For many people, stretching is probably on their “should do, but don’t do” list. Eventually, it’s easy to give up stretching along with all the other responsibilities that require your time and attention. The thing is, stretching has some *serious* health and fitness benefits. Making it a regular part of your wellness routine can reduce…
The “Stomach Vacuum” is both an exercise and a “plastic” pose notably popularized by Franck Zane, one of the most aesthetic bodybuilders of all time. The vacuum has now become an imposed pose for the “Classic Physique” category, a symbol of aesthetics and optimal control of the abdominal strap. Although it is initially only a…
Building a diet plan to dry out means organizing your day with several dietary meals whose caloric intake must be sufficient to burn fat while maintaining muscle mass. In general, this calorie intake is lower than your mass gain intake and continues to decrease as you progress towards your goal. More specifically, you will absolutely…
Playing sports at home: the easy way to practice regular physical activity and stick to it! Here are some tips for you to move around at home, alone or accompanied. Why exercise at home? Because, like all of us, you undoubtedly have time constraints and a busy daily life. Because you might not want to…
Do you want to spend a nice moment of sport for two? Testing muscle-strengthening exercises as a duo is motivating! Before you throw yourself headlong into the sports exercises to do in pairs, and if your partner is not yet ready, we explain why doing sports in pairs is better;). Do sports together at…
If you are a teenager or parent of a teenager who wants to get into bodybuilding, it is impossible that you have not asked yourself the question: Can bodybuilding slow down or stop growth? This legitimate question is rooted in an age-old myth that handling loads crushes vertebrae, prevents bones from growing and leads to…
Bodybuilding is a sport that attracts many teenagers who want to get to know their body and its limits. They want to develop their muscle mass to form their young silhouette. We often hear that bodybuilding, practiced at a young age, has harmful effects on health. It is perceived as dangerous since it would stop…
Beginner Your daily calorie intake: 2,400 Kcal Your macronutrient ratio: 49% carbohydrates, 40% protein and 11% fat Number of food intakes: 4 to 6 per day, spaced 3 to 4 hours apart Hydration: 0.04 liters per kilo of body weight Intermediate Your daily caloric intake: 2,500 Kcal Your macronutrient ratio: 48% carbohydrates, 42%…
Whatever your level, diet is a determining factor in improving or maintaining your sports performance. It is based on a varied and balanced diet and must be fully adapted to your daily energy needs. It’s important that you don’t miss anything to stay competitive and not hurt yourself. Controlling your macronutrient intake (proteins, fats and…
1: BAD TIMING Cardio has often been thought of as a warm-up activity. This is why many bodybuilders do their cardio before working out. This reduces energy levels for bodybuilding and limits fat burning. Some even prefer to do them separately. This is not ideal either. A 2007 study showed that people doing their cardio…