How to build muscle and stay fit?


Many people training in the gym are wondering how to build pure muscle mass without accumulating unnecessary fat. There are several ways to do this, which I will try to discuss in brief in the following article. If you are a person who wants to build muscles, you are certainly aware that despite the fact that on a reducing diet our body looks fantastic, often despite all efforts, spending hours at the gym, the effects of muscle building are usually mediocre and certainly not satisfactory. That this diet is usually used during the holiday season in order to emphasize the muscles built during the remaining three seasons. The reduction diet has been presented in the previous two articles on the Keto Diet and ways to quickly burn fat, which you can find on my website, but this the article is dedicated to this period between holiday so now I can go to the main content if you want to learn how to do so-called „good mass”, I invite you to my article.

The first way will be a very simple technique that will give you very good results with minimal fat increase. If you are involved in the gym in a sufficient way, you probably know how to calculate such important macronutrients, because maybe not everyone knows a well-chosen diet is 70% of success, so if you do not have a well-balanced diet, of course there is not much left on which, by entering your weight and height and other important factors, you will be able to choose the right demand for you. You only need just a 5 minutes and you will be able to change your life diametrically. So where to start:

  1. Go to
  2. Enter your parameters 🙂 To start a good diet mass should be selected in the Calorie Boost options which will provide the right balance on building initial muscle mass.
  3. Download applications to count macronutrients and fill it with the data created for you The best I’ve ever found: ), or save in the notebook the value of the products you eat and mix in the daily range 🙂 This is maybe a bit more time-consuming, but it gives a lot more satisfaction.
  4. Stay on the set criteria and you will see that the form will come faster than it seems to you 🙂




Another way is the so-called recomposition, which is based on the fact that we are able to build muscle with as low fat as possible, the way to it is as previously mentioned refined diet and in addition you can add your cardio strength plan on non-workout days that will allow you to keep a sculptured figure while increasing muscle mass. For example, you can start running, which will help you build a great athletic figure. The reasons why you should choose to run is the fact that it helps you oxygenate your body while improving your concentration and mood.


Of course, not everyone has to like running, so the next thing you can do in this direction are, for example, fat-burning training on the internet or for more ambitious and persistent so-called  „Intervals”. I won’t write a training plan here that can help you because there are lots of great training on the internet that are popular with many recommendations of millions of people. My favorite in the case of cardio training is:


In contrast, interval training, which I highly recommend:


At the very beginning, it can be difficult to do all the training, but do not worry, you will do as much as you are, and you will be able to go further and further until it will be a pleasure for you and it will be even more enjoyable for sure looking at your body every morning 🙂


I think that thanks to the above methods you will be able to build the perfect figure, and in addition you will progress in the gym, I wish you with all my heart, because there really is nothing better than a mass diet that allows you to keep a constant smile on your face (who doesn’t like eat well? ), and in addition, provides the largest increases in the gym throughout the entire training cycle.


Now all that remains is to adapt the above steps to your life, and forgetting that once we had to choose between a well-sculpted figure and large biceps <3

Does 2 Week Diet with Brian Flatt really work? Review


At the very beginning I would like to tell you that I know what it is like to look at your body with disgust and disgust, to hate yourself for the fact that every clothing looks like a stuffed bag or not be able to catch your breath after a light effort.

I know how it is when you starve yourself and try to lose unnecessary kilograms, and they as if infiltrated into a protruding stomach or plump cheeks.

A few months ago I was a person and now I am learning about diet and I would like to present you a diet that is a great solution for people who want to lose weight, eat unwanted fat and expose beautiful and muscular body in a short time without eating dangerous tablets — a dream figure

Do you think that only models or bodybuilders who devote their entire lives to sports and diets can have an amazing figure? If so, you are wrong, and I will try to make you aware of the truth!

I would like to introduce you to a certain diet that I came across, looking for information on how to lose weight quickly and painlessly, and also completely safely. I found a diet on the website that allows you to drop 8-16 pounds (4-8 kilograms) in 14 days.


Hmm … I admit that I was a bit curious, but I was quite skeptical about it, because diets can be a tiring and frustrating process, where we try everything and the effects are never seen.

I went to the side of this diet; it was pleasing to the eye, so I decided to stay longer. I checked the credibility of the author and it turned out that he is a known, professional trainer and dietitian Brain Flatt, who spent his life learning about sports and healthy nutrition.

I became more and more interested. How is it possible that such a short diet has so many positive comers, a real author who is known in Southern California and has his own Fitness REV Fitness, and has read 500 books on fitness and healthy eating that helped him to put his own diet?

Sounds good, but how is it really? I rejected this page, but when I looked at my own open trousers, which seemed to be on my stomach despite daily, two-hour training, I made an order.

I was surprised how my belly becomes flat with each day and my muscles become more and more visible. I was an amateur and I felt like an experienced athlete! Ah, great feeling!

If I have already interested you a bit, I will tell you what the 2-week diet of B. Flatt’s looks like in practice. True, this diet gives great results. However, it also provides healthy nutrition, which will maintain a slim figure.

Forget about rigorous meals or exhausting exercises! It will only discourage you. A good diet causes a smile on your face, you feel healthy and full of energy. Diet and training are important, but let’s not go crazy. In this diet the perfect composition was captured between training, which will become your passion and a healthy way of nutrition that will make you a happy person!


— the diet is easy to start right away, a simple language,

— great recipes for food, increasing strength, energy and causing a smile,

— access to the diet from a phone, computer or tablet,

— a diet for everyone regardless of the sex of your age,

— you do not need to have previous diet experience,

— very good opinions among the users,

— 60 day return option when the diet meets expectations, which is rare among such products,

— we pay for the diet only once, and it stays with us forever, which guarantees good results.


— you have to spend 1-2 weeks, but unfortunately no diet will give results in one day.


Introductory instructions — techniques to help burn fat 24 hours a day, based on scientific evidence.

Diet instruction — a key element, because it is thanks to him that without previous preparations we can introduce our diet, as if we were professional dietitians. It contains information on how much food we can consume, what food to eat, how many hours of sleep we should take, how to burn fat without training. The program includes meal recipes, as well as many other tips on how to achieve the expected results. The diet really adapts to us, at the beginning we have to calculate our percentage of body fat and only then we will get an exact plan.

Training manual — training plan has been adapted to everyone. Auto has put in it a workout that allows you to burn fat easily, sacrificing 20 minutes 3-4 times a week.

A mental-motivational diary — so that after 2 weeks you will not stop caring for your body and let this way of life make you happy. Through the lens of time, I see that sport has brought the most to my life.

The book describes everything you need to lose weight at the appointed time. You will learn from it how metabolism works; how to burn the so-called difficult fat; where to start the diet; everything about breaking down carbohydrates, fats and proteins.

The book describes everything you need to lose weight at the appointed time. You will learn from it how metabolism works; how to burn the so-called difficult fat; where to start the diet; everything about breaking down carbohydrates, fats and proteins and many more.

This diet will serve you how to lose weight, but you will also find out which foods are the best for your body. After some time, the diet will cease to be something difficult and it will become a dream lifestyle. You will know how your body works. And all this thanks to this diet.

Hmm … is it worth to buy this diet in the end? I think that’s the most. It is written in simple language, so it is easy to understand. It is based on research, the whole body is at an even pace and has very good feedback from the users. He teaches how to keep a healthy figure in the future. The PDF version provides access to all devices, as well as a refund of up to 60 days from the time of purchase.

However, this diet, like everything else, has its drawbacks. The first one will be a quick weight loss, which requires contact with a doctor in the event of a problem. It is worth remembering that no matter what diet we use, the supervision of a doctor is indicated. You only have one health!

The second downside (although it may be a plus in these times) is that we get most of the materials in the PDF version, but on the Internet age this is probably not such a problem, right? You will always have your diet at hand.

This diet normally costs $97, but now there is a discount and you can have it for only $37!

I will not be boring anymore.Here is a link to the diet if you were interested: 2 Week Diet . If you have any question, leave a comment on the bothering topic and express your opinion after purchase, whether the diet met your expectations.

Thank you for your attention and best regards,


Complete Ketogenic Diet – Is it worth it?

Hello! Are you interested in the topic of ketogenic diet? Do you want to know what are its advantages and disadvantages, rules, menu, average weight loss, supplementation, macronutrients, hazards, as well as many other valuable information about the di
et, which for some time has risen to the heights and conquers the Internet?

At the end I present my results after using this diet for a month.

If so, I invite you to an article about the diet of all time. Ketogenic diet, or so-called low-carbohydrate diet. The basis in this diet as you can guess is to lower the level of carbohydrates and increase the amount of fat absorbed by us. This diet is very often used by athletes in the reduction period, because by reducing the amount of carbohydrates in the blood we do not have glucose resources and our body begins to look for a source of energy, and where does it find it? Exactly! In the form of adipose tissue. * Voilà *. Reduce carbohydrates, but how much? The best way is not to exceed 50g because we need all that for normal thinking.

How to start? The most effective, but also the most demanding way for our body will be a sudden reduction of carbohydrates to 0.5g per kilogram of body weight, followed by a gradual increase up to the recommended 50g as a last resort to 80g of carbohydrates in the diet. We must be careful, because sudden reduction of carbohydrates to this level may cause drowsiness, weakness and dizziness, so we should contact a doctor and find out if there are any contraindications to use this diet with us.

Now a bit about macro nutrients …

To enter the state of ketosis, we should take the following calories: 5% – carbohydrates, 25-30% protein, 70% fat.

If you do not have time to sit and calculate everything on a piece of paper, I can recommend the application, which to a great extent facilitates the speech here is about Fitatu. It is an application that allows you to scan a product using a bar code and camera, and then automatically add it to the selected meal, which makes macronutrients counting much simpler and more enjoyable. Another advantage will be that we determine macro nutrients themselves, and they are not in any way the manner imposed, we can set our own goals and intentions that will be the motivation and indicator of whether our diet gives us the desired results.

Fats but what? Certainly not those delivered from junk food! The fats that you supply must be healthy, but it does not mean that they are supposed to be unpalatable 🙂

Examples of fat sources:

-a greasy steak, sausage, bacon, pork knuckle, lard, salami, butter with high fat content, avocado, olive oil, oil (coconut,

MCT), peanut butter (I love !!!), chocolate, cocoa 99%, of course nuts, fish (mackerel, cod, salmon, trout), eggs, cheese (feta, mascarpone, mozzarella, Swiss, goat, sheep, Camembert and mold), as well as Omega 3 and fish oil supplements.Complete Ketogenic Diet – Is it worth it?

Protein sources can be: cottage cheese, eggs, beef, veal, lamb and chicken.

Now a bit about carbohydrates, the fact that we have to limit them does not mean that we have to eliminate them completely;): The main sources in this diet will be vegetables like spinach, red peppers, broccoli, celery, peas, lentils and chickpeas. Fruit … You must pay special attention to them during this diet, because they should be very limited and adding them to the menu will be a difficult task, but possible and it is just beautiful in the diet, everything is possible if you want. Examples of such fruits will be: raspberries, plums, blueberries, strawberries, peaches and 100% of the most recommended avocados, which will be the best choi


What can we definitely not eat on this diet? An example will be sweets, sweet syrups, ice cream, honey and other products containing large amounts of sugars, in particular simple ones.

A menu in a low-carbohydrate diet should be based mainly on wholesome and natural products, I recommend avoiding processed products.

As you can see, we have great opportunities to create delicious dishes, just a little creativity and our diet will change into something without which you will not be able to live 🙂


Sample menu:


I. Beef in olive oil wit

h broccoli and paprika

II. Scrambled eggs with butter bacon + legumes

III. Chicken with broccoli + a pinch of Himalayan salt (the most recommended)

IV. Cottage cheese, carrots or other vegetables

V. Smoked trout with vegetables

Snack: A handful of almonds + finely chopped vegetables


I. Scrambled eggs in butter with s


ausage, mushrooms and paprika.

II.Scab stewed with the addition of onions, broccoli, carrot and rapeseed oil + Omega 3 in a capsule

III. Smoked salmon with onion + vegetables

IV. Salad with mayonnaise, Greek yogurt, olive oil and chicken with vegetables.

V. 2 rice wafers with peanut butter + protein supplement

Snack – unsalted nuts and chocolate containing 99% cocoa

Remember to provide the necessary vitamins and minerals available for purchase such as magnesium B6, vitamin C, zinc, Omega 3 and the rest of vitamins that can be purchased as a multivitamin for athletes in the package.

I will not elaborate a plan for the whole week, because in my opinion this is pointless, this diet gives such a huge possibility that everyone who devotes 5 minutes will be able to make a menu that suits him best. Support the aforementioned products, try to make sure that every meal has some vegetable and guarantees that you will see the results faster than you think;)

Important factors of this diet:

Consume a large amount of water – assimilate as much as we need, and the rest we excrete.

We leave the protein intake moderate at a constant level of 2 / 2.5g / kg body weight

As we increase the level of fat delivered to a very high level, people who have problems with the liver and kidneys must be careful with this diet, and preferably give up for another, which you will definitely find in the near future on my blog.

The main carbohydrate distributor in this diet are vegetables (about 1 kg = 50g of carbohydrates)

– Do not use for more than 2-3 months

Why is it worth it? Advantages:

– Transparency of the mind, better remembering and greater concentration over the work being done

– At the time no desire for carbohydrates = no desire to eat sweets.

-Rice brain regeneration * Increased release of melatonin and increase of growth hormone secretion

-He has a large dose of energy after a meal and no fatigue

– If we do not sleep enough, we do not feel much fatigue.

-Don’t feel any energy drops during the day, we still have the strength to act!

-Our body burns body fat faster!

-We fish fat all the time, because we are in a state of ketosis

No artificial hunger caused by a leap of glucose in the blood, a feeling of fullness

Now a little about the disadvantages:

– A smaller desire to training (especially at the beginning, with time the organism adapts)

– Time of 6-8 weeks (possibility of dizziness and hunger attacks at the beginning of diet)

– Designed for people with willpower

-Roads the kidneys and liver (2-3 months max)

– Weight lost in ketosis likes to go up, if we go too fast for large doses of carbohydrates, so we have to keep a cool head and do not eat too many sweets, or at least in large quantities immediately after the diet, then everything will be fine 🙂

How do you check the level of ketosis in your blood? 1) Blood test 2) Urine test using a strap (available at a pharmacy) that changes its color to magenta depending on the amount of ketone in the urine, although it is not as accurate as a blood test much easier to do, and we read the results from a specially prepared scale.

I think I have described the diet in a good way and no one will have a problem introducing it to their own lives.

A month ago, the belly was only flat, there was no muscle or vein visible 🙂

Here are my results:

To sum up: This diet gives very high results and is one of the best discovered so far, but it requires a lot of self-denial and discipline, which I think is worth it, because the effects come very quickly compared to other diets, which means that many people stand up to end and enjoys the dream figure that I wish you.

Write what you think about this diet, will you decide to apply it yourself, or have you already done it? What are your experiences? Be sure to share this with us in the commentary. If you have any questions, please write to me on my e-mail or on my fanpage below and I will gladly help you. I greet and wish you success! Patryk