# Training Piit > Beginner Bodybuilding Advice & Workout Routines --- ## Pages - [Terms of Service](https://piit.co.uk/terms-of-service/): 1. Terms By accessing the website at https://piit. co. uk, you are agreeing to be bound by these terms of... - [The-Fitness-Directory.com Acquired](https://piit.co.uk/the-fitness-directory-com-acquired/): Piit. co. uk acquired The-Fitness-Directory. com The Comprehensive Fitness Directory & Workouts A fitness directory. The bible to the average... - [PerformanceFoods.co.uk Acquired](https://piit.co.uk/performancefoods-co-uk-acquired/): Piit. co. uk acquired PerformanceFoods. co. uk The Ultimate Performance Food? It's CBD. Read Our Pure Sport CBD Oil Review... - [TurnAroundYourHealth.co.uk Acquired](https://piit.co.uk/turnaroundyourhealth-co-uk-acquired/): Piit. co. uk acquired TurnAroundYourHealth. co. uk Discover Our Beginner Workout to Start Turning Around Your Health! Fitness. What does... - [Affiliate & Association Disclosure](https://piit.co.uk/affiliate-disclosure/): Our website may contain affiliate marketing links, which means we may get paid commission on sales of those products or... - [Request Reviews & Guest Posts](https://piit.co.uk/reviews-guest-posts/): Submit a Health & Fitness Guest Post Request via our form, and you could get a featured article on our website. You can also request a detailed product review. - [Privacy Policy](https://piit.co.uk/privacy-policy/): Your privacy is important to us. It is BuiltByGo LTD’s policy to respect your privacy regarding any information we may... - [Home](https://piit.co.uk/): Discover the most effective ways to improve your Wellbeing through our; Health, Fitness, Bodybuilding & Workout Guides for Beginners. --- --- ## Posts - [Why Incorporating Balance Training Can Help Prevent Injuries](https://piit.co.uk/why-incorporating-balance-training-can-help-prevent-injuries/): Introduction In the realm of fitness and wellness, balance training often takes a backseat to more prominent workouts like aerobic... - [Exploring the Benefits of Ashwagandha: A Natural Adaptogen for Stress Relief](https://piit.co.uk/exploring-the-benefits-of-ashwagandha-a-natural-adaptogen-for-stress-relief/): Discover how ashwagandha, a medicinal herb, can improve sleep and support overall health. Learn about its benefits, possible side effects, and more. - [How to Create an Effective Workout Plan for Your Fitness Level](https://piit.co.uk/how-to-create-an-effective-workout-plan-for-your-fitness-level/): Introduction So, you've decided it's time to get serious about your health and fitness, but you're not quite sure where... - [Healthy Eating Tips: How to Eat Healthy on a Busy Schedule](https://piit.co.uk/healthy-eating-tips-how-to-eat-healthy-on-a-busy-schedule/): Introduction In today’s fast-paced world, it can feel challenging to eat healthy, especially when you're juggling a hectic schedule. When... - [The Pros and Cons of a Ketogenic Diet for Weightlifters and Bodybuilders](https://piit.co.uk/the-pros-and-cons-of-a-ketogenic-diet-for-weightlifters-and-bodybuilders/): Introduction The ketogenic diet, commonly known as the keto diet, has gained a reputation for quick weight loss, enhanced mental... - [Digital Detox for Wellness: Why Reducing Screen Time Could Improve Your Mental Health](https://piit.co.uk/digital-detox-for-wellness-why-reducing-screen-time-could-improve-your-mental-health/): Discover how a digital detox can help improve your mental wellness. Unplugging from your smartphone offers essential benefits for a healthier, happier life. - [Dynamic and Static Stretching: What's the Difference and Why It Matters?](https://piit.co.uk/dynamic-and-static-stretching-whats-the-difference-and-why-it-matters/): Discover the key differences between dynamic and static stretching. Learn how each type enhances flexibility and optimizes your workout for better performance. - [The Sweet Benefits of Dark Chocolate: A Twice-a-Day Delight](https://piit.co.uk/the-sweet-benefits-of-dark-chocolate-a-twice-a-day-delight/): Often seen as a mere indulgence, Dark Chocolate actually holds a treasure trove of health benefits. From improving heart and brain health to boosting mood and mental well-being. - [Hydration and Athletic Performance: What You Need to Know](https://piit.co.uk/hydration-and-athletic-performance-what-you-need-to-know/): Hydration is a fundamental aspect of health that is often overlooked, particularly in the context of athletic performance. Adequate hydration... - [Can Type-2 Diabetes Really go into Remission?](https://piit.co.uk/can-type-2-diabetes-really-go-into-remission/): Type-2 diabetes is a chronic condition that is characterized by high blood sugar levels and affects millions of people worldwide.... - [Intermittent Fasting: A Comprehensive Guide for Beginners](https://piit.co.uk/intermittent-fasting-a-comprehensive-guide-for-beginners/): Intermittent fasting (IF) has gained significant popularity in recent years as an effective weight loss strategy and a way to... - [The Power of 11: Unleashing the Benefits of Daily Press-ups](https://piit.co.uk/the-power-of-11-unleashing-the-benefits-of-daily-press-ups/): Press-ups, also known as push-ups, are a fundamental bodyweight exercise that can provide numerous health benefits when performed regularly. In... - [Why is Protein Essential for Muscle Building?](https://piit.co.uk/why-is-protein-essential-for-muscle-building/): Since both protein and the amino acids are the building blocks of your body’s muscle tissues, many experts connect protein... - [Are You Exercising Too Much?](https://piit.co.uk/are-you-exercising-too-much/): Is There Such a Thing as Over-Exercising? It is an undeniable fact that exercise brings numerous benefits to your health... - [Sleep Hacks that Actually Work](https://piit.co.uk/sleep-hacks-that-actually-work/): Many of us have trouble falling asleep and staying asleep. It's always annoying to toss and turn all night long... - [Veganism and Bodybuilding: Can They Work Together?](https://piit.co.uk/veganism-and-bodybuilding-can-they-work-together/): There are many reasons why people go vegan. It can be to prevent the exploitation of animals, or simply because... - [The Best Nootropics and Adaptogens for Sex Drive](https://piit.co.uk/the-best-nootropics-and-adaptogens-for-sex-drive/): What are Adaptogens and Nootropics? Have you ever heard of the terms “adaptogens” and “nootropics”? And have you wondered what... - [Is Midnight Snacking Unhealthy?](https://piit.co.uk/is-midnight-snacking-unhealthy/): Some people consume most of their calories at night for reasons other than hunger. Midnight munching may be an emotional... - [Anti-Aging Secrets You Need to Know](https://piit.co.uk/anti-aging-secrets-you-need-to-know/): No matter how many medications you use or surgeries you get, the aging process is one of the human body's... - [How to Achieve a Hormonal Balance with Adaptogens](https://piit.co.uk/how-to-achieve-a-hormonal-balance-with-adaptogens/): What are Adaptogens? Have you ever experienced abundance of stress at any point in your life? There can be many... - [Your Sleeping Patterns Are Affecting Your Mental Health](https://piit.co.uk/your-sleeping-patterns-are-affecting-your-mental-health/): The Link Between Sleep and Mental Health Do you often have trouble sleeping at night? Are you finding yourself tossing... - [Are You Getting Sick Too Often?](https://piit.co.uk/are-you-getting-sick-too-often/): Human beings are, without a doubt, the most superior species on this planet. We have achieved marvels in all aspects... - [CBD and Skincare: Does it Work?](https://piit.co.uk/cbd-and-skincare-does-it-work/): Whether it's candles, cocktails, clothing, or chocolates, CBD is in everything, and everywhere you can possibly imagine. And recently, it... - [The Best Mushroom Supplements for Bodybuilders](https://piit.co.uk/the-best-mushroom-supplements-for-bodybuilders/): Looking for the best mushroom supplements for your bodybuilding needs? If so, you have reached your destination. But first, let's... - [What are Nootropics and How Do They Work?](https://piit.co.uk/what-are-nootropics-and-how-do-they-work/): What are Nootropics? Whether you are a student wanting to excel in exams, an adult with a hectic routine, or... - [Best Nootropics Pre-Work Out Supplements](https://piit.co.uk/best-nootropics-pre-work-out-supplements/): Want to feel more focused and alert while you work out? If yes, this blog post on Best Nootropics Pre-WorkOut... - [Simple Methods to Relieve and Reduce Stress](https://piit.co.uk/simple-methods-to-relieve-and-reduce-stress/): Stress as We All Know it Stress is a word that is not new for most of us. Individuals suffer... - [CBD Benefits & Uses: What's the Hype?](https://piit.co.uk/cbd-benefits-uses-whats-the-hype/): For those who don't know, Cannabidiol or CBD is a chemical found in the plant Cannabis Sativa, commonly known as hemp or Cannabis. - [What is a Plant-Based Diet?](https://piit.co.uk/what-is-a-plant-based-diet/): A diet excluding meat, dairy, and eggs and incorporating whole plant foods such as grains, legumes, fruits, and vegetables is... - [The 6 Types of Mushrooms That Will Boost Your Health](https://piit.co.uk/the-6-types-of-mushrooms-that-will-boost-your-health/): Mushrooms are a type of fungus that have been used for centuries in traditional medicine. They offer a variety of... - [How to Combat Fatigue and Increase Your Energy Levels](https://piit.co.uk/how-to-combat-fatigue-and-increase-your-energy-levels/): Everyone has those days when they feel tired and down. However, constantly feeling fatigued and exhausted is not usual and... - [What CBD Feels Like in Your Body](https://piit.co.uk/what-cbd-feels-like-in-your-body/): Does CBD really get you high? How does it feel in your body? These are commonly asked questions in the... - [Fact VS Fiction: Do Sports Supplements Really Work?](https://piit.co.uk/fact-vs-fiction-do-sports-supplements-really-work/): Sports Supplements - [The Best Mushroom Supplements for Your Mental Health](https://piit.co.uk/the-best-mushroom-supplements-for-your-mental-health/): According to World Health Organisation(WHO), around 450 million people are victims of mental health conditions, making it one of the... - [10 Ways to Improve Your Health](https://piit.co.uk/10-ways-to-improve-your-health/): 1. Take your time eating. Did you know that eating too fast can lead to a weight increase? According to... - [The #1 Effective Boxing HIIT Workout For Improved Fitness](https://piit.co.uk/the-1-effective-boxing-hiit-workout-for-fitness/): Welcome back. In this article, we're focusing on a boxing HIIT workout primarily for fat loss, but also for keeping... - [15 Perfect High-Calorie Meals For Bulking List](https://piit.co.uk/15-perfect-high-calorie-meals-for-bulking-list/): In this article, we're focusing on high-calorie meals for bulking. Another bulking post... I know it must be getting repetitive by now if you're following... - [How To Cut After Bulking - The #1 Ultimate Guide](https://piit.co.uk/how-to-cut-after-bulking-the-1-ultimate-guide/): In this article, we're focusing on how to cut after bulking. So you've bulked up gained weight, muscle mass and unfortunately fat. - [The 5 Best Supplements For Bulking](https://piit.co.uk/the-5-best-supplements-for-bulking/): The Pain Of Bulking Bulking is fun for some, and pure pain for others. It depends if you're a 'hard... - [The Best 5 High Calorie Foods For Bulking](https://piit.co.uk/the-best-5-high-calorie-foods-for-bulking/): Are you struggling to bulk up? Well, these high calorie foods for bulking may be for you. The following foods are, in my experience the optimal... - [The Breakthrough Of Virtual Training In Fitness - The Important Must-Know Pros & Cons](https://piit.co.uk/breakthrough-of-virtual-training-in-fitness-pros-cons/): Is virtual training good for you and your goals? What are the pros and cons? These are just some of the common questions that follow the notion... - [The #1 V Taper Workout You Need To Be Doing](https://piit.co.uk/the-1-v-taper-workout-you-need-to-be-doing/): A good v taper workout will take you the distance if your goal is aesthetics based. This article aims to break down the why, what and how you can... - [The Top 5 Best Types Of Cardio For Belly Fat](https://piit.co.uk/the-top-5-best-types-of-cardio-for-belly-fat/): Understanding The Best Cardio For Belly Fat We all want to be ripped. But, just lifting weights and developing your... - [Top 10 Expert Tips On How To Exercise Right](https://piit.co.uk/top-10-expert-tips-on-how-to-exercise-right/): So, I've put together my top 10 tips on how to exercise efficiently. Remember we're all different and not every point may apply to you... - [The Ultimate Big 5 Fitness Training Exercises](https://piit.co.uk/the-ultimate-big-5-fitness-training-exercises/): The Fundamentals - Fitness Training Exercises Identifying Key Pre-Program Information Goals Before including fitness training exercises into a plan for... - [The Ultimate Low Testosterone Supplement Guide - A Top 5 List](https://piit.co.uk/the-ultimate-low-testosterone-supplement-guide-top-5/): Taking a low testosterone supplement may boost your natural testosterone levels back to pre-declined levels, and thus restore your overall energy... - [The 5 Best Shoulder Exercises For Your Workout](https://piit.co.uk/the-5-best-shoulder-exercises-for-your-workout-in-2022/): The Dumbbell lateral raise is the first exercise within the best shoulder exercises list for a reason. This exercise is your main avenue for wide... - [6 Powerful Ways To Lose Weight Without Calorie Counting - In 2022](https://piit.co.uk/6-ways-to-lose-weight-without-calorie-counting-in-2022/): Ah, the age-old weight-loss question... Is it even possible to lose weight without calorie counting? Especially in 2022 with all the fad diets which... - [Top 10 Benefits of a Fitness Coach](https://piit.co.uk/top-10-benefits-of-a-fitness-coach-training-piit/): An Introduction to Fitness Coaches - Beginner Series There are many hurdles to jump over when starting out in the... - [The 5 benefits of CBD for Fighters](https://piit.co.uk/the-5-benefits-of-cbd-for-fighters/): Why CBD for Fighters? "CBD for fighters? " It sounds like an unexplored term, but many athletes across disciplines are... - [15 Reasons You Should Take CBD](https://piit.co.uk/15-reasons-you-should-take-cbd/): In 2018 the United Kingdom officially legalised cannabis for medical use. Although hemp production has been legal in the UK... - [Top 6 Vegetarian and Vegan Supplements You Should Try Now](https://piit.co.uk/top-5-vegetarian-and-vegan-supplements-you-should-try-now/): Debates have long been had about the practicality of vegetarian and vegan supplements or diets in respect to weightlifting... - [Can You be a Meat-Free Weightlifter?](https://piit.co.uk/can-you-be-a-meat-free-weightlifter/): Only with the Right Strategy Can a weightlifter really build muscle without eating meat? Tricky question for most weightlifters, but... - [In 2022 Is CBD Flower Legal in the UK?](https://piit.co.uk/in-2022-is-cbd-flower-legal-in-the-uk/): You may have seen the flower on the counter and thought to yourself "How are they doing this?” or even "Is CBD Flower Legal in the UK?" - [Proper Dieting – Why You Should Skip the Fads](https://piit.co.uk/proper-dieting-why-you-should-skip-the-fads/): The Importance of Simplicity For most, the road to a perfect body is never easy. With many distractions along the... - [Nutrition, Realistic Goals & Exercise for Anxiety/Depression](https://piit.co.uk/nutrition-realistic-goals-exercise-for-anxiety/): But there is another alternative; exercise for anxiety. It has been proven that setting realistic goals, exercise, and nutrition can be effective in diminishing symptoms relating to anxiety and depression. - [Exercise and Spirituality: How the Two Intertwine](https://piit.co.uk/exercise-and-spirituality-how-the-two-intertwine/): 'Exercise' is a dreaded word for many 'Exercise and spirituality', how do these intertwine you may ask, well in this... - [How Lifting Weights Benefits Your Life](https://piit.co.uk/how-lifting-weights-benefits-your-life/): A Brief Introduction Every time you think of weight lifting, the image of chiseled chests and bulked-up muscles come to... - [Learn CBD - Everything You Need to Know About CBD](https://piit.co.uk/learn-cbd-everything-you-need-to-know-about-cbd/): An Introduction to CBD What a year 2020 is and has been, utter chaos. But what does chaos bring? New... - [Why You Should be Drinking Coffee for Fitness](https://piit.co.uk/why-you-should-be-drinking-coffee-for-fitness/): Coffee does not only just have general benefits. You can specifically utilise it for better gains in the gym. Discover the amazing uses of Coffee for Fitness! - [The Only 5 Recovery Supplements you NEED](https://piit.co.uk/the-only-5-recovery-supplements-you-need/): Recovery supplements, what are they? How can they help me? Are they a miracle pill, or a hoax? These are some questions often raised, that we'll look at. - [The Worlds Best Ladies Fitness Guide](https://piit.co.uk/worlds-best-ladies-fitness-guide/): Ladies fitness seems to be a bit overlooked in the modern day testosterone fuelled fitness environment. Take back control with this Women's Guide. - [Pure Sport CBD Review 2023 - CBD Oil, Balm & Capsules](https://piit.co.uk/pure-sport-cbd-review-2023/): Read our in-depth Pure Sport CBD Review. Covering their CBD Oil Tincture, CBD Balm & CBD Capsules. Used and tested by us for 30 days, - [3 Perfect Weight Loss Programs for Woman to be Ripped](https://piit.co.uk/3-perfect-weight-loss-programs-for-woman-to-be-ripped/): Often weight loss programs for woman are filled up with just nonsense! In all honesty weight loss, or to be more specific fat loss. Is about being in a deficit. - [The Perfect 5 Exercises for your Leg Day](https://piit.co.uk/perfect-5-exercises-for-your-leg-day-for-muscle-gains/): A perfect leg day. "Is there such a thing?" you may ask. Well, although an unpopular part of the body to train, it must not be forgotten. If you want equality. - [The Only Home Workout You Need During COVID-19](https://piit.co.uk/the-only-home-workout-you-need-during-covid-19/): An introduction to the Lockdown Workout During these hard times it may be hard to stay motivated with everything that... - [The 5 Best Natural Muscle Gainer Supplements](https://piit.co.uk/the-best-5-natural-muscle-gainer-supplements/): To get started with this topic of muscle gainer supplements. You must understand that this is by far the most convoluted and fraudulent topic in the fitness. - [The 5 Greatest Isolation Exercises for an Aesthetic Physique](https://piit.co.uk/the-5-greatest-isolation-exercises-aesthetic-physique/): In this addition to Fit Piit. We are going to dive into isolation exercises. These are exercises that you must use if you wish to acquire a V tapered physique. - [The Worlds Best 5 Exercises for Lower Back Workouts](https://piit.co.uk/the-worlds-best-5-exercises-for-lower-back-workouts/): Introduction to Lower Back Workouts In another addition the the beginners' workout series, based off of the ultimate beginner workout... - [Ultimate 5 Best Compound Exercises](https://piit.co.uk/ultimate-5-best-compound-exercises/): Best Compound Exercises Introduction In this addition we will follow up from the Beginner Workout guide, in investigating what the... - [The Greatest 5 Forearm Exercises for Your Workout](https://piit.co.uk/the-greatest-5-forearm-exercises-for-your-workout/): Greatest 5 Forearm Exercises Introduction So for this entry, we'll investigate the forgotten world of forearm exercises. Unless you're blessed... - [The Best Top 5 Testosterone Food Cheat-sheet](https://piit.co.uk/the-best-top-5-testosterone-food-cheat-sheet/): Introduction to Testosterone Food Testosterone, testosterone, testosterone. That word that we seem correlate with crazy gains and mass size. Well,... - [The World's 4 Best Bicep Workout Exercises](https://piit.co.uk/the-worlds-4-best-bicep-workout-exercises/): Best Bicep Workout Exercises Intro The 5 Best Bicep workout Exercises. Often the hallmark of a 'bro-split'. The Biceps seem... - [Absolute Best 5 Back and Bicep Workout exercises](https://piit.co.uk/absolute-best-5-back-and-bicep-workout-exercises/): Back and Bicep workout introduction The Back and Bicep workout. This is another entry to our beginner workout series that... - [Best 5 Lower Chest Workout Exercises](https://piit.co.uk/best-5-lower-chest-workout-exercises-for-growth/): Lower Chest Workout Introduction The Lower Chest Workout, the second entry to our workout basics series. Including the similar Upper... - [Top 5 Best Upper Chest Workout Exercises](https://piit.co.uk/top-5-best-upper-chest-workout-exercises-beginner/): In this guide we will look at the top 5 best upper chest workout exercises The chest, the most famous muscle of the body. Partly thanks to all the gym bro's. - [The 100% Ultimate Beginner Workout Program Built For Success](https://piit.co.uk/ultimate-beginner-workout-program-for-success/): New year, a new you. Start off 2020 on the best foot forward with our ultimate Beginner Workout Routine for 2020. Get the best Workout Advice for Beginners. --- # # Detailed Content ## Pages ### Terms of Service - Published: 2022-05-10 - Modified: 2022-05-10 - URL: https://piit.co.uk/terms-of-service/ 1. Terms By accessing the website at https://piit. co. uk, you are agreeing to be bound by these terms of service, all applicable laws and regulations, and agree that you are responsible for compliance with any applicable local laws. If you do not agree with any of these terms, you are prohibited from using or accessing this site. The materials contained in this website are protected by applicable copyright and trademark law. 2. Use License Permission is granted to temporarily download one copy of the materials (information or software) on BuiltByGo LTD’s website for personal, non-commercial transitory viewing only. This is the grant of a license, not a transfer of title, and under this license you may not:modify or copy the materials;use the materials for any commercial purpose, or for any public display (commercial or non-commercial);attempt to decompile or reverse engineer any software contained on BuiltByGo LTD’s website;remove any copyright or other proprietary notations from the materials; ortransfer the materials to another person or “mirror” the materials on any other server. This license shall automatically terminate if you violate any of these restrictions and may be terminated by BuiltByGo LTD at any time. Upon terminating your viewing of these materials or upon the termination of this license, you must destroy any downloaded materials in your possession whether in electronic or printed format. 3. Disclaimer The materials on BuiltByGo LTD’s website are provided on an ‘as is’ basis. BuiltByGo LTD makes no warranties, expressed or implied, and hereby disclaims and negates... --- ### The-Fitness-Directory.com Acquired - Published: 2020-07-17 - Modified: 2021-03-16 - URL: https://piit.co.uk/the-fitness-directory-com-acquired/ - Folder: Aquired Pages Piit. co. uk acquired The-Fitness-Directory. com The Comprehensive Fitness Directory & Workouts A fitness directory. The bible to the average gym bro (definition found in this beginner workout guide). Or in this case an all you need to know a-z guide to what's involved in aspects of modern day 'gym' focused lifestyle. Although fitness can be many, many things. And used for such things such as muscle growth, weight loss as in the weight loss programs for woman guide, or even eating the right foods to boost your testosterone levels as seen in testosterone foods list. In this case I'm going to be specifically focusing on lifting. However, that's not to say that's all that will be included. For a comprehensive guide to becoming a fully fledged gym bro, you must check out the beginner workout guide. For a brief introduction, there are three main aspects of modern day fitness. Those three aspects are; Weightlifting, Cardio and Diet / Supplements including CBD! Which helped me massively in recovery as you can see here in the Pure Sport CBD review. They all must come together in a trifecta for you to be able to reach your ultimate health and aesthetic goals. Usually speaking, lifting takes the limelight and is shunned by the other 2 but you'll soon see the importance of cardio and diet. Fitness directory: Weightlifting Weightlifting can be defined simply as; 'A sport or activity where the individual proceeds to lift heavy objects for health and fitness or competitive... --- ### PerformanceFoods.co.uk Acquired - Published: 2020-07-17 - Modified: 2021-03-16 - URL: https://piit.co.uk/performancefoods-co-uk-acquired/ - Folder: Aquired Pages Piit. co. uk acquired PerformanceFoods. co. uk The Ultimate Performance Food? It's CBD. Read Our Pure Sport CBD Oil Review Performance food? Is there such a thing as a 'performance food'? How do we classify food as performance food? Diet and food in terms of fitness is a vastly misunderstood topic. Food is obviously our main source of energy. But different foods can be eaten for specific objectives, as you'll see in the Testosterone food guide For example, if you're expecting to lift heavy weights. That will be utilising fast twitch muscle fibres, such as the one in the lower chest workout guide. It may be wise to eat a diet consisting of high amounts of Creatine, such as meats. With the aim of increasing the levels of ATP (Adenosine triphosphate) in your body. Or, if you were to have a LISS workout (low intensity steady state) such as jogging. It may be wise to eat something with a high amount of Carbohydrates/Sugar. Such as a piece of fruit, white bread or pasta prior to working out. As the sugar or 'glucose' in the Carbohydrates are quickly broken down and transferred into a hormone called Insulin. These are just a couple uses of food. But as I will explain below, there are many things we can use 'performance foods' for. Performance Food for Dieting Dieting is tough. I know that personally from years of trial and error. The fitness industry is a wash with all different types of theories as... --- ### TurnAroundYourHealth.co.uk Acquired - Published: 2020-07-16 - Modified: 2021-03-16 - URL: https://piit.co.uk/turnaroundyourhealth-co-uk-acquired/ - Folder: Aquired Pages Piit. co. uk acquired TurnAroundYourHealth. co. uk Discover Our Beginner Workout to Start Turning Around Your Health! Fitness. What does it mean to be fit? How do I get fit? These are all questions that we've asked ourselves. Whether you're in a bit of a rut, want to lose fat, or just simply want to improve your health. Fitness is certainly part of the answer. But there are many parts of 'fitness' as you'll see in the beginner workout guide. However, there are 2 main cogs in the machine; diet and exercise. There are other minor parts of the machine that make up the final '20%' let's say. Such as maximising your natural testosterone by eating conveniently named, 'testosterone food'. The food on that list is great for boosting your natural levels of Testosterone whilst keeping you fit and healthy. There's also curtain supplements that can be beneficial in aiding your fitness journey. As you'll see in this Pure Sport CBD review I discuss the positive experience I had with the Muscle & Joint cream. Especially in aiding recovery and pain reduction. Or you could want certain muscle gainer supplements to assist you in building mass naturally. So, now that the major players have been exposed. I'm going to divulge into the nitty-gritty of how to really turn around your health for the better. No matter where you are in life this article will certainly give you a head start. Diet Diet is a very misunderstood topic. But no one... --- ### Affiliate & Association Disclosure - Published: 2020-07-15 - Modified: 2021-03-16 - URL: https://piit.co.uk/affiliate-disclosure/ Our website may contain affiliate marketing links, which means we may get paid commission on sales of those products or services we write about. Alongside this, we strive to never let any affiliate products effect our reviews or recommendations, it does not contribute to the overall product review in any way. You will never be charged a fee for shopping through one of our affiliate links. You may even get a discounted rate and we will make a small commission. Our editorial content is not influenced by advertisers or affiliate partnerships. Our blog often links to other great websites in order to provide you with a complete comprehensive experience. We are in no way associated with any other website that we provide links to. 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You can also request a detailed product review. - Published: 2020-02-12 - Modified: 2021-03-16 - URL: https://piit.co.uk/reviews-guest-posts/ If you're interested in having a Guest Post published on our site, please fill out the form below, making sure to highlight as much about the content as possible. To be published on Piit. co. uk - we require that all content be unique & original. We're always keen to test and review the latest products within this niche. We do not charge for product reviews, though we do require the product in order to write impartial, trusted reviews. So please be aware that in order for us to review your product, you will need to send us the product. JTVCZmx1ZW50Zm9ybSUyMGlkJTNEJTIyMSUyMiU1RA== --- ### Privacy Policy - Published: 2019-11-19 - Modified: 2022-05-10 - URL: https://piit.co.uk/privacy-policy/ Your privacy is important to us. It is BuiltByGo LTD’s policy to respect your privacy regarding any information we may collect from you across our website, https://piit. co. uk, and other sites we own and operate. 1. Information we collect Log data When you visit our website, our servers may automatically log the standard data provided by your web browser. It may include your computer’s Internet Protocol (IP) address, your browser type and version, the pages you visit, the time and date of your visit, the time spent on each page, and other details. Device data We may also collect data about the device you’re using to access our website. This data may include the device type, operating system, unique device identifiers, device settings, and geo-location data. What we collect can depend on the individual settings of your device and software. We recommend checking the policies of your device manufacturer or software provider to learn what information they make available to us. Personal information We may ask for personal information, such as your: NameEmailSocial media profilesDate of birthPhone/mobile numberHome/Mailing addressWork addressPayment information 2. Legal bases for processing We will process your personal information lawfully, fairly and in a transparent manner. We collect and process information about you only where we have legal bases for doing so. These legal bases depend on the services you use and how you use them, meaning we collect and use your information only where: it’s necessary for the performance of a contract to which you are... --- ### Home > Discover the most effective ways to improve your Wellbeing through our; Health, Fitness, Bodybuilding & Workout Guides for Beginners. - Published: 2019-01-02 - Modified: 2022-10-21 - URL: https://piit.co.uk/ Get our Latest Articles Straight to your Email every Monday --- --- --- ## Posts ### Why Incorporating Balance Training Can Help Prevent Injuries - Published: 2024-11-10 - Modified: 2024-11-10 - URL: https://piit.co.uk/why-incorporating-balance-training-can-help-prevent-injuries/ - Categories: Fitness & Bodybuilding Introduction In the realm of fitness and wellness, balance training often takes a backseat to more prominent workouts like aerobic and strength training. However, integrating balance exercise into your routine is crucial for injury prevention and overall physical health. Let’s explore the importance of balance training and how it can protect you from injuries while enhancing your health and physical ability. Understanding Balance Training Balance training improves your ability to maintain balance by working on your centre of gravity and stability. This type of exercise targets both static balance (holding a position without movement) and dynamic balance (maintaining stability during movement). Balance training improves coordination and helps build core muscles, which play a crucial role in physical fitness and wellbeing. According to Public Health England, balance is important for many activities, including walking, standing up from a seated position, and even brushing your teeth. Balance requires the coordination of muscles, joints, and your balance system to keep you stable. Incorporating these exercises can improve balance and reduce the risk of falling, especially for older adults. The Importance of Balance Training for Injury Prevention Balance exercises can help reduce the risk of falling by improving stability and coordination. Poor balance can lead to balance problems, increasing the likelihood of injury. Incorporating balance training into your routine helps strengthen the muscles needed to maintain balance and prevent falls, particularly in older adults. Balance training is one of the four types of exercise recommended by the American Heart Association for improving health and... --- ### Exploring the Benefits of Ashwagandha: A Natural Adaptogen for Stress Relief > Discover how ashwagandha, a medicinal herb, can improve sleep and support overall health. Learn about its benefits, possible side effects, and more. - Published: 2024-11-10 - Modified: 2024-11-10 - URL: https://piit.co.uk/exploring-the-benefits-of-ashwagandha-a-natural-adaptogen-for-stress-relief/ - Categories: Wellness, Health & Nutrition - Tags: Supplements Introduction Feeling a bit overwhelmed lately? You're not alone. In today's fast-paced world, stress and anxiety have become unwelcome companions for many of us. But what if nature offered a remedy? Enter ashwagandha, a natural adaptogen that's been turning heads in the wellness community. Let's dive into what makes this ancient herb a modern-day hero for stress relief. What Is Ashwagandha? Ashwagandha, scientifically known as Withania somnifera, is an evergreen shrub native to India, the Middle East, and parts of Africa. Often referred to as "Indian ginseng" or "winter cherry," this medicinal herb has been a staple in Ayurvedic medicine for over 3,000 years. A Brief History In traditional Ayurveda, the use of Withania somnifera is classified as a Rasayana, which means it's used to promote youth and longevity. Ancient healers believed that the root extract of ashwagandha could rejuvenate the body and mind, boosting vitality and overall health. Ashwagandha has been used to improve physical and mental stamina. Benefits of ashwagandha include stress reduction, enhanced memory, and improved sleep quality. The Name Behind the Herb The name "ashwagandha" comes from the Sanskrit words "ashva," meaning horse, and "gandha," meaning smell. Legend has it that the herb's roots have a distinct horse-like aroma, symbolising strength and vitality. It's said that consuming ashwagandha may impart the strength and stamina of a horse. The Science Behind Ashwagandha So, what's all the buzz about? Recent scientific studies have started to validate many of the traditional claims associated with ashwagandha. Adaptogens Explained Ashwagandha is... --- ### How to Create an Effective Workout Plan for Your Fitness Level - Published: 2024-11-08 - Modified: 2024-11-08 - URL: https://piit.co.uk/how-to-create-an-effective-workout-plan-for-your-fitness-level/ - Categories: Fitness & Bodybuilding, Weight Loss Introduction So, you've decided it's time to get serious about your health and fitness, but you're not quite sure where to start. Crafting an effective workout plan tailored to your fitness level can seem daunting, especially if you're a beginner or new to the gym. But don't worry—we've got you covered! In this guide, we'll walk you through everything you need to know to create your own workout plan that fits you like a glove. Understanding Your Fitness Level Before diving into any exercise routine, it's crucial to understand your current fitness level. Knowing where you stand helps you set realistic fitness goals and choose exercises that suit you best. Are you a complete beginner, or have you been dabbling in physical activity for a while? Maybe you're returning after a hiatus. Whatever the case, assessing your fitness level is the first step in creating an effective workout plan. Start by evaluating your strength, endurance, flexibility, and balance. Simple tests like timing how long you can hold a plank, counting how many reps of push-ups you can do, or seeing how far you can jog without stopping can provide valuable insights. Don't be too hard on yourself—everyone starts somewhere, and the goal is to improve your fitness gradually. Understanding your fitness level also helps prevent injuries. If you push yourself too hard too soon, you risk overexerting your muscles and joints, increasing the risk of injury. On the flip side, underestimating your abilities might lead to a workout routine that... --- ### Healthy Eating Tips: How to Eat Healthy on a Busy Schedule - Published: 2024-11-07 - Modified: 2024-11-07 - URL: https://piit.co.uk/healthy-eating-tips-how-to-eat-healthy-on-a-busy-schedule/ - Categories: Health & Nutrition Introduction In today’s fast-paced world, it can feel challenging to eat healthy, especially when you're juggling a hectic schedule. When we're busy, it's easy to let healthy eating fall by the wayside. With limited time to cook, sticking to a balanced diet might seem like a luxury. But maintaining a nutritious lifestyle doesn't have to be complicated. With a few clever hacks, you can prioritize healthy eating—even when life gets hectic. Let’s dive into tips for eating healthy that make it easier to make healthy choices, save time, and help keep you on track with your health goals. Plan Ahead to Save Time One of the best ways to maintain a healthy diet, even on a busy schedule, is to plan and prep your meals. By planning your weekly meals and making smart choices in advance, you're less likely to rely on unhealthy foods when life gets busy. The Benefits of Meal Planning Meal planning is an incredible time-saver. It helps you avoid last-minute unhealthy decisions and reduces the temptation to reach for less nutritious food options. Planning meals also makes it easier to make healthy choices and encourages healthy eating habits. How to Start Meal Prep Choose a day to meal prep: Many people find Sundays ideal, but choose a time during the week that suits you. Write a shopping list based on your meal plan: Having a clear list keeps you focused during grocery shopping and encourages you to stock up on healthy foods. Batch cook and prep... --- ### The Pros and Cons of a Ketogenic Diet for Weightlifters and Bodybuilders - Published: 2024-11-06 - Modified: 2024-11-06 - URL: https://piit.co.uk/the-pros-and-cons-of-a-ketogenic-diet-for-weightlifters-and-bodybuilders/ - Categories: Fitness & Bodybuilding, Weight Loss Introduction The ketogenic diet, commonly known as the keto diet, has gained a reputation for quick weight loss, enhanced mental clarity, and sustained energy levels. For weightlifters and bodybuilders, however, it's essential to understand how following a ketogenic diet aligns (or clashes) with their fitness goals, especially if those goals include building muscle, increasing muscle mass, and improving strength. In this article, we'll explore the pros and cons of a ketogenic diet for weightlifters and bodybuilders and share practical tips for those interested in trying it as a way to build muscle on the keto diet. What Is the Ketogenic Diet? The ketogenic diet involves drastically cutting carbohydrates (typically below 50 grams per day) and increasing fat intake to around 70–75% of daily calories. This type of diet shifts the body's metabolism into a metabolic state called ketosis, where it starts burning fat instead of glucose (from carbs) as its primary fuel source. While glucose normally powers high-intensity exercises, in ketosis, the liver converts stored fats into molecules called ketones, which serve as an alternative energy source for the brain and muscle tissue. Typical keto meals focus on high-fat, low-carb ingredients like eggs, fatty cuts of meat, cheese, oils, butter, and low-carb vegetables. For weightlifters and bodybuilders used to relying on carbs for strength and explosive power, this switch to a high-fat diet can be a big shift. Many bodybuilders use carbohydrates to fuel their workouts and support muscle growth, so transitioning to a low-carbohydrate diet requires careful planning to... --- ### Digital Detox for Wellness: Why Reducing Screen Time Could Improve Your Mental Health > Discover how a digital detox can help improve your mental wellness. Unplugging from your smartphone offers essential benefits for a healthier, happier life. - Published: 2024-11-04 - Modified: 2024-11-04 - URL: https://piit.co.uk/digital-detox-for-wellness-why-reducing-screen-time-could-improve-your-mental-health/ - Categories: Wellness Introduction In today’s fast-paced digital world, we're constantly surrounded by screens and digital devices such as smartphones, tablets, and computers. Whether it’s our smartphones, mobile phones, computers, or even gaming consoles, the sheer volume of screen time and digital device usage can sometimes feel overwhelming. But have you ever thought about what cutting down on screen time could do for your mental health? If you're spending too much time on your devices, welcome to the world of digital detox—a way to reconnect with yourself and the real world around you. What Is a Digital Detox? A digital detox, or digital detoxification, is simply a break from technology—whether that’s your smartphone, computer, or even gaming devices. It's all about consciously choosing to unplug from the digital world, taking a break from digital devices, allowing yourself some time off from constant notifications, news feeds, and emails, and breaking the constant connection to digital media. Think of it as a mini-vacation from your screens. Instead of mindlessly scrolling through social media platforms or refreshing your emails, a digital detox can encourage you to spend your time improving your relationship with your phone by setting it aside and engaging with family, pursuing a hobby, or even just enjoying some peace and quiet. It’s like pressing the ‘reset’ button for your mind, giving you valuable time away from screens. Why We All Need a Break We all know the perks of technology, but there’s also a downside. Excessive screen time can lead to stress, anxiety... --- ### Dynamic and Static Stretching: What's the Difference and Why It Matters? > Discover the key differences between dynamic and static stretching. Learn how each type enhances flexibility and optimizes your workout for better performance. - Published: 2024-11-03 - Modified: 2024-11-03 - URL: https://piit.co.uk/dynamic-and-static-stretching-whats-the-difference-and-why-it-matters/ - Categories: Fitness & Bodybuilding Introduction Stretching is important: it's the one thing we know we should do but often forget. For gamers, desk workers, and athletes alike, stretching can help keep us agile, help prevent injuries, and, yes, even boosts our game time stamina. Today, let’s dive into the two main types of stretching—dynamic stretching and static stretching—and explore the difference between static and dynamic stretches, when and how each type of stretch should be used. What Is Dynamic Stretching? Dynamic stretching is all about movement. It’s an active stretch that involves moving parts of your body through their full range of motion to activate muscles and prepare them for more intense activity. This stretching involves active movements, making it an essential part of any warm-up routine. Think of it as waking up your muscles, giving them a heads-up that they’re about to be used. Dynamic stretches are ideal as a dynamic warm-up. They gradually increase your heart rate, improve blood flow, and help muscles get loose and ready to perform. For example, leg swings, arm circles, or walking lunges are excellent dynamic stretches. These movements are especially useful for those who play fast-paced games or sports that involve a lot of running and jumping, like football or rugby. Benefits of Dynamic Stretching Stretching Improves Flexibility and Mobility: Dynamic stretches help increase your range of motion by moving joints through their full range of motion. This stretching technique can significantly increase flexibility over time. Reduces Risk of Injury: By warming up your body, dynamic... --- ### The Sweet Benefits of Dark Chocolate: A Twice-a-Day Delight > Often seen as a mere indulgence, Dark Chocolate actually holds a treasure trove of health benefits. From improving heart and brain health to boosting mood and mental well-being. - Published: 2023-11-13 - Modified: 2023-11-13 - URL: https://piit.co.uk/the-sweet-benefits-of-dark-chocolate-a-twice-a-day-delight/ - Categories: Health & Nutrition, Wellness A Dark Chocolate Intro Welcome to a Chocolaty Journey of Wellness! Picture this: A world where indulging in your chocolate cravings not only satisfies your taste buds but also boosts your health! That's right, we're talking about the dark, luscious, and richly flavored dark chocolate. Far from being a guilty pleasure, dark chocolate, especially when enjoyed in moderation, emerges as a surprising ally in your health and fitness regimen. But wait, isn't chocolate supposed to be a diet no-no? Here's the twist: Not all chocolate is created equal. Dark chocolate, with its high cocoa content and minimal processing, stands out from its milkier and sweeter counterparts. It's packed with nutrients and bioactive compounds that can positively influence your health. In this article, we're going to unwrap the layers of dark chocolate and reveal why incorporating this delicious treat into your diet – not once, but twice a day – could be a game-changer for your health. We'll explore the scientific backing behind these benefits, focusing on how dark chocolate isn't just a treat for the taste buds but also a boon for your body. So, let's embark on this chocolaty journey of discovery, where each bite brings you closer to understanding the delightful and healthful secrets of dark chocolate! What Makes Dark Chocolate a Health Powerhouse? The Heart of the Matter: Flavanols Key Ingredient: Flavanols Flavanols are the shining stars in the universe of dark chocolate. These are not just any ordinary nutrients; they are potent antioxidants that play a... --- ### Hydration and Athletic Performance: What You Need to Know - Published: 2023-05-16 - Modified: 2023-05-16 - URL: https://piit.co.uk/hydration-and-athletic-performance-what-you-need-to-know/ - Categories: Health & Nutrition, Fitness & Bodybuilding, Wellness Hydration is a fundamental aspect of health that is often overlooked, particularly in the context of athletic performance. Adequate hydration is critical for physiological functions, and any imbalance can significantly affect an athlete's performance and wellbeing. In this comprehensive guide, we will explore the importance of hydration, its impact on athletic performance, and practical strategies to maintain optimal hydration. Understanding Hydration Hydration refers to the body's absorption of water. Human bodies are approximately 60% water, and this vital fluid is involved in almost every bodily function. It aids in the regulation of body temperature, supports digestion, enables nutrient transport, lubricates joints, and is a crucial component of our cells and bodily tissues. In the context of athletic performance, hydration takes center stage due to the body's increased fluid loss during physical exertion. As the body's temperature rises during exercise, it sweats to cool down, losing water and essential electrolytes in the process. This fluid loss needs to be counterbalanced with fluid intake to prevent dehydration, which can impair performance and potentially lead to serious health complications. The Science of Hydration and Athletic Performance The intricate link between hydration and athletic performance is well-documented in scientific literature. Let's delve deeper into how hydration impacts various aspects of performance. Physical Performance Physical performance can be severely hampered by inadequate hydration. A study published in the Journal of Strength and Conditioning Research found that dehydration equivalent to 2% of body weight could negatively impact athletic performance. This effect is seen because water is... --- ### Can Type-2 Diabetes Really go into Remission? - Published: 2023-05-10 - Modified: 2023-05-10 - URL: https://piit.co.uk/can-type-2-diabetes-really-go-into-remission/ - Categories: Health & Nutrition, Wellness Type-2 diabetes is a chronic condition that is characterized by high blood sugar levels and affects millions of people worldwide. For years, people have been searching for ways to reverse or "cure" this disease. But can type-2 diabetes really go into remission? In this article, we'll explore the concept of diabetes remission, the factors that contribute to achieving it, and the scientific evidence supporting its possibility. What is Type-2 Diabetes Remission? Understanding what type-2 diabetes is fundamental before delving into the concept of remission. Type-2 diabetes transpires when the body either becomes resistant to insulin or doesn't produce enough of it, leading to elevated blood sugar levels. Over time, high blood sugar levels can lead to severe health complications, including heart disease, stroke, kidney disease, and vision loss. Type-2 diabetes remission is a state where blood sugar levels are consistently within the normal range without the need for diabetes medications. It's crucial to understand that remission does not equate to a "cure" for diabetes. Instead, it's a state where the condition is under control and well-managed. Remission of type-2 diabetes can be classified into three categories: Partial remission is when blood sugar levels are higher than normal but below the diabetic threshold for at least one year without the use of diabetes medications. Complete remission is when blood sugar levels are within the normal range for at least one year without the use of diabetes medications. Prolonged remission is when complete remission lasts for at least five years. Factors Contributing... --- ### Intermittent Fasting: A Comprehensive Guide for Beginners - Published: 2023-04-26 - Modified: 2023-04-26 - URL: https://piit.co.uk/intermittent-fasting-a-comprehensive-guide-for-beginners/ - Categories: Health & Nutrition, Weight Loss Intermittent fasting (IF) has gained significant popularity in recent years as an effective weight loss strategy and a way to improve overall health. This comprehensive guide will help you understand intermittent fasting, its benefits, potential dangers, and how to get started. The article will cover the science behind intermittent fasting, the various methods, and tips for success. The Science of Intermittent Fasting Intermittent fasting revolves around the idea of allowing your body to enter a fasted state regularly, giving it a break from constant digestion and promoting various health benefits. In a fasted state, the body undergoes several physiological changes, such as: Insulin levels: Insulin levels drop, allowing the body to access stored fat for energy. Human growth hormone (HGH): HGH levels increase, promoting muscle growth and fat loss. Cellular repair: The body initiates cellular repair processes, including autophagy, which helps remove waste from cells. Gene expression: Changes in gene expression occur, resulting in protection against diseases and improved longevity. These physiological changes contribute to the numerous health benefits associated with intermittent fasting. Intermittent Fasting Methods There are several methods of intermittent fasting, each with its own unique pattern of eating and fasting. The most popular methods include: The 16/8 method: Fasting for 16 hours a day and eating during an 8-hour window. This method is also known as the Leangains protocol, popularized by fitness expert Martin Berkhan. The 5:2 method: Eating normally for five days a week and restricting calorie intake to 500-600 calories on two non-consecutive days. This... --- ### The Power of 11: Unleashing the Benefits of Daily Press-ups - Published: 2023-03-21 - Modified: 2023-03-21 - URL: https://piit.co.uk/the-power-of-11-unleashing-the-benefits-of-daily-press-ups/ - Categories: Fitness & Bodybuilding, Health & Nutrition, Weight Loss, Wellness Press-ups, also known as push-ups, are a fundamental bodyweight exercise that can provide numerous health benefits when performed regularly. In this article, we explore the advantages of incorporating a modest goal of 11 press-ups per day into your fitness routine. Although this number may seem arbitrary, you will soon discover that even a small commitment to exercise can lead to significant improvements in your health and well-being. Enhanced Muscular Strength and Endurance Performing 11 press-ups daily engages multiple muscle groups, including the chest, shoulders, triceps, core, and lower back. Over time, this consistent practice helps to build muscular strength and endurance, making everyday tasks easier to perform and potentially reducing the risk of injury during physical activities. Improved Cardiovascular Health The physical exertion involved in completing 11 press-ups per day increases your heart rate and promotes better blood circulation. This consistent cardiovascular activity helps to strengthen your heart, reducing the risk of heart disease and stroke over time, and contributing to overall cardiovascular health. Weight Management Incorporating 11 press-ups into your daily routine can contribute to weight management by burning calories and increasing your metabolism. Combined with a balanced diet and other physical activities, this consistent exercise can help maintain a healthy weight, reducing the risk of obesity-related health issues. Increased Bone Density Regular press-ups are a weight-bearing exercise that stimulates the production of new bone tissue. This increase in bone density can help maintain optimal bone health throughout your life and reduce the risk of developing osteoporosis, a condition... --- ### Why is Protein Essential for Muscle Building? - Published: 2023-03-08 - Modified: 2023-02-28 - URL: https://piit.co.uk/why-is-protein-essential-for-muscle-building/ - Categories: Fitness & Bodybuilding, Health & Nutrition - Tags: Almonds, Cheese, Diet Since both protein and the amino acids are the building blocks of your body’s muscle tissues, many experts connect protein consumption with muscle gains. Protein acts for the body like the bricks do for the house. Amino acids are very significant for human growth. Our bodies make many amino acids, but nine essential amino acids (EAAs) need to be taken through food or supplements because the body cannot produce them. You must instead eat EAAs from foods like meat, soy, beans, and nuts. Maximizing muscle protein synthesis can be assured with a diet rich in amino acids. Leucine, an amino acid, is involved in a number of anabolic or muscle-building physical processes. Since sufficient Leucine levels cause muscle protein synthesis, it is termed as "Leucine trigger principle. " Amino acids, which are the protein's building blocks, aid in muscle tissue repair and maintenance. Protein is crucial for gaining muscle mass. Protein aids in your post-workout recovery because muscle tissues become slightly torn during a physical activity. The proper quantity of protein must be consumed if you want to develop a healthy physique. Protein is one of the essential building blocks for lean tissue, the muscular mass, and bone density, and that's only the beginning. Protein is actually required for every physiological process. Despite the fact that it is essential, most health-conscious individuals are unaware of how or why of protein consumption. In fitness and weight-reduction industry, numerous fallacies exist about this essential building component. Actin and Myosin are two protein filaments,... --- ### Are You Exercising Too Much? - Published: 2023-03-07 - Modified: 2023-02-28 - URL: https://piit.co.uk/are-you-exercising-too-much/ - Categories: Wellness, Fitness & Bodybuilding - Tags: Exercise, Exercising, Over-Exercising Is There Such a Thing as Over-Exercising? It is an undeniable fact that exercise brings numerous benefits to your health and is directly linked to a fresher, more energetic, and longer life. Multiple health experts have emphasized the importance of regular exercise, who state that less exercise often results in health complications and laziness. Given its immense importance, many people have taken it upon themselves to dedicate their time to this regime and motivate others to do the same. This, however, may not always bring fruitful results for the doer. Even though exercise is beneficial for your health, doing it excessively brings adverse impacts to your mental as well as physical well-being. Just like all things in the world, you should strive to attain a perfect balance between resting and exercising for optimal results. Unfortunately, in many cases, people become addicted to the rush after extensive periods of exercising or love how responsive, light and better they feel after finishing their workout routine. No matter what the case is, over-exercising can ultimately bring drastic impacts on your body and, therefore, must be avoided at all costs. There are a few pointers that you must know to prevent yourself from crossing the thin line between regular and over-exercising. First and foremost, remember that most experts advise exercising for a duration of 30 to 60 minutes at most, as an average person. Of course, you can extend this period if you are a professional athlete or preparing for an upcoming competition. But for... --- ### Sleep Hacks that Actually Work - Published: 2023-03-06 - Modified: 2023-02-28 - URL: https://piit.co.uk/sleep-hacks-that-actually-work/ - Categories: Wellness - Tags: Hacks, Problems, Restful, Sleep Many of us have trouble falling asleep and staying asleep. It's always annoying to toss and turn all night long because it feels like having zero energy reserves the next day.   To ensure a restful night's sleep without interruptions, people from all over the world have created their own sleeping rituals and hacks, supported by some evidence. Please continue reading to find out. Sleep Hacks Covered Are you restless in the middle of the night, twisting and tossing in bed? Are you watching the hands of the clock slowly move closer and closer to the time when the alarm is set to go off? Does it feel like you'll never be able to get the sleep you need? You are not the only one experiencing this. This is a reality for many people who suffer from the anguish of insomnia and sleeplessness and spend each night fighting against their inability to fall or stay asleep. Sleep is a natural process in creatures. While you sleep, your mind and body work tirelessly to restore your energy. Not getting enough sleep can have serious consequences for your emotional and physical well-being. Half of respondents in a study conducted by the Mental Health Foundation reported that poor sleep contributed to greater levels of anxiety and sadness. Sleep deprivation is associated with an increased risk of establishing cardiovascular disease and diabetes, which can accelerate ageing, and have a substantial effect in the fatalities that occur because of car accidents. The very next time you have trouble... --- ### Veganism and Bodybuilding: Can They Work Together? - Published: 2023-03-05 - Modified: 2023-02-28 - URL: https://piit.co.uk/veganism-and-bodybuilding-can-they-work-together/ - Categories: Fitness & Bodybuilding, Health & Nutrition - Tags: Bodybuilding, Together, Veganism There are many reasons why people go vegan. It can be to prevent the exploitation of animals, or simply because people want to be healthy. No matter the reason, going vegan can help you explore new recipes and acquire tastes you never even thought existed before. If you are a bodybuilder, it is understandable how you might be reluctant to embrace this new life. There is a common misconception that bodybuilders cannot go vegan because of the proteins and other nutrients they can only find in meat. Bu, is this claim true? Can veganism and bodybuilding work together? What are the advantages and disadvantages of consuming a plant-based diet while you build muscles? If all of these questions are revolving around your head, this article is for you! Keep reading below to find all the answers. Can You Be Vegan and a Bodybuilder? Well, as surprising as it might sound, vegan bodybuilding is not an oxymoron. It can be difficult to understand how a bodybuilder; someone whose goal is to make muscles and needs a nutritious diet, can consume a plant-based diet and have as much energy and muscle as they might like to have with their meat-based exercise regimen. As a whole, a bodybuilder requires a combination of strength training and a good diet so that they can simultaneously lose fat and put-on muscle. While there is no denying the fact that following veganism can be challenging, especially if you regularly workout, but it is not impossible. Yes, you... --- ### The Best Nootropics and Adaptogens for Sex Drive - Published: 2023-03-04 - Modified: 2023-02-27 - URL: https://piit.co.uk/the-best-nootropics-and-adaptogens-for-sex-drive/ - Categories: Wellness - Tags: Boosting, Drive, Tips What are Adaptogens and Nootropics? Have you ever heard of the terms “adaptogens” and “nootropics”? And have you wondered what they mean and how effective they are? Well, you have landed to the right page and need to wonder no longer because it is exactly what this article describes. Adaptogens refer to ingredients, which are present in natural substances, such as mushrooms and plants. They aid in curing problems that you may experience such as stress, fatigue, and anxiety. There are some food items which contain adaptogens, for instance, mushrooms, liquorice root, nettle, and moringa. But to be regarded as an adaptogen, the ingredients should possess three main qualities. Those qualities include being able to promote homeostasis, helping the body de-stress, and being non-toxic when consumed. Apart from consuming adaptogens in the form of food, they can be consumed in other ways as well. For instance, they are available in the form of supplements and liquids. It is reported that there are at least 70 recognized forms of adaptogens. Nootropics, however, are a little different as compared to adaptogens. That is so because compared to adaptogens, which are natural. Nootropics are usually found in the form of drugs or synthetic supplements, and they aid in improving the mental and cognitive functions of a person; however, they aid in relaxation and work like mood boosters.  Apart from drugs, nootropics are available in other forms as well, such as powders and liquids, and they are also available in herbal and synthetic forms. You may... --- ### Is Midnight Snacking Unhealthy? - Published: 2023-03-03 - Modified: 2023-03-08 - URL: https://piit.co.uk/is-midnight-snacking-unhealthy/ - Categories: Health & Nutrition - Tags: Specialists, Time, Unhealthy Some people consume most of their calories at night for reasons other than hunger. Midnight munching may be an emotional eater's way of dealing with anxiety, dullness, or solitude. The certain time of the day and the metabolic rate are linked. It means that it’s likely that your metabolism has significantly slowed down during evening and night times when your body naturally slows down. This also implies that midnight snacking is entirely unhealthy and increases the risk of gaining weight and other health-related complications. Specialists in healthcare sector most commonly advise not to go to bed with a full stomach and give three hours to the digestive system to complete its function; otherwise, you're leaving yourself vulnerable to heartburn and stomach discomfort. Be grateful if you haven't had indigestion, acid reflux, or an upset stomach. Lying down after snacking may cause the acid to rise again and sleeping makes these problems worse. Late night snacking while going to bed can amend the capability to recall things correctly the next day. Blood pressure increase because of late-night overeating also impairs the cardiovascular system and our ability to sleep. Pain in the head, which is frequently caused by high blood pressure, can be uncomfortable. It can be a symptom of a major problem like a heart attack. It might cause blood sugar levels to rise, which might cause illness. During normal intake routine, your body absorbs nutrients more easily; however, you may not get all the nutrients and advantages from the meals you are eating.... --- ### Anti-Aging Secrets You Need to Know - Published: 2023-03-02 - Modified: 2023-02-27 - URL: https://piit.co.uk/anti-aging-secrets-you-need-to-know/ - Categories: Wellness - Tags: Exposure, Smoking, Sun No matter how many medications you use or surgeries you get, the aging process is one of the human body's most natural and inevitable occurrences. With time, our faces start losing their youthful fullness and instead get drier, thinner, and wrinklier, depending upon our genes. The medical term for this change is known as intrinsic aging. A variety of factors can contribute to premature or timely aging. And although you cannot stop all of them, you can diminish their effects by incorporating certain habits into your lifestyle to look younger than you really are. This type of aging, which is dependent on our lifestyle choices and can be controlled by taking preventive measures, is called extrinsic aging and will be the main topic of our discussion today. The common symptoms of aging include the appearance of facial lines, wrinkles, and dried, thin skin. But fortunately, dermatologists state that these signs can be avoided by following a few anti-aging secrets and making changes to your surroundings and day-to-day choices. Causes of Premature Aging Extrinsic aging describes the impact our environment and other preventable factors have on our skin's aging process. Our skin starts exhibiting signs of premature aging as we grow older and witness changes in our environment and other lifestyle variables. It is usually caused by preventable factors that can otherwise be easily managed or avoided. Prolonged sun exposure Limiting sun exposure is one of the top celebrity anti-aging secrets, and it is understandable to know why.   Sun exposure can accelerate... --- ### How to Achieve a Hormonal Balance with Adaptogens - Published: 2023-03-01 - Modified: 2023-03-08 - URL: https://piit.co.uk/how-to-achieve-a-hormonal-balance-with-adaptogens/ - Categories: Wellness, Health & Nutrition - Tags: Adaptogens, Balance, Symptoms What are Adaptogens? Have you ever experienced abundance of stress at any point in your life? There can be many causes behind it, for instance, trouble at work, home, or school. Situations like financial or health crisis also aid in increasing the stress that people generally experience. After experiencing any kind of stress, have you ever wondered about something which can aid you in reducing the stress? Well! Adaptogens are exactly what you are looking for. Adaptogens refer to ingredients, which are present in mushrooms and plants, and they aid in curing conditions like stress, fatigue, and anxiety. Some food items also contain adaptogens, for instance, turmeric, holy basil, and maca. It is, however, a reality that all plants cannot be regarded as adaptogens. That is because a plant must contain three qualities to be graded as an adaptogen. First, it should be non-toxic when consumed in normal quantities. Second, it should help your body deal with stress. Third, it should aid in returning your body’s balance. The third quality is also known as homeostasis. Many forms of adaptogens exist in food items, supplements, or even in liquid form. It is important to understand that adaptogens cannot be used to cure someone who has experienced chronic or long-term stress. That is because they are proven to work well only for a short amount of time, which is generally less than six months. The reason behind it is when you regularly consume adaptogens, your body gets used to them and then they... --- ### Your Sleeping Patterns Are Affecting Your Mental Health - Published: 2023-02-28 - Modified: 2023-02-28 - URL: https://piit.co.uk/your-sleeping-patterns-are-affecting-your-mental-health/ - Categories: Wellness - Tags: Health, Mental, Patterns, Sleeping The Link Between Sleep and Mental Health Do you often have trouble sleeping at night? Are you finding yourself tossing and turning, unable to find the right spot? While these problems may seem like no big deal at first, in the long run, they end up affecting your mental health. If you experience insomnia, which is the inability to fall asleep, you’re not alone. Insomnia is a severe problem in many parts of the world. About 33% of the world's population suffers from insomnia.  Moreover, the Centers for Disease Control and Prevention (CDC) report that a third of Americans are sleep-deprived. Most people don't get enough sleep due to work and commitments. This results in people resorting to stimulants like caffeine to keep us up. It’s quite easy to overlook sleep and think it is not essential for maintaining a healthy mental state. But what you may not know is just how vital sleep is for good cognitive functions. That’s why we’re exposing the connection between mental health and good sleep in this article. Read on to find out more about how your sleeping patterns may end up affecting your mental health. How Your Sleeping Patterns Are Affecting Your Mental Health Sleep is closely linked to your mental health. Getting a good night’s rest boosts your cognitive functions and keeps your mind healthy and active. On the flip side, a lack of sleep leads to anxiety, depression, and other mental disorders. Moreover, insomnia often leads to other behavioural changes. These range... --- ### Are You Getting Sick Too Often? - Published: 2023-02-27 - Modified: 2023-02-27 - URL: https://piit.co.uk/are-you-getting-sick-too-often/ - Categories: Wellness - Tags: Human, Sick Human beings are, without a doubt, the most superior species on this planet. We have achieved marvels in all aspects of life, including architecture, astronomy, travel and medicine. However, despite this progress, we are still powerless and completely fragile in the face of severe diseases produced due to various causes. Even though medications and remedial tonics help offer protection against them, some people still fall victim to numerous diseases. If you also happen to fall under this unfortunate category and have grown tired of visiting different specialists and consuming multiple supplements, then you have landed in just the right place. In this blog post, we have collated every possible reason behind you falling sick, along with some helpful tips to help with recovery. So, without further delay, let's get started. What Causes You to Get Sick Often or Not Recover Do you dread winters because of the impending doom it brings to your health? If yes, you should know that you are not alone in this battle against seasonal colds, flu and many other diseases that can completely drain your body's energy and resilience. According to statistics, adults get an average of two to three colds yearly, whereas children catch these colds more frequently. Bearing in mind that this flu is contagious and therefore passed on from one another rapidly, a person can take anywhere between a week to ten days to fully recover. Of course, this span is not the same for every person and entirely depends on the... --- ### CBD and Skincare: Does it Work? - Published: 2023-01-25 - Modified: 2023-01-25 - URL: https://piit.co.uk/cbd-and-skincare-does-it-work/ - Categories: Wellness - Tags: CBD, Skincare Whether it's candles, cocktails, clothing, or chocolates, CBD is in everything, and everywhere you can possibly imagine. And recently, it has managed to take the beauty and skincare industry by storm. From creams and lip balms to moisturisers and sunscreen, an array of these hemp-infused products is available in stores worldwide. But the question is: Does CBD Works? And is it safe to slather on your skin? Read our blog post to find the answers and the boons of this buzzy ingredient for your skin. What is CBD? CBD, short for Cannabidiol, is a substance obtained from the Cannabis sativa plant. Unlike its famous cousin, tetrahydrocannabinol or THC, CBD is not psychoactive and does not get its users high. In fact, it can potentially help those in recovery by alleviating withdrawal symptoms. With roots in South Asia, Cannabidiol is said to be first used around 750 B. C for medicinal reasons.  Currently, it is advertised as a multi-purpose ingredient with unlimited health benefits. These benefits include: Offsetting depression and anxiety Treating epilepsy syndromes Alleviating PTSD symptoms Helping with opioid addiction Reducing the symptoms of sclerosis Relieving muscle and joint pain Lowering diabetic complications Protecting against neurodegenerative disorders  Inhibiting the symptoms of arthritis But exactly how does CBD cause these effects? As stated in this article, CBD interacts with your brain and body through the endocannabinoid system, or ECS, which is responsible for maintaining homeostasis. The ECS also controls multiple biological functions, including mood, pain, pleasure, sleep, fertility, appetite, and memory. And whenever something... --- ### The Best Mushroom Supplements for Bodybuilders - Published: 2023-01-24 - Modified: 2023-01-24 - URL: https://piit.co.uk/the-best-mushroom-supplements-for-bodybuilders/ - Categories: Wellness - Tags: Bodybuilders, Mushroom, Supplements Looking for the best mushroom supplements for your bodybuilding needs? If so, you have reached your destination. But first, let's start with the basics. What are Mushroom Supplements? Mushroom supplements are exactly what they claim to be. They are said to entail various medical benefits that seem almost supernatural. From increased energy, better muscle recovery, immune support to heart health, and improved cognition, these mushroom supplements can act as a natural remedy for multiple conditions. However, the one benefit that most people are unaware of is that these mushrooms are ideal for athletes and Bodybuilders.  They increase their stamina and enable them to do more work without feeling sore. With such benefits, it is no surprise that mushroom supplements are increasingly becoming popular. But, with so many different species, choosing the right supplement for your needs can be challenging. But don't worry. In this blog post, we will highlight the physical benefits of mushrooms, how they work, their recommended dosage, and their side effects to help you incorporate them successfully into your life. The Physical Benefits of Mushroom Supplements: Mushrooms are a major component of people's diet. The U. S. Department of Agriculture estimates that the typical American consumes about three pounds of mushrooms annually. They are excellent functional food that can boost the flavor of your meals without adding a lot of fat, calories, or sodium. Aside from adding a gourmet touch to your food, these are some of the other physical benefits of mushroom supplements: Less Risk of... --- ### What are Nootropics and How Do They Work? - Published: 2023-01-23 - Modified: 2023-01-23 - URL: https://piit.co.uk/what-are-nootropics-and-how-do-they-work/ - Categories: Wellness - Tags: Boost, Nootropics What are Nootropics? Whether you are a student wanting to excel in exams, an adult with a hectic routine, or a retired elderly with nothing to do, having a healthy and sharp brain can benefit you anyhow. From processing information to carrying out daily activities, it is the core organ of the body and, therefore, should be taken proper care of. And that is where Nootropics come in. The term Nootropics is used to represent chemicals or substances that can boost the brain's performance and cognition. Nootropics are substances that can have a positive and enhancing effect on the capacity and performance of the human brain. They are also referred to as "Smart Drugs" and "Cognition Enhancers. " Nootropics can be of two types; Prescription and Non-Prescription or Over-the-counter Nootropics. Prescription Nootropics are those classified by FDA as medicines to treat health conditions. These nootropics have proven to be very effective in treating symptoms of ADHD, Narcolepsy, Alzheimer’s, etc. The other category is of Non-Prescription Nootropics. As the name indicates, these are not legally recognised as medications. And their primary function is to improve the performance of your brain. These nootropics also positively affect memory, attention span, focus, and learning ability. Some examples of Non-Prescription Nootropics are creatine and caffeine. While these nootropics can't treat a disease, they can help prevent its occurrence by promoting overall health. What's All the Hype about? Are they worth it?   In this hyper-competitive world, everyone wants to succeed and take the edge. And,... --- ### Best Nootropics Pre-Work Out Supplements - Published: 2023-01-07 - Modified: 2023-01-19 - URL: https://piit.co.uk/best-nootropics-pre-work-out-supplements/ - Categories: Wellness - Tags: Nootropics, Pre-Work, Supplements Want to feel more focused and alert while you work out? If yes, this blog post on Best Nootropics Pre-WorkOut Supplement might be exactly what you need. Pre-workout supplements contain ingredients that boost cognitive function, allowing you to concentrate better and have more energy during your workout sessions. But, before getting to our point, let’s have a quick recap of what nootropics are. Nootropics in a Nutshell Nootropics are the drugs that most people use in an attempt to increase mental alertness, concentration, and memory, as well as for wakefulness and energy boosts. Therefore, these are also sometimes referred to as "smart pills" or "cognitive enhancers. " Nootropics can be of many different types. From pharmaceutical drugs used to treat conditions such as narcolepsy or dementia to healthy foods and supplements for improving mood, nootropics are beneficial for people of all groups and ages. Even though it is beyond the scope of this article to cover the vast benefits of these magic pills, these are the best-known advantages of nootropics: Helps with long-term and short-term memory, storage, learning, recall, and encoding. Improves mental performance by optimising focus, attention, and speed processing. Increases creativity and motivation Maintains overall brain health through brain cell regeneration and protection Promotes sleep and relaxation Fights fatigue and exhaustion Nootropics can show these benefits through multiple mechanisms of action. As proposed by the researchers, the potential methods through which nootropics induce this effect includes: Optimises Brain Energy: Nootropics facilitate energy production, which supports brain cells and enables their normal... --- ### Simple Methods to Relieve and Reduce Stress - Published: 2023-01-05 - Modified: 2023-01-19 - URL: https://piit.co.uk/simple-methods-to-relieve-and-reduce-stress/ - Categories: Wellness - Tags: Pressure, Stress Stress as We All Know it Stress is a word that is not new for most of us. Individuals suffer from stress every day because of health issues, family problems, and work or financial issues. From feeling anxious, afraid or nervous to being impatient, irritable, and overwhelmed, the symptoms of stress lie on a vast spectrum and can vary from person to person. And while you cannot control these stress-inducing circumstances, you can certainly manage how you tackle them. However, since intensified stress levels can negatively affect your wellbeing, it is essential to adopt effective stress relieving strategies to protect your body and mind. In this blog post, we will discuss the different causes, symptoms, and stress relief methods. So, keep reading to find out! Common Causes of Stress Numerous factors can induce stress, and the intensity of these factors is connected to the intensity of stress. From preparing for your exam to watching an important game, the reason for stress can vary for everyone. These are a few common causes of stress: Being under pressure Significant changes in your life Worrying about things or overthinking Not having control over a particular situation A busy, burdensome routine  Experiencing hate, discrimination, or abuse Loneliness Injury or Illness Losing or starting a new job Exams, assignments, and deadlines Becoming a parent Getting married, breaking up, or divorce Complicated relationships with parents, children, siblings, or friends Symptoms of Stress Stress can affect our behavior, emotions, mind, and body in several ways. But these symptoms can vary greatly among... --- ### CBD Benefits & Uses: What's the Hype? > For those who don't know, Cannabidiol or CBD is a chemical found in the plant Cannabis Sativa, commonly known as hemp or Cannabis. - Published: 2023-01-04 - Modified: 2023-01-04 - URL: https://piit.co.uk/cbd-benefits-uses-whats-the-hype/ - Categories: Wellness, Health & Nutrition - Tags: CBD What is CBD? For those who don't know, Cannabidiol or CBD is a chemical found in the plant Cannabis Sativa, commonly known as hemp or Cannabis. Approved as a prescription drug you can use CBD supplements without any fear. And since some CBD products have lower amounts of this chemical, they are regarded as food supplements and can be integrated into your diet plan. Aside from CBD, Cannabis sativa contains about 80 bioactive chemicals. THC or Delta-9-tetrahydrocannabinol is another prominent one which is more potent than CBD. This means that while CBD does influence the brain, its effects are nowhere near as severe as the ones THC entails. CBD has been continually linked with many health benefits for ages. For instance, it is prescribed by many specialists to counter the effects of epilepsy and treat dystonia, Crohn's disease, Parkinson's, and many more. Why is CBD so Popular: CBD is one of the most popular choices among people, thanks to its numerous health benefits. Studies have shown that it can act as an effective remedy against several mental illnesses, such as depression, anxiety, and PTSD. Another study proved that because CBD is non-invasive and non-psychoactive in nature, it does not cause addiction or side effects. This further increases its usefulness and makes it a go-to choose among people. Benefits of CBD: As mentioned above, the benefits CBD possesses are endless, making it desirable and famous among scientists and people. Some of the well-known benefits of CBD include: 1. Relieves pain: Cannabidiol has been a source... --- ### What is a Plant-Based Diet? - Published: 2022-12-12 - Modified: 2022-12-12 - URL: https://piit.co.uk/what-is-a-plant-based-diet/ - Categories: Wellness - Tags: #diet A diet excluding meat, dairy, and eggs and incorporating whole plant foods such as grains, legumes, fruits, and vegetables is often called a plant-based diet. Plant-based foods are low in fats and calories while containing high quantities of fiber, vitamins, and minerals. Simultaneously, you can also get all the necessary proteins, calcium, and other nutrients by consuming a variety of these meals. The benefits of such a diet are endless. A plant-based diet can reduce the risk of obesity, type 2 diabetes, heart disease, and other illnesses. And not to mention the fact that it is far more pocket-friendly than the alternate option. The Benefits of a Plant-Based Diet: Reduced Risk of Type 2 Diabetes: Eating a diet incorporating fruits, vegetables, legumes, nuts, and whole grains can be linked to a lower risk of type 2 diabetes. This experiment conducted by JAMA Internal Medicine concluded that natural, plant-based dietary choices could reduce the chances of diabetes. Type 2 diabetes is caused when the beta cell function of the pancreas decreases. This can result in a drop in blood sugar levels and cause hypoglycemia. A randomized trial discovered that after just 16 weeks of following a plant-based diet, individuals had enhanced beta cell function and insulin sensitivity compared to the control group, along with reduced belly fat and lower body mass indices (BMIs). This further concluded that aside from treating type-2 diabetes, a plant-based diet can aid in weight management and cause weight loss. Lower Blood Pressure: According to the Physicians Committee for Ethical Medicine, high... --- ### The 6 Types of Mushrooms That Will Boost Your Health - Published: 2022-10-21 - Modified: 2022-10-21 - URL: https://piit.co.uk/the-6-types-of-mushrooms-that-will-boost-your-health/ - Categories: Wellness - Tags: Chaga, Cordyceps, Lion's Mane, Mushrooms, Reishi, Shiitake, Turkey Tail Mushrooms are a type of fungus that have been used for centuries in traditional medicine. They offer a variety of health benefits, and can be a great addition to your diet. In this article, we will discuss four types of mushrooms that are known for their health-boosting properties. Chaga, Lion's Mane, Reishi, Cordyceps, Shiitake & Turkey Tail all have unique benefits that can improve your health in different ways. So if you're looking for an easy way to boost your well-being, adding mushrooms to your diet is a great place to start! Chaga Mushrooms Chaga mushrooms are a type of medicinal mushroom that grows in cold, mountainous regions around the world. Chaga supplements are made from the extracted Chaga extract and are taken orally. Chaga supplements are available in capsules or tinctures. Chaga supplements are used for a variety of purposes, including boosting the immune system, reducing inflammation, and fighting cancer. Chaga mushrooms contain a wide variety of bioactive compounds, including polysaccharides, beta-glucans, and triterpenes. Chaga supplements are generally considered safe, but they can cause some side effects, such as stomach upset and diarrhea. Chaga supplements should be taken with caution if you have a history of allergies or immune system disorders. Chaga mushrooms can also be eaten fresh or cooked. When cooked, Chaga mushrooms have a smoky flavor and can be used in soups or stews. Chaga mushrooms are a good source of vitamins B and D and minerals such as potassium and zinc. Lion's Mane Mushrooms Lion's mane... --- ### How to Combat Fatigue and Increase Your Energy Levels - Published: 2022-10-05 - Modified: 2022-10-11 - URL: https://piit.co.uk/how-to-combat-fatigue-and-increase-your-energy-levels/ - Categories: Wellness, Health & Nutrition Everyone has those days when they feel tired and down. However, constantly feeling fatigued and exhausted is not usual and can be due to many factors such as stress, nutrient deficiencies, or an underlying medical condition. Tiredness can adversely affect work execution, daily life, and social connections. Finding the cause behind fatigue is a challenging task for many doctors. Nevertheless, they view this issue seriously and try to find its hidden reason. What is Fatigue? The basic definition of fatigue is the absence of energy and inspiration (both physical and mental). And often comes hand-in-hand with drowsiness, a term that depicts the need to sleep. Besides tiredness, other symptoms, such as muscle weakness, can sometimes be mistaken for fatigue. However, most people immediately feel better (usually in hours to about a day) by lessening their movement. It is essential to know that fatigue is a symptom, not an illness. Numerous sicknesses can lead to fatigue, which can be physical, mental, or a combination of both. Depression and other mental issues are one of the primary causes of fatigue, according to this article. People with fatigue usually encounter certain problems, even though the severity of these problems can differ for every individual. Lack of inspiration or motivation to do anythingTiring out quickly even after minimal movement or workStruggling to maintain focus and memory to start or finish an activity. Other words that can portray fatigue include: Dormant,Drowsy,Absence of energyBroken down,Exhausted,DiscomfortConstant feeling of tiredness Fatigue Symptoms Fatigue frequently occurs alongside other diseases... --- ### What CBD Feels Like in Your Body - Published: 2022-10-03 - Modified: 2022-10-03 - URL: https://piit.co.uk/what-cbd-feels-like-in-your-body/ - Categories: Health & Nutrition, Wellness Does CBD really get you high? How does it feel in your body? These are commonly asked questions in the world of CBD use. It makes perfect sense if you are in this boat as well, considering how close CBD products are with marijuana. Let’s take a close look at CBD, what it means, and of course, answers to some common questions you might have. What is CBD? First things first! What exactly is CBD? Well, CBD or Cannabidiol is one of the hundreds of natural compounds extracted from the cannabis plant. Unlike its other notorious counterpart, Tetrahydrocannabinol or THC, CBD is more like the family's good kid. While THC makes you feel high, CBD does not. Instead, it merely induces the feeling of relaxation. It has a soothing effect that makes you feel calm and relaxed without necessarily getting you high. Among its various benefits, research has proven that CBD potentially helps alleviate pain and other severe symptoms from chronic illnesses in people. Additionally, the component has the potential to promote sleep, reduce inflammation, and even reduce anxiety. Does CBD Make You Feel High? As we’ve seen, CBD does not make you high. But to fully understand why, we have to dive a bit into the science of it all. You’d be surprised to find out that your body naturally produces cannabinoids. It has an Endocannabinoid system that creates and receives cannabinoids. The system does this through two receptors: CB1 AND CB2 receptors. Now, onto the cannabis and how it all... --- ### Fact VS Fiction: Do Sports Supplements Really Work? > Sports Supplements - Published: 2022-09-30 - Modified: 2022-09-30 - URL: https://piit.co.uk/fact-vs-fiction-do-sports-supplements-really-work/ - Categories: Health & Nutrition Sports supplements! What's the use? These are not your usual supplements for your daily dietary intake; these are supplements specifically designed to help you reach your athletic goals. They are clearly here to stay and are a part of how we train, exercise, and work out. But despite their evident reach and acceptance, a lot of people are still not sure whether this billion-dollar industry is the world’s biggest scam or if these supplements are the real thing. Let’s learn more about sport supplements and whether they are worth your time. What is a Sports Supplement? Let’s start with the basics: just what are sport supplements? Simply put, sports supplements are powders, drinks, capsules, bars, or pills used to build muscle, improve endurance, and lose weight. They are considered to be an addition to an already wholesome diet. Athletes or active adults have different dietary requirements than, say, someone with a sedentary lifestyle. Therefore, supplements are used to achieve individual fitness objectives, improve athletic performances, cater to nutrient deficiencies, and generally meet nutritional needs. What Science Says About Sports Supplements? So, does science support the use of sport supplements? Let’s take a look. An international survey was carried out to find the prevalence of the use of supplements among athletes. It was found that two-thirds of 3,887 adolescent and adult, field and track athletes used one or possibly more diet-related supplements. They contained cocktails of ingredients like creatine, caffeine, amino acids, vitamins, and mineral salts. Similar studies have been carried out in colleges all... --- ### The Best Mushroom Supplements for Your Mental Health - Published: 2022-09-29 - Modified: 2022-09-29 - URL: https://piit.co.uk/the-best-mushroom-supplements-for-your-mental-health/ - Categories: Health & Nutrition, Wellness According to World Health Organisation(WHO), around 450 million people are victims of mental health conditions, making it one of the greatest potential threats worldwide. These mental illnesses are particularly common nowadays, but fortunately, we have many resources and tools in our hands that can help. Medicinal mushrooms certainly take the lead in this list thanks to their unique constituents and multiple benefits. But exactly how do mushrooms affect the brain? And what are some of the best mushroom supplements for your mental health? Continue reading this post to find out! Mushrooms and Your Mental Health Mushrooms are fabulously known for the countless health benefits they possess. From boosting immunity and heart health to maintaining skin and gut flora, they certainly are the ultimate natural remedy. In addition, increasing evidence shows that eating these fungi can also benefit mental health due to certain abundant nutrients in them. Another study states that people who consume mushrooms are less likely to suffer from mental disorders like depression. The scientists account this to ergothioneine, an antioxidant found in mushrooms which is responsible for protecting brain cells from stress and other damage. Experiments show that these particular compounds can also prevent many mental illnesses, such as bipolar disorder, schizophrenia and depression. Other mushrooms contain potassium which is recognised for lowering anxiety, while some gourmet varieties such as Lion's Mane help certain critical nerves survive through the expression of BDNF, a nerve growth factor. Mushrooms also comprise vital nutrients for the brain, including zinc, selenium, vitamins... --- ### 10 Ways to Improve Your Health - Published: 2022-09-14 - Modified: 2022-09-14 - URL: https://piit.co.uk/10-ways-to-improve-your-health/ - Categories: Wellness, Health & Nutrition 1. Take your time eating. Did you know that eating too fast can lead to a weight increase? According to research studies, faster-eating people are more likely to be overweight than those who eat slower. One study found that this was 115 percent more likely for middle-aged women. After eating, the body releases 'fullness hormones' that inform your brain that you've had enough and that it's time to stop. But, since this process can take up to 20 minutes, fast people may eat excessive amounts of food only to be able to receive this signal afterward - that's why you may experience the post-buffet bloat feeling you get after eating a delicious meal. If you're next in line for dinner, take the time to eat slowly and notice the impact on your appetite. 2. Drink more water. You've probably heard of the phrase "drink eight glasses of water a day"; however, most people don't follow this advice and often take their total intake of liquids instead, which generally includes coffee, sodas, and other drinks. The human body isn't comprised of beers or soft drinks, however. Based on your age, around 60% of your body is water. There are many benefits to drinking more water. It assists us in controlling the number of calories we consume, helps to energize muscles, keeps our kidneys in good condition, and helps hydrate the skin. If you're hydrated by drinking water, you'll also be less tempted to drink sweet or unhealthy drinks. 3. Read nutrition... --- ### The #1 Effective Boxing HIIT Workout For Improved Fitness - Published: 2022-05-17 - Modified: 2022-05-23 - URL: https://piit.co.uk/the-1-effective-boxing-hiit-workout-for-fitness/ - Categories: Fitness & Bodybuilding Welcome back. In this article, we're focusing on a boxing HIIT workout primarily for fat loss, but also for keeping you generally fit and healthy. Don't worry if you're new to boxing, all the exercises below can be done by beginners. Just give it a try, you might find a new hobby. If you're experienced in boxing, even better! You won't have any trouble getting started. So, without further ado let's begin with the boxing HIIT workout. HIIT Explained Before we jump into this boxing HIIT workout, it's important to understand what 'HIIT' actually is. Below are a few of the common questions revolving around HIIT. I've also briefly gone into HIIT in my 'cardio for belly fat' article. What Is HIIT? 'Hiit' refers to high-intensity interval training. It's a method of primarily cardiovascular training that includes periods of high-intensity movement paired with short periods of rest or lower intensity. What's The Purpose Of Hiit? HIIT has many purposes. Some of these are; fat loss, duration training, improving explosiveness and a form of training that saves time. To name a few. How Is Hiit Performed? As mentioned, generally HIIT includes intense periods of high output movement matched with short rest or lower intensity periods. An example would be; 2 minutes jogging and 30 seconds sprinting. You'd then perform a number of these sets back-to-back. The Benefits Of A Boxing Hiit Workout Fat Loss The first benefit and probably what most are here for is fat-loss. A boxing HIIT workout or... --- ### 15 Perfect High-Calorie Meals For Bulking List > In this article, we're focusing on high-calorie meals for bulking. Another bulking post... I know it must be getting repetitive by now if you're following... - Published: 2022-05-10 - Modified: 2022-05-10 - URL: https://piit.co.uk/15-perfect-high-calorie-meals-for-bulking-list/ - Categories: Fitness & Bodybuilding, Health & Nutrition In this article, we're focusing on high-calorie meals for bulking. Another bulking post... I know it must be getting repetitive by now if you're following my recent articles. However, bulking at best has some serious confusion around it, and at worst has some straight-up lies. In this article, I'm laying out my favourite 15 high-calorie meals for bulking. They'll get you packing on the most amount of muscle in the shortest amount of time. Now that's been covered, let's jump straight in. Different Types Of Bulking Ultimately bulking is bulking, however, there are 2 popularised ways to bulk, of which you can use these high-calorie meals for bulking to do. Depending on your health needs, time and preferences you can choose one or the other. Dirty Bulking Dirty bulking refers to eating in a surplus without too much care for the health ramifications of the foods you consume. Ultimately you could eat whatever, as long as you're in a surplus. Clean Bulking Clean bulking refers to still eating in a surplus, but with more care around the health qualities of the food you consume. For example, if you're clean bulking you'll most likely prioritise 'clean' and whole foods rather than junk food. The 15 Best High-Calorie Meals For Bulking So do you want to clean or dirty bulk? Both work and both have their benefits and limitations. Whichever you choose, you can adapt the high-calorie meals for bulking below to fit your choice. 1. Mass Gainer Smoothie/Shake An obvious choice.... --- ### How To Cut After Bulking - The #1 Ultimate Guide > In this article, we're focusing on how to cut after bulking. So you've bulked up gained weight, muscle mass and unfortunately fat. - Published: 2022-05-07 - Modified: 2022-05-07 - URL: https://piit.co.uk/how-to-cut-after-bulking-the-1-ultimate-guide/ - Categories: Fitness & Bodybuilding, Health & Nutrition In this article, we're focusing on how to cut after bulking. So, you've bulked up gained weight, muscle mass and unfortunately fat. Now it's time to cut and get lean, but how is this done? It can be difficult to do properly, if done wrong you may lose all the muscle you've gained. In this article, we'll dive into how to cut after bulking properly, step by step. So, let's begin. Understanding Different Types Of Dieting First, it's important to understand the 3 main types of dieting and their uses in regard to bodybuilding. Understanding Bulking What Is Bulking? Since you're reading this 'how to cut after bulking' article, it's assumed that you already have knowledge on the topic of dieting. But in case you're new to dieting I'll break it down anyway. Bulking is the practice of consuming more calories than your body needs to function on a daily basis. This is usually from high calorie-dense foods such as these. This amount will vary from person to person, usually, the recommended amount is 500 calories over the daily maintenance amount. What Is Bulking for? Bulking is used primarily to gain weight, muscle, and strength and to progress in the gym. However, the obvious side effect of this is fat gain. Most bodybuilders will cycle on and off through phases of bulking, maintenance and cutting throughout the year. However, it isn't as necessary as people think... Personally, I only cut and 'main gain'. I don't see the purpose in bulking... --- ### The 5 Best Supplements For Bulking - Published: 2022-04-22 - Modified: 2022-04-22 - URL: https://piit.co.uk/the-5-best-supplements-for-bulking/ - Categories: Health & Nutrition The Pain Of Bulking Bulking is fun for some, and pure pain for others. It depends if you're a 'hard gainer' or not (if such a thing exists). So to expedite the process for you, I've created a list of the best supplements for bulking. Hopefully, they'll make your bulking experience easier. These supplements should make it easier for you to gain weight and muscle. I've also created a list of the best muscle gaining supplements if you'd like more insight into this topic. Understanding Bulking Fundamentally, all that matters is consuming more calories than your body needs. This can 100% be done through food alone. Supplements help speed up the process. They're faster than preparing food, fairly cheap and easily transportable. So, you should look at the best supplements for bulking as a 'helping hand' rather than a staple of your bulk. The 5 Best Supplements For Bulking 1. Mass Gainer What Is It? A mass gainer is on the best supplements for bulking list for a reason. It's a monstrous way to consume a boatload of calories quickly. It typically contains a focus on Whey protein with other ingredients such as Coconut sugar, Cacao powder, Oats and many more. How Does It Help Mass gainer simply floods your stomach with calories, fast. If you're struggling with consuming large amounts of food throughout the day, mass gainer may be your answer. How Much Should You Take? The typical recommended amount ranges from 200 to 400 grams, depending on the... --- ### The Best 5 High Calorie Foods For Bulking > Are you struggling to bulk up? Well, these high calorie foods for bulking may be for you. The following foods are, in my experience the optimal... - Published: 2022-04-20 - Modified: 2022-04-20 - URL: https://piit.co.uk/the-best-5-high-calorie-foods-for-bulking/ - Categories: Health & Nutrition Are you struggling to bulk up? Well, these high calorie foods for bulking may be for you. The following foods are, in my experience the optimal choices when trying to stack on weight. Avoid The Dirty Bulk When doing their first bulk, most dirty bulk. Meaning they'll eat anything and everything under the sun without tracking calories or macros. This will make you heavier, but most of this weight will be pure fat. When it's time to cut again, you don't want to have to be cutting for half a year. You may have to do this if you mess up your bulk. It's not fun trust me. If you're looking to start a cut soon, be sure to check out our proper dieting article. So, when eating high calorie foods for bulking, it's vital you don't consume too many calories throughout the bulk. Do it intelligently, 500 surplus calories per day is an advisable rate. How Do You Find Your Bulking Calories? As mentioned above, it's advisable to eat 500 extra calories per day. Before you're able to do that you'll need to know how many calories your body needs to maintain itself, or your maintenance calories. The simple way to do this is by visiting this calorie calculator tool. It's the one I use personally. They're not always 100% accurate, so you'll have to see how many calories work for you. However, generally the calculator is fairly accurate. 5 High Calorie Foods For Bulking As promised, below are... --- ### The Breakthrough Of Virtual Training In Fitness - The Important Must-Know Pros & Cons > Is virtual training good for you and your goals? What are the pros and cons? These are just some of the common questions that follow the notion... - Published: 2022-04-19 - Modified: 2022-04-19 - URL: https://piit.co.uk/breakthrough-of-virtual-training-in-fitness-pros-cons/ - Categories: Wellness, Fitness & Bodybuilding Ah, yes virtual training for fitness, a new age phenomenon ushered into the fitness mainstream's consciousness all thanks to the big C... Like it or not, virtual training is a dominating force in the fitness industry today and only seems to be growing. Is virtual training good for you and your goals? What are the pros and cons? These are just some of the common questions that follow the notion of virtual training in fitness. So today we'll explore this topic in more depth. An Introduction To Virtual Training We've all heard the term 'virtual training', but what does it really mean in terms of fitness? In this section, I'll be covering the introductory questions you may have surrounding the topic. What Is Virtual Training? The term 'virtual training' refers to a type of instructional/informative activity that is performed using interactive technology. This technology allows you to take part remotely. How Common Is Virtual Training? During Covid-19, virtual training within fitness was the dominant force when compared to the traditional in-person practice. However, since the restrictions have lifted people have returned to in-person fitness instruction. But, the number of people involved in some type of fitness via virtual training appears to still be the dominant force. What's The Future Of Virtual Training? As mentioned previously, virtual training for fitness is at an all-time high, that won't be declining any time soon. In fact, it will only rise as interactive technology improves with functionality. An example of this would be organisations... --- ### The #1 V Taper Workout You Need To Be Doing > A good v taper workout will take you the distance if your goal is aesthetics based. This article aims to break down the why, what and how you can... - Published: 2022-04-12 - Modified: 2022-04-22 - URL: https://piit.co.uk/the-1-v-taper-workout-you-need-to-be-doing/ - Categories: Fitness & Bodybuilding v taper workout Why You Should Focus On A V Taper Workout A good v taper workout will take you the distance if your goal is aesthetics based. This article aims to break down the why, what and how you can use a v taper workout in your training plan. So, let's get started. What Is A V Taper? A v taper in terms of bodybuilding is a phrase associated with a physique that generally has a small waist, wide shoulders and wide back. Why The V Taper For Aesthetics? If you're focused on aesthetics, a v taper workout will be your primary training focus. This way you'll be prioritising the most important muscles for building a good v taper. What's The Appeal Of A V Taper? Interestingly, in men waist to shoulder ratio has always been valued in history as an indicator of a high-value mate in humans. Times may have changed, but our internal mating compass has not. What Muscles Are Targetted In A V Taper Workout? There are 3 muscle groups prioritised when using a v taper workout. These are the; shoulders, back and upper chest. Shoulders The first muscle group is that of the shoulders. Arguably along with the back, this could be the most important muscle group of a v taper workout. Why Shoulders? Well built and defined shoulders make you stand out, to put it simply. Building the width of your shoulders will be the defining factor in the success of a good v taper. If you're... --- ### The Top 5 Best Types Of Cardio For Belly Fat - Published: 2022-03-28 - Modified: 2022-05-17 - URL: https://piit.co.uk/the-top-5-best-types-of-cardio-for-belly-fat/ - Categories: Fitness & Bodybuilding Understanding The Best Cardio For Belly Fat We all want to be ripped. But, just lifting weights and developing your muscles with a good training plan, is only half of the equation. There's not much point in having strong abs if there's a layer of belly fat hiding them! In this article, we're focusing on a great tool for fat loss - cardio. Granted, it's not fun for most but when done correctly, cardio for losing belly fat is highly effective. So, let's jump straight into the article. How Do We Burn Fat? Before I start listing the best forms of cardio for belly fat, it's important to first understand how we lose belly fat. Calories In Calories Out This is the most important aspect of any diet. You can do as much cardio for belly fat as you can, but all that matters in any diet is burning more calories than you consume. How Burning Fat Works When you're burning more calories than you intake, your body utilises your fat stores for energy. This results in a visual change in a leaner physique. The Importance Of Diet Cardio for belly fat is good. Do you know what's the best for belly fat? A calorie-restricted diet. It's very hard to sustainably out-train a bad diet. You can follow diets that don't track calories, but I prefer to track. How Do We Use Cardio For Belly Fat? The Sad Truth Unfortunately, you can't directly target a specific place on your body... --- ### Top 10 Expert Tips On How To Exercise Right > So, I've put together my top 10 tips on how to exercise efficiently. Remember we're all different and not every point may apply to you... - Published: 2022-03-21 - Modified: 2022-03-21 - URL: https://piit.co.uk/top-10-expert-tips-on-how-to-exercise-right/ - Categories: Fitness & Bodybuilding Getting It Right An Introduction On How To Exercise Right It's a jungle in the fitness industry. With all the fad diets and 'miracle programs', it can be confusing, to say the least. So, I've put together my top 10 tips on how to exercise efficiently. Remember we're all different and not every point may apply to you. But these tips on how to exercise properly, generally apply across the board. So, without further-a-do here's the list. Top 10 Tips On How To Exercise 1. Clarify Your Goals The Importance Of Goal Clarification When asked for tips on how to exercise, generally the first tip I give is that of precisely clarifying your goals. Exercising without the guidance of a clear goal is good, but unsustainable in the long run. What Does Claryfying Your Goals Mean? Clarifying your goals simply means you have a clear idea of what you want to achieve. For example; do you want to lose belly fat? Do you want to get stronger? Do you want to get a six-pack? Only you know what you want. How Do You Clarify Your Goals? You'll need to think as to what really matters to you, and what you want to change in terms of fitness, exercise, and health. Once you've narrowed this down, congrats! You now have your goal. 2. Find A Clear Why A Key Foundation For a client, one of the first tips I give on how to exercise properly is that of narrowing down your... --- ### The Ultimate Big 5 Fitness Training Exercises - Published: 2022-03-17 - Modified: 2022-03-17 - URL: https://piit.co.uk/the-ultimate-big-5-fitness-training-exercises/ - Categories: Fitness & Bodybuilding The Fundamentals - Fitness Training Exercises Identifying Key Pre-Program Information Goals Before including fitness training exercises into a plan for yourself or a client, it's vital to identify the goals of yourself/client. This is relevant as no matter what fitness 'influencers' promote online, cookie-cutter training programs rarely work. This is the case as everyone has different bodies and motivations for wanting to begin training. Risk Assessment A vital piece of information worth gathering pre-training plan set-up is that of any health-related issues. You do not want to put yourself (or a client) on a HIIT (high-intensity interval training) program if you've previously had a heart attack. This is why if you don't already, it may be beneficial to get a fitness coach, they'll be able to assess your current needs according to your health. Experience Understanding the realistic experience of your client or yourself, is an important aspect to consider before performing any fitness training exercises. You shouldn't be expected to deadlift 200kgs with the perfect form if you've never set foot in a gym... Guidelines - Fitness Training Exercises Frequency Using fitness training exercises is great, but it's not enough to just perform them once in a while. Current literature leans towards training each muscle group 2-3x per week. Volume As well as frequency, it's also important to get enough volume in when using fitness training exercises, or any exercises for that matter. Form Often sadly overlooked is form. Proper form is what sculpts proper physiques. Poor form will... --- ### The Ultimate Low Testosterone Supplement Guide - A Top 5 List > Taking a low testosterone supplement may boost your natural testosterone levels back to pre-declined levels, and thus restore your overall energy... - Published: 2022-03-11 - Modified: 2022-03-11 - URL: https://piit.co.uk/the-ultimate-low-testosterone-supplement-guide-top-5/ - Categories: Wellness, Fitness & Bodybuilding, Health & Nutrition Is A Low Testosterone Supplement Necessary? Before we jump into this low testosterone supplement guide, let's briefly look into the average past, present and future of testosterone levels in men. The History Of Male Testosterone In the past, men had substantially higher testosterone levels. Just 100 years ago men had average testosterone levels ranging from 800 to 2000 ng/DL. Which is crazy in comparison to today's levels. This could have been the case for many factors, such as; diet, exercise, environment, lifestyle, culture and so on. The average man of the past (depending on era), would be almost unrecognisable if compared to the modern man in terms of testosterone levels. The Current State Of Male Testosterone A study from the American Journal of Clinical Endocrinology and Metabolism found that testosterone levels in men are declining on an average of 1% per year. This leaves present-day men at a critical disadvantage, especially in comparison to men of the past. As of the present day, adult men aged 18+ should be within the range of 300 and 1200 ng/DL. The average modern-day man has levels of around 650 ng/DL. The Future Of Male Testosterone If the future 1% decline persists, it leaves future men in a bleak place in terms of testosterone levels and manliness in general. This will leave men weaker, more depressed, lethargic, unmotivated, irritable and with a multitude of sexual problems. The good news is that you don't have to be a part of these statistics. By following a... --- ### The 5 Best Shoulder Exercises For Your Workout > The Dumbbell lateral raise is the first exercise within the best shoulder exercises list for a reason. This exercise is your main avenue for wide... - Published: 2022-03-04 - Modified: 2022-03-04 - URL: https://piit.co.uk/the-5-best-shoulder-exercises-for-your-workout-in-2022/ - Categories: Fitness & Bodybuilding Why Big Shoulders Matter The Importance Of Wide Shoulders Welcome back Piit fans. In this article, we're focusing on one of, if not the most important muscle groups to attain a wide and aesthetic V taper physique. Which is the shoulder, more specifically the Deltoid. Building Death Star Deltoids (shoulders) should be a priority within your training program if you're weightlifting for reasons of aesthetics (looking good). Big shoulders if trained correctly, are the widest part of your physique. So, it's of the utmost importance that you select the best shoulder exercises for attaining wide and broad shoulders. The Anatomy Of The Deltoid (Shoulder Muscle) The Deltoid muscle in your shoulder is the outer muscle that can be trained to grow for an aesthetic appeal. As well as the aesthetics, training your shoulders properly will result in lifelong shoulder health. Although, there are other muscles such as the Rotator Cuff which are important in terms of shoulder health. Today I'll mainly focus on the Deltoid muscle. The Deltoid muscle has 3 individual parts that can be trained to target each specific part of the muscle. Anterior Deltoid To begin with, and probably the most overworked part of your shoulder is the Anterior Deltoid or the front part of your shoulder muscle. This muscle is often overtrained unintentionally through performing any type of push motion, such as the Bench Press. This is the case due to being in the 'pushing' chain of motion. With this in mind, high volume direct training... --- ### 6 Powerful Ways To Lose Weight Without Calorie Counting - In 2022 > Ah, the age-old weight-loss question... Is it even possible to lose weight without calorie counting? Especially in 2022 with all the fad diets which... - Published: 2022-03-01 - Modified: 2022-03-01 - URL: https://piit.co.uk/6-ways-to-lose-weight-without-calorie-counting-in-2022/ - Categories: Weight Loss, Health & Nutrition So, Is It Possible To Lose Weight Without Calorie Counting? It's Complicated... Ah, the age-old weight-loss question... Is it even possible to lose weight without calorie counting? Especially in 2022 with all the fad diets which you know I love (not really). Well, the answer is complicated - yes you can! But you won't if you do it wrong. Fundamentally, you can only lose weight if you're in a calorie deficit. It's really that simple, in today's age it can be confusing with all the diet and fitness misinformation. The Cold Hard Truth About Losing Weight Let me explain further, no matter what diet you're on the goal is to be in a calorie deficit. This is so your body can utilise your stored fat as an energy source. Which results in fat loss. Personally, I prefer to count calories. I believe it gives me the freedom to eat what I want, when I want (within reason). I can do this as long as my daily calorie intake stays within the targeted range at that time. So what would an example of this be? I'm glad you asked; my cutting calories are around 1950 kcals, so I eat what I fancy but don't eat above that amount. How Can You Get Into A Calorie Deficit? There are 2 main effective ways to get into a calorie deficit, arguably there are 3 ways. The 3 ways are as follows; Diet Shocker right? The easiest way to get into a calorie deficit... --- ### Top 10 Benefits of a Fitness Coach - Published: 2021-08-13 - Modified: 2021-08-13 - URL: https://piit.co.uk/top-10-benefits-of-a-fitness-coach-training-piit/ - Categories: Fitness & Bodybuilding, Health & Nutrition An Introduction to Fitness Coaches - Beginner Series There are many hurdles to jump over when starting out in the gym or with nutrition, that's where a Fitness Coach may help. You may be confused about where to start. In this article, I've answered some questions about Fitness Coaches and detailed 10 benefits only a Fitness Coach can provide. Let's get started. Below I've listed answers to the most common questions we get asked about Fitness Coaches. What is a Fitness Coach? A Fitness Coach is a highly trained professional that specialises in nutrition and fitness. They are often diploma or degree level educated or have attained their knowledge via experience - which is arguably better. Should I get a Fitness Coach? Fitness Coaches are sometimes worth their weight in gold, especially to beginners in the gym or an individual undertaking their first structured diet. The results of hiring a Fitness Coach may be that your physique materialises much faster than through just personal trial and error alone. How much is a Fitness Coach? In the UK, the cost of a Fitness Coach that provides diet & training support monthly, on average charges per month £60 - 200 per month. These costs range depending on the perceived quality of the Coach. How does a Fitness Coach help? A fitness coach depending on the definition generally provides a boutique fitness and diet plan based on the goals and needs of their clients. These plans are often structured on a weekly -... --- ### The 5 benefits of CBD for Fighters - Published: 2021-08-11 - Modified: 2021-08-11 - URL: https://piit.co.uk/the-5-benefits-of-cbd-for-fighters/ - Categories: Wellness Why CBD for Fighters? "CBD for fighters? " It sounds like an unexplored term, but many athletes across disciplines are starting to dabble with CBD for optimising performance. Should fighters use CBD? Would it help? How? These are the questions we'll discuss today. CBD is used by millions across the globe for a variety of reasons such as relaxation, rest, and to battle some illnesses/disorders. It's used by many in physically taxing professions, such as athletes and for today; fighters, and combat sports athletes. With that noted, today we're asking how CBD can help you as a fighter or combat sports athlete. CBD has an interesting place in history, we can be read about in our 'Learn CBD' article How can CBD help me as a Fighter? " CBD has many uses and benefits in a general, professional, and an athletic setting. There are too many benefits out there to list in this article. But, you can take a look at the 15 reasons you should try CBD that my colleague wrote about before. With this in mind, today I'm going to present the top 5 benefits CBD has for fighters and combat sports athletes. So, let's get started with the top 5 benefits of CBD for fighters. 1. Stress Relief Combat sports are a simulated fight to the death with rules, such as no groin strikes (good decision). So, of course, this is going to stress the body, mind, and spirit of the most confident of fighters. This is... --- ### 15 Reasons You Should Take CBD - Published: 2021-04-28 - Modified: 2021-04-28 - URL: https://piit.co.uk/15-reasons-you-should-take-cbd/ - Categories: Health & Nutrition, Wellness In 2018 the United Kingdom officially legalised cannabis for medical use. Although hemp production has been legal in the UK for quite some time now, the law removed any of the former grey areas that stigmatised the use of CBD for UK residents.   Since then, the budding CBD industry has turned into a large-scale industry for individuals looking to reap some of the benefits of medical cannabis without the “high” that’s commonly associated with cannabis use.   The U. K. isn’t the only country to fully legalise CBD either! In the same year, the United States Food and Drug Administration officially legalised hemp farming and the production of hemp-derived CBD products across the entire country with the 2018 Farm Bill. Up until then, there were only a few states that allowed the plant to be farmed. If you're still in the dark about what CBD is, let's break it down real quick. CBD stands for Cannabidiol- a "cannabinoid" (cannabis compound) found within all cannabis plants. CBD products use CBD that is extracted from the Cannabis Sativa-L plant, which is commonly known as "hemp. " The reason why hemp is used is that its THC levels are less than 0. 3%, while its CBD levels may be up to 20%, resulting in a low-THC, high-CBD oil yield. While there are well over 100 different cannabinoids in both hemp and marijuana (the two most common varieties of the cannabis plant), CBD and THC (Delta-9 Tetrahydrocannabinol THC) are the two most recognised... --- ### Top 6 Vegetarian and Vegan Supplements You Should Try Now > Debates have long been had about the practicality of vegetarian and vegan supplements or diets in respect to weightlifting... - Published: 2021-03-30 - Modified: 2021-03-16 - URL: https://piit.co.uk/top-5-vegetarian-and-vegan-supplements-you-should-try-now/ - Categories: Health & Nutrition, Wellness Are Vegetarian and Vegan Supplements any good? Debates have long been had about the practicality of vegetarian and vegan supplements or diets in respect to weightlifting. The common concern being; "Oi m8 where are you gonna get your Protein from? " While the proposers of the non-meat notion bring up convincing arguments, such as adequate non-meat-based Protein alternatives as well as linking it to health and wellness. Where-as on the other side of the fence, there have been concerns that vegetarians and vegans are at risk of missing out on essential nutrients found in animal sources. Take vitamin B12, for example. The vitamin is vital for sustaining human life but still unavailable in plants. So what does this mean for vegetarians and vegans, are they all doomed? Well, not quite. Thanks to vegetarian and vegan supplements, it doesn’t have to be so doom and gloom. By bridging this nutritional gap, supplements can go a long way in helping you adapt to your new vegetarian/vegan lifestyle. This way, you get to enjoy all the 'meat-diet' benefits without chomping down on Mr. Chicken. To help you in your journey, I've laid out some vital supplements you need when on a meat-free diet. We shall also go over some of the best vegan supplements that you can try, as well as their benefits. What Supplements Should Vegans Take? As you may probably have heard by now, vitamin B12 is the only supplement that a plant-based diet cannot provide. Sure, this might be true.... --- ### Can You be a Meat-Free Weightlifter? - Published: 2021-03-23 - Modified: 2021-03-16 - URL: https://piit.co.uk/can-you-be-a-meat-free-weightlifter/ - Categories: Health & Nutrition, Wellness Only with the Right Strategy Can a weightlifter really build muscle without eating meat? Tricky question for most weightlifters, but there’s one simple answer! You see, vegans are able to build up strength and muscle, just like meat-consumers. Such growth is possible because the proteins people need to grow and rebuild muscle fibers from certain plant alternatives instead of animal bodies. There are numerous reasons why people decide to make the switch from eating meat to veganism or vegetarianism. This choice could be influenced by religious motives, nutritional concerns, animal welfare, or an individual preference. Whatever your reason for embracing this lifestyle, there’s no reason for you not to achieve your gains. How to Build Muscle Without Eating Meat Do your “Whey” research As most of us know, human beings can’t be simply classified into meat-eaters and plant-consumers. There are a lot of grey areas. Vegetarians can be grouped as: Lacto-vegetarians – besides plant proteins, their only animal protein source is dairyLacto-ovo vegetarians - besides plant proteins, they also consume dairy and eggsVegans – they don’t consume animal products of any kind Every category of vegetarianism has its set of challenges. However, the common need in all of these groups is getting sufficient protein intake. If this is amiss, there is a risk of achieving subpar results from your weightlifting sessions. While off-limits to Vegans, Milk products such as Whey and Casein should be of interest. People, especially those in fitness, like and recommend whey protein because it is a... --- ### In 2022 Is CBD Flower Legal in the UK? > You may have seen the flower on the counter and thought to yourself "How are they doing this?” or even "Is CBD Flower Legal in the UK?" - Published: 2021-03-22 - Modified: 2022-01-11 - URL: https://piit.co.uk/in-2022-is-cbd-flower-legal-in-the-uk/ - Categories: Health & Nutrition, Wellness There’s been a growing trend of retailers selling CBD flower in the UK over the past several years. You may have even walked into a shop and seen the flower on the counter and thought to yourself “Isn’t this illegal? How are they doing this? ”. Which brings us to our big question; Is CBD Flower Legal in the UK? Well, your instincts are correct. The short answer is, no, CBD flower is not legal in the UK. While CBD flower does not possess a high enough concentration of the controlled substance THC to get you high, CBD flower is currently illegal to possess or sell in the UK. We’ve dived deep into this matter, and confirmed its illegality beyond a shadow of a doubt. Despite some thinking it’s a legal grey area, we’ve confirmed our findings with Mackrells Solicitors, one of the top cannabis law firms in the country. What is CBD Flower and why do people want it? Before getting into why this matter is so confusing, and why there is so much misinformation out there, it’s important to understand what exactly we’re talking about.   CBD flower is derived from the hemp plant and looks strikingly similar to its THC-containing counterpart. Unlike “normal” cannabis, CBD flower does not contain THC in any significant amount, and will not get the user high in the same way normal cannabis would.   Typically, normal cannabis strains that are grown to achieve a high will contain 15-30% THC. A flower that... --- ### Proper Dieting – Why You Should Skip the Fads - Published: 2021-03-18 - Modified: 2021-03-16 - URL: https://piit.co.uk/proper-dieting-why-you-should-skip-the-fads/ - Categories: Health & Nutrition, Weight Loss The Importance of Simplicity For most, the road to a perfect body is never easy. With many distractions along the way, like weight loss pills and fad diets that promise of quick and fast results with no exercise, you often find yourself back where you started after some time. Fad diets work, but they could also have adverse effects on your body. Adopting proven, safe, and effective methods of losing weight is the best approach. We also have a simple trick we think could be holding your weight loss results back. How to Spot Fad Diets  Fad diets are notorious for over-promising and under-delivering. While a good number of them try to achieve some results, in the end, they fail miserably because you gain the weight back after going off the diet. Not only are fad diets ineffective in helping you lose weight, but they can also be harmful to your health and alter your metabolism. In some worse case scenarios, it contributes to high blood pressure and elevated cholesterol levels. Spotting a fad diet can save you from these potential pitfalls and wasted time on your fitness journey. Here are a few tell-tale signs of fad diets. Promise of Rapid Weight Loss Rapid weight loss is a catch-phrase with most fad diets. It usually means you’re losing water and muscle mass instead of fat. Low-calorie diets can achieve rapid weight loss, but this is unsustainable, and they could leave you with nutrient deficiencies. "You Can Eat Whatever You Want and... --- ### Nutrition, Realistic Goals & Exercise for Anxiety/Depression > But there is another alternative; exercise for anxiety. It has been proven that setting realistic goals, exercise, and nutrition can be effective in diminishing symptoms relating to anxiety and depression. - Published: 2021-03-17 - Modified: 2021-03-16 - URL: https://piit.co.uk/nutrition-realistic-goals-exercise-for-anxiety/ - Categories: Health & Nutrition Find Relief with Structure We’ve all been there – those moments when you feel the low “lows” for no reason or that burning sensation stemming from the inner depths of your stomach. Your mate probably gave you an Ambien and told you to walk it off, but it never seems to go away. Well, what you are probably experiencing is depression or anxiety. The two are actually classified as serious medical conditions, and if left untreated, they can cause lifelong suffering and pain. Part of this treatment often involves taking anti-depressants. Some people choose to turn to unhealthy amounts of junk such as crappy food, booze, or drugs to feel good. Which obviously isn’t the best long term plan. But there is another alternative; exercise for anxiety. It has been proven that setting realistic goals, exercise, and nutrition can be effective in diminishing symptoms relating to anxiety and depression. You don’t believe it? Let’s take a look at how this is possible. Studies on Exercise for Anxiety The correlation between exercise for anxiety and mental health is not a new phenomenon. In fact, studies go as far back as the 1980s, whereby research saw a positive connection between the two. Over the span of 10 years, data collected from surveys, including 56,000 participants, showed that physical activity positively resulted in good mental health. In this case, mental health refers to a general sense of well-being, a positive mood, and reduced depression and mental health symptoms. According to Harvard, high-intensity exercises spur the... --- ### Exercise and Spirituality: How the Two Intertwine - Published: 2021-03-16 - Modified: 2021-03-16 - URL: https://piit.co.uk/exercise-and-spirituality-how-the-two-intertwine/ - Categories: Wellness 'Exercise' is a dreaded word for many 'Exercise and spirituality', how do these intertwine you may ask, well in this addition I'll go into how these two practices are more related than you think. Exercise is often left at the bottom of every to-do list and tends to be a necessary evil for many. For some, it’s just a new year’s resolution that's dropped a couple of weeks later. For others, it's a lifelong passion and a rewarding journey. Think to yourself; "In which category am I? " Regardless of which camp you fall in, have you ever thought of the benefits exercising can have aside from improving your health, and giving you that much-desired body? Our emotional, mental, and spiritual lives mimic and intertwine with our physical lives in many, many areas. For instance, instead of just seeing exercise as a way to get the girls/guys', abs or butt, see it as an opportunity to grow spiritually. Maybe this is a fresh perspective that will intice you into moving exercise right to the top of your to-do list and commit to it.   How Your Exercise and Spirituality Intertwine There are many lessons we can take from exercise in terms of utilisation for other areas in our life. However, I'm going to primarily focus on three today that can help us build and transform our spiritual and emotional life, whilst concurrently building our physical stature and well-being.   Understanding Transformation Let’s not kid ourselves. Dragging your body out of... --- ### How Lifting Weights Benefits Your Life - Published: 2021-02-02 - Modified: 2021-03-15 - URL: https://piit.co.uk/how-lifting-weights-benefits-your-life/ - Categories: Fitness & Bodybuilding A Brief Introduction Every time you think of weight lifting, the image of chiseled chests and bulked-up muscles come to mind. This notion makes weight lifting more of a sport for athletes and fitness buffs looking to gain muscle. However, the call for increased strength training to improve overall health and quality of life has become resoundingly clear. One published journal went as far as calling resistance training “medicine. ” The benefits of weight lifting are not limited to gaining muscle and increasing strength. Such benefits have been found to overlap with other preferred fitness methods like cardio, especially among older adults.   Benefits of Weightlifting  For the longest time, weightlifting benefits have been downplayed and washed down to simply gaining muscle. Weightlifting not only impacts your muscles and increases overall physical strength. There are mental and other physical benefits, as well. Some of these include:  1. Improved Mental Performance This sounds like a line from a fad diet advertisement. But one study showed that people who exercised regularly had better mental acuity. The study focused on overweight and sedentary adults subjected to cardio and weight training for four months. Upon completion of the study, the participants had a smaller waist and their mental activity tests showed they could learn and hold new information faster and more efficiently.   Exercise has been found to increase the levels of growth factors in the brain. Even better, a study conducted by a team of researchers showed that weight training could potentially lead to more neurogenesis compared to other methods of training,... --- ### Learn CBD - Everything You Need to Know About CBD - Published: 2020-12-22 - Modified: 2021-03-15 - URL: https://piit.co.uk/learn-cbd-everything-you-need-to-know-about-cbd/ - Categories: Health & Nutrition An Introduction to CBD What a year 2020 is and has been, utter chaos. But what does chaos bring? New opportunities, and what a new opportunity CBD has shown itself to be. From a mental, physical and spiritual standpoint. CBD has prevailed in recent years as the go-to supplement for these three things. In this article I'm going to dive deep into everything CBD so you, the PIIT reader can be ahead of the Cannabinoid curve. Without further a-do, let's jump in. What is CBD? CBD or cannabidiol is the second most active property found in the Cannabis Sativa/Indica plant. CBD has no psychoactive properties. CBD when isolated from other properties in Cannabis, may have many benefits for everyday life. Especially in the health & fitness world. For example, It's praised for its anti-inflammatory effects. It's also been found useful to people with chronic diseases/illnesses as a natural remedy. What is CBD short for? CBD is an abbreviation for 'Cannabidiol'. Although the Hemp and Cannabis plant has been used for millennia for all sorts of reasons. CBD was clinically discovered in the 1940s by Roger Adams, an American chemist. Who gave the compound the name Cannabidiol or CBD for short. Does CBD get you high? No, is the simple answer to that question. CBD contains trace or an undetectable amount of THC (tetrahydrocannabinol), not enough to give you any psychoactive effect. Most providers of CBD heavily screen their products for the sake of the law and their customers. What else... --- ### Why You Should be Drinking Coffee for Fitness > Coffee does not only just have general benefits. You can specifically utilise it for better gains in the gym. Discover the amazing uses of Coffee for Fitness! - Published: 2020-10-10 - Modified: 2020-10-10 - URL: https://piit.co.uk/why-you-should-be-drinking-coffee-for-fitness/ - Categories: Health & Nutrition, Fitness & Bodybuilding An introduction to Coffee for fitness Good morning all, a perfect time for a coffee you may say. But what if I suggested you drink coffee prior to working out? You may state; "That sounds kind of pointless Jack. " Well, I would disagree. Coffee has many benefits other than its aroma. Coffee does not only just have general benefits. But you can specifically utilise it for better gains in the gym. Coffee for fitness seems to be unspoken of, but here I'm going to address all the possible benefits it could give to you. Not only will I address the benefits of drinking coffee for fitness. But I will also dive into when, how and why you should drink coffee for fitness. So, without further a-do let's dive into the article of the day; Coffee for Fitness. Benefits of Coffee for Fitness Because there are so many benefits in drinking coffee for fitness, I'm going to list the most obvious benefits. I'll also go through in depth the most pronounced benefits. Improved FocusImproved EnergyElaveted MetabolismSuppresed AppetiteImproved Fat CatabolisismImporved Athletic PerfromanceImproved AlertnessReduced Muscle painAnti Disease properties (Antioxidants) As you can see there are so many positive benefits attached to drinking coffee for fitness. Now, as previously stated I'll go into more depth with the more important of said benefits. Improved Energy - Coffee for Fitness Coffee has been consumed for thousands of years for the purpose of improving and boosting energy. Originating in ancient south america, to now being a... --- ### The Only 5 Recovery Supplements you NEED > Recovery supplements, what are they? How can they help me? Are they a miracle pill, or a hoax? These are some questions often raised, that we'll look at. - Published: 2020-10-02 - Modified: 2020-10-02 - URL: https://piit.co.uk/the-only-5-recovery-supplements-you-need/ - Categories: Health & Nutrition An introduction to recovery supplements. Recovery supplements, what are they? How can they help me? Are they a miracle pill, or a hoax? These are some questions often raised when the subject of recovery supplements is uttered. In this article, not only will I address these questions raised, but I will also go through the best recovery supplements to date. These recovery supplements will aid in muscle soreness, stiffness, flexibility and much more. After a tough workout, especially as a beginner or when getting back into the gym, pains and aches are common and must be addressed. If unaddressed, in best case it could just be tired muscles from working hard. In the worst case it could be signs of an on-coming injury. So, to avoid future injuries and nagging pains, applying a proper recovery protocol is vital. Absolutely vital, not only in terms of avoiding injury but also in performing to the best of your ability and reaching your potential. Without further a-do, let's jump into my top recovery supplements to best help your fitness goals. The Best Recovery Supplements 1. Sleep Not a supplement, not a cheat code, not a short-cut just good old-fashioned sleep. In our modern day hectic lives, it can be sometimes hard to remember to simply sleep enough! Sleep is our best tool in terms of recovery. Whether that be aiding in hypertrophy (building muscle) after a hard workout, recovering from injuries or simply just re-energizing. Getting enough sleep should be your go to... --- ### The Worlds Best Ladies Fitness Guide > Ladies fitness seems to be a bit overlooked in the modern day testosterone fuelled fitness environment. Take back control with this Women's Guide. - Published: 2020-08-27 - Modified: 2020-08-28 - URL: https://piit.co.uk/worlds-best-ladies-fitness-guide/ - Categories: Fitness & Bodybuilding An introduction to Ladies Fitness Ladies fitness seems to be a bit overshadowed in the modern day testosterone fueled fitness environment. Especially in the gym, where men tend to like to think they're in control. Well, how wrong could they be? The answer is very wrong. I've seen woman weighing 140 lb's completely destroy mens PR's in Deadlifts, Bench and Squat records. Due to sheer dedication and just wanting it more! So, this article is purely dedicated to ladies fitness. I'm going to go over my top 3 ladies fitness exercises and more. I've compiled this list from my many years of experience when it comes to training woman to get in better shape. The three ladies fitness exercises are the most common I prescribe due to ladies fitness requests over the years. Such as, bigger Glutes, a tighter core or stronger Quads. However, this is just a general list. Of course all people are different! Without further a-do, let's jump into the best 3 ladies fitness exercises! Top 3 Ladies Fitness Exercises 1. Barbell Back Squat. Approach the bar with your feet and hands shoulder width apart. Proceed to rest the bar on the back of your Neck and Traps without lifting the bar of the holders. Now lift the bar up and take two steps back. Once you feel balanced, squat down with depth, try to get to a 90-degree angle or so your knees and bum are at meeting angles. Keep your head and chest up-right and... --- ### Pure Sport CBD Review 2023 - CBD Oil, Balm & Capsules > Read our in-depth Pure Sport CBD Review. Covering their CBD Oil Tincture, CBD Balm & CBD Capsules. Used and tested by us for 30 days, - Published: 2020-07-20 - Modified: 2023-04-27 - URL: https://piit.co.uk/pure-sport-cbd-review-2023/ - Categories: Health & Nutrition Though CBD is a fairly new product to the modern market for health and wellness. It's actually been around for millennia! It's been used for all types of reasons throughout countless civilizations. An Introduction to CBD Well, well, well. The topic of CBD arises again. As you'll probably know I'm a massive advocate for CBD in terms of usage for athletes and weightlifters. The Pure Sport CBD Product Family Before I get into this Pure Sport CBD review let's briefly go over CBD as a whole. Though CBD is a fairly new product to the modern market for health and wellness. It's actually been around for millennia! It's been used for all types of reasons throughout countless civilizations. But, since we are a fitness site I'll just briefly go over some of it's 'fitness related' benefits: Faster muscular and CNS (Central Nervous System) recovery A deeper and more quality REM sleep (the most important type) Significantly lowers stress and anxiety levels Substantially increases energy These are just some of the benefits CBD can give to the user. For a more in depth view on the history and medicinal uses of CBD take a look at the extensive history of CBD throughout time. An Introduction to Pure Sport CBD A true sportsman's story. The start of this Pure Sport CBD review begins with two friends. Both professional rugby players (no, this isn't the start of a fairy tale. ) These professional athletes often undertook the pain, injuries and constant aches that a full contact sport are often associated with. They were tired of the orthodox route of recovery which often includes heavy-painkillers and anti-inflammatory drugs. Which can have very adverse side effects. They... --- ### 3 Perfect Weight Loss Programs for Woman to be Ripped > Often weight loss programs for woman are filled up with just nonsense! In all honesty weight loss, or to be more specific fat loss. Is about being in a deficit. - Published: 2020-07-17 - Modified: 2020-07-22 - URL: https://piit.co.uk/3-perfect-weight-loss-programs-for-woman-to-be-ripped/ - Categories: Fitness & Bodybuilding Intro to Perfect Weight Loss Programs for woman Well, well, well ladies. The end of summer is fast approaching. But fear not. There's still time to get into shape for what little Sun we get! The lockdown has been tough on all of us. And we've all been naughty here and there. Such as indulging in that tub of Choccy ice cream, or that one glass of Rosé too many. But not to worry. In this article I'm going to present my favourite weight loss programs for woman. That I've personally used on my clients for years! You'll be surprised by how simple it really is. With all the misinformation out there, getting into shape can be a nightmare. With 'experts' saying; "No carbs" one day or "Keto diet only" the next! It truly can be confusing, but with these weight loss programs for woman. It's going to be as simple as possible. So you can get started fast! Understanding how Dieting Works Often weight loss programs for woman are filled up with just nonsense! In all honesty weight loss, or to be more specific; fat loss. Is really just about being in a calorie deficit for a long enough time. Calories in, Calories out! What does Calories in & Calories out mean? Calories in means how many calories you consume, by way of food and drink. Calories out means, how many calories you use as energy during movement or just to survive! What is a calorie Deficit? A calorie... --- ### The Perfect 5 Exercises for your Leg Day > A perfect leg day. "Is there such a thing?" you may ask. Well, although an unpopular part of the body to train, it must not be forgotten. If you want equality. - Published: 2020-06-10 - Modified: 2020-06-10 - URL: https://piit.co.uk/perfect-5-exercises-for-your-leg-day-for-muscle-gains/ - Categories: Fitness & Bodybuilding An Introduction to the Perfect Leg Day A perfect leg day. "Is there such a thing? " you may ask. Well, although an unpopular part of the body to train, it must not be forgotten unless you're going for the chicken legs look. Which I'm sure is desirable to some. A good leg day is vital for a well put together physique. It will contribute to the X frame that we all seek. I'll be listing compound movements and isolation exercises. Just as usual, it's important to focus on progressive overload (lifting heavier than last time). This is especially important with the legs. You should be able to progress fairly fast with leg compound movements. So don't be surprised if your squat variant goes up by 20 kg in a matter of weeks! So, let's jump right into the first leg day exercise. The Perfect Leg Day 1. Squat Variant Approach the machine and find a suitable weight that will put you in the 8-12 rep range. Lay down face first with your chest supported by the torso cushions and place your hands on the hand grips. With your feet underneath the ankle lever that you are going to perform the movement with. Pull the weight lever with your legs inwards towards your back and then slowly bring your legs back out again, and so forth. The machine leg curl or hamstring curl, is a necessary exercise for the posterior chain (rear side of your body). As it strengthens the... --- ### The Only Home Workout You Need During COVID-19 - Published: 2020-05-18 - Modified: 2020-05-19 - URL: https://piit.co.uk/the-only-home-workout-you-need-during-covid-19/ - Categories: Fitness & Bodybuilding An introduction to the Lockdown Workout During these hard times it may be hard to stay motivated with everything that is going on. Especially when our favorite place, the gym, is closed. But, that is what this article is based upon. The best home workout or you could call it a COVID workout, created to maintain your hard earned gains. Not only will it maintain your previous gains, but this home workout may even provide new gains to beginner or intermediate lifters. This COVID workout will also provide you with a feeling of positive well-being. As I know it may be hard to stay on the up. But you will know after a good workout you will always feel more positive. Though these may not be technically weight training movements, and more like calisthenics. Due to it being a home workout, with minimal equipment. That does not mean it won't maintain or even build muscle. As it's actually very hard to loose muscle once you've gained it. So, without further a do let's get right into the COVID home workout. Lockdown Workout Exercises 1. Push Up A staple exercise to any lock down workout. Or any upper body workout for that matter, this is the GOAT. The push up or press up has to be one of if not the oldest exercise ever. With reports from Ancient Greece stating that this was a staple piece in their fitness regime. The Push up will not only work all parts of your... --- ### The 5 Best Natural Muscle Gainer Supplements > To get started with this topic of muscle gainer supplements. You must understand that this is by far the most convoluted and fraudulent topic in the fitness. - Published: 2020-05-06 - Modified: 2020-05-06 - URL: https://piit.co.uk/the-best-5-natural-muscle-gainer-supplements/ - Categories: Health & Nutrition An Introduction to Muscle Gainer Supplements To get started with this topic of muscle gainer supplements. You must understand that this is by far the most convoluted and fraudulent topic in the fitness. Due to the amount of pure bullsh*t out there. Whether it's 'muscle gainer' supplements, or 'fat burners', the industry is full of lies when it comes to supplements. Usually branded by companies (or individuals) with juiced up models saying " Just take this and you'll look like me in 6 weeks. " Well unfortunately, this is reality. And the only way you are going to build muscle or lose fat, is by hard work. As well as being consecutive in the gym and with your diet. However, that does not mean that supplements cannot help you in your aesthetic journey. Therefore, in this muscle gainer supplement list, I am going to present the best things for you to take. That will help you reach your goals faster. Muscle Gainer Supplements 1. Protein Powder You probably already knew this would be first. Protein powder is dubbed the 'ultimate' natural muscle gainer supplement. Or so it's said to be. To build muscle, we need protein in our diet. And the optimal amount is around 0. 7 - 1g of Protein per lb of body weight. Meaning that a 200 lb man would need 170g-200g of Protein each day to optimally build and maintain muscle. Now, 200g of Protein may not sound like a lot in terms of weight. But... --- ### The 5 Greatest Isolation Exercises for an Aesthetic Physique > In this addition to Fit Piit. We are going to dive into isolation exercises. These are exercises that you must use if you wish to acquire a V tapered physique. - Published: 2020-05-01 - Modified: 2020-05-03 - URL: https://piit.co.uk/the-5-greatest-isolation-exercises-aesthetic-physique/ - Categories: Fitness & Bodybuilding An introduction to the Greatest Isolation Exercises In this addition to Fit Piit. We are going to dive into isolation exercises. These are exercises that you must use if you wish to acquire a V tapered physique. If you've seen my previous posts, you'll certainly know, that if you want to get big quick. The key is compound movements and progressive overload. As you'll see in the beginner workout guide. However, this is just 2/3 of the pie. As isolation exercises are vital for shaping and growing your muscles directly. As you can put more emphasis on a singular muscle head with isolation exercises far better than you can with compound movements. Nonetheless, isolation exercises are often utilized in the wrong way and at the wrong time by beginners. Where it seems that only isolation exercises are used. And compound movements are ignored. Maybe, due to difficulty. Or not knowing how to complete the movement correctly. In this isolation exercises article, I'm going to divulge into the 5 very best isolation exercises. For you to build the best aesthetically pleasing physique, miles around. So, without further a do let's jump right in. The 5 Greatest Isolation Exercises 1. Lateral Raises Lateral raises, possibly one of the best isolation exercises out there. This is one of the most important isolation exercises out there. If not, the most. When it comes to building the sought after V shape. It's primarily going to build the lateral head (side) of your Deltoids (shoulders). And... --- ### The Worlds Best 5 Exercises for Lower Back Workouts - Published: 2020-04-12 - Modified: 2020-04-12 - URL: https://piit.co.uk/the-worlds-best-5-exercises-for-lower-back-workouts/ - Categories: Fitness & Bodybuilding Introduction to Lower Back Workouts In another addition the the beginners' workout series, based off of the ultimate beginner workout guide. I will show you the best exercises to add in your lower back workouts. Neglected by non gym-goers, and gym goers. The lower back muscles are one of the most important if not the most important collection of muscles in the whole human body. In terms of life longevity and health, lower back workouts must not be forgotten! If they are, you will be sure to have lower back issues later in life. Such as pain and discomfort. So, in this exercises for lower back workouts article. I'm going to show you the 5 best movements around, for strengthening the stabilizer of your body. Your lower back muscles. So, let's get started with the first entry. Exercises for Lower Back Workouts 1. Barbell Deadlifts If you've seen my other articles you'll know how much I talk about Deadlifts in a good light. So it is no surprise that it's been included in a lower back workouts guide. Deadlifts are often misrepresented as a contributor to back pain. And are said to worsen the situation of someone who already has a bad lower back. However, this couldn't be further from the truth. You will only run into problems if you perform the Deadlift incorrectly! So, make sure to get the form correct. NO ARCHED BACK! Many Doctors, Physio-therapists, Kineasiologists and other human anatomy focused academic professionals. Have come forward and... --- ### Ultimate 5 Best Compound Exercises - Published: 2020-03-23 - Modified: 2020-05-19 - URL: https://piit.co.uk/ultimate-5-best-compound-exercises/ - Categories: Fitness & Bodybuilding Best Compound Exercises Introduction In this addition we will follow up from the Beginner Workout guide, in investigating what the best compound exercises truly are. And how you can use these 5 to get the Foreign Gains you seek! As discussed in the Beginner Workout guide. And other articles such as; the Back and Bicep Workout as well as the Upper Chest Workout. Compound exercises should be the focus points of all your workouts. Compound exercises must be a staple of all your workouts. Due to the more availability of progressive overload. As with these movements you are going to be able to lift the most weight. Compound exercises will also give you 'more bang for your buck'. In a sense that they will utilize the most muscles at once. Unlike isolation exercises. Now, let's dive in to the the 5 best compound exercises. The 5 Best Compound Exercises 1. Barbell Deadlift The best compound exercises list had to include the Barbell Deadlift. This lift will not only be responsible for crazy strength and posterior chain gains. But will also greatly improve your health. Nowadays people live a very sedentary lifestyle, compared to our past. With most sitting the majority of the day. Thus, resulting in weak lower back muscles. And a high amount of pressure put upon the lower spine. This is an awful combination for long term lower back health and longevity. This exercise will not only increase your Backs overall health, but will also greatly grow your... --- ### The Greatest 5 Forearm Exercises for Your Workout - Published: 2020-03-16 - Modified: 2020-05-19 - URL: https://piit.co.uk/the-greatest-5-forearm-exercises-for-your-workout/ - Categories: Fitness & Bodybuilding Greatest 5 Forearm Exercises Introduction So for this entry, we'll investigate the forgotten world of forearm exercises. Unless you're blessed by the aesthetic gods, Zyyz for example (RIP). You have to utilize Forearm exercises. However, unlike some other muscle groups. Forearms are used substantially with non forearm focused exercises. Primarily in arm movements that incorporate flexion, and TUT (time under tension). Which has been explained in the Best Bicep Workout guide. We can use these more compound movements,such as the upper body options we discussed in the Beginner Workout guide. As well as more direct forearm exercises to develop the forearms to a level that they look proportional to rest of the arm. This is where most forget and end up with pyramid structured arms (big at the top, small at the bottom). Greatest 5 Forearm Exercises 1. TUT Bicep curls The first movement on the greatest 5 Forearm Exercises list, is time under tension Bicep curls. Meaning in laymen's terms, a slow concentric (pulling inwards) and a slow eccentric (releasing outwards) range of motion. The Bicep curl already uses the forearms as a stabilizing force throughout the motion. But with the use of a slower range of motion this is going to put much more strain on the forearms. Causing more hypertrophy. With these 5 Forearm Exercises it can be a useful tool to mentally focus in the contraction and tension of the Forearm muscles. With this specific movement, focus on controlling the weight with your Forearm muscles rather... --- ### The Best Top 5 Testosterone Food Cheat-sheet - Published: 2020-02-28 - Modified: 2020-03-24 - URL: https://piit.co.uk/the-best-top-5-testosterone-food-cheat-sheet/ - Categories: Health & Nutrition Introduction to Testosterone Food Testosterone, testosterone, testosterone. That word that we seem correlate with crazy gains and mass size. Well, in this article we are going to explore the best Testosterone food. That will boost your male sex hormones into near super physiological levels, naturally! Eating proper Testosterone food is a major way in boosting your Test levels. But, it is not the only thing that you must consider. Any well thought out plan must contain weight training, that incorporates heavy compound lifts. Which is the focal point of the beginner workout for men. As you will notice on this testosterone food list, the foods are whole foods! That are naturally occurring. Which doesn't come as a surprise... But it is good to keep in mind also the things that will lower your Testosterone not only boost it. Which junk food will definitely do. But that is for another list. So, without further a do let's get into the Testosterone food list. Testosterone Food 1. Tuna The first food on this Testosterone food list is Tuna. Tuna contains high amounts of all necessary Vitamins, but is included on this list because of the concentrated amount of D3. The Vitamin D3, is often called the 'sunshine vitamin' due to the absorption source originating from your skin being exposed to sunlight. Due to our modern day sedentary lifestyles, the average person does not get anywhere near the recommended amount of D3. Studies have found that with low levels of Vitamin D and... --- ### The World's 4 Best Bicep Workout Exercises - Published: 2020-02-20 - Modified: 2020-05-19 - URL: https://piit.co.uk/the-worlds-4-best-bicep-workout-exercises/ - Categories: Fitness & Bodybuilding Best Bicep Workout Exercises Intro The 5 Best Bicep workout Exercises. Often the hallmark of a 'bro-split'. The Biceps seem to often overshadow every other body part. Especially when it comes to beginners knowledge of what muscles to train. As well as the Chest that is. The 'bro split' workout will often focus way, way, way to much on the Biceps. Often leading to diminishing returns in terms of hypertrophy, (muscle gains). Due to complete over training. However, that does not mean you should neglect to include them at all. You should include Biceps in your program, whatever that may be. You may ask; "What is the best Bicep workout? " Well my favorite is the Back and Biceps workout which I go through in detail within this article. But for now, let's go through the 4 best Bicep workout exercises. So you can best equip your Biceps for hypertrophy, with whichever split you decide to go with. Best Bicep Workout Exercises 1. Barbell Bicep Curl The Bicep Barbell Curl is your go to for Bicep hypertrophy. If you've read the father article to this entry of the Beginner Workout series. You will know how much I emphasize progressive overload. And how important it is. As without Progressive overload you will not progress. A definition is included for in the Beginner Workout Gym jargon section. So, the Barbell Bicep curl is going to be the most efficient form of hypertrophy on this best Bicep workout guide. Due to fact of... --- ### Absolute Best 5 Back and Bicep Workout exercises - Published: 2020-02-12 - Modified: 2020-05-19 - URL: https://piit.co.uk/absolute-best-5-back-and-bicep-workout-exercises/ - Categories: Fitness & Bodybuilding Back and Bicep workout introduction The Back and Bicep workout. This is another entry to our beginner workout series that is based off the pillar; Beginner Workout guide article. I have spoken on the importance of building a V shaped physique many times. The back is going to take 70% of this responsibility. So a good back workout is absolutely vital to your physiques progression. As for the biceps, they are half responsible for the overall look of your arms, as well as your Triceps. Well shaped and sized Biceps can really add that finishing touch to an aesthetic look. As well as make you stand out in t-shirts, which basically announces to the general public you are an avid gym attendee! I have chosen to combine the two muscle groups together into a Back and Bicep workout. Due to most, (if not all) back exercises utilize your biceps to a higher extent, more than any other muscle. On account of the pulling motion. Back and Bicep Workout 1. Barbell Deadlift The Barbell Deadlift is going to be the heaviest lift of the Back and Bicep workout. And the heaviest lift you will probably do in general. This exercise reigns supreme in terms of health. Many physiotherapists and doctors will tell you, if you had to choose one lift. It would be the Barbell Deadlift. This move is the best example of a compound movement as it utilizes nearly all of your muscles. If performed correctly, this movement can prevent... --- ### Best 5 Lower Chest Workout Exercises - Published: 2020-02-01 - Modified: 2020-09-14 - URL: https://piit.co.uk/best-5-lower-chest-workout-exercises-for-growth/ - Categories: Fitness & Bodybuilding Lower Chest Workout Introduction The Lower Chest Workout, the second entry to our workout basics series. Including the similar Upper Chest Workout guide. Often under trained and ever forgotten entirely, compared to the Mid Chest and Upper Chest. You must utilize the lower chest exercises in a good routine if you want a defined, symmetrical and proportionate Chest. And not, what looks like a mole hill that cuts off right into the ribs! Which you will most definitely acquire if you neglect your lower chest. So, in this Lower Chest workout guide, as usual like the Beginner Workout guide we will go through the compound and isolation movements. Reps & Set ranges, as well as rest duration. And finish off with some tips for optimal growth and performance. When performing the Lower Chest Workout. As usual, it is often hard to find a decent Lower Chest Workout out there on the internet. As it is completely overshadowed by the Mid chest and second to that the Upper chest. But this article is here to answer your queries and help you reach your aesthetic goals. So, without further a do, let's get started. Lower Chest Workout 1. Incline Push Up Personally, the Decline Push Up is my favourite pick of this Lower Chest Workout guide. Sheerly because of the activation,you will feel. The Lower Chest is notoriously hard for beginners to obtain a mind-muscle connection with. As I have discussed the importance of obtaining said mind muscle connection for progression, previously... --- ### Top 5 Best Upper Chest Workout Exercises > In this guide we will look at the top 5 best upper chest workout exercises The chest, the most famous muscle of the body. Partly thanks to all the gym bro's. - Published: 2020-01-30 - Modified: 2020-05-19 - URL: https://piit.co.uk/top-5-best-upper-chest-workout-exercises-beginner/ - Categories: Fitness & Bodybuilding - Tags: Bodybuilding, Fitness, Upper Chest Workout Upper Chest Workout Introduction The Upper Chest Workout. This will be a staple in our beginner workout series. The chest, the most famous muscle of the body. Partly thanks to all the gym Bro’s out there asking the infamous question of “How much you bench bro? ” But most importantly, this article is about the Upper Chest. Partly responsible of being one of, the most important building blocks of a great V shaped physique. When the Upper Chest is fully formed you can truly get the Greek God, plate of Armour look. If you don't neglect the Upper Chest exercises that is! But less of the aesthetics. In this Top 5 Upper Chest Workout Exercise guide, we are going to dive into the best exercises and practices for those highly sort after 3D Pecks. With all the information out there, it can seem daunting and down right confusing. When it comes to not just building your Chest but even stepping into the gym. That’s why I’m here to help cut the sh*t! And get you where you want to be, and finally reach your aesthetic goals! For a full, beginner lifting program take a look at the Ultimate Beginner Workout Guide here; So, let’s get started with the upper chest workout : Upper chest workout 1. Barbell Bench Press The true king of the upper body. Not only will the Bench Press grow all 3 major muscle strands in your pecs (and minor ones). It will also grow a bunch... --- ### The 100% Ultimate Beginner Workout Program Built For Success > New year, a new you. Start off 2020 on the best foot forward with our ultimate Beginner Workout Routine for 2020. Get the best Workout Advice for Beginners. - Published: 2020-01-28 - Modified: 2021-03-15 - URL: https://piit.co.uk/ultimate-beginner-workout-program-for-success/ - Categories: Fitness & Bodybuilding The Only Beginner Workout you'll ever need So, it’s the new year and you’ve decided to get a gym membership and get into the best shape of your life. And you’re wondering ‘What is the best Beginner workout program? ’ Well you have come to the right place. Maybe you have already stepped in to the gym, hit the treadmill and a few machines. But were to intimidated, to go to the free weights room. Thanks to the fridge with arms and legs using 3 of the benches to swipe Instagram. Not to worry! We have all been there with starting out nerves, but with this beginner workout article, we will guide you through the basics of everything. Gym jargon, exercises, how to progress, and everything you NEED to know to get started off effectively. So, get out your pen and paper and let’s get started. What is a rep/set? So our first step in the beginner workout program, is to understand some of the slang or terminology. You may ask, ‘What the bloody heck are Sets? ’ Or, have similar questions around gym vocabulary. As these words seem to come from nowhere, (they usually do). From an outside perspective it can be confusing. Although I perceive some as ‘bro science’ most are important to know. For example, you don’t want to make the mistake of mixing up sets and reps. Here is the comprehensive beginner workout program, dictionary of basic universal gym jargon. Reps - The amount of singular... --- ---