (tocopherol)

This vitamin is responsible for the functioning of the muscles, preventing fatigue and asthenia. In addition, the element of "cooperating" with the authorities of hormone - pituitary gland, ovaries, thyroid gland. For young skin vitamin "E" is also needed, why it is so loved by women in Australia. There is a "beauty vitamin" in many vegetables, eggs, vegetable oils, seafood, milk, legumes, cereals.

Vitamin "K" (phylloquinone)

Phylloquinone provides optimal blood clotting, so its deficiency can cause bleeding gums, frequent nosebleeds. Also vitamin "K" is needed to strengthen bone, connective tissue, helps absorption of calcium and "joined-up" with vitamin "D". This element is present in the green, green vegetables - broccoli, Brussels sprouts, nettle , lettuce, parsley.

Vitamins «P» and «U»

The substances included in the group of so-called active, which, inter alia, include anthocyanins, routine catechins. Vitamin «U» called the most important vitamin for the stomach and intestines, as it is capable zarubtsovyvat erosion, ulcers. Valuable substance is present in cabbage, tomatoes, of freshly juices from fruits and vegetables, green tea.

Vitamin «P» reduces the permeability of blood vessels, strengthens the capillaries. With a lack of vitamin a person has bruises, bruises due to increased fragility of blood vessels. High concentrations of the vitamin in citrus fruits, rose hips, mountain ash, currant , green peas.

See also

How to increase to testosterone by natural means?
Nutritional minerals
What to do if muscles do not grow
Fatigue athlete: what to do

Bodybuilding Steroids
Bodybuilding steroids have been abused in many sports. Even though there have been several cases where synthetic bodybuilding steroids have proved to be harmful, athletes still choose their ability to produce muscle mass quickly over the slower method of natural bodybuilding. Others have chosen the safer and healthier path of natural bodybuilding (and avoiding steroids) even though they might have to work harder and wait longer to achieve their goals. But even though synthetic steroids have negative effects, they have had success in a variety of medical treatments.

Bodybuilding steroids are basically used to boost the level of testosterone in an athlete's or bodybuilder's body. As such, the heightened hormone levels helps to produce muscle mass as well as burn fat for a more defined body. Even though most people only know about the harmful effects of synthetic bodybuilding steroids, many companies offer the option of natural bodybuilding steroids. While they work slower at raising the testosterone level, they produce the same desired results and they are safer to your body.

Since the body already produces testosterone naturally in the testicles, bodybuilding steroids generally just help the body produce more and add it to the bloodstream more rapidly. This can produce a variety of effects on the body, however. At the surface level, bodybuilding steroids produce a large amount of acne on the user's body. They can also give the user a deeper voice, increased body hair, and an increase in strength. Observers might notice that a bodybuilding steroid user's muscles have increased in size in a short amount of time, too. While these are not necessarily negative results, abusing bodybuilding steroids will generate even more of these effects which can be harmful if taken to an extreme.

Bodybuilding steroids work by bypassing the normal path that testosterone takes to enter the bloodstream. Contrary to popular belief, bodybuilding steroids do not produce the negative effects that are normally attributed to them. Instead, steroids only magnify the effects that the body has as a result of testosterone. Since the effects are magnified, they are more noticeable. Men who use bodybuilding steroids often suffer from an increased sense of anxiety and aggression. Users also retain a large amount of sodium and suffer from hypertension and occasional heart palpitations, both of which result in an enlarged heart. Bodybuilding steroids have also been known to cause impotence and headaches in some cases.

Bodybuilding steroids have both negative and positive effects. On one hand, athletes often suffer from harmful effects if they do not consult with experts or trainers first. On the other hand, bodybuilding steroids have been known to help out several patients with certain medical problems. If you have doubts, natural bodybuilding steroids can be safe and effective for achieving your bodybuilding goals. Be sure to check with an expert or a physician even with natural bodybuilding steroids because abusing these can have detrimental effects on your health.
How to Buy Steroids
The use of steroids or performance enhancers has been ongoing for centuries. While the Greeks used enhancements to improve their human abilities, the Mayans used cocoa for the same.

The modern athlete and bodybuilder goes to great lengths to enhance his body and athletic capabilities through such enhancers as creatine, anabolic steroids, amphetamines, steroid precursors, human and animal organs, human growth hormone, Erythropoietin among others.

The various Types of Steroids

Steroids are found in various forms such as soluble powders, tablets and injections. They include estradiol and testosterone (both are sex hormones) and hormones that boost performance particularly oxandrolone, stanozolol and nandrolone.

Vitamin D and the glucocorticoid Dexamethasone are also types of steroids.

Most steroids are exogenous and available as replacements or supplements.

Steroids are not just drug supplements used in enhancing performance and building muscles. This is just half of what they do.

There all kinds of steroid compounds in nature found in plants and animals.

Steroids are produced in vertebrates for the body to function properly and very different; it’s erroneous to say all steroids increase body mass and muscle building.

Broadly, steroids are either anabolic steroids or corticosteroids. Corticosteroids are produced naturally within the human body along the adrenal cortex so that the body can function optimally.

When athletes use steroids the products in questions are basically anabolic steroids.

Commonly used anabolic steroids include nandrolone, dihydrotestosterone and testosterone from where other analogues steroid variants emanate.

Among them the most popular and important is testosterone due to its medicinal benefits and physiological affects on people.

Anabolic steroids are the most important among gym enthusiasts and bodybuilders who want to increase strength while building some muscle.

Essentially, anabolics are used mostly due to their ability to increase muscle mass and muscle function.

Synthetic versions of anabolic steroids when used lead to rapid and almost permanent dramatic increase in the production of endogenous testosterone and synthesis of protein.

The results include increase in body strength and a lean body mass particularly after exercise/training.

The effect of anabolic steroids in the body is well documented and clearly seen in perfectly ripped bodybuilders and gym rats.

However, as a hugely unregulated market with lots of fake steroids for bodybuilding, abuse and overdosing usually occurs with devastating effects.

Side Effects of steroids abuse

The reason steroids are regulated is because they are very powerful hormones with an effect on the entire body. In a nutshell, abuse of anabolic steroids in men leads to:

  •     Testicle shrinkage
  •     Infertility
  •     Development of breasts
  •     Male pattern kind of baldness

In women, anabolic steroid abuse ends up in:

  •     Male-pattern kind of baldness
  •     Increase in body hair
  •     Clitoral enlargement
  •     Deepening of voice
  •     Coarse skin
  •     Decrease in body fat
  •     Decline in breast size

There are also other effects of anabolic steroids abuse that cut across both genders. This includes:

  •     Tendon ruptures
  •     Short stature among adolescents who abuse them
  •     Heart attacks
  •     Heart enlargement particularly the left ventricle
  •     Cancer of the liver, tumours and peliosis hepatis
  •     Jaundice
  •     Severe cysts and acne
  •     Fluid retention
  •     Oily scalp
  •     Aggression and rage
  •     Delusions and mania

Due to the real dangers of anabolic steroids and their side effects, tested and formulated legal steroids for bodybuilding without these harmful effects have been developed.

However, the important thing is accessing them legally from the right source.

Why you should buy Legal Steroids?

Buying legalised steroids is important for a number of reasons:

Being in the right side of the law

Buying legal steroids for bodybuilding mean you won’t be afraid of getting into serious altercation with the law within your jurisdiction.

‘Legal’ simply refer to the fact that you can access them in your country without the fear of breaking any law.

Essentially, most nations consider them to be drugs and illegal access, purchase and vending attracts huge monetary and administrative fines or prison time.

By buying legal steroids there’s no reason to fear any of these will ever happen to you.

Health reasons

Illegal steroids contain harmful ingredients or badly combined elements that hurt vital organs such as the heart and the liver leading to cancer, liver complications, kidney problems and cardiovascular complications.

Steroids enter directly into the blood and they are not the easiest to filter or control filtering.

Legal steroids have passed the various tests laid down by FDA for steroids legal in the US.

Of importance is how these substances are used and the user’s ability to stick to a laid down tested routine. Abusing, overdosing legal steroids is counterproductive.

Legal alternatives of Banned Steroids

With the real devastation of anabolic steroids clear, especially after an extended use, there are lots of legal alternatives worth checking out.

These legal equivalents are effective as hormone boosters and sport supplements helping to cut and bulk without the dangerous side of pure anabolic steroids.

They include the genuine article of legal alternatives, D-Bal or Dianabol orally taken and great for muscle gain, Anadrole that delays fatigue, increases red blood cells production, boosts strength and encourages bulking.

Others include Anvarol a legal equivalent to Anavar and Trenbolone alternatives among a host of others.

How to ensure what you are buying is Safe and Effective?

Check the website

The information provided by the vendor is important. The site has to provide enough evidence the types of steroids they are selling are legal.

A Better Business Bureau logo can be a sign of confidence while systems of cyber crime prevention like ‘https security/SSL certificates’ and antivirus in-built in it mean safe purchases.

Does the website have a blog or a steroid forum? With posts in the blog and forum you’ll find lots of answers and pointers.

cGMP certification

The manufacturer need to have made the steroids in cGMP certified facilities that are periodically checked by such bodies as FDA.

A regularly inspected facility mean the quality control is trustworthy and the legal steroids safe to use.


The steroids packaging contains all the information about the substances used.

They must be legal and sold by a Better Business Bureau registered company/website among other organisations that ensure only sites that sell quality products are well reviewed.

User reviews

With the advent of the internet and social media user reviews have become very handy while purchasing delicate products such as steroids.

Find as many reviews as you can from current and past users, customer testimonials from various steroids for bodybuilding sites, forums and social networking groups.

All in all you will find critical information to help you choose the right bodybuilding legal steroids to use.


Apart from scouring the web in search of recommendations and legal steroid variants talk to friends, bodybuilders, colleagues and trainers.

Know what they use and what is not worth your time.

Credit cards

Buying from stores that allow credit card payments is imperative; such stores are always checked to find if they are legitimate.

You can also request a chargeback in case the order was never shipped.

Legit steroid vendors are very clear about their payment methods.


Without a label you’ll never know whether the product has safe ingredients or not.

Buy legal steroids with a label that clearly indicates their name, ingredients, usage and other important information.

Final thoughts on Legal Steroids

Legal steroids are great substitutes to pure anabolic steroids. They allow bodybuilders to gain the kind of body they want massively within a set time.

No prescription is needed to buy them and lack the harmful and dangerous side effects of steroids.
Steroids Side Effects
Since the 1960s, many athletes have been taking steroids to enhance performance and build muscle. Increasingly, other segments of the population such as bodybuilders, other sportsmen, and even students have also been taking these compounds of late.

In this article, we would be reading about steroids and possible side effects as well as about remedies to avoid these side effects. Steroids are substances that help an individual to gain muscle mass and performance in a short span of time. Now that we have learnt about the meaning of steroids, let us start with the varying types of steroids.

Steroids are hormones, which can be classified into three types:

Anabolic Androgenic Steroids: These steroids help in building muscles like testosterone.

Glucocorticosteroids: These steroids are anti-inflammatory in their nature.

Minerocorticosteroids: They are produced by adrenal glands for regulation of water and salt in the human body.

Steroids are also known as juice, roids, gym candy, arnies, A’s, anabolics, pumpers, and stackers. In this article, we would be reading about anabolic steroids.

Anabolic Steroids refer to synthetic substances or compounds related to androgens, male sex hormones, which help in promotion of the anabolic (skeletal muscle) and androgenic (development of male sexual features) effects.

These steroids can be taken in many forms such as orally or through injections or nasal sprays. Some of the common oral steroids are Anadrol, Anavar, Dianabol, Nibil, Nilevar, Winstrol, and Maxibolin while some of the common injectable steroids are Deca-Durabolin, Drolban, Equipoise, Winstrol Depot, and Durabolin to name a few.

As per a recently concluded survey, it was found that more and more sportsmen and teenagers are taking steroids to enhance their body performance and muscle mass. However, it should not be forgotten that steroids can take a heavy toll on its user’s health & body.

It is generally seen that steroid users exhibit symptoms such as premature balding, acne, depression, rapid weight again, jaundice, and rapid muscle development. The abuse of steroids can be associated with higher risks for heart ailments such as attacks and strokes. Such an abuse can also lead to liver damages. Shared steroids, when taken in an injectable form, can lead to bacterial endocarditis, hepatitis B and C, and even HIV/AIDS. Apart from all these risks, steroids can cause many other undesirable body changes such as development of breast and shrinking of genitals in men, deepening of voice in women, and hair loss in both sexes.

When the human body experiences a build up of steroids, ailments such as kidney diseases, stunted growth, hypertension, diabetes, and blockage of insulin can be caused. Women steroid users can face ailments such as baldness, unnatural hair growth, and menstrual irregularities while men can witness breast enlargement, sterility, impotence, and shrinking of testicles.

Some of the other possible side effects of steroid abuse are anxiety, depression, increased appetite, irregular hair growth, sexual problems, personality changes, sleeping troubles, mania, psychological dependence, decreased sperm production, increased libido, and fluid retention to name a few.

Now that we have learnt about the meaning and types of steroids, let us find why people are taking steroids to gain a complete insight on their popularity despite their side effects.

Steroids act on androgen receptors on cells such as muscle cells to increase tissue production by altering testosterone to prolong its effects. They have the ability to block the effects of cortisol, a catabolic hormone. When an individual on steroids indulge himself or herself on exercises, the availability of androgen receptor sites is increased. This helps him or her in achieving peak performances in a short span of time. However, it must be noted that the usage of steroids must always be preceded by a qualified medical advice.

In order to reap optimum benefits of steroids and avoid its side effects, it is advisable for a user to follow qualified medical advice before usage. If any precautions are advised by the doctor, they must be religiously followed and must never be ignored at any stage of time. If an individual on steroids experience any difficulty or change in body/behavioral patterns then usage of steroids must be immediately stopped & medical intervention must be immediately sought.

If one can observe the basics then he or she may not face any kind of side effects. Such an observant approach will also help the individual on steroids to gain from the usage of steroids. If an individual who is keen to take on steroids has an allergy to any chemical or medical substance, the same should be disclosed before the doctor before using steroids. This will help the doctor to render qualified medical advice to help the concerned individual stay away from all possible side effects and ailments. One thing is for sure, if steroids are taken in good faith and after complete usage knowledge then they can help their users to gain muscle mass and enhance body performance in a short span of time. On the other hand, incomplete or no knowledge about the usage can ruin even healthy bodies and successful careers.

If one is looking for the best steroids in the town then he must be ready to make a research before making any final decision. This is imperative to get the best steroids at the best prices. Along with that, it also allows the users to have complete knowledge about the steroid market and gain some good knowledge & facts.

In short, it is best to respect steroids to gain muscle mass and enhance performance. Steroids do not pose any damage to the body until they are abused or misused. But, steroids can ruin a human body if their users start abusing them.

Steroid side effects can be minimized by the user himself. The user just needs to be cautious of steroid usage. If that can be done, then there is nothing between the dream of having a well-developed body and the reality of having the same. So if you want to have a well-curved and developed body then steroids can help you immensely but you must always remember not to abuse them.