Wellness Stories

Ketogenic Diet - First Steps The ketogenic diet is considered by many to be the ideal solution for achieving one's physical goals, this is because in exchange for a limited sacrifice (almost completely eliminating carbohydrates) it can lead to truly satisfying results, if performed correctly and with the support of a competent and professional nutritionist. But now let's see together what are the first steps to take to start the ketogenic diet. Set clear goals, find the right motivation. Sometimes before leaving you have to carefully consider the destination you want to reach and why you want to reach it. Whether you want to be ready for the swimsuit test, get in shape before an event, improve your relationship with your body, every reason is valid. Take your time, imagine yourself at the end of the path, savor the feeling of someone who is fully satisfied with the goal he has achieved. Now try to define the technical details, how many kg you want to lose, in how much time and try to set realistic goals, and remember that the longer the path, the more ambitious the project, the shorter the steps must be. 2. Don't do it alone, find a professional, the right one for you. Often when you want to start a diet you are tempted to do everything yourself, or you expect to find all the answers online, unfortunately this is not how it works, in the same way, it is not easy to find the right professional, a nutritionist who really knows how to understand your psychophysical needs and define an effective strategy, but no matter how long and difficult the search may prove to be, do not give up and try more than one, when you have found the right one the road will be downhill. 3. Plan your meals and shopping With the nutritionist you can define a general plan, you will be told which and how many macronutrients to take, maybe you will receive a plan with some typical meals, but the beauty of the keto diet is that you have a lot of freedom, there are no limits on quantity (other than those imposed by common sense) and you have the freedom to build your own meals, but remember, it is important to plan, at the beginning of each week, maybe on Sunday evening, jot down with pen and paper or on the computer what you want to eat during the week, take into account work needs, the difficulty and time of preparing meals and help yourself with a list of ingredients and keto foods. Remember to calculate the macronutrients (fats, carbohydrates and proteins) to make sure you stay on the keto diet!4 4. equip yourself with the right tools Calculating macronutrients is not always easy, as well as having recipes and ingredients at hand, for this purpose many applications come to your aid that will allow you in an easy and often free way to have at your fingertips all the data you will need on foods and also to keep in mind what you have eaten and what you have left to eat to stay on a keto diet. We at foodboost would like to recommend yazio, an application that contains calorie counters, recipes and many other essential functions (this advice is NOT the result of a commercial cooperation or advertising agreement) 5. Getting started is the hardest part, don't give up right away The first week of the ketogenic diet is characterized by a period that experts call keto-flu keto flu, you may feel tired, exhausted, bad breath and general malaise, but this will only last for the first week, it is your body that is adapting to a new metabolism, of course if the symptoms persist just contact your nutritionist who will certainly be able to tell you if it is the case to wait a little longer or take a break and then start again.

CREATINE MONOHYDRATE Go to product Creatine foodboost Creatine monohydrate : molecular formula C4H9N3O2, is an organic compound naturally present in the body and present mostly within muscle tissue and to a small extent in the brain. It is mainly used to improve sports performance and increase muscle mass , creatine monohydrate in fact increases physical performance in successive short sessions of high intensity exercise; this is in the face of a daily intake of at least three grams. The peculiarity of creatine and what makes it the perfect supplement even for competitive athletes is that, being a natural compound and already present in the body, it is in no case considered as doping. Taking creatine, from a supplement, to be clear, is like simply maintaining a highly specific diet for high performance. A high property of creatine is to increase water retention at intramuscular level, this keeps the muscle tissue hydrated and especially for bodybuilders or for those who seek a more defined muscle volume is undoubtedly an advantage. It is less suitable for those who already suffer from water retention, naturally unlike the muscle mass that is built during the intake of creatine, the effects, positive and otherwise, of water retention are cancelled out once the creatine intake has ended. WHEN TO TAKE IT: It is preferable to tackle the workout with creatine already readily bioavailable at the muscular level, it is therefore good to take it about thirty/forty minutes before training, to further improve performance even before taking creatine (about 1:30 H before training) it is good to take an energy supplement, such as maltodextrins with medium Dextrose Equivalence (DE). Also discover foodboost maltodextrins Creatine in fact contributes to the maintenance of muscle glycogen reserves, improving performance during intense efforts, resistance during prolonged ones and post-workout recovery. Improved muscle recovery capacity is often an underestimated aspect, however athletes know the importance of good recovery which allows, with the same amount of time available to train before a competition, to do more and better quality workouts, often leading to better results. Creatine foodboost is 100% pure creatine monohydrate and contains no additives of any kind, making it easy to dose, since 3g of creatine foodboost correspond to 3g of pure creatine monohydrate .

Many people wonder what the best workout is to lose weight and body fat. In reality, there is no better workout than another to lose weight, so the best solution is to alternate them and practice both!! Let's see how. Cardio Training : Cardio improves cardiovascular health, helps the body renew cells faster, improves sleep, reduces stress, increases overall energy, helps control cholesterol, and of course, burns calories and can help reduce body fat. Weight Lifting: While strength training isn't considered as effective as cardio for burning calories, it's essential for reaching your body composition goals. Muscle weighs more than fat, but it also burns more calories at rest, so your resting metabolism increases as you gain muscle mass.

Many people, especially since the beginning of the COVID19 Pandemic, have decided to train at home , and consequently seek advice on how to train properly with few tools. Today we talk about shoulders . The shoulders are commonly referred to as the delts (deltoids) and are made up of three primary muscles: the anterior portion (anterior head), the lateral portion (lateral head), and the posterior portion (posterior head). The shoulders work in two movements. The first movement is a push, which includes exercises such as push-ups, handstands, and bench or overhead presses. The second is when you lift something from your body, including lifting in front, to the side, or even swinging your arms back. The direction of the movement determines which of the shoulder muscles are working predominantly. If you have limited equipment but are still looking to improve your fitness , well-developed shoulders are essential. The best exercise you can do involves the use of simple water bottles. If the 1.5 L bottles are too light, you can safely use a water case with the appropriate number of bottles for your needs. With the water box you can perform frontal , vertical or lateral push-ups, working with 4-5 sets of 10-12 repetitions sufficient to put stress on the muscle . Finally, once you are comfortable with these shoulder exercises at home, start gradually increasing the weight to make the exercise more difficult and remember to perform a full range of motion to allow the shoulder muscles to work properly. Examples: Exercise 1. Performing Front Raises Keeping your right arm straight, lift the dumbbell by moving only the right shoulder joint. During the lifting of the dumbbell, the arm remains straight and you stop for a few seconds when it is parallel to the ground. You then return to the starting position and immediately continue with the other arm. The exercise can be performed with a pronated grip, that is, holding the dumbbells with the palm facing the ground, or with a neutral or hammer grip, in which case the palms are parallel to our body. Exercise 2. Lateral Raise Execution The starting position sees the athlete standing upright with the back in its position of strength, the knees slightly bent and the distance between the feet equal to or slightly greater than that of the shoulders. The shoulders are not fully adducted although the arms can still be considered along the sides. The elbows are almost completely extended. Each hand holds a dumbbell. The execution consists of abducting/flexing the shoulders, thus lifting the dumbbells until the humerus is parallel to the ground. Exercise 3. Performing Back Raises Back raises are performed with the torso bent at 90 ° . You can do them either sitting, resting your head or torso on a bench, or standing, bending your knees slightly. The more your torso remains still, the more you isolate the work on the posterior deltoid. On the contrary, if you help yourself by extending your torso, you take the work away from the affected area. The arm must remain tense or semi-tense depending on how we can better perceive the work on the posterior deltoid area. PS Remember to perform the exercises correctly without overdoing the load and to be followed by a Personal Trainer to be sure you perform the exercises properly.

Why aren't you motivated to go to the gym? Probably because you didn't ask yourself achievable goals or, even worse, you haven't set a goal at all, or perhaps because you think of training as a duty and not as a pleasure, or because you keep comparing yourself to others without focusing on the improvements you've achieved in the meantime. What causes loss of motivation for the gym? Losing motivation depends on many factors. For example, how many times have you said, "I'll never get the body I want," "That's it now," or you'll give up because you've simply gained a few extra pounds? In this Blog we will give you some tips on how to increase motivation and consequently the results achieved. 1. Set goals for yourself Before you start training, it is very important to set both long-term and especially short-term goals . If it takes months of training to reach a certain ideal weight or performance, it will be easy to lose motivation. However, setting intermediate goals will help you keep your motivation high and achieve more results. 2. Check Progress Keeping track of your workouts and your results in terms of time, weight, consistency and sensations, perhaps recording them in a diary or on your smartphone, is a good way to be constantly aware of how much we have done and how much we still have to do. Take photos of your body every two or three weeks and compare them with each other, ( better with the help of a Personal Trainer ) with a tape measure measure the circumferences of your body and try to understand your improvements through the clothes you wear. 3. Reward yourself Don't consider training as an obligation or as a tool to punish yourself if you ate a little more one evening. With the help of a personal trainer, create a schedule tailored to you and you will see that with each improvement you will feel the need to continue training and do more and more . Once you have done this, reward yourself (for example, have dinner with friends), always remembering that the pursuit of physical well-being comes first . 4. Choose the right gym Often we tend to put off training just because we don't want to drive a few minutes, or because we are too tired after a day at work. For those who train at home, motivation may be even lower, so finding the right place or gym , which is easy to reach and frequented by people with whom you enjoy sharing joys and sorrows is a source of great inspiration and motivation. 5. Plan Try not to put off your workout and plan exactly which days of the week you want to go to the gym. After your workout you will feel good about having accomplished what you set out to do and having taken time for yourself in a conscious way.