Why is it important to get regular massages – especially for us, athletes? Improve your massages with CBD oil! Here is my recommendation on Wellness CBD USA
Tag Archives: training blog
My experience with CBD oil
You can find my recommendation of CBD products on Wellness CBD USA
The benefits of massage oil with CBD
Massage is very important for all athletes. When we train 5-6 days a week, sometimes even twice a day, it’s very important that we make sure we smoothen out all muscles regularly. Massages can not only relax the body, but also prevent injuries and even promote muscle growth.
When getting a massage, it’s important to use the best oil, as your skin is the largest organ and absorbs anything that is applied topically. A high quality massage oil with CBD is a great option for any massage, whether at home, in spas or at a chiropractic office.
Why have CBD in my massage oil?
Your skin contains endocannabinoid receptors and is connected to your endocannabinoid system. The main function of the endocannabinoid system is to regulate and maintain bodily homeostasis, while keeping the biological harmony of our body in place in response to environmental changes. It also plays a crucial role in helping regulate an array of physiological and cognitive processes, which includes supporting memory retention, balancing mood, maintaining a normal appetite, boosting our immune system and supporting overall wellbeing. CBD stimulates the endocannabinoid system, which therefore promotes homeostasis in the body, combats swelling, enhances circulation and helps to reduce discomforts. The interaction of CBD and the endocannabinoid system also enhances clarity and focus, decreases anxious feelings, promotes a sense of calmness, aids in recovery and assists in a better night’s rest.
A massage is a perfect solution if you have sore muscles or want to promote overall wellbeing. CBD can help reduce discomfort, promote relaxation, ease stress and even nourish the skin.
Source: CBD Hemp Experts
Steroids and diet
Many people believe if they’re on a cycle they can slack in their diet. In this video I explain why it is important to have the correct diet during a cycle
Let me know your thoughts: hello@tamaramakar.me
Talking steroids – again
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
My road to become an IFBB Pro
Reply
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.
