“Fitness” as a sport consists largely of activities that raise your level of bodily fitness. Among these are cardio training (steps, cross-trainer, running, cycling), to achieve better condition, but also weight-training, to promote muscle development. It is also effective in achieving a better balance within the body, and facilitates weight loss. Nourishment is a serious part of an intensive fitness work-out, and important in succeeding in all elements of it.


One day you can be bursting with vitality, a month later your resistance may be considerably lower. It happens to us all. Nothing is more annoying than coming down with something just when you’ve got yourself into a satisfying training scheme. Recovery also takes much longer than you would like. Prevent matters going so far, and build up your stamina and resistance. A healthy lifestyle is of great importance in improving your resistance.

Important points in improving your resistance levels:

  • A healthy and varied diet with enough fluids (water, herbal tea, fresh fruit juice)
  • Ensure you get enough sleep and relaxation.
  • Ensure you get enough exercise,preferably in the open air. (Physical exercise that involves a high oxygen intake, i.e. cycling or swimming, promotes circulation, therefore raising levels of absorption via the blood and promotes the expulsion of waste products.)

Building up muscle

The development of muscle tissue requires hard work and good nourishment. This can be achieved in different ways. Of course, working out remains the basis, but without the correct nourishment and dietary supplements, your body will not grow in strength and stamina to it’s full potential.

Eat healthier and more regularly, and ensure you consume enough protein. Proteins are extremely important for a full recovery after a work-out or competition, and for building muscle tissue it is essential to replenish your body’s reserves during training. This prevents destructive overuse of your muscles and provides your body with enough fuel to complete the work-out or competition. The best choice here is a well-balanced carbohydrate drink. It is important to train hard, but training too long is not good. Train for a maximum of one hour, otherwise your body will start to produce harmful hormones that break down muscle tissue.

One last tip:- sleep well and get plenty of rest. Your muscles restore and grow best when you are asleep.


Muscle cells take energy directly from nourishment, or from energy reserves in the body.

Energy can be provided by carbohydrates (potatoes, wholegrain bread, pasta), but also by ‘carbohydrate-based’ sport drinks. They give instant, but also time-released energy. Aside from this, you get energy from protein foods (chicken, eggs). It is of course also important to get sufficient vitamins, minerals and fibres, and to drink enough (water). A full ‘energy’ meal can be taken 4 to 6.

Weight gain

Particularly in men is weight gain easily comparable with the production of muscle bulk. Keeping weight on is sometimes a problem because a sport-fanatic does a lot of cardio training, and thus burns the fat away..To keep weight on, many sporters ingest larger quantities of energy and –‘building’ supplements, to provide sufficient body fuel. In this way, the body keeps it’s weight on, which results in a better distribution of mass.

The combination of fast and slow carbohydrates causes a strong anabolic stimulus during the work-out. The slow carbohydrates raise the glucose level in the blood (blood-sugar) hardly at all, which means that the carbohydrates are not converted into fat.


No hunger pangs while still burning calories – who doesn’t want that?

You probably think that you have to train as much as possible and eat as little as possible to burn off as many calories as possible, but that’s not true! The starting up and increasing the speed of the metabolic process is of great importance. It causes your heart to pump blood through your body, and your lungs to perform at their optimal level. Look at your metabolism as the engine of a car; if the engine doesn’t work, the car won’t run.

And, alas, there is no magic pill or supplement you can take to make your body burn calories without any effort at all on your part. But there are dietary supplements to help your metabolic process work faster and more efficiently. You have to find the right balance between diet and exercise. During the first 20 minutes of your work-out your body uses it’s carbohydrate reserves as fuel, After 20 minutes, it starts burning up fat. This means that you have to exercise for 20 minutes BEFORE your body starts burning off fat.