In this video I explain why genetics play a big part in your training / athletic abilities. Let me know if you have any questions or you have a topic you’d like me to discuss: hello@tamaramakar.me
Tips for beginners
Training tips Part 1
Nutrition tips Part 1 ?????
Nutrition tips Part 2 ?????
Training at home / getting back to training
Everyone has suffered some time away from the gym during the weeks of this pandemic. Some of us are blessed to be able to train in the gym again, others are still having to workout at home.
Most people don’t have any equipment at home, they can only use resistance bands or some light dumbbells/bars or trx.
First of all: I know for some of you it’s been a long period of time, some of you have certain goals to achieve – whether it’s weight loss, building muscle or competition preparation. Your diet is really the key thing here, and then your training.
If your diet is not right, it wouldn’t matter even if the gyms were open, so first and foremost pay attention to that.
Second thing is, if you’ve been training with bands and light weights / body weight, you have probably learned or are learning how to use the right technique to feel the exercise. Once you don’t have the heavy weights to throw around, you have to focus on the technique to feel it. It’s probably a positive for everyone. Perhaps it has helped you to achieve a better mind – muscle connection that you can use once the gyms reopen.
To be honest, I would’ve never thought about training with bands, but once I was forced to do that, I felt a big difference in my body – and in a good way. It was like an ‘active rest’ for my body. I was still training, but with less pressure on the joints, with a different technique: longer squeezes at the peak, so that I could get the most out of my workouts. A set could’ve lasted for 4-5 or sometimes even 10-15 mins when I was doing body weight squats and different lunges back to back to burn out my legs/quads.
But here’s what to watch out for when you can finally go back to the gym:
Don’t try and lift the same weights that you did before the lockdown.
Don’t get frustrated because you’ve lost some strength. You will gain it back quickly once you can continue going to the gym.
You will probably have to adjust your diet again when you can start lifting heavier weights.
?If you need any help with your current diet or training, drop me a line. I’m here to help you for free to adjust your diet or training plans, we can discuss different ideas.
?If you’d like a proper plan, I’m also available for online coaching.
Online coaching / training plans / meal plans
? get into shape
??♂️ build muscle
??♂️ lose fat
? contest prep
✉️ hello@tamaramakar.me
My take on supplements Part 1
Many people ask me about supplements, what to take to gain weight. It’s quite difficult to advise when I have no idea what they eat, but first I always recommend that you put your diet right. Most people wouldn’t need any protein shakes if their diet was spot on. You can have it, it’s your choice, but it’s not necessary to gain muscle. Protein intake is necessary, but most people should be able to have enough protein from their food intake: chicken, eggs, fish and beef.
If you’re vegetarian or vegan then it’s a whole different ballgame – depending on your end goal.
So what supplements do I recommend for gaining muscle?
?Creatine –
- Helps muscle cells produce more energy.
- Improves high-intensity exercise performance.
- Speeds muscle growth.
- May lower blood sugar levels and fight diabetes.
- May reduce fatigue and tiredness
- Can improve brain function
?Glutamine – which is an amino acid, therefore it’s a building block for protein and a critical part of the immune system. It also has a special role in intestinal health.
Some foods that contain glutamine are: eggs, beef, skinned milk and white rice
Glutamine is a critical fuel source for immune cells. If the body’s need for glutamine is greater than its ability to produce it, your body may break down protein stores, such as muscle, to release more of this amino acid.
Additionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available.
Online coaching / training plans / meal plans
? get into shape
??♂️ build muscle
??♂️ lose fat
? contest prep
✉️ hello@tamaramakar.me
How to build your bootie
Glutes are just like any other muscles. There’s no secret to building up your glutes. Many people ask me to send them a workout routine for different body parts. The truth is: you can google it and get a workout online – as long as you only need a generic workout. It’s not WHAT exercises you do, but HOW you do the exercises. That’s is the reason why you need a coach: to show you how to activate the right muscles, how to have the mind-muscle connection. Anyone can tell you exercises, how many sets and reps to do, but if you’re not using the right technique, if you’re not activating the right muscles, the session will be a waste of time.
I’ve found while working with clients, that glutes are one of the most difficult muscles to activate. No matter what exercise we did, when you have weak glute muscles, some other muscles will take over. So my advice is: drop the weight, don’t go heavy, focus on muscle activation, and squeeze!
Online coaching / training plans / meal plans
? get into shape
??♂️ build muscle
??♂️ lose fat
? contest prep
✉️ hello@tamaramakar.me
About diet plans in general
When it comes to diet there’s barely a thing like one size fits all.
?Some people work very well on carbs, others don’t. Some people like eating, some don’t. We all struggle with something: either to put on weight or to lose it.
?Some coaches swear on carbs, they think you can’t train and progress without them. Others say it’s not necessary.
?I say: everyone is different. That’s why you shouldn’t just copy someone’s diet program or search one online. Everyone is different: our metabolism, out activity levels, our insulin sensitivity… our caloric needs are different and where those calories come from. Some people can get away with frequent cheat meals, others have to stick to a strict regime to see results.
?I would avoid working with a coach who doesn’t ask any questions about your current eating habits.
?Another thing with some coaches is that some of them put their clients on a similar plan – whether it works or not. Just because my body works really well on keto, I do understand that it’s not always the case with everyone. Not everyone likes it, not everyone can adapt to it – not just physically, but mentally as well, and therefore it’s not for everyone. Some people try it but don’t do it right or give up too early. There’s too much info out there and it’s difficult to filter what would work for you and what wouldn’t.
?The same thing goes when you’re on carbs. How much you should eat, what carbs work well with your body…
it’s normal to feel lost, but I recommend before you give up, try and find a coach that you trust and get a nutrition program (not necessarily me, but any coach who YOU TRUST)
Online coaching / training plans / meal plans
? get into shape
??♂️ build muscle
??♂️ lose fat
? contest prep
✉️ hello@tamaramakar.me
Steroids
Reply
This is a quick video about the gear. Nowadays I’ve been getting a lot of requests for cycles from guys and girls. Most of these people have no idea what steroids are and what they do to your body – let alone the side effects. This video sums up the basics:
My road to become an IFBB Pro
I thought I’d share my story with you guys, how I got here where I am now.
My prep actually started end of February. I was 79kg, and I was getting ready for the Nabba Worlds in June in Italy. I was very keen, had the passion burning inside me. I wanted to win! Last year I finished 2nd at the Nabba Worlds in Russia and I really wanted to prove myself this year. Athletes would know that a contest prep is not easy, but you can always step it up when you’re keen, so I went all in.
So June came, and I went to Italy to compete. Finished 2nd again – not gonna lie, I was pissed off. We planned another competition a couple of weeks after that, Portugal or Spain, but I said no. I knew what improvements I had to make and I needed a bit more time to make them happen.
So after my first comp mid June I went straight into prepping for the second one in November. First I wanted to go to Poland but then we learnt that the @ironrebelshow was gonna be organised again in November – and we went there with @abe.superman In May when he competed, so I changed my mind and I registered for Denmark.
I had to bring up my shoulders, especially my rear delts, so I started training them 3x a week. My glutes and hammies needed more shape, so that meant glutes and hammies 2x a week, and quads/full legs with glutes 1x a week. Are you keeping score? That meant Ꭵ hᎪᎠ ᏆᎾ ᏆᏒᎪᎥᏁ ᏆᎳᎥᏟᎬ Ꭺ ᎠᎪᎽ ᏆᎳᎥᏟᎬ Ꭺ ᎳᎬᎬᏦ… and this is exactly what I did for 6 months to get into the shape I needed for the @ironrebelshow in Denmark last weekend.
The first pic was taken 2 weeks into my prep in March. The second pic was 1 week before the second comp last weekend. I’m proud of this package, I’m proud of the improvements I’ve made and the condition I’ve got myself into. I know there’s more to come, but so far that was my best ever shape.
About MCT oils
“MCTs” are medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management. Coconut oil is one great source of MCTs.
MCTs are missing from our modern diets because the public has been led to believe that saturated fats are bad. However, recent research has shown a lot of evidence about the real benefits of saturated fats.
We now know that ideally MCT oils should actually be consumed every day. Certain saturated fats, especially MCTs and other healthy fats found in things like coconut oil or grass-fed beef, are in fact easier to digest than long-chain triglycerides (LCTs) and might even have more benefits related to heart health, obesity prevention and brain health, too.
MCTs are digested easily and sent directly to your liver, where they have a thermogenic effect. That’s why MCTs have been claimed to be burnt by the body for energy, instead of being stored as fat.
Medium-chain fatty acids are capable of helping you:
• Maintain a healthy weight — since they make you feel full
• Specifically reduce stored body fat — since they also raise your metabolic function
• Have more energy
• Think more clearly
• Experience better digestion
• Balance hormone levels
• Improve your mood
• Fight bacterial infection and viruses
• Absorb fat-soluble nutrients from various foods
EHPLabs Oxywhey contains 300Mg of MCT oils, as well as essential and non-essential amino acids andBCAAs, and a blend of whey protein, isolate and micellar casein which makes it an ideal supplement, especially during Ramadan, to provide you with fast and slow absorbing proteins that will see you through the fasting hours.
About caffeine
Caffeine can increase alertness, sharpen focus, improve mood, boost pain tolerance, help burn fat, and help athletes do more work for longer periods in the gym and in sport.
Caffeine was previously banned by the International Olympic Committee (IOC) pre-competition but since January 2004, any restriction on caffeine’s use pre-event has been lifted.
Caffeine works on the central nervous system.
In bodybuilding and sports, many people also use caffeine pills to enhance performance, these are typically 50-200mg each, and doses may be as much as 300-400mg.
Caffeine is rapidly absorbed from the digestive system reaching peak concentration in blood 60-90 minutes after ingestion. Caffeine is then metabolised in the liver. Complete clearance of caffeine from plasma and urine is not until 24-48 hours after ingestion of the last dose.
Caffeine has been shown to increase both short term intense exercise performance, ‘stop-start’ activities (football, rugby, etc), long distance running and help our performance in the gym, so we can train more effectively and ultimately increase size and strength.
