Supplements: Vitamin D

Vitamin D is mainly helpful for your bone development either for the very old or young. Always consult a doctor when supplementing on top of a healthy diet. Lack of Vitamin D can cause rickets and osteomalacia. Main sources of Vitamin D are sunlight and fatty fish. 

How to change your approach to break through limits

Here are six approaches for you on how to switch up your training when you feel like you are not getting anywhere to get the desired results and push beyond your limits. 

Supplements: Multi-Vitamin / Mineral

Please consult a doctor before taking any supplements! Now that that is out of the way here is an overview of how the benefits of multivitamins for generally healthy individuals are negligible and that especially Scandinavians seem to produce evidence that supports that these pills promote cancer. This is all of what comes in a nutshell but see for yourself ;). 

How to keep your eyes on your fitness goals

This is a quick write up of what I learned to keep pushing even though I have a normal life in which I have to keep the balance between job, family, gym and this little site project called marathon-crossfit. It should help you to get your priorities straight and get shit done.

Supplements: Protein

Main benefits of proteins are that they help as enzymes in the body to catalyze chemical reactions. In the context of sports nutrition, this yields the promise of more muscles faster and quicker recovery from injury. While the popularity of protein supplements is on the rise, critics are not tired pointing out that same can be achieved by natural means and the risk for supposed negative effects on kidney and liver are too high. I am not a doctor or dietician so please consult your expert of choice if you want to supplement, but here is my write up of what I was able to gather and the experiences I had with protein powder. 

14 easy steps for a bigger bench press

This is what I learned on my journey to a 150kg bench press so far. That is not the most in the world, but at least the most in my local gym for my weight class. Hope you enjoy these easy tips and start implementing them tomorrow. 

Supplements: Fish Oil

Fish Oil is a very prominent supplement which you can find in wholesale stores all over the world. While the list of acclaimed benefits is long, it is a very controversial supplement with many sources speaking for and against. Based on what I have found it has a most likely positive impact on heart disease and lowering triglycerides levels. I am not a doctor or specialist, so please consult one before supplementing fish oil (although I could call myself a nutritionist if I wanted, no degree needed for that). If you have any information which would help to make this article better, please say so in the comments and I will revise accordingly after checking.

12 useful tips on goals and training for fitness

These are based on my experience as a mean entering his thirties he did not train enough to be great but also trains more than most. Enjoy.

Supplements: Probiotics

Probiotics are being marketed as helping you with the balance of your gut flora. While this holds true in some trials, especially when there are minor problems with diarrhea already, generally the authorities do not accept health claims for probiotics due to lack of evidence. It seems to work for my fiancee, though, and the placebo effect should never be underestimated!

14 Tips on how to survive Smolov

I have run a one month Smolov Jr cycle increasing my bench from 140kg to 150kg and followed with a Smolov 3 month cycle for squats increasing my PR from 140kg to 170kg. I think it is a very interesting program to run, especially when one of your lifts is very weak compared to the others.

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