Squat is an effective leg exercise which works the hips, glutes, quads, and hamstrings, and strengthens the core. When doing squats you will be using most of the muscles in your lower body. Squat is often referred as ‘perfect ass/butt exercise’

Why should you do squats?

Squats strengthen your legs and also gives you more stability in both of them. Squats help building healthy joints and bones. Also, squats burn a lot of calories because it uses a lot of muscles of your lower body. The harder you do them, the more calories you will burn!

The technique and art of the squat

Squat is not hard to do but you also need to know the correct way of doing it:

(explanation is for doing squats with barbell in squat rack)

• Stand under the bar in neutral position with your feet and toes facing forward.
• Put the bar on your traps and hold the bar with your arms that it would not fall off.
• Lift your chest high and bend your knees, placing all the weight on the heels and sit back.
• Hold it for half a second

• Now rise up pressing through the heels. Remember to keep your chest high. Straighten out until you reach your starting position.

A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering. A paleo diet limits food that became common when farming emerged about 10,000 years ago. Moreover, several studies have shown that paleo diet can lead to significant weight loss and major health improvements. This diet can be useful to someone who is trying to lose weight.

Paleo diet food – what to eat?

The is no exact and one right way to eat for Paleo diet because Palaeolithic people ate what was available at that time and what they could get their hands on. Some of them ate low carb diets with lots of meat while others stuck to high-carb diets with lots of vegetables.

Paleo diet is simple and self-explanatory:

You should eat: Meat, fish, eggs, fruits, vegetables, nuts, seeds, herbs, healthy fats and oils.

You should not eat: Processed foods, grains, soft drinks, legumes, artificial sweeteners, most dairy products, vegetable oils, sugar, margarine and trans fats.

Person who is a fitness and gym freak eat more than three times a day with some snacks in between them. Here are some Paleo diet friendly snacks: homemade beef jerky, baby carrots, apple with almond butter or a handful of nuts.

Everyone sometimes dreams about perfect summer body and how they could walk on a beach without a any shame. But not everyone knows how to properly and easily lose fat in order to get that attractive body. In this post we are going to talk about how to burn and lose fat in 5 different ways. ‘Buckle up’, start reading and START DOING!

1. Correct diet

Sugar is your main enemy when you want to lose fat. Your body uses sugar as quick energy source and when fatigued it stores it. Limit yourself to rice, vegetables, fruits and oats – healthier carbs. High starch and sugar products should be avoided when trying to lose fat (potatoes, pasta, sweets, cakes, etc.)

• Exercise

Exercise is a key for burning and loosing fat. Do some cardio! Frequent cardio is very healthy and will help you not only with burning fat but also increasing your endurance. Cardio can be done anywhere – home, gym or outside – whatever you fancy. Moreover, workouts as cycling, running or even dancing are also affective at engaging your whole body and decreasing the appearance of fat.

• Sleep

Sleep is our ‘fuel’ and without fuel our body cannot function as it should be. Some studies have shown that people who had 4 hours of sleep were less able to process carbs. And what happens if your body does not process carbs? It stores them. Make sure you get more than 7 hours of sleep each night!

• Drink a lot of water

Keeping your body hydrated is also important. Staying hydrated will help your body to process food more efficiently. Stay away from sugary drinks, they have a lot of sugar!

• Control your eating

3 main tips with controlling your eating – know what you eat, eat less but more frequently, breakfast is most important meal of the day. Keep a diary of what you eat and get rid of unnecessary food after. Eating smaller portions but eating more often will spread your calories throughout the day. Eating filling breakfast will help you to stay away from snacks during the day and will make you eat less during lunch.

What exactly is a deadlift? It’s as simple as putting something heavy in front of you on the ground and picking it up. THAT IS IT. However, this simple exercise is really effective for your body and even health. People that do deadlifts constantly have way more thick and powerful looking back and traps. The reason behind this is that deadlift targets all the back primary muscles including shoulders, glutes, hamstrings and hips and also some of the secondary muscles as arms, calves and quads. Moreover, some studies have shown that deadlift increases testosterone and growth hormone in humans’ body. This means you can gain more muscle faster.

The technique and art of the deadlift

Deadlifting is not dangerous but if you do it incorrectly it can be! Here is simple explanation how to do it:

• Stand in front of the bar with your mid-foot under it.
• Bend over and grab the bar with shoulder-width grip (grip can be adjusted to your comfort)
• Now bend your knees until your shins touch the bar.
• Make sure to straighten your back and lift your chest up.
• Now pull the bar up keeping your back straight and your chest up. Move your whole body together and stand up straight.
• After locking yourself in standing position, carefully lower the bar with same technique as you lifted it up

To do heavy deadlifts you need to master the technique first. To master the technique, you need to constantly practice your form. There are hundreds of guides online how to correctly do the deadlift, but you will never know how to do it if you do not try it yourself. Good luck!

Guide to Keto (ketogenic) diet

To begin with, ketogenic diet is very low-carb diet that makes your body burn fat rather than carbohydrates. Few scientific studies have shown that low carb or keto diets are often more effective for weight loss and improving health. The word itself ‘keto’ comes from molecules called ketones that our body produces. Ketones are an alternative ‘food’ source for the body when there is short supply of glucose. The successful state of the body, when it is almost completely fuelled by fat, is called ketosis.

Keto diet food – what to eat?

The most important thing is to avoid food with flour – bread, any kind of pasta, donuts, etc. Potatoes, bananas, soda drinks are also high in carbs and you SHOULD NOT eat them. Below there are few groups of food explained in more detail what is good and bad for keto diet:

• Meat – Unprocessed meats are good for keto diet (they are low carb). However, to much meat is not good too. A normal amount of daily meat intake is enough.

• Seafood and fish – Fish is always good for most of the diets and especially for keto diet. Wild fish is better than farmed fish because of difference in omega fats.

• Vegetables – Only vegetables that grow above the ground should be eaten, especially green and leafy vegetables.

• Nuts – Can be consumed but not too much of them. You should avoid cashews because they have high-carbs.

• Drinks – Water is your number 1 option. You can also drink tea or coffee but without any sugar. No sweet coffees, no beer, no alcoholic drinks and no COCA COLA.