Increasing your calorie intake with quality foods is key to maintaining a healthy surplus that promotes performance and muscle recovery. To achieve this, it is important to choose nutritious snacks and shakes, rich in calories but with natural and balanced ingredients, that do not have a negative impact on your body. Here is a selection of…

Controlled exposure to cold has become a popular strategy to stimulate metabolism, promote fat loss and improve muscle recovery. This technique takes advantage of the body's natural mechanisms to generate heat and adapt to low temperatures, which is beneficial for both physical performance and health…

When we suffer an injury, it is common to feel frustrated and discouraged. However, recovery does not have to be a road full of uncertainty or rely solely on conventional treatments such as ice, rest or anti-inflammatories. Taking a comprehensive approach can speed up tissue repair and get us back to our routine in a more comfortable way.

The deadlift is a core exercise in strength training, but the way you grip the bar has a huge impact on the safety and balance of the movement. Although a mixed grip—one hand pronated and the other supinated—can allow for heavier lifting, its regular use is not always easy.

In the fitness world, lifting maximal loads is often associated with success. However, pursuing extreme strength without a balanced approach can lead to long-term problems. It’s time to rethink training, prioritizing health, technique, and sustainability over just the number on the bar. Beyond the weights, we can now focus on the strengths and endurance of our bodybuilding…

When we think about personal improvement in the gym, we tend to focus solely on physical strength. However, the mind is the engine that drives every repetition and every effort. Discover below how to strengthen your “mental muscle” for a more intense and effective workout. The connection between mind and body The key to achieving a better…

In the world of fitness and health, it’s easy to fall into traps that unwittingly prevent us from making the progress we desire. Often, the biggest obstacle isn’t a lack of effort, but rather the way we structure our goals, training, and nutrition. Below, we explore some of these pitfalls and offer some tips on how to achieve the goals we want.

Carbohydrates are often blamed for weight gain, but the reality is that weight gain is due to excess calories, poor quality food and inactivity. Carbohydrates, consumed appropriately, are essential for those looking to improve their performance and maintain good health in the long term. Breaking down the…

The caloric value of foods is key to understanding their impact on our diet and body composition. Every food has a different caloric density, meaning some provide a lot of calories in a small amount, while others require a larger volume to provide the same energy. In this article, we will explore the most common foods…

To gain muscle mass, many people need a caloric surplus, that is, consuming more calories than the body expends. However, achieving this in a healthy way is key to avoiding fat accumulation, digestive problems and nutritional imbalances. A smart surplus is based on: If you follow these principles, you will be able to increase muscle efficiently without compromising your health.