Testosterone and muscles – how does it really work?

Testosterone supports muscle mass development primarily by influencing muscle protein synthesis. When hormone levels are within the normal range, the body is better able to repair and strengthen muscle fibres after exercise – which directly translates into faster strength gains and better recovery between sessions.

With a testosterone deficiency, even with regular and intense resistance training, muscle mass increases more slowly, and maintaining your current strength can be noticeably more difficult. This is one of the most common reasons why progress suddenly stalls – even though the training plan and diet appear to be on the right track.

Important note: a normal testosterone level alone will not build muscle without the right training stimulus. Resistance training, an adequate protein intake, sleep and time for recovery are essential. Testosterone acts as an enhancer of these processes – it does not replace any of them.

Does strength training increase testosterone levels?

Yes – but it depends on the type and intensity of the exercise, as well as the quality of your recovery.

Strength training targeting large muscle groups

Research shows that intense but relatively short resistance training sessions – particularly multi-joint exercises that engage large muscle groups (squats, deadlifts, bench presses), performed in sets of moderate to high intensity – lead to a temporary increase in testosterone levels after exercise. This increase occurs immediately after training, after which hormone levels return to baseline values.

Prolonged exertion without recovery

Conversely, long-duration endurance training – cardio sessions lasting several hours, marathons, triathlons – without adequate recovery is associated with a reduction in resting testosterone levels and hormonal imbalances. Importantly for men who combine gym training with cardio: the testosterone-to-cortisol ratio (T/C) is sometimes used as an auxiliary indicator of the body’s stress load, but it is not a standalone criterion for diagnosing overtraining.

Overtraining – the silent enemy of progress

Prolonged training overload combined with insufficient rest can lead to overtraining syndrome. The effects include chronic fatigue, a decline in performance, poorer recovery and possible adverse changes to the hormonal profile – including a reduction in testosterone. Paradoxically, more training sessions can lead to poorer performance and reduced levels of the very hormone that was supposed to support that performance. The solution is to reduce the training load, improve energy balance and schedule rest days.

More testosterone = better results at the gym?

This is one of the most common myths in the fitness world. The answer is: no.

It is important to maintain normal testosterone levels – both chronic deficiency and excess can be associated with adverse health effects. Artificially elevated levels, most commonly resulting from the use of anabolic steroids or other forms of androgenic doping, can lead, amongst other things, to abnormal lipid profiles, cardiovascular problems, infertility, prostate enlargement, gynaecomastia, androgenic alopecia and mood swings.

The long-term health effects are serious and do not disappear once doping stops. Real progress depends on a comprehensive approach: a well-structured training plan, appropriate training loads, diet, sleep and preventing overtraining – not the hormone level in itself.

Symptoms of testosterone deficiency in men who exercise

Testosterone deficiency can be difficult to diagnose, as its symptoms are easily confused with the effects of overtraining or a zł diet. Active men should look out for:

• a marked decline in strength and difficulty in maintaining previous performance levels despite following a similar training programme
• slower gain or loss of muscle mass
• lower exercise tolerance and getting tired more quickly during training
• prolonged recovery after sessions
• reduced libido and sexual dysfunction
• deterioration in mood: irritability, lack of motivation, and sometimes symptoms of depression
• a general feeling of low energy outside of training

If these symptoms persist despite a good training plan and adequate recovery, it is worth considering a hormonal assessment – rather than continuing to increase your training volume or changing your supplementation.

Which hormone tests are worth having?

The diagnosis of testosterone deficiency is based on clinical symptoms and at least two morning measurements total testosterone. In certain situations, the doctor may extend the diagnostic investigation to include:

• free testosterone,
• SHBG,
• LH
• i FSH, as well as other studies depending on the clinical presentation. A comprehensive hormonal assessment can be carried out at Synevo.

Test results should always be interpreted in context: the laboratory’s reference ranges, the patient’s age, general state of health and any reported symptoms. A single value outside the normal range requires confirmation and consideration of symptoms – it is not in itself an indication for treatment. Results should always be discussed with a doctor.

Testosterone is part of the jigsaw, not the whole picture

A man’s hormonal profile is the result of his overall lifestyle: his training plan, diet, sleep quality, stress levels and any medication he is taking – not just the number of sessions per week. A mindful approach to strength training involves monitoring training loads, paying attention to the body’s signals, undergoing regular check-ups and being prepared to adjust the plan before permanent hormonal imbalances and a long-term decline in fitness set in.

Summary

Testosterone is a key component in the process of building strength and muscle mass – but it is just one of many. Normal levels of the hormone support protein synthesis and recovery, but they are no substitute for a solid training plan, a proper diet and sufficient sleep. Artificially elevated testosterone levels do not speed up progress – but they do seriously harm your health. If, despite training hard, your results have plateaued, rather than simply increasing the volume of your training, it is worth checking first whether hormonal imbalances might be the cause. Diagnosis is an investment in informed, long-term progress.

Bibliography

• Brunsden, T. J. (2022). A review of the literature: Hormonal responses to resistance training and its effects on strength adaptations. European Journal of Sports & Exercise Science, 10(6).
• Hackney, A. C. (2020). Hypogonadism in exercising males: Dysfunction or adaptive-regulatory adjustment? Frontiers in Endocrinology, 11, 11.
• Tu, Q., Li, G., & Wang, S. (2026). The effect of acute exercise on the dynamics of testosterone levels: A systematic review of randomised controlled trials. PeerJ, 14, e20615.

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 29 June 2026.

In a fitness world that is constantly changing, we are hearing more and more about hybrid training. This is an innovative approach to physical activity that combines online workouts, gym visits and outdoor activities. This allows us to maximise the potential of each location and tailor exercise to individual needs and conditions. We've taken a look at this trend and while we like it best when you're in our clubs, with spring in full swing, we strongly recommend adding outdoor workouts. We don't always have the opportunity to go to the gym, and after all, we don't want to give up on being active, do we? So today we're taking a closer look at hybrid workouts - what they are, how to implement them and why they're worth it!

WHAT HYBRID TRAINING IS

Hybrid workouts combine several forms of physical activity into one comprehensive plan. This allows us to use a variety of spaces - from the comfort of home, to a professionally equipped and modern gym, to the outdoors. The key to success here is the skilful combination of online classes, gym workouts and outdoor activities, allowing for variety in the workout routine and maximum involvement of the whole body.

WHY TRY HYBRID TRAINING?

1. Flexibility and diversity

One of the biggest advantages of hybrid workouts is the ability to adapt the activity to current conditions and needs. When the weather is favourable, we can choose to train outdoors, while on rainy days we can take an online class at home or head to the gym. In addition, we do not fall into boredom, which can kill even the greatest love of sport.

2. greater motivation

Monotony is one of the main reasons why many people give up on regular exercise. The hybrid approach counters this problem - the variety of workouts makes each workout a new challenge and adventure.

3 Efficiency and versatility

Combining strength training at Just GYM with aerobic activity (such as running in the park) and recovery (such as online yoga) makes the training plan comprehensive and effective. This allows us to improve fitness as well as strength and flexibility.

HOW TO CREATE A HYBRID TRAINING PLAN?

When planning hybrid training, there are a few things to consider:

• Diversity: Combine strength, aerobic and recovery training. Also remember not to strain the same muscle groups over and over again.
• Adaptation to lifestyle: Choose online training or recovery on busy days, gym and outdoor activities at weekends.
• Personalisation: Get help from a trainer at Just GYM to tailor a plan to your needs and abilities.

SAMPLE TRAINING PLAN:

• Monday: Strength training at Just GYM (legs and glutes)
• Tuesday: Online session with yoga (regeneration)
• Wednesday: Outdoor run (intervals)
• Thursday: Functional training at home (core)
• Friday: Group classes at the Just GYM club
• Saturday: Bike tour (outdoor cardio)
• Sunday: Online meditation and stretching

USE OF TECHNOLOGY

You can track your progress on popular training apps. If you use a personal trainer, he or she will check the results of each of your workouts in real time on the app or based on the information you send. Alternatively, you can invest in a watch or sports band that will accurately measure your parameters during each activity and allow you or your coach to extract even more data.

IS IT WORTH IT?

Hybrid workouts are a modern approach to physical activity that combines workouts in different locations - in the gym, at home online and outdoors. It's a convenient way to keep your workouts regular and tailored to your lifestyle.

Although it is a form of exercise that is safe and adaptable, there are contraindications:

• acute post-traumatic or painful conditions,
• severe balance problems or dizziness,
• advanced osteoporosis,
• certain neurological conditions,
• claustrophobia or discomfort in the supine position,
• lack of medical consent in the case of high-risk pregnancies.

Summary - key findings

• Hybrid training is an approach that allows you to train in different locations - In the gym, at home online and outdoors. This allows you to tailor your workouts to your schedule and weather conditions, maintaining regularity.

• The World Health Organisation (WHO) emphasises that all forms of exercise in different contexts have health benefits. Hybrid workouts are therefore a convenient and flexible way to stay physically active every day.

Bibliography

• https://www.who.int/news-room/fact-sheets/detail/physical-activity

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 17.02.2026 r.

WHAT IS A CALORIFIC REQUIREMENT?

Are you training regularly, but the results are not what you expect? Or are you trying to increase your body weight, but despite eating more - the scale is stagnant? The key to understanding what is happening to your body is your calorie requirements. It is your energy balance that determines whether you lose weight, maintain weight or build muscle mass.

Caloric requirement is the amount of energy required for your body to:

• sustain basic vital functions (so-called primary metabolism - PPM),
• carry out daily activities and physical exercise,
• digest and process food.

This is the foundation of an effective nutrition and training plan.

HOW DO I CALCULATE MY CALORIC NEEDS?

The most common way to estimate basal metabolism is the Mifflin-St Jeor formula:

Mifflin pattern

Women:
PPM = (10 × body weight) + (6.25 × height) - (5 × age) - 161

Men:
PPM = (10 × body weight) + (6.25 × height) - (5 × age) + 5

To calculate the CPM - total daily calorie requirements - multiply the result by the activity factor (PAL):

• 1,2 - no activity
• 1.4-1.6 - light activity (2-3 workouts/week).
• 1.7-1.9 - moderate activity (3-5 workouts/week).
• 2.0+ - very high activity (daily training or physical work)

In practice, these values coincide with methods also used in body composition analysers or clinical models - as confirmed by the teaching materials of the Medical University of Wrocław

HOW MANY CALORIES TO EAT TO LOSE WEIGHT?

In order to lose weight, you need to enter a calorie deficit, i.e. consume fewer calories than your CPM.

Principles of healthy reduction:

• Deficit: 300-700 kcal per day,
• Pace: 0.5-1 kg per week,
• Too large a deficit = loss of energy, risk of yoyo effect and loss of muscle mass.

Reduction should be steady and tailored to your lifestyle - the slower, the healthier and more effective.

HOW MANY CALORIES TO EAT TO GAIN WEIGHT?

Building muscle mass requires a calorie surplus, but a moderate one.

How to do it properly?

• Start with +200-300 kcal per day,
• Monitor your weight and figure every 1-2 weeks,
• Eat wholesome foods:
  • lean protein sources,
  • 1TP1Carbohydrates,
  • healthy fats.

Gradually increasing calories is the best way to achieve so-called „pure mass” without excessive fat accumulation.

BEST CALORIE-COUNTING APPS

If you want to monitor your diet conveniently and on an ongoing basis, free apps will help:

• MyFitnessPal - fast code scanning and a large product database,
• Fitatu - very accurate data for Polish products,
• Yazio - effective meal planning,
• Cronometer - great for micronutrient analysis.

These apps make it easy to build nutritional awareness and monitor progress.

WHAT NEXT AFTER CALCULATING THE CALORIES?

The calculations are only the beginning. The key is:

• observing the body's reaction,
• making adjustments every 2-3 weeks,
• monitoring of strength, energy, weight and circuits,
• consultation with a trainer or nutritionist if you need individual support.

The best eating plan is the one you are able to maintain long-term.

Summary - key findings

• Being aware of your caloric needs is the foundation for both weight loss and building muscle mass.
• Proper energy assessment and its regular monitoring, it is possible to achieve goals effectively and without risk to health.
• Importance of correct calculations Polish scientific materials also emphasise this, including instructions for measuring metabolism and caloric needs prepared by the Medical University of Wrocław.

Bibliography

• https://pbn.nauka.gov.pl/core/
• https://inozc.sggw.edu.pl/instytut-nauk-o-zywieniu-czlowieka/nauka-w-instytucie/publikacje/

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 22.02.2026 r.

STEP 1: IDENTIFY YOUR OBJECTIVES

Before you return to training, determine what you want to achieve - improve fitness, lose weight or maybe build muscle? Don't compare yourself to past results. Muscle memory will help you get back into shape faster, but your body needs time to adapt. Consult your goals with a personal trainer who can help you choose a plan and pace.

STEP 2: TAKE A STEP BACK

Don't try to train on 100% straight away. Start quietly - with lighter weights and shorter sessions. Your body needs to get used to the effort again. With muscle memory, you'll get back into shape quicker, but give yourself a few weeks to get started. Gradually increasing the intensity is the key to avoiding injury.

STEP 3: CREATE A TRAINING SCHEDULE

Regularity is your secret weapon. Set days and times for your workouts - ideally 3 times a week. Choose times that fit in with your daily rhythm. Start with medium-intensity workouts and add complementary activities like walking or cycling to your plan. As your body gets used to it, increase the frequency or load.

STEP 4: PAY ATTENTION TO DIET AND SLEEP

Training is only half the battle - the rest is recovery and proper nutrition. Eat regularly, look after protein, vegetables and hydration. Sleep is a key part of getting back into shape - this is when your muscles rebuild and your body recovers. If you are increasing the intensity of your workouts, you might consider consulting a nutritionist or gentle supplementation, such as protein or magnesium.

STEP 5: MONITOR PROGRESS AND SHOW PATIENCE

Don't expect immediate results - consistency and patience will bring the best results. Record your progress and celebrate the small successes: better sleep, more energy or improved strength. Every step forward is a victory!

Returning after a break is a great opportunity to start smarter and healthier than before. Take care of your pace, your body and your head. W Just GYM Our personal trainers will help you get back in shape with motivation and without stress. Get started today - because every journey to your goal starts with the first step!

Summary - key findings

• The article presents a five-step plan safe return to training after a break. He stresses the importance of setting realistic goals, gradually increasing the intensity and keeping exercise regular.

• It also draws attention to the key role of diet, an adequate supply of protein, proper hydration and quality sleep in the recovery and rebuilding of form.

• It is also important to monitor progress and be patient - consistency and a sensible pace of action are key to avoiding injury and achieving sustainable, long-term results.

Bibliography

• https://zdrowie.pap.pl/ruch/jak-odzyskac-kondycje-i-bezpiecznie-wrocic-do-treningow-po-chorobie

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 25.02.2026 r.

MYTH 1. THE MORE YOU TRAIN, THE BETTER.

The most commonly heard myth, and a very dangerous one at that. Why? Because overtraining can lead to overtraining and injury after injury. After every hard workout, at least 24 hours of recovery is required, and preferably 48h of rest for the stressed muscle parts. So make sure you strike a balance between activity and rest, listen to your body and don't do anything „by force”, especially if you are just starting out in training.

MYTH 2. CARDIO BURNS FAT BEST.

Popular especially with women ? Cardio does indeed help to burn fat, and it is also good for your heart and circulatory system and your overall fitness, but if you want to lose body fat you can achieve this without cardio too. All you need is well-balanced strength training, which will not only burn fat, but also build muscle and sculpt your physique. Therefore, our conclusion is one - strike a balance between strength training and cardio and have both forms of training permanently in your plan.

MYTH 3. THE MORE PROTEIN, THE BETTER.

Protein is said to have a huge impact on building muscle mass. And while this is true, as everywhere else - it is also important to exercise moderation here. More protein does not necessarily mean better, its over-consumption can lead to significant strain on the kidneys, as well as frequent digestive problems. The most important thing in the diet is to keep the calorie content of meals appropriate (depending on our training goal) and to have the right balance of fats, proteins and carbohydrates.

MYTH 4. FASTING TRAINING BURNS FASTER.

Some people prefer to train on an empty stomach, and maybe it even works for some (or so they claim). But missing a meal, and for a long time, after a full night's sleep means no energy to exercise, and this translates into a much lower training capacity. We strongly recommend that you eat a light meal with an adequate supply of carbohydrates before your workout. This will prevent you from feeling weak and therefore your training will be more effective.

MYTH 5. WHEN IT HURTS IT GROWS.

Feeling discomfort or even slight pain after a workout usually means that the muscles have suffered micro-damage (which is desirable for muscle expansion). But if you don't feel pain after a particular workout it doesn't mean that the workout wasn't intense enough. Firstly, this is a very individual issue and some people simply do not have the proverbial „soreness” almost ever. Secondly, some parts of our muscles are better trained and even hard efforts will not cause us pain after training.

MYTH 6. SWEATING = BURNING.

Nothing could be further from the truth! Sweating during a workout has nothing to do with the amount of fat you burn. Sweating is an individual affliction of each body, some people sweat because of the higher ambient temperature, while others do not sweat when running on a hot day. Pay attention to making your training effective and progressive, but don't overload yourself just because you don't sweat enough.

MYTH 7. WEIGHT IS ALL THAT MATTERS.

Another myth that is often a trap for ladies. Losing body fat is a long process that can be falsified by a simple bathroom scale. Why? First of all, because the introduction of training into daily life results in an increase in muscle mass while reducing body fat, but the scale does not distinguish this. And at that point, we think our work is not working. So the analysis of the results should be approached comprehensively, either through circumference measurements or more specialised tests (e.g. measuring body fat levels, etc.).

MYTH 8. TRAINING IS MOST IMPORTANT.

Training and physical activity should become a permanent part of our calendar, not only if we have figure goals. Simply put, for health and fitness for the long term. But training is not the only important factor in the fight for health or figure. Equally important is a proper diet (which actually accounts for 60-70% of success), the amount of sleep, stress reduction and regular periodic checkups. Too little sleep or an inadequate supply of macronutrients in the diet have a direct impact on your ability to train.

MYTH 9. PROGRESSION IS LINEAR.

If you work equally hard at every workout then you expect the same progress every day, week, month. Unfortunately, it doesn't work like that. Progress is not constant, as there are better and worse periods. That's why you shouldn't give up just because your weight has been stagnant for a week (see point 7) or your waist circumference hasn't decreased. Progress may be seemingly invisible, in the form of a more stable heart rate during training, or a few kilos more on the barbell. But by being systematic you are building form for years to come, so don't give up.

Summary - key findings

• Most training myths stem from simplifications and lack of understanding, how the human body works, and current research clearly confirms the importance of a balance between training, recovery, diet and lifestyle.

• Effective and safe progression is based on scientific evidence - such as the need for 24-48 hours of post-exercise recovery, the synergistic effect of strength training and cardio, or an optimum protein supply of around 1.6-2.2 g/kg body weight - as highlighted in contemporary scientific publications.

Bibliography

• https://vitalfit.pl/regeneracja-po-treningu-kluczowy-element-budowy-formy/,

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 18.02.2026 r.

WHAT IS BODY NEUTRALITY?

Body neutrality is a movement that is increasingly making its presence felt also in Poland. In contrast to body positivity, which promotes love for one's appearance, body neutrality encourages a neutral approach to the body - no judgement, no compulsion to love oneself, but with acceptance and respect.

The idea behind movement is to shift the focus from our appearance to the possibilities our body gives us. It is a tool to achieve goals, experience the world, train, travel and grow. Body neutrality therefore focuses on strength, health and function - not on how we look.

By practising this philosophy, we can reduce social pressure, improve our relationship with our own bodies and build self-acceptance regardless of our appearance. This allows us to enjoy peace of mind and self-satisfaction every day.

NEUTRAL OR POSITIVE?

The body positive movement, which has been around for years, was supposed to help women love themselves. Over time, however, it has been accused of being too idealistic - not everyone can love their body every day, and striving to do so can breed frustration.

Body neutrality brings a healthy balance - it doesn't require a love of appearance, but an acceptance and care of the body through healthy habits. It's a realistic, everyday approach that brings greater peace and emotional stability. It's not about ideals, but about health, capability and balance.

Benefits of body neutrality

Proponents of this approach emphasise that body neutrality offers more freedom and realism. Instead of focusing on appearance, we focus on health, fitness and well-being. The body is a tool that allows us to act, train, travel and enjoy life.

In this approach, age, weight or height do not matter - what matters is how you feel and how you take care of yourself. Body neutrality teaches gratitude for the opportunities we have, rather than comparing ourselves to others.

JOIN?

Body neutrality is gaining more and more adherents - especially in conjunction with the trend towards mindful eating and physical activity. The movement promotes a holistic approach to health and encourages regular workouts that strengthen the body and improve wellbeing.

The first steps don't have to be big - just start working out 2-3 times a week and follow the 80/20 rule in your diet: 80% healthy foods and 20% those you simply enjoy. As a result, over time you will notice how your body becomes stronger, healthier and full of potential.

Body neutrality is not just about accepting your appearance, but more importantly being grateful for what your body can do. Try it - and see how your attitude towards yourself changes!

Summary - key findings

Body neutrality is an approach that encourages a neutral and respectful treatment of one's own body, without judging its appearance.

In contrast to the idea of Body positivity, it does not require loving one's appearance, but focuses on acceptance and appreciation of the body's functions and capabilities.

Bibliography

• American Psychological Association - publications on body image, self-acceptance and the impact of social pressures on mental health.
• National Eating Disorders Association - educational material on the relationship with one's own body, body positivity and body neutrality movements.
• More Than a Body - a book discussing contemporary approaches to body image and how to build a healthier relationship with your own appearance.

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 9.03.2026 r.

During training, our muscles suffer micro-damage, which needs to be properly regenerated and strengthened so that the body can train even more effectively. Diet alone does not always provide sufficient nutrients - in such situations it is worth considering supplementation. The right supplements support recovery, improve performance and accelerate muscle development. Below are the most popular supplements used by physically active people.

WHEY PROTEIN

Whey protein is the most commonly chosen supplement among people in training. It is a source of complete amino acids that support regeneration and muscle building. It is available in various forms - concentrate (WPC), isolate (WPI) or hydrolysate (WPH). Whey protein isolate is characterised by the highest bioavailability and low fat and carbohydrate content, making it ideal for reduction and sports diets.

CREATINE

Creatine is a natural compound found in muscles that aids muscle regeneration and increases strength. Creatine supplementation allows you to train longer and more intensely and reduces feelings of fatigue. Additionally, it can accelerate muscle mass gain and shorten recovery time between workouts. The most commonly used form is creatine monohydrate, which is highly effective and affordable.

CITRULINE

Citrulline is an amino acid that increases muscular endurance and reduces feelings of fatigue during training. It helps to remove ammonia from the body and improves aerobic capacity. It also has an antioxidant effect, reducing oxidative stress. It is often an ingredient in pre-workout supplements, but can also be used on its own.

B VITAMINS

B vitamins such as B1, B6, B12, biotin and folic acid play a key role in the conversion of carbohydrates, fats and proteins into energy. They support the nervous system, help maintain hormonal balance and improve concentration. Their supplementation is particularly recommended for active people and those who limit their intake of animal products (vegetarians and vegans).

GLUTAMINE

Glutamine is an amino acid that supports regeneration and protects muscles from catabolism. It accelerates tissue recovery after intensive exercise and also supports the immune system. It can be particularly helpful during periods of high training loads, when the body is at risk of immunosuppression and overtraining.

OMEGA-3 FATTY ACIDS

Omega-3 fatty acids support muscle regeneration, reduce inflammation and have a positive effect on the heart and circulatory system. They also improve concentration and mood, which translates into better training efficiency. Their sources include marine fish, flaxseed and dietary supplements in the form of fish oil capsules.

PRE-TRAINING

Pre-workout supplements are supplements designed to stimulate the body before exercise and increase performance. They contain caffeine, taurine, beta-alanine or arginine - ingredients that improve blood flow and focus. However, it is worth bearing in mind that an excess of such substances can cause hypertension or sleep problems, so they should be used in moderation. People with heart disease or high blood pressure should avoid them.

The right supplementation can significantly improve training performance and recovery, but it cannot replace a healthy, balanced diet. It is advisable to consult a trainer or nutritionist before including supplements and to have regular check-ups.

Summary - key findings

• The AIS classification indicates, that only selected supplements have strong scientific validation and real use in sport.

• A-products can support recovery, performance and training results, but their effectiveness depends on the context - type of exercise, level of sophistication and individual needs.

• Supplementation should be in addition to a well-balanced diet, not a substitute for it.

• The best results are obtained with targeted preparations, tailored to your specific training goal and health condition.

Bibliography

• https://www.ausport.gov.au/ais/nutrition/supplements

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 18.02.2026 r.

WHY TRAIN FROM THE AGE OF 16?

We live in a time when we can do most of our daily activities on our phone - shopping, eating, even appointments. Unfortunately, this convenience often means less exercise and more time spent in front of a screen. This is why it is so important to introduce regular physical activity into your life from a young age.

In clubs Just GYM you can start training from the age of 16! This is a great time to look after your health, fitness and well-being. Regular exercise improves fitness, strengthens muscles and bones, helps maintain good posture and prevents obesity.

According to data from the Central Statistical Office, as many as 20% young people in Poland are struggling with being overweight or obese. Training at the gym is one of the most effective ways to counteract this - it ensures physical development, strengthens the heart, improves metabolism and gives great satisfaction with progress.

TRAINING AND MENTAL HEALTH

Physical activity is not only about developing the body, but also the psyche ? Regular exercise helps reduce stress, improves mood and increases mental resilience. The endorphins secreted during training make us feel happier and more motivated.

Training also boosts self-confidence - with each repetition we become stronger not only physically, but also mentally. Young people who exercise regularly are better able to cope with their emotions, are more resilient to stress and more willing to take on challenges.

The social side of training should not be forgotten either. The gym is a great place to meet new friends, develop communication skills and build friendships. Often, it is training together that becomes the start of long-term relationships.

EFFECT OF TRAINING ON HORMONE BALANCE

Regular training helps to maintain a healthy body weight and stabilises the hormonal balance. As a result, the body functions better and processes such as metabolism, growth or regeneration occur naturally and efficiently.

What hormones regulate training?

• GH and IGF-1 - support the growth and development of muscles and bones, especially during adolescence,
• Cortisol, serotonin and dopamine - influence mood and emotions and help maintain mental balance,
• Insulin, leptin and ghrelin - control appetite, metabolism and the feeling of satiety,
• Thyroid hormones - support the immune system and overall vitality.

Regular exercise is the best way to maintain hormonal balance and health - both physical and mental. Therefore, don't wait - start now!

Training and physical activity at a young age is an investment in przyszłness. W Just GYM you'll find a safe space, state-of-the-art equipment and trainers to help you get started in the gym in a healthy and enjoyable way.

Summary - key findings

• Physical activity in young people promotes building a healthy physique by improving fitness, regulating body weight and developing the musculoskeletal system, as confirmed by national reports and research reviews indicating its key role in the physical health of young people.

• At the same time, numerous Polish studies emphasise, that regular exercise supports mental development - improving mood, enhancing self-esteem, cognitive function and emotional resilience, and reducing the risk of depression and emotional problems in children and adolescents.

Bibliography

• „Review of research on physical activity of school children and adolescents in Poland; Korpak F. , Bergier J.”

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 17.02.2026 r.

8 PRINCIPLES FOR HEALTHY LIVING

The American Heart Association has created a list of eight principles that support heart and whole-body health. Regular physical activity, a balanced diet and healthy habits are the foundations for a long and active life. You can implement each of these points on a daily basis - step by step.

1. GOOD NUTRITION

A healthy diet is key. Eat vegetables, fruit, whole grains and healthy fats regularly. Limit salt, sugar and processed foods. A well-balanced diet supports your metabolism, helps you maintain your body weight and improves your mood. Physical activity further increases the absorption of nutrients.

2. NO TOBACCO

Quitting smoking is a huge step towards health. Smoking not only harms your heart and lungs, it also makes your skin and hair look worse. Exercise and workouts help to fight the habit - the endorphins produced during exercise reduce the desire to reach for a cigarette.

3. SEN

Sleep is the key to recovery and mental health. Adequate sleep affects concentration, mood and immunity. Regular exercise helps stabilise your circadian rhythm and improves the quality of your sleep - it is a good idea to go to bed and get up at regular times.

4. CORRECT WEIGHT

Maintaining a healthy body weight reduces the risk of many diseases, including cardiovascular disease. Diet is responsible for about 70% of weight regulation success, but training - especially strength and cardio - helps burn calories, build muscle and maintain body proportions.

5. MOVEMENT

Movement is health - literally. At least 150 minutes of moderate or 75 minutes of intense exercise per week is recommended. It doesn't just have to be the gym - walking, cycling, dancing or swimming count too. Any form of activity improves fitness, mood and immunity.

6. CHOLESTEROL

Controlling cholesterol levels is an important part of heart disease prevention. Too high LDL levels increase the risk of atherosclerosis, while adequate HDL levels have a protective effect. Regular exercise and a healthy diet help to maintain the right balance between „good” and „złh” cholesterol.

7 GLUCOSE

Stable blood sugar levels prevent lethargy, energy drops and metabolic diseases. Choose foods with a low glycaemic index and avoid excess simple sugars. Regular exercise helps maintain normal glucose levels and improves insulin sensitivity.

8. BLOOD PRESSURE NORMAL

Optimal blood pressure is the foundation of cardiovascular health. Regular checkups, exercise and a balanced diet will help you keep it at the right level. Exercise improves circulation and vascular elasticity, which protects the heart and nervous system.

Remember - each of these principles is combined with physical activity. Regular exercise supports all body processes, improves fitness and gives you energy to perform. If you don't know where to start, get the support of a Just GYM personal trainer - they will help you build healthy habits step by step.

Summary

• Good nutrition - regular consumption of vegetables, fruit, whole grains and healthy fats, limiting salt, sugar and processed foods.
• No tobacco - quitting smoking protects the heart, lungs and the appearance of the skin; physical activity helps fight the habit.
• Sleep - adequate sleep improves concentration, mood and immunity; regular exercise helps to stabilise the diurnal rhythm.
• Correct weight - diet is responsible for 70% the success of weight regulation, while training supports calorie burning and muscle building.
• Movement - a minimum of 150 minutes of moderate or 75 minutes of vigorous exercise per week is recommended; any form of activity improves fitness and resilience.
• Cholesterol - controlling LDL and HDL levels in combination with diet and exercise helps protect the heart.
• Glucose - stable blood sugar levels prevent metabolic diseases; regular exercise improves insulin sensitivity.
• Normal blood pressure - optimal blood pressure supports the cardiovascular system; exercise and a healthy diet help keep it at the right level.

• „Effects of physical activity on nervous system function and cognitive processes” - a review of research Karol Marcinkowski University of Medical Sciences in Poznań

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 9.03.2026 r.

THE GLOBAL WELLNESS TREND

In today's busy world, we place increasing importance on looking after our health and wellbeing. However, it is often difficult to find time for regular physical activity with our daily responsibilities. The good news is that it is possible to combine two trends - wellness and fitness - to achieve harmony in the physical and mental spheres.

Wellness, a holistic approach to health, is gaining popularity worldwide. It encompasses caring for the body, mind and emotions through a healthy diet, sleep, physical activity and stress reduction, such as through meditation or yoga. It is a lifestyle in which taking care of oneself becomes a priority.

FITNESS AS PART OF WELLNESS

Physical activity is one of the pillars of wellness. Regular exercise not only improves fitness, but also mood and energy levels. It is advisable to choose a form of activity that you enjoy - this could be running, cycling, dancing or fitness classes.

Wellness is not about competition, but about balance and health. Combining dynamic training with stretching and stabilisation exercises brings the best results - for both body and mind.

WELLNESS AND FITNESS IS A WHOLE

Wellness and fitness do not exist separately - together they form a holistic approach to health. You can combine the two in a simple way: choose a healthy meal after your workout, and relax with yoga or a walk after work. In this way, you gain balance and a better sense of well-being.

An example of this is combining exercise with proper nutrition - for example, a smoothie of fruit and vegetables after a workout to provide energy and nutrients. Wellness is a philosophy of daily, conscious choices that support our body and mind.

NEW LIFESTYLE

The combination of wellness and fitness is not a fad, but a lifestyle. Regular workouts, healthy meals, rest and regeneration are all elements that help maintain health for years to come. Wellness also means taking care of emotions and mental balance - because true health is the harmony of body and mind.

It is worth making small changes permanent: schedule time for movement, sleep and relaxation. It is through these daily habits that you can enjoy energy, peace and well-being every day.

Summary

• Making small changes makes a big difference: scheduling time for regular exercise, ensuring 7-8 hours of quality sleep and following a balanced diet (e.g. a nutritional smoothie after a workout).
• It is also important to consciously reduce stress and finding moments to relax after work, keeping the body and mind in harmony.

Bibliography

• „Effects of physical activity on nervous system function and cognitive processes” - a review of research Karol Marcinkowski University of Medical Sciences in Poznań

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 22.02.2026 r.

WHY IS WINTER GOOD FOR BUILDING MUSCLE MASS?

Winter is often associated with laziness and warm blankets, but it's the perfect time to build muscle mass. Shorter days and less outdoor activity make it easier to be regular at the health club. The body uses more energy for thermoregulation and the naturally increased appetite makes it easier to introduce a controlled calorie surplus. Remember, however, that before embarking on an intensive strength-building cycle, it's a good idea to consult with a Just GYM personal trainer to assess your level of fitness and prepare your body for heavier loads.

WEIGHT GAIN DIET IN WINTER

Diet is the foundation of growth. You need more energy in winter, so maintaining a moderate caloric surplus (approximately 10-15%) is key. Remember, however, that any change in diet should be tailored to your condition - if you have a metabolic or chronic disease, it is worth discussing your diet plan with a dietitian or doctor.

• Protein - 1.6-2.2 g per kg body weight (meat, fish, eggs, dairy, tofu).

• Carbohydrates - Whole-grain products, cereals, seasonal fruit.

• Fats - Oil, avocados, nuts (key for hormones and immunity).

• Vitamins - Take special care with vitamin D and magnesium in winter.

SAFE AND EFFECTIVE WINTER TRAINING

You can devote more time to strength training in winter, but you need to do it with your head. If you are a beginner or have joint or back problems, do not increase the loads on your own. Consulting a physiotherapist or trainer is essential in this case to avoid injury.

1. Strength training - focus on multi-joint exercises (squats, deadlifts). If you're coming back after an injury, start with smaller loads under the guidance of a specialist.

2. Party breakdown - Take care of recovery. Muscles need time to rebuild, especially if you train 4-5 times a week.

3. Light Cardio - 1-2 times a week for heart health and better performance.

4. Regeneration - Sleep and hydration are your greatest allies.

Winter is a marathon, not a sprint. Take care of your pace, listen to your body's signals and train smart!

Summary:

Bibliography:

• Junko Hasegawa et al. (2018) - a study showing the relationship between physical activity levels and muscle strength in different seasons; season influences activity and daily steps, which may have implications for body mass and fitness.
• Seasonal variability of the vitamin D effect on physical fitness in adolescents - research showing that season and vitamin D levels affect physical fitness, muscle strength and general aspects of physical performance.
• International Society of Sports Nutrition Position Stand: Protein and Exercise - although it's not strictly about seasons, the scientific position clearly indicates that protein supply and resistance training are key to muscle mass gain in trained individuals.

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 9.03.2026 r.

CREATINE IS STRENGTH AND ENDURANCE?

Creatine is one of the most popular dietary supplements used by physically active people, especially those training at the gym. It improves the body's performance, increases strength and accelerates muscle regeneration after training.

It is naturally produced by the body and occurs mainly in the muscles. Its main function is to support energy processes, which translates into greater power and endurance during exercise. In addition, creatine can increase muscle cell volume, which contributes to the development of muscle mass and an improved appearance of the figure.

USE OF CREATINE

Creatine supplementation is particularly popular with strength athletes, bodybuilders and those performing intense, short-term efforts. Regular use increases muscle phosphocreatine stores by up to 15-40%, which translates into better training results.

Benefits of creatine (according to current scientific knowledge):

• Muscle mass gain - supplementation (usually 3-5 g creatine monohydrate per day) in combination with resistance training promotes an increase in lean body mass. In the first few weeks, part of the increase is due to increased muscle hydration, while in the long term, real gains in muscle mass are observed. The scale of the effect is individual and depends, among other things, on the level of training, diet and genetic predisposition.
• Increase in strength and power - Creatine increases the availability of phosphocreatine in the muscles, which improves ATP resynthesis during short, intense efforts. In practice, this translates into the ability to perform more repetitions, lift heavier weights and generate power faster.
• Improving exercise capacity in high-intensity training - Supplementation is particularly effective in strength and speed/strength sports (e.g. sprints, interval training, team sports). In typically endurance sports, its impact is less.
• Regeneration support - Research indicates that creatine can reduce muscle damage and inflammation after intense exercise, promoting a faster return to full training performance. It does not „remove lactic acid”, but may reduce the sensation of fatigue in subsequent sessions.
• Support of cognitive functions - Creatine plays an important role in the energy metabolism not only of muscles, but also of the brain. Increasing the availability of phosphocreatine can support ATP resynthesis in nerve cells, which is particularly important in situations of increased energy demand (e.g. stress, fatigue, sleep deprivation). Research suggests that supplementation may have a beneficial effect on working memory, information processing speed and executive function - particularly in older people and in states of reduced dietary creatine supply (e.g. people eating little meat).
• Security - Creatine monohydrate is one of the best researched and considered safe forms of supplementation in healthy individuals, when used in the recommended dosages.

Creatine is therefore a safe and well-researched supplement that supports both beginners and advanced athletes. When used correctly, it has no side effects and its effectiveness has been confirmed in numerous scientific studies.

DOSAGE AND DURATION OF USE

The most common recommendation is to take 3-5 g of creatine per day. Some people opt for what is known as a loading phase - they increase the dose for a few days to saturate their muscles with creatine more quickly and then move to a maintenance dose.

However, studies show that regular use of 3-5 g per day has equally good results without loading. Creatine can be taken before or after training - often in combination with a protein or carbohydrate meal, which increases its absorption.

In summary, creatine is a hit, not a myth. It supports muscle development, increases strength, improves recovery and performance. However, it is important to use it regularly, in the right doses and in combination with a balanced diet. It is advisable to consult a trainer or nutritionist before starting supplementation.

Summary - key findings

• Creatine is one of the best researched supplements, which effectively promotes increases in strength, power and lean muscle mass, especially when combined with resistance training.

• Acts by increasing energy availability in muscles, which allows you to train more intensively and efficiently and can also aid post-exercise recovery.

• An increasing number of studies indicate also on its potential benefits for cognitive function, especially in older people.

• Used in the recommended dosage (3-5 g per day) is recognised as a safe and effective form of support for both athletes and recreationally active people.

Bibliography

• https://pubmed.ncbi.nlm.nih.gov/39070254/
• https://www.ausport.gov.au/ais/nutrition/supplements/group_a/performance-supplements2/creatine

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 18.02.2026 r.

UNDERSTANDING THE EFFECTS OF STRESS ON BODY AND MIND

Stress has a huge impact on our body and mind, leading to many physical and mental symptoms. The body responds to stress by releasing hormones such as cortisol i adrenaline, which can result in muscle tension, headaches, fatigue or digestive problems. Long-term stress increases the risk of heart disease, hypertension and diabetes, so it is important to find effective ways to reduce it.

Stress has an equally strong effect on the psyche - it can lead to anxiety, irritability, concentration problems or even professional burnout. Regular physical activity helps to counteract these effects. Workouts support mental health as they stimulate the production of endorphins - Happiness hormones - which naturally improve mood and reduce tension levels. Additionally, they improve self-confidence and mood.

Incorporating exercise into your daily schedule can become a powerful tool in the fight against stress. Regular exercise helps to maintain the structure of the day, improve fitness, sleep and overall mood, which translates into better health and mental resilience.

THE ROLE OF PHYSICAL ACTIVITY AND EXERCISE IN REDUCING STRESS

Research confirms that physical activity is one of the most effective ways to reduce stress. Regular exercise helps to lower cortisol levels and increase endorphins, thus improving mood and reducing emotional tension. Exercise acts as a natural emotion regulator and effectively reduces the negative effects of stress.

To get the most out of the benefits of exercise, it is advisable to choose the type of activity to suit your abilities and preferences. Great activities include:

• Aerobic exercise - running, cycling, swimming
• Yoga and Pilates - help calm the mind and relax the body
• Strength training - increases mental and physical resilience
• Outdoor activities - combine movement with contact with nature

The key to success is regularity. Even short training sessions done systematically produce better results than sporadic intense exercise. In addition, training in a group or with a coach can provide a sense of support and motivation, which also helps to reduce stress.

THE LATEST RESEARCH ON THE EFFECTIVENESS OF PHYSICAL ACTIVITY IN REDUCING STRESS

New scientific research clearly shows that exercise helps reduce stress levels and improves mental health. Regular exercise reduces cortisol levels while increasing the release of endorphins, which brings feelings of calm and relaxation.

Physical activity not only reduces emotional tension, but also improves cognitive function, memory and concentration. It acts as a natural „reset” for the mind, which helps to combat daily challenges. Participation in group activities further fosters a sense of community and support, which also has a positive impact on wellbeing.

Particularly effective in reducing stress are:

• Yoga - By focusing on the breath and mindfulness, it helps to calm the emotions,
• Cardio workout - allows you to „burn off” excess energy and tension,
• Strength training - gives a sense of control and inner strength.

Bottom line: regular exercise is not only a way to a healthy figure, but also an effective tool for combating stress. Movement improves mood, promotes immunity and helps to restore the balance between body and mind.

Summary - key findings

• Stress has a very strong impact on our body and psyche, and its long-term effects can lead to health problems such as muscle tension, sleep disorders, difficulty concentrating or an increased risk of heart disease.

• Regular physical activity is one of the most effective ways to reduce stress, as it lowers cortisol levels and increases the production of endorphins. Systematic movement helps to restore the balance between body and mind and improves wellbeing and mental resilience.

Bibliography

• https://www.gov.pl/web/psse-mysliborz/znaczenie-regularnej-aktywnosci-fizycznej-dla-zdrowia-psychicznego

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 24.02.2026 r.

WHY IS REGENERATION SO IMPORTANT?

7 April is World Health Day - a great time to remind yourself that recovery is just as important as training and diet. You can train intensely, make sure you eat healthily and keep an eye on your protein supply, but if you don't give your body time to rest, the results can be counterproductive.

Regeneration is the process of rebuilding the micro-damage caused during training. This is when the muscles become stronger and the body adapts to increasing loads. Lack of rest leads to overtraining, decline in form, sleep problems and even injuries. Therefore, rest is not laziness - it is part of the training plan.

HOW TO REGENERATE?

Regeneration is not just about lying on the sofa. It is worth implementing a few simple but effective methods to aid the body's recovery process:

• Stretching - Short, 10-minute stretching sessions after a workout help to relax muscles and prevent tension. Regularity is key here - a short stretch every day is better than a long stretch once a week.
• Bathing and massage - Cold water reduces swelling and inflammation after a hard workout, while warm water relaxes and helps relax muscles. A massage with a physiotherapist is an excellent way to remove tension and strain.
• Dream - is the most important element of regeneration. During sleep, the production of hormones responsible for tissue recovery and muscle growth takes place.
• Sauna - Using the sauna 1-2 times a week improves circulation, helps to cleanse the body and promotes regeneration. Remember to cool your body down with cold water after the sauna.

If you train intensively, you can support yourself with appropriate supplements - but with a balanced diet and sufficient sleep, they are not necessary. Protein and carbohydrate supplements are mainly useful for people who train professionally.

HOW LONG DOES IT TAKE TO RECOVER?

This is a question that many clubbers ask themselves. The recovery process usually takes between 24 and 48 hours, depending on the intensity of the workout and the level of training. For beginners, it is recommended to train every other day (3-4 times a week), while advanced people can train 5-6 times a week, keeping one day of active rest.

Don't ignore your body's signals - if you feel tired, have trouble sleeping or a drop in motivation, it's a sign that your body needs a break. Regeneration is an investment in better performance and less risk of injury.

ADDITIONAL GUIDANCE ON REST

• Keep your body well hydrated - water is a key part of recovery.
• Ensure you have a meal rich in protein and carbohydrates after your workout - ideally eat it up to an hour after the activity.
• Don't be afraid of a day off - sometimes that's when you make the most progress.
• Treat recovery as part of your training plan, not a break from it.

Remember - recovery is not a waste of time, it's an investment in better performance and health!

Summary - key findings

• Regeneration is a key stage in a training plan, because it is during rest that the body rebuilds micro-injuries to muscle fibres, starts repair processes and strengthens muscle structures, allowing further progress and preventing overtraining.

• Studies and reviews also indicate, that elements such as adequate sleep duration, proper hydration, a balanced diet and supportive techniques - such as massage or stretching - accelerate recovery and reduce the risk of injury and overload, also supporting mental balance and nervous system performance. [centrumrespo.pl], [cff-physiotherapy.pl].

Bibliography

• Gieremek K., Dec L. Fatigue and strength regeneration. Odnowa biologiczna, Górski J. Fizjologiczne podstawy wysiłku fizycznego. Wydawnictwo lekarskie PZWL

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 17.02.2026 r.

PROPER DIET AND SUPPLEMENTS

The basis of any training plan is the right diet. It is what provides energy, supports recovery and muscle development. Supplements can be helpful, but they are not necessary for everyone. Well-composed meals provide a full range of nutrients and are often completely sufficient. Take care of the variety and quality of the products and the results will come naturally.

The daily menu should include:

• Proteins: lean meat, fish, tofu, eggs, Greek yoghurt - promote muscle regeneration and development.
• 1TP1Carbohydrates: groats, brown rice, yams, whole-grain bread - provide energy.
• Vegetables and fruit: source of vitamins, minerals and antioxidants, support immunity.
• Healthy fats: Nuts, avocados, oil, seeds - help with hormone production.
• Water: key to hydration, performance and recovery after training.

Remember to adjust the amount of protein, carbohydrates and fats according to your goals. Consult a dietitian if you want to determine your exact calorie and nutrient requirements.

CORRECT CHOICE OF SUPPLEMENTS

The Australian Institute of Sport (AIS) is Australia's leading sports and nutrition body and has developed one of the most recognised and reliable frameworks for classifying supplements for athletes in the world. Its guidelines help assess the safety, efficacy and legitimacy of various supplements. Supplements can support diet and training, but they are not a substitute for a balanced menu and should be selected individually. The AIS classifies them into four groups according to the quality of scientific evidence and the safety of their use:

Group A - supplements with strong scientific evidence and safety for use in specific sporting situations. These include:

• Protein supplements and high protein products
• creatine monohydrate
• isotonic and electrolyte drinks
• carbohydrate supplements (gels, bars),
• caffeine
• sodium bicarbonate and beetroot juice (nitrate sources),
• Vitamin D, iron, calcium or zinc with documented deficiencies (to be used after consultation with a doctor/dietitian).

Group B - supplements with promising but as yet inconclusive evidence. May be considered in specific cases and under the supervision of a nutritionist/sports specialist, e.g. polyphenols, vitamin C or certain plant extracts.
Group C - preparations without solid evidence of benefit for athletes and whose regular use is not recommended, e.g. BCAAs, HMB, vitamin E or magnesium as a supplement without an established deficiency.
Group D - inadvisable or risky substances (potential for anti-doping rule violations, insecurity).

Before reaching for any supplement, first assess your diet and nutrient levels (e.g. through blood tests) and consult your doctor or sports nutritionist.

Supplementation only makes sense if it is based on the needs of the body and current scientific evidence.

UNNECESSARY SUPPLEMENTS THAT ARE BETTER AVOIDED

Not every product advertised as „essential” actually works. Many supplements have no proven effects. Multivitamins, weight-loss teas or supplements with caffeine often have no real results and can put a strain on the body. Before you buy a new product, check its composition and scientific reviews.

BALANCE AND SECURITY

The most important thing about supplementation is to exercise moderation and only use supplements when scientifically justified. Supplements should support your diet, not replace it - ensure quality meals and a wholesome diet first before considering additional support. The AIS emphasises that supplementation should be based on the body's needs, documented deficiencies and scientific evidence.

If you're unsure how to choose supplements and diet for your training plan, get support from our personal trainers and sports nutritionists at Just GYM - they'll help you achieve your goals safely and effectively.

Summary - key findings

• Before reaching for any supplement, first assess your diet and nutrient levels (e.g. through blood tests) and consult your doctor or sports nutritionist.

• Supplementation only makes sense if it is based on the needs of the body and current scientific evidence.

Bibliography

• https://www.ausport.gov.au/ais/nutrition/supplements

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 17.02.2026 r.

IS COMPETITION A GOOD THING?

Can rivalry be a positive thing? Opinions are divided. On the one hand, people who enjoy competition are said to be ambitious, confident and constantly striving for self-development. On the other hand, excessive ambition and pressure to be better and better can lead to stress, frustration and even loss of enjoyment in training.

There are naturally times in life when we have to compete - for promotion, for position, for a place on the podium. However, an overabundance of comparisons and competition, especially one with social media in the background, can take away our peace of mind and healthy motivation. By comparing ourselves with idealised images of others, we often fall into the trap of unrealistic expectations.

And yet the best opponent is you - or you alone. It is your own weaknesses, limitations and habits that are worth competing against. Only then do you develop in a healthy way and build lasting motivation.

WHY COMPETE ONLY WITH YOURSELF?

Instead of comparing yourself to others, stand in front of a mirror and look at yourself from the beginning of your journey. Take a photo, write down the goals you want to achieve - not just the visual ones. Maybe you want to improve your fitness, increase your strength, have more energy or just feel better in your body? This is your starting line and your path to success.

Here are some reasons why you should only compete with yourself:

• 1. easier to succeed - Working on yourself always brings results. When you compare your current results to your previous ones, you see real progress and can enjoy every step forward.
• 2. you avoid unhealthy habits - The pressure to match others often leads to overtraining, eating disorders and mental overload. Ensure a balance: exercise regularly, eat well, recover and enjoy the process.
• 3. you rediscover yourself - When you stop comparing yourself with others, you start to notice your own abilities, talents and strengths. Instead of frustration, there is satisfaction and motivation to keep going.

HOW TO START?

If you're just starting out on your training journey, start calmly and without pressure. Set your goals, watch your progress and work at your own pace. It's not about perfection - it's about consistency.

In clubs Just GYM You'll find support from personal trainers who will help you get started with physical activity and tailor a plan to your capabilities. Combine regular workouts with a balanced diet and you'll find that your best competition is yourself - from yesterday.

Compete against a worthy opponent. With yourself from a week ago, a month ago or a year ago. Change slowly but consistently - towards a better, stronger version of yourself.

Summary:

• Competition can promote development, but only if it is intrapersonal, i.e. focused on one's own progress rather than on beating others.
• Research from the perspective of self-determination theory suggests that direct competition with others often reduces intrinsic motivation, whereas competition with oneself can enhance it if it is seen as feedback rather than pressure.

Bibliography: 

• „Psychology of człowieka development” - eds. Janusz Trempała, Barbara Harwas-Napierała

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 9.03.2026 r.

HOW TO PERSEVERE WITH RESOLUTIONS?

January is behind us - who is still holding on to their New Year's resolutions? ? Today we'll give you a hint on how to (un)get on with making them and what to do to stay motivated throughout the year.

With the new year, our Just GYM clubs are crowded with people who have planned to improve their figures, have a healthier lifestyle or reduce weight as part of their resolutions. In January, the enthusiasm is great - some people train on their own, others use personal trainers or group classes. In February, however, some people give up. Why? Most often because of a lack of visible results or a feeling of lack of time.

We have to be honest - after a month of training, the visual effects are rarely noticeable. Changing your silhouette is process. It's not difficult if you prepare well, but it requires patience, regularity and consistency. Remember: you're not just fighting for a better appearance, you're fighting for health, well-being and higher self-esteem.

So if doubts get you, remind yourself why you started. Notice the effects you can't see in the mirror - more energy, better sleep, a calmer mind and satisfaction after each workout. It's the small changes that lead to big results!

1. EXPECTATIONS

Do you expect results after a month and when they are not there - you get frustrated? This is a common mistake. Expectations must be realistic and achievable. Understand that working on yourself takes time. It is not about momentary motivation, but about introducing a new lifestyle. Regular training is an investment in your przyszłness - the sooner they become part of your everyday life, the better results you will see.

2. TIME

„I don't have time” is an excuse we know all too well. In reality, training is time just for you - A moment to take a break from everyday stress, a moment to focus and a dose of endorphins. Look at exercise as a regeneration of the mind, not a chore. It only takes an hour to feel the difference!

3. DIET

Do you think that because you're training you can eat anything because „it's going to burn anyway”? Unfortunately not. Training is only part of the puzzle - diet is even 70% of success. Eat according to your weight, activity and lifestyle. Follow the principle of 80/20: eat healthy and unprocessed foods for 80% of the time, and spend the remaining 20% on your favourite snacks. Balance is the key to lasting results.

Also remember to keep a moderate calorie deficit when reducing weight - too much restriction will do more harm than good.

4. HOW TO PERSEVERE WITH RESOLUTIONS?

Don't give up after a few weeks! Here are some practical tips to help you stay motivated and turn resolutions into lasting habits:

• Realistic expectations - do not set unrealistic goals. Change takes time and patience.
• Appreciate small successes - Better sleep, more energy, healthier skin - these are also results!
• Eat according to the 80/20 rule - allow yourself to indulge in something „unhealthy” from time to time, without remorse.
• Find a moment for reflection - After a workout, reflect on what good it did you. This boosts motivation.
• Carry out preventive examinations - A healthy body is the basis for effective training. Do regular morphology, ESR, sugar, cholesterol and urine tests.
• Take care of your sleep - During sleep, the body regenerates, improves metabolism and supports immunity.

Remind yourself of your resolutions and combine them with our principles. Let them become your a new lifestyle, and not just a plan for a few weeks. Give yourself time, be consistent and enjoy every step towards your goal!

Summary - key findings

• The basis for success and achieving and persevering with New Year's resolutions is to systematically build habits and appreciate small advances.

• Real changes require patience, regularity and consistency.

Bibliography

• https://akademia.nfz.gov.pl/artykuly/dlaczego-warto-uprawiac-sport/

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 25.02.2026 r.

WHY DO WE GAIN WEIGHT DESPITE EXERCISE?

It would seem that regular training should lead to weight loss, not weight gain. However, weight gain does not always mean something złego. The most common cause is a positive calorie balance - that is, consuming more calories than the body needs.

When training for weight reduction, it is a good idea to know your calorie requirements and make sure not to exceed the set values. Otherwise, even intensive exercise will not have a slimming effect. Remember, however, that a decrease in body fat does not always go hand in hand with a decrease in weight - sometimes quite the opposite.

WEIGHT GAIN AFTER TRAINING

This is a common and natural effect. Muscle weighs more than fat, so a person who trains may notice a higher weight even though they look slimmer. It is therefore worth measuring body circumferences rather than focusing solely on the numbers on the scale. The real success is in improving the proportions and appearance of the figure, not the result on the scale screen itself.

An increase in muscle mass is a sign that training is having an effect - the body is becoming stronger, firmer and better shaped.

HOW DO I DETERMINE MY CALORIFIC NEEDS?

In order to effectively control body weight, it is necessary to calculate individual calorie requirements. The Harris-Benedict or Cunningham formulas, as well as free online calculators, can help you do this. It is also worth consulting a nutritionist or personal trainer who can help you choose the right diet for your lifestyle and training goals.

RECORD WHAT YOU EAT DURING THE DAY

Noting your food intake is a simple way to consciously control your calorie intake. It also allows you to spot dietary mistakes, such as snacking or overindulging in sugary drinks. It's worth following the 80/20 rule - 80% healthy foods and 20% small pleasures.

INCREASE THE AMOUNT OF VEGETABLES

Vegetables are a low-calorie source of fibre, vitamins and minerals. They help to satiate you for longer and support the proper functioning of the body. The Food and Nutrition Institute recommends eating a minimum of 400g of vegetables a day - in raw, cooked or roasted form. Watch out for juices - although healthy, they can contain a lot of simple sugars.

DO NOT TREAT FOOD AS A REWARD

From childhood, we are taught to reward ourselves with sweets or fast food - meanwhile this approach can perpetuate złe eating habits. Instead of reaching for a chocolate bar after a successful workout, choose to go for a walk, relax or meet up with friends. It's a healthier and more rewarding way to appreciate your efforts.

If you are not seeing results despite following your diet and training plan, it is worth enlisting the help of a personal trainer. On the website of each Just GYM club you will find a list of specialists who can help you achieve your goal.

How much protein to consume in one meal?

There is a consensus in the scientific literature that in order to maximally stimulate muscle protein synthesis (the process by which the body builds new muscle tissue), it is beneficial to consume an adequate portion of protein at each meal. According to the ISSN position statement, the most effective dose of protein per meal is between approximately 20 g and 40 g, depending on body weight and protein quality.

Why 20-40 g?

- This is roughly the amount of protein that provides the right amount of amino acids (especially leucine) needed for a full anabolic „switch” - i.e. maximum stimulation of the muscle-building process.
- For smaller, lower weight individuals, an effective portion is closer to 20g of protein per meal.
- For larger, more muscular people or athletes, the portion may be closer to 30-40g.

How do you ro1TP1It them during the day?

Experts recommend that this amount of protein should be evenly ro1TP1Ed in each main meal (e.g. breakfast, lunch, dinner), helping to maintain a positive nitrogen balance and promoting muscle recovery after exercise.

Summary - key findings

• Weight gain despite regular training is most often due to a positive calorie balance or a natural increase in muscle mass, so the number on the scale alone does not always reflect the real effects of working on the figure.

• Crucial importance is to control calorie requirements, ensure the quality of the diet, including adequate amounts of vegetables, fruit, protein and limit snacking.

• A conscious approach to nutrition and possible support from a specialist help you to achieve your figure and health goals more effectively.

Bibliography

• https://pubmed.ncbi.nlm.nih.gov/28642676/

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 18.02.2026 r.

COFFEE VS ENERGY DRINK - COMPARING CALORIES

22 October marks World Energy Day - an ideal opportunity to consider where best to get energy from. Coffee and energy drinks are the most common choices for a quick boost. But which is the better choice for your health and your figure?

If you care about low calories - coffee is definitely a winner. It contains only about 3 kcal per cup (without sugar and milk). The addition of 2% milk increases the calorie content to around 25 kcal. In comparison, a can of a popular energy drink provides as much as 112 kcal and up to 27 g of sugar! Although „zero” versions are available, they contain artificial sweeteners, which are also not inert to the body.

HOW MUCH CAFFEINE DOES A COFFEE HAVE AND HOW MUCH DOES AN ENERGY DRINK HAVE?

Both coffee and energy drinks owe their effects to caffeine. In a cup of coffee, you will find around 100 mg of caffeine, while in an energy drink can you will find around 80 mg. However, it is worth bearing in mind that energisers often contain additional stimulants, such as taurine, guarana or ginseng, which can increase the stimulating effect, but also stress the nervous system.

Coffee is a source of natural caffeine and antioxidants that support metabolism and can protect against heart disease. Energetics, on the other hand, provide an artificially composed mix of stimulants - effective, but not necessarily healthy.

HEALTH BENEFITS OF COFFEE AND ENERGY DRINKS

1. health benefits of coffee
Coffee consumption of 3-5 cups per day is associated with a lower risk of chronic diseases (cardiovascular and some cancers) - numerous epidemiological studies show this.

The raw data from the study also suggest a possible slowing of biological ageing with moderate coffee consumption.

2. coffee and heart disease
A review of the literature showed that moderate coffee drinking does not increase the risk of cardiovascular disease and, in some analyses, is associated with a reduction in risk (subject to caffeine tolerance).

3. caffeine - mechanisms of action
The caffeine in coffee works by blocking adenosine receptors, which improves alertness and can support mental and physical performance.

Coffee is a natural drink - it contains no sugar or artificial additives and provides valuable antioxidants. Moderate consumption (up to 400 mg of caffeine per day, i.e. about 4 cups) does not adversely affect health, and may even improve concentration and reduce the risk of certain diseases.

Energetics, on the other hand, often contain large amounts of sugar, artificial colours and preservatives. Their regular consumption can contribute to overweight, insulin resistance and cardiovascular problems. When choosing between the two, it is far better to reach for a classic black coffee or a cold brew alternative.

HOW LONG DOES A COFFEE LAST AND HOW LONG DOES AN ENERGY DRINK LAST?

Although both drinks contain a similar amount of caffeine, the way they work differs. Coffee is drunk slowly, savouring the taste - this way the stimulation builds up gradually and lasts longer. An energiser is usually drunk quickly, resulting in a rapid increase in energy, but also a rapid decrease after a few hours.

Experts point out that frequent use of energy drinks can lead to sleep disturbances, palpitations and increased oxidative stress in the body. Coffee, on the other hand - when consumed in moderation - supports concentration and performance without negative side effects.

Bottom line: in our ranking, coffee ☕ wins. It is natural, less calorific and safer for your health. Save the energies for exceptional situations when you really need an „emergency” energy boost.

Summary - key findings

• The article „Coffee or energy drink?” compares the effects of coffee and energy drinks on the body. Both products contain caffeine, but coffee is the more natural choice and does not contain extra substances or a lot of sugar.

• Energetics have other stimulating ingredients in addition to caffeine, which, when consumed in excess, can negatively affect health. The conclusion of the article is that coffee is a safer and healthier option as a source of stimulation.

Bibliography

• https://www.verywellhealth.com/coffee-younger-biological-age-11893835

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 24.02.2026 r.

WHY EAT OATMEAL?

10 October is World Oatmeal Day! This is the perfect opportunity to remind us why this simple meal is one of the best choices for a healthy breakfast. Oatmeal is a source of fibre, protein and B vitamins, which support concentration, the nervous system and immunity. It also contains iron, magnesium and healthy fats to give you energy for the day.

Oatmeal is not only nutritious but also extremely versatile - it can be prepared sweet, savoury, hot or as an overnight version. It works well as breakfast, dinner or a post-workout snack.

OATMEAL RECIPES IN THREE VERSIONS

Don't like monotony? Our nutritionist has put together three delicious versions of oatmeal that you can make in less than 20 minutes. Each one is nutritious, filling and ideal for those who are physically active.

1. oatmeal with banana, tahini and blueberries - 520 kcal

• 50 g rolled oats
• 250 ml milk 2%
• 50 g blueberries
• 15 g of tahini paste
• 15 g of honey
• 50 g of banana

Method of preparation: Boil the milk with the honey, add the cereal and simmer for about 15 minutes. Once thick, transfer to a bowl and garnish with banana slices, blueberries and tahini.

2. oatmeal with raspberries, almonds and white chocolate - 563 kcal

• 70 g oatmeal
• 300 ml almond beverage
• 10 g of sweetener
• 70 g raspberries
• 20 g white chocolate
• 20 g of flaked almonds

Method of preparation: Cook the flakes in the almond drink with the sweetener. Once creamy, add raspberries, chopped chocolate and flaked almonds.

3. chocolate oatmeal with strawberries - 466 kcal

• 60 g oat flakes
• 300 ml of milk 0.5%
• 3 g cocoa
• 25 g of honey
• 60 g strawberries
• 5 g coconut shavings

Method of preparation: Mix the milk with the cocoa, honey and flakes. Cook over a low heat for about 15 minutes. Transfer to a bowl and garnish with strawberry pieces and coconut shavings.

OATMEAL VARIANTS AND IDEAS

You can modify the oatmeal any way you like! Try the baked version or in the form of oatcakes. If you don't like sweet breakfasts, choose oatmeal with tomatoes, mozzarella or as an oatmeal omelette. With a variety of toppings and spices, you can discover new flavours every day.

FIT INSPIRATION FROM JUST GYM

A healthy diet is the perfect complement to your workout! Oatmeal is a meal that is great before or after exercise. The fibre and 1TP1Consumed carbohydrates it contains provide energy for longer, while the protein supports muscle regeneration. Combine it with activity at Just GYM and enjoy full energy every day!

Summary - key findings

• Oatmeal is one of the most valuable sources of carbohydrates in the diet of an active person. Oatmeal has a low to moderate glycaemic index (especially mountain and traditional oatmeal), so it provides stable energy levels without blood sugar spikes.

• Compared to many other carbohydrate sources (e.g. white bread or rice) contain more protein and a high amount of fibre, which promotes satiety and intestinal function. In addition, they provide beta-glucans, which are beneficial for cholesterol levels and metabolic health. It's a simple, filling and versatile meal that will work well for both reducing and building muscle mass.

Bibliography

• https://www.mp.pl/pacjent/dieta/zasady/68179,indeks-glikemiczny%20
• https:/ncez.pzh.gov.pl/wp-content/uploads/2021/03/norms_food_2020web.pdf

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 17.02.2026 r.

Workout burnout is a condition in which we lose the desire to exercise, despite our previous enthusiasm and regular workouts. 14 September is Training Burnout Day, but it is worth remembering that a similar phenomenon also affects sport. Feelings of fatigue, loss of motivation or aversion to physical activity can affect anyone - even the most committed clubber. Find out where training burnout comes from and how to deal with it effectively.

CAUSES OF TRAINING BURNOUT

The most common cause of burnout is too much training volume and monotony. Repeating the same exercises over a long period of time leads to boredom and a decrease in motivation. The problem often affects people preparing for competitions or training for a single goal, such as long-distance running.

A second reason may be unrealistic goals - if you expect results too quickly, frustration will almost certainly set in. With both weight loss and building muscle mass, realistic goals are important. It is a good idea to consult them with a trainer or nutritionist.

Burnout can also be influenced by external factors - stress at work, personal problems or lack of time to relax. At such times, training, which should be a pleasure, can become just another chore. Often, discouragement is also caused by a lack of visible progress, in which case it is easy to lose motivation.

HOW TO DEAL WITH TRAINING BURNOUT?

Fortunately, training burnout can be overcome. Here are some proven ways to do so:

• Break the routine - change your type of training or introduce a new activity. If you are strength training, try group classes, functional training or cardio.
• Appreciate the indirect effects - Don't just focus on one goal. Notice improvements in fitness, improved wellbeing or increased strength.
• Set realistic goals - Plan smaller steps and celebrate each one. This keeps you motivated for longer.
• Make news - Change the music, the time of your workout or train with someone you know. Sometimes a small change is all it takes to feel the joy of movement again.
• Give yourself time - A week's break won't destroy your form, and can help you regain your energy and motivation.

HOW DO YOU GET MOTIVATED TO TRAIN AGAIN?

Motivation does not always have to be at the highest level - this is perfectly normal. However, it is worth remembering why you started exercising. Recall your first successes, the satisfaction after completing a workout and the benefits that physical activity brings - both physical and mental.

Try introducing elements you've enjoyed before - a new exercise routine, a favourite playlist or shared workouts with friends. Regular activity is not only the way to get in shape, it's also a great way to reduce stress and improve your mood.

COACH SUPPORT AND CHANGE OF APPROACH

If you feel that you are finding it difficult to get back on track on your own, get the support of a personal trainer. A professional will help you set up a new training plan, tailored to your abilities and goals. At Just GYM, you'll find trainers who can not only help you achieve results, but also bring back the joy of training.

Remember - workout burnout is a natural reaction of the body and mind to overload. Sometimes you just need to rest, slow down and make small changes to feel the satisfaction of physical activity again.

Summary - key findings

• The most common reason for training burnout, The main reasons for this are monotony, excessive training intensity, unrealistic goals and external factors such as stress and lack of rest.

• Burnout is a natural reaction to overload and can be overcome by changing the training plan, introducing new stimuli, realistic goals and adequate recovery.

• A temporary drop in motivation does not mean failure, and the right approach and support allow you to regain the joy of training.

Bibliography

• https://dariaabramowicz.com/blog/to-dzieje-sie-nie-tylko-w-korporacjach-o-wypaleniu-w-sporcie/

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 25.02.2026 r.

WHY IS PROTEIN IMPORTANT IN THE DIET?

A total daily protein intake in the range of 1.4-2.0 g protein/kg body weight/day (g/kg/d) is estimated to be sufficient for most people who exercise. Active people should consume more protein than those with a sedentary lifestyle.

Protein plays a key role in muscle building, regeneration and maintaining a healthy metabolism. It is essential for both those building muscle mass and those reducing body fat. However, there are many myths surrounding protein - it is time to dispel them!

MYTH 1. THE MORE PROTEIN, THE FASTER THE MUSCLE GROWTH

This is one of the most common myths among people in training. It is a fact that athletes need more protein, but excess protein will not accelerate muscle growth. The body will use as much protein as it needs - the rest will be excreted or converted into energy. The optimum amount for people in a calorie deficit is a maximum of 2 g of protein per kilogram of body weight per day.

MYTH 2. PLANT PROTEIN DOES NOT COUNT

This is not true. Although animal products contain a complete set of amino acids, a well-composed plant-based diet can also provide all the necessary ingredients. Simply combine different sources of protein, such as legumes with cereal products. Plant protein also counts towards the daily supply!

MYTH 3. WHEY PROTEIN IS ESSENTIAL

Whey protein is a convenient supplement, but it is not essential. You can just as well get enough protein from your daily meals - meat, dairy, fish or eggs. A protein supplement is a convenience for those who do not have time for a full meal after training, but it is not a mandatory part of the diet.

MYTH 4. PROTEIN ONLY DURING TRAINING

Contrary to appearances, protein is worth consuming regularly throughout the day, not just before or after training. An even ro1TP1nation of protein in meals supports muscle regeneration and development. A well-balanced breakfast, lunch and dinner with protein will ensure stable energy levels and better training results.

MYTH 5. PROTEIN CANNOT BE „OVERDONE”

Summary - key findings

• Protein is a key component of the diet - supports muscle building and regeneration, helps maintain satiety and protects muscle mass during reduction.

• However, more is not always better. The body needs the right amount, not the maximum amount.

• Conclusion: protein is important, but it works best when it is part of a well-thought-out, balanced nutrition plan.

Bibliography

• https://pubmed.ncbi.nlm.nih.gov/28642676/

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 18.03.2026 r.

WHAT ARE EATING DISORDERS?

Eating disorders are złożone mental health problems that require an individual approach and specialised help. If ignored, they can lead to serious health consequences and even death. Unfortunately, they are more prevalent in the fitness and sports world than in other social groups.

These disorders are divided into specific (e.g. anorexia, bulimia) and non-specific (e.g. overeating attacks, orthorexia, bigorexia, pregorexia). Bigorexia is the relentless pursuit of increasing muscle mass, often at the expense of health, and orthorexia manifests as obsessive eating „clean” and avoiding foods outside of one's own list. Each of these disorders requires understanding, diagnosis and treatment.

Eating disorders can be cured - but early recognition of the problem and support from loved ones are key. Acceptance, empathy and the right environment are the foundations of successful treatment.

HOW TO SPOT A PROBLEM?

The symptoms may be subtle, but are often repeated in the behaviour and appearance of the sufferer. Physical signs include suddenly wearing loose clothing, feeling cold, avoiding communal meals, going to the toilet immediately after eating or swallowing food quickly without chewing.

On an emotional level, a person with the disorder often withdraws from social life, talks mainly about diet and training, avoids eating in public and is reluctant to talk about themselves. Spotting such signals early can save health and even lives.

WHO IS AFFECTED?

Eating disorders can affect anyone - regardless of age, gender or social status. However, they are most common in young women and teenage girls who feel pressure to look their best and have low self-esteem. The problem often starts with the pursuit of the ideal we see on social media.

It is worth remembering that an eating disorder is not a „diet issue” - it is an illness that has a deeper emotional basis. Root cause analysis and psychological support are key in the healing process.

WHO TO TURN TO FOR HELP?

If you suspect an eating disorder in yourself or a loved one, your first step should be to see your GP. He or she will order basic tests to rule out other diseases (e.g. diabetes or thyroid problems).

It is then worth consulting a psychologist or psychodietitian. Therapy often takes time and commitment, but has real results. In the case of children and adolescents, it is necessary to work with the whole family to find the source of the problem and prevent it from returning.

Judgements, comments about appearance and pressure about food should be avoided in relationships with the person who is ill. Most importantly show support and understanding.

PREVENTION OF EATING DISORDERS

The best prevention is moderation and a healthy approach to the body. Moderation in your workouts, in your diet and in your calorie counting keeps you balanced. It is worth choosing a balanced eating plan that does not exclude your favourite foods.

Training should be a source of pleasure, not a punishment. It is equally important to take care of recovery - at least 24 hours after light training and 48 hours after strength training. Learning to work with your emotions, communicating your needs and being assertive also helps.

A trainer or nutritionist plays a key role - they should determine the realistic objectives and nurture a healthy relationship with your body. Remember that photos on social media often do not reflect reality. Everyone's body is different and true success is about health and wellbeing.

If you're looking for support with a healthy approach to training and diet, get in touch with a Just GYM personal trainer - we'll help you achieve your goals without pressure and with care for your health.

Summary:

• Eating disorders are serious mental health problems, which can lead to health consequences, including death, if not diagnosed early.
• A distinction is made between specific disorders (anorexia, bulimia) and non-specific (overeating attacks, orthorexia, bigorexia, pregorexia).
• Symptoms include changes in behaviour, appearance and emotions, and the risk mainly affects young women and teenagers.
• Early recognition, support from loved ones and consultation with a doctor, psychologist or psychodietician are crucial for treatment and prevention. Prevention is based on moderation in diet and training, a healthy approach to the body and taking care of recovery and emotions.

Bibliography

• Latey, P. (2002). The Pilates method: history and philosophy. Journal of Bodywork and Movement Therapies, 6(4), 275-282.
  Muscolino, J. E., & Cipriani, S. (2004). Pilates and the “powerhouse” - I. Journal of Bodywork and Movement Therapies, 8(1), 15-24.
• Segal, N. A., Hein, J., & Basford, J. R. (2004). The effects of Pilates training on flexibility and body composition: An observational study. Archives of Physical Medicine and Rehabilitation, 85(12), 1977-1981.
• Kloubec, J. A. (2011). Pilates for improvement of muscle endurance, flexibility, balance, and posture. Journal of Strength and Conditioning Research, 25(11), 3122-3131.

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 18.03.2026 r.

SLEEP AND REGENERATION

Sleep is a key part of recovery - for both mind and body. During sleep, the production of growth hormones takes place, which promote tissue recovery and muscle regeneration after training. During this time, the body repairs muscle micro-injuries caused during exercise, preparing the body for the next workout.

During the deep phases of sleep, levels of cortisol, the stress hormone, are also reduced, which, in excess, can inhibit muscle development and hinder recovery. Therefore, adequate sleep is not a luxury - it is the basis for effective training.

HOW MUCH SLEEP DO YOU NEED TO IMPROVE PERFORMANCE?

For most people, the optimum length of sleep is between 7 and 8 hours per night. However, athletes and people who train intensively need more - even 8.5 to 9 hours. Longer and deeper sleep means better recovery and greater readiness for exercise.

Remember, however, that every body is different. If you wake up tired despite 7 hours of sleep, it could mean that your sleep is not of sufficient quality. The ratio between NREM (deep sleep) and REM (shallow sleep) sleep phases plays a key role. It is deep sleep that is responsible for muscle regeneration, increased strength and training capacity.

HOW TO IMPROVE THE QUALITY OF SLEEP?

Not only the quantity, but also the quality of sleep is of great importance. Here are some rules to help you get a better night's sleep and thus improve your training efficiency:

• Avoid your phone and screens at least one hour before bedtime - blue light interferes with melatonin production.
• Remove the TV from the bedroom - silence and darkness are the best conditions for brain regeneration.
• Keep your bedding tidy and fresh - a clean space promotes a restful night's sleep.
• Avoid stressful conversations before bed - it is better to postpone difficult topics for another day.
• Ensure the right temperature - the optimum temperature for sleep is around 18°C.
• Avoid caffeine and alcohol in the evening - they can disrupt sleep phases and impair sleep quality.
• Pay attention to your diet - less saturated fat, more fibre and 1TP1Carbohydrates.
• Exercise regularly - a light workout 2-3 hours before bed supports sleep quality, but avoid intense exercise just before going to bed.

WHY IS SLEEP SO IMPORTANT FOR ATHLETES?

Sleep is the foundation of health, recovery and training efficiency. Lack of sleep can lead to decreased concentration, lower muscle strength, slower reaction times and an increased risk of injury. In turn, a good night's sleep translates into better performance, better mood and higher motivation to perform.

If you want to improve your performance, results and well-being - take care of your sleep as much as your training or diet. It is your natural recovery „supplement”.

Summary - key findings

• Sleep is a fundamental biological process that regulates the regeneration of the body, and recent research shows how precisely coordinated neuronal and hormonal mechanisms are responsible for tissue reconstruction and physiological balance.

• Sleep architecture disorders lead to cognitive disruption, poorer immune function and slower repair processes, making sleep a key component of człowie's health and performance.

Bibliography

• Nowak A., Biology of sleep: From theory to practice, a publication discussing the latest research on sleep and recovery processes.

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 18.02.2026 r.

PHYSICAL ACTIVITY DURING PREGNANCY

If you want to get back into shape quickly after giving birth, take care of yourself already during pregnancy. Remember the rule: „I eat for two, not for two”.”. Choose products that are as minimally processed as possible and rich in vitamins, protein and healthy fats. Your diet not only affects your wellbeing, but also your little one's development.

If you have no contraindications from your doctor, you can also exercise during pregnancy. Choose a form of exercise that suits your condition - such as Pilates, walking, swimming or classes for pregnant women. Regular physical activity will strengthen your body, improve circulation and prepare your body for the birth. If you are afraid to exercise on your own, consult a trainer who is experienced in working with pregnant women.

GETTING BACK IN SHAPE AFTER PREGNANCY

Every mum needs time to recover after giving birth - this is natural. However, remember that a healthy and happy mum is also a happy baby. Before you start exercising, visit your gynaecologist and urogynaecological physiotherapist, who will assess the state of your pelvic floor muscles and help you choose the first safe exercises.

Start with light cardio, walking and breathing exercises. Avoid exercises that engage the abdominal muscles in the first few months after giving birth - allow the body to recover. Workouts during this period should be shorter, relaxed and focused on strengthening the core and improving mobility. After 3-4 months, you can gradually increase the intensity of your exercises and return to your favourite activities.

HOW DO YOU FIND TIME TO TRAIN WHILE BEING A MUM?

Life as a mum is a daily marathon - home, work, children, responsibilities. In the flurry of activities, it's easy to forget about yourself, but regular physical activity is an investment in your health and well-being. Working out isn't just about movement, it's also about taking a moment for yourself, which gives you energy and boosts your mood.

Even a short 30-minute workout 2-3 times a week can significantly improve your fitness. You can exercise at home, in a club or outdoors. At Just GYM, you'll find space and zones tailored to different activities - from cardio to strength training. Regular exercise helps to strengthen your muscles, reduce back pain and boost your confidence - not just as a mum, but as a woman.

DOES BREASTFEEDING PRECLUDE TRAINING?

No, breastfeeding is not a contraindication to physical activity. It is a myth that exercise reduces breastfeeding - a well-balanced diet and proper hydration are fully sufficient to reconcile training and breastfeeding.

Remember, however, that your calorie needs increase during breastfeeding, so don't restrict food - make sure you eat healthy, nutritious meals. If you are just starting out on your fitness journey, enlist the help of a personal trainer. At Just GYM, trainers will help you develop a plan tailored to your needs and abilities, and you'll be able to exercise safely and effectively.

Listen to our a podcast about physical activity during pregnancy and after childbirth available on Apple Podcasts i Spotify. And if you want to get started today, check out our training for przyszłhese mums on YouTube!

Summary - key findings

• The article highlights that physical activity during pregnancy and after childbirth is safe and beneficial, if there are no contraindications.

• Recommends light forms of exercise during pregnancy (walking, Pilates, swimming) and a gradual return to training after childbirth - from gentle cardio, breathing exercises and core work, following consultation with a gynaecologist and urogynaecological physiotherapist. She also points out ways to organise workout time in a mum's life and explains that breastfeeding does not exclude exercise.

• Article in accordance with the current (2023) recommendations of the Polish Society of Gynaecologists and Midwives on training during pregnancy and after childbirth

Bibliography

• https://www.ptgin.pl/artykul/rekomendacje-polskiego-towarzystwa-ginekologow-i-poloznikow-ptgip-oraz-polskiego

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 22.02.2026 r.

HOW TO START TRAINING WITH HYPERTENSION?

Hypertension is one of the most common conditions of modern times - affecting as many as 30% adult Poles. The good news is that physical activity can effectively help lower blood pressure and, in some cases, even reduce the need to take medication. The key, however, is to approach workouts sensibly and start them in a controlled manner.

Before you sign up for a gym, consult your doctor. If your blood pressure does not exceed 160/100 mm Hg, you can start exercising. If this is not the case, prior pharmacological therapy will be necessary. Once you have your doctor's approval, start with light activity - e.g. 15-20 minutes walking on a treadmill or riding a stationary bike. Over time, gradually increase the intensity and length of your training.

HOW TO TRAIN SAFELY WITH HYPERTENSION?

For people with hypertension, the principle of small steps works. Regularity is the key here - after just one training session, blood pressure can be lowered and remain lower for up to 24 hours. Therefore, it is best to exercise 4-6 times a week, with workouts lasting about 45-60 minutes.

Low- to moderate-intensity aerobic exercise such as walking, swimming, Nordic walking, cycling or the orbiter is most recommended. You can also do light resistance training with a light load, which improves your overall fitness and strengthens your muscles without putting too much strain on your cardiovascular system.

WHAT TO AVOID DURING TRAINING?

If you have high blood pressure, you should avoid high-intensity workouts, especially those that cause breathlessness or require sudden changes of pace - such as lifting heavy weights, crossfit or tennis. Exercising in hot weather or in full sunlight is also not recommended.

Every workout should start with a warm-up and end with a calm calming of the body. This avoids sudden spikes in blood pressure and heart rate. Also ensure that you hydrate and recover adequately - they are just as important as the workout itself.

BENEFITS OF REGULAR EXERCISE

Regular exercise lowers blood pressure, improves fitness and speeds up metabolism. In addition, they help to reduce body weight, increase exercise tolerance and promote heart health. In some people, physical activity can even reduce the dosage of hypertension medication.

Working out is also a great way to improve your mood and reduce the stress that often accompanies people with high blood pressure. Ensure regularity, consult your doctor and exercise in a safe, comfortable place - such as Just GYM, where you can train in air-conditioned, spacious cardio areas.

Summary - key findings

• The article explains that people with high blood pressure can safely train, as long as they approach activity sensibly and after consulting their doctor. If the blood pressure does not exceed 160/100 mm Hg, moderate exercise can be started, starting with short and light workouts and gradually increasing in intensity.
• Regular low to moderate intensity aerobic exercise is most recommended (e.g. walking, cycling, swimming), performed 4-6 times a week for about 45-60 minutes. Light resistance training with a small load is also possible.
• Very intensive efforts should be avoided, The following is a good example of this: lifting heavy weights, sudden changes of pace and exercise in the heat. Every workout should include a warm-up and calming the body.
• Regular physical activity helps lower blood pressure, improves fitness, promotes weight loss and heart health, and reduces stress. However, the article stresses that people with health problems should consult their doctor before starting exercise.

Bibliography

• World Health Organization - materials on hypertension, its causes and the role of physical activity in prevention and treatment.
• American Heart Association physical activity and lifestyle recommendations for people with hypertension.
• Polish Hypertension Society - guidelines and publications on the diagnosis and treatment of hypertension in Poland.

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 9.03.2026 r.

WHY JOIN JUST GYM?

Want to train in a modern fitness club and have access to up to 12 workout zones, premium brand equipment and group classes? Join Just GYM and enjoy your workouts in a spacious and comfortable gym. Check out how easy it is to purchase a pass online!

HOW TO BUY A PASS ONLINE?

You can buy a pass at Just GYM without leaving home - just visit website . First of all, choose the club that suits you best. You will find all available locations under the „Clubs” tab. Once you have selected a gym in the city of your choice, check the available options.

Once you have selected your pass, click „BUY CARD” and complete the details to set up your club profile. Once you have completed the formalities, your pass will be active.

Please note that you do not receive a physical pass. You can check information about your członkship by logging in on the website. You can also purchase a pass at the shopping kiosk before entering the club.

JUST GYM PASS OFFER

We offer different types of passes to suit your needs:

• 24H pass - allows you access to the club for 24 hours. It's a great option if you want to check out the club and see how you train.
• 7-DAY pass - Valid for 7 days, ideal for trips or as a trial form before purchasing a longer pass.
• OPEN Pass - for an indefinite period with one month's notice. Ideal for people who train regularly.
• Pass OPEN MULTIKLUB - gives you access to all Just GYM clubs in Poland. Perfect for people who travel or have several clubs in their city.

Two fixed-term passes are also available:

• OPEN 6-MCY Pass
• OPEN 12-MONTH CARD

After purchasing any pass, follow the instructions on the website to activate your członkostwo.

IS IT POSSIBLE TO PAY FOR THE PASS IN CASH?

Cash payments are not available at Just GYM clubs. Our gyms operate without a reception desk and all payments are automatic and cashless. If you choose one of the OPEN passes, payment will be taken automatically from your bank account without any intervention on your part.

You can cancel your pass at any time - the cancellation is effective at the end of the following month and you can continue to use the club during this time.

If you are planning to buy a pass, check the exact offer on your club's website. When you buy an OPEN pass, you are guaranteed a fixed price - the fee will not increase during the contract period.

Summary - key findings

• Gym pass helps to maintain regularity training and benefit from professional equipment and expert support.

• A simple way to improve health, figure and well-being on a daily basis.

Bibliography

• https://justgym.pl

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 26.03.2026 r.

BROWNIE - FAVOURITE CHOCOLATE CAKE

Brownie is one of the world's best-loved chocolate cakes. Its intense flavour and moist, dense texture make it hard to resist. Although it originated in the United States, today it is found on tables all over the world. In the classic version, the brownie is full of sugar and butter - but we have a healthier alternative for you!

A FIT VERSION OF THE BROWNIE - A SURPRISING INGREDIENT

In our recipe, the main ingredient will be... red beans! It sounds unusual, but it is what gives the cake its unique texture and makes the brownie moist, nutritious and full of protein. Combined with bananas and cocoa, it creates a dessert that tastes like a classic brownie but is much healthier.

INGREDIENTS FOR A FIT BROWNIE

• 2 ripe bananas
• 3 tablespoons cocoa
• 1 teaspoon of baking powder
• 2 cans of red beans
• ¾ cup erythritol
• 4 eggs
• 1 tbsp rice flour or wheat flour
• 50 g dark chocolate or raw cocoa beans

METHOD OF PREPARATION

1. Rinse the beans thoroughly in a colander and leave to dry.
2. Place all ingredients (except chocolate) in a large bowl and blitz to a smooth paste.
3. Add chopped dark chocolate or cocoa beans and mix with a spoon.
4. Grease a baking tin with butter or coconut oil and dust with breadcrumbs.
5. Transfer the cake batter to the tin and bake at 180°C for about 50 minutes.

Ready! Once cooled, you can serve the brownie with fruit or natural yoghurt. It's the perfect post-workout snack or a healthy dessert when you're craving something sweet.

Summary - key findings

• Traditional Cracow bagels They are straighter, firmer, more springy and have a more intense, crunchy crust.

Bibliography

• https://aniagotuje.pl/przepis/brownie-z-fasoli

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 24.02.2026 r.

WHY MAKE HOMEMADE BAGELS?

Homemade baked goods are the ideal option for those who like to experiment in the kitchen and want full control over ingredients. Bagels are an iconic bread that many people associate with New York - but their history goes back to Krakow! Although preparation takes a bit of time, the end result is well worth it. Fresh, crunchy bagels with a soft interior make the perfect base for breakfasts and healthy snacks.

INGREDIENTS AND PREPARATION OF BAGELS

The bagels take about 2.5-3 hours to prepare, mainly due to the rise time of the dough. Here's what you need:

• 500 g wheat flour
• 250 ml milk
• 50 g butter
• 30 g of sugar
• 4 g dry yeast
• 1/2 teaspoon salt
• sesame, egg yolk for sprinkling

Preparation:

1. Heat the milk, melt the butter and sugar in it. When it has cooled slightly, add the yeast and mix.
2. Sift the flour, add the salt, pour in the milk with the yeast and knead the dough for about 10 minutes until it is elastic.
3. Set the dough aside in a warm place for 1.5 hours to rise.
4. Form the balls, make a hole in the middle and twist around your finger to enlarge the hole.
5. Dip each bagel in boiling water for a second, drain and brush with egg yolk. Sprinkle with sesame seeds.
6. Place a glass in the centre (to keep the opening) and bake for 20 minutes at 200°C.

RECIPE FOR TUNA PASTE

While your bagels are rising or baking in the oven, you can prepare a quick and nutritious tuna paste - the perfect accompaniment to fresh rolls.

• 170 g of tuna in own sauce
• 1/2 red onion
• 1 pickled or canned cucumber
• 2 tablespoons parsley
• 1 tbsp mayonnaise or Greek yoghurt
• a pinch of salt and pepper

Preparation: Drain the tuna, add finely chopped onion, cucumber and parsley. Combine with mayonnaise or yoghurt, season to taste and mix. Ready!

HOW TO SERVE BAGELS WITH PASTE?

Bagels with tuna paste are a great option for a nutritious breakfast, dinner or snack for work. You can add a leaf of lettuce, a slice of tomato or a hard-boiled egg to create a complete meal. They taste great both hot and cold.

If you like healthy, homemade food - be sure to try this recipe. Simple ingredients, natural products and full of flavour - a combination that always works!

Summary - key findings

• Recipe published by JustGym is most likely their own composition. The recipe is not a traditional Kraków recipe - it is a modern, simplified and heavily modified version in which the addition of milk, butter and very short cooking change the texture and character of the bagels.

• In a traditional Krakow recipe milk and butter are not present as ingredients - JustGym uses milk and butter, in Krakow bagels there is no need to use a „glass” to form the shape.

Bibliography

• https://www.zajadam.pl/sniadanie/domowe-bajgle

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 28.02.2026 r.

WHERE TO START LOSING WEIGHT?

If you want to lose weight and improve your figure, the best place to start is the gym. However, before you start regular training, take care of your health - consult your doctor or personal trainer.

In clubs Just GYM you can arrange a consultation with a trainer who will tailor a plan to your abilities and goals. This is the best way to start your physical activity adventure safely and avoid injuries right from the start.

WHAT IS THE BEST WORKOUT FOR WEIGHT LOSS?

The best weight-loss workout is one that engages the whole body and generates a high energy expenditure. The following are excellent FBW (Full Body Workout) training, which covers all muscle areas. It can include: squats, step-ups, push-ups or bodyweight exercises.

Treat machine exercises as an add-on - you will get better results by combining different exercises in series. This increases your heart rate and intensity of your workout, so you burn calories faster.

HOW TO TRAIN IF YOU HAVE LITTLE TIME?

For those who cannot devote a lot of time to training, the ideal solution is to interval training (HIIT). It consists of short, intense periods of exertion (about 30 seconds), interspersed with short breaks.

Example: 30 seconds of dynamic box jumps and 30 seconds of rest - repeat the series for 15 minutes. Intervals allow you to burn more calories in less time and improve your fitness.

HOW DO I MOTIVATE MYSELF TO EXERCISE REGULARLY?

Group workouts are a great way to stay regular. At Just GYM you have access to a wide range of group activities included in the price of the pass - from cardio classes to strengthening workouts. Consistent training times and motivating company make it easier to incorporate activity into your daily routine.

Check the schedule of classes at your club and choose a workout that will not only be effective but also enjoyable for you.

IS IT POSSIBLE TO LOSE WEIGHT WITHOUT DIETING?

In the beginning, you don't have to go on a restrictive diet straight away. Regular exercise alone will already increase your daily energy expenditure and help to reduce body fat.

However, it's worth introducing some healthy habits: drink more water, limit processed foods and don't overeat. Over time, you will notice that your body starts to change - and you feel better and have more energy.

W Just GYM You can exercise anytime - our clubs are open 24/7. Buy a pass and start your transformation today!

Summary - key findings

• The basis for successful weight loss is a caloric deficit - i.e. consuming fewer calories than you burn. Remember that the most important thing is to change your daily eating and activity habits.
• You don't have to count every calorie right away - All you need to do is introduce small, healthy choices: choose a zero-sugar version instead of sugary drinks, add protein and a portion of vegetables or fruit to every meal.
• Regular activity combined with a change in eating habits, will gradually produce results - improving figure, mood and energy levels, without the need for drastic diets.”

Bibliography

• https://diag.pl/pacjent/artykuly/deficyt-kaloryczny-czym-jest-i-jak-wspomaga-utrate-masy-ciala

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 17.02.2026 r.

HOW DO YOU EVEN START TO EAT HEALTHILY?

Healthy eating is often associated with giving up favourite foods and making numerous sacrifices. In reality, however, it doesn't have to be this way. The key is to change your attitude - don't see a healthy diet as a punishment, but as a way of looking after yourself.

Don't make drastic changes overnight. Instead, start with small steps. Gradually introducing healthy habits will allow you to get used to your body and make the changes permanent.

START WITH SMALL STEPS

The process of building healthy eating habits takes time. Sudden restrictions can lead to frustration and a quick return to old habits. Instead, focus on making small, daily changes to your menu - it's a way to make healthy choices a natural part of your life.

7 WAYS TO DEVELOP HEALTHY EATING HABITS

1. Start your day with a glass of water. An adult c1TP1A person should drink about 2.5 litres of fluids a day. A glass of water immediately after waking up stimulates the body and supports the metabolism.
2. Eat regularly. Don't skip breakfast! Set fixed meal times to keep your energy levels stable and avoid hunger attacks.
3. Portion your meals. Eat every 3-4 hours. A regular supply of energy helps maintain blood sugar balance and prevents snacking.
4. Read the labels. The shorter the composition of the product, the better. Avoid artificial additives and preservatives - choose natural products.
5. Replace snacks with healthy products. Vegetables, fruit and nuts are a great alternative to crisps and chocolate bars. They help to satisfy hunger and provide vitamins.
6. Eat colourfully. The more colours on the plate, the more varied and valuable the meal. Remember that half the plate should be filled with vegetables.
7. Don't eat before bedtime. Eat your last meal at least 2 hours before bedtime. Choose easily digestible dinners that do not strain the digestive system.

These seven simple steps are a great start towards a healthier lifestyle. Seemingly small changes over time yield huge results - more energy, improved wellbeing and greater self-satisfaction.

Summary - key findings

• It is very important to start eating healthily without radical sacrifices and restrictive diets. The key to success is to gradually make small changes instead of drastic restrictions, which often lead to quick abandonment.

• It is worth starting by building healthy habits, such as drinking enough water, eating regular meals and increasing the amount of vegetables in the diet.

• Consistent and small changes lead to lasting effects in terms of improved wellbeing and energy.

Bibliography

• https://www.who.int/news-room/fact-sheets/detail/healthy-diet

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 24.02.2026 r.

SHAME ABOUT TRAINING AT THE GYM

At the beginning of an adventure in physical activity, many people wonder whether it is better to train at home or in a gym. One of the most common reasons for choosing home training is embarrassment or fear of exercising in front of other people. However, it's worth knowing that at the gym, no one judges - everyone focuses on their own training and their own goals.

The atmosphere at Just GYM clubs is friendly and motivating. Training among people who share your passion can give you energy and confidence. It's also a great opportunity to meet new people and build positive habits in a healthy environment.

TRAINING AT THE GYM IS MORE MOTIVATING

Simply changing your surroundings and getting out of the house is often the first step to success. The gym gives you a space just for you - without distractions, household chores or other activities that can interrupt your workout.

At the club, you focus solely on exercising. You don't have to think about washing up, cleaning or other tasks. It's a time to regenerate your head and body. A workout at Just GYM is a moment when you can really disconnect from everyday life and focus on your goal.

IS IT POSSIBLE TO BUILD MUSCLE MASS AT HOME?

It is possible to maintain fitness and general fitness at home, but difficult to develop muscle mass effectively. The key principle of strength training is progressive load increase - and this is virtually impossible without the right equipment.

At the gym, you have access to machines, free weights and professional accessories that allow you to adjust the load exactly to your capabilities. This will help you see results sooner, avoid stagnation and ensure proportional development of your physique.

WHY DOES THE GYM OFFER MORE OPPORTUNITIES?

A gym is a space designed for an effective workout. At Just GYM, you'll find up to 12 training zones equipped with premium brand equipment. That's a huge range of possibilities for everyone - regardless of your level of fitness.

You can also take group classes at the gym if you don't want to exercise on your own. Best of all, you don't have to worry about the noise, limited space or damage that can occur when exercising at home.

IS A GYM PASS A BIG EXPENSE?

Many people think that training at home is cheaper, but Just GYM passes is a very favourable investment in health. The OPEN pass allows unlimited entries 24/7 at an attractive price.

If you're not sure if the gym is the place for you - try the 24H pass and see how good you can feel after a professional workout. We guarantee the results will come faster than at home!

Summary - key findings

• Article encourages people to start exercising at the gym and demonstrates the advantages of exercising in a club over training at home.

• The gym provides more motivation, access to professional equipment and a break from everyday household chores and, above all, much more training opportunities.

Bibliography

• https://www.gov.pl/web/psse-bialobrzegi/aktywnosc-fizyczna

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 25.02.2026 r.

IS IT POSSIBLE TO DRINK ALCOHOL WHEN TRAINING REGULARLY?

Wondering if you need to give up alcohol completely if you're training at the gym? Of course, everything is for humans, but if you care about your form, fitness and physique results - it's a good idea to keep your consumption of spirits to a minimum.

Alcohol lowers testosterone levels, making it difficult to build muscle mass. It also slows down recovery, dehydrates the body and disrupts metabolic processes. In practice, this means that your body needs more time to recover fully after training.

HOW DOES ALCOHOL AFFECT FITNESS AND PERFORMANCE?

Drinking alcohol significantly impairs your fitness. Even small amounts can reduce your exercise capacity and make it difficult to maintain balance or coordination. The body struggles to cope with dehydration and your resting heart rate increases, making each workout more tiring.

If you want to train effectively, make sure you stay hydrated and quit alcohol at least a few days before a demanding workout. Remember - top-performing athletes avoid alcohol precisely because it interferes with their recovery and performance.

HOW DOES ALCOHOL AFFECT WEIGHT LOSS?

If your goal is to lose weight, alcohol will definitely not be your ally. It is calorific (1 g of alcohol is about 7 kcal), and on top of that, it often leads you to reach for high-calorie snacks. For comparison: 500 ml of beer is around 245 kcal, a glass of sweet wine is 114 kcal and 100 ml of vodka is as much as 230 kcal.

Alcohol slows down your metabolism and makes it harder to burn fat, so regular consumption can cancel out the effects of your workouts. If you want to reduce weight, opt for non-alcoholic drinks - you'll find plenty of tasty alternatives, such as protein shakes and healthy smoothies.

POST-WORKOUT ALCOHOL AND ITS EFFECT ON RECOVERY

After a workout, your body needs rest, adequate sleep and glycogen replenishment. Alcohol interferes with all these processes - it impairs the quality of sleep, hinders muscle recovery and causes faster dehydration. The consumption of alcoholic beverages after a workout can therefore lead to an overloaded body and a decrease in performance.

If you want to celebrate your training successes - choose non-alcoholic alternatives. At Just GYM, we often recommend refreshing sugar-free drinks or fit drinks to our club members, which will not disrupt the recovery process.

HOW DOES ALCOHOL AFFECT THE BODY?

Alcohol is a toxin with no health benefits for the body. It leaches out magnesium, potassium and water, which worsens mood and impairs concentration. Long-term alcohol consumption can lead to endocrine disruption, recovery problems and depressive states.

If you want to look after your health and figure, keep your drinking to a minimum. If in doubt, talk to your trainer or nutritionist - they can help you choose solutions to suit your lifestyle. Also check out our article with recipes for delicious, alcohol-free drinks!

Summary - key findings

• Alcohol can impair recovery, muscle protein synthesis, anabolic hormone levels, hydration and sleep quality, so its regular consumption can slow down training and reduction effects.

• Of greatest importance is the amount and frequency of - occasional, moderate consumption will not derail progress, but with ambitious sporting goals it is worth keeping it to a minimum.

• If you already decide to use alcohol, choose versions without added sugar and avoid sugary drinks and high-calorie shakes. Consume it together with a wholesome, high-protein meal (around 30-40g of protein) to partially reduce the decrease in muscle protein synthesis. Also remember to stay well hydrated and avoid drinking immediately after a very hard workout.

Bibliography

• https://ncez.pzh.gov.pl/abc-zywienia/alkohol-w-diecie-sportowca/

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 17.02.2026 r.

GROUP CLASSES - THE IDEAL WAY TO ENJOY YOUR WORKOUT!

Group classes are ideal for people who don't like to work out alone or are looking for new forms of exercise. Exercising together under the guidance of a fitness instructor is a great alternative for both beginners and those who have been training for a while. With a huge selection of classes and instructors, there is something for everyone!

DO I HAVE TO PAY EXTRA FOR GROUP CLASSES AT JUST GYM?

Group classes at Just GYM are included in the price of the pass, so that you not only have unlimited access to the gym at a very affordable price, but you can also take any organised classes you like.

WHAT GROUP ACTIVITIES CAN I FIND AT JUST GYM CLUBS?

At Just GYM we have a wide range of fitness classes. In the schedule you will probably find zumba, yoga and pilates classes you are familiar with, but also pump, trampolining or combat. Just BOXING classes, where club members learn the basics of self-defence or simply boxing techniques, are also very popular. The exact schedule of group classes can be found on our website „SCHEDULE OF WORKS”.

HOW TO REGISTER FOR CLASSES? ARE THERE ANY LIMITS?

To sign up for a class, log in to your club member account on our website. Once logged in, simply go to the schedule found on your Just GYM club page and select the classes you are interested in. Registration can be done at the earliest 3 days before the training starts. You will receive confirmation of successful registration by email. Remember, if you cannot come to a class, cancel your booking early enough to free up space for those on the reserve list.

In selected Just GYM clubs we honour Multisport, FitSport, FitProfit and Medicover Sport cards. Holders of these cards are also welcome to use the group classes. If you have MedicoverSport and have already assigned your fingerprint, you can sign up via the schedule for classes and use the gym 24/7. If you use the other programmes, you only need to register your card - the registration option is on the website of your club in the „sports card” tab under the schedule of classes. Package holders (other than Medicover Sport) use the club during the operating hours of the relevant gym - hours are available on the website of the selected club.

Group classes are ideal for those who don't like boredom during workouts and those who prefer to be guided by an instructor instead of making up their own exercises. During the organised workouts you will not only have a great time taking care of your figure, but you can also count on the instructor's help. By training under the guidance of trained professionals, you are able to prevent injuries related to improper exercise.

Check out the schedule of classes at your club!

Summary - key findings

• Group activities is ideal for those who do not like training alone or are looking for new forms of physical activity.

• Exercise together under the guidance of a fitness instructor is a great alternative for both beginners and those who have been training for a while. The huge selection of classes and instructors will ensure that there is something for everyone!

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 22.02.2026 r.

WHY AM I NOT GROWING DESPITE REGULAR TRAINING?

Do you work out regularly at the gym, but despite your efforts you are not seeing results? This is a common problem faced by both beginners and more advanced gym-goers. The lack of muscle mass gains is often due to minor mistakes in training, nutrition or recovery. Find out what could be the cause and how to fix it.

At Just GYM, we meet many clubbers who exercise diligently but do not achieve the results they dream of. The good news? In most cases, all it takes is a few changes to your workout routine or diet to finally „get going”.

THE MOST COMMON MISTAKES WHEN BUILDING MUSCLE MASS

Below you will find the 5 most common reasons why you are not seeing an increase in muscle mass despite regular exercise:

• Poor exercise technique - Even the most intensive training will not work if you do not perform the exercises correctly. Incorrect technique not only hinders progress but also increases the risk of injury. At Just GYM you can consult your plan with a personal trainer who will help you improve your form and achieve better results.
• Poorly chosen diet - without adequate calories and protein Muscle mass has nothing to grow from. Remember to have a positive calorie balance and a balanced diet. It is worth using an app to monitor your macronutrient intake.
• Training too light - If you do not provide your muscles with the right stimulus, they will not develop. Training volume and intensity should be matched to your fitness level. Try to do at least 5-10 effective series per week for each muscle part. The number of repetitions and the pace are important for hypertonicity.
• Training too hard - Paradoxically, training „to the max” can also hinder development. Overtraining leads to fatigue, decreased strength and recovery problems. Give your body time to rest - sleep and recovery are integral to the mass-building process.
• No progression - For your muscles to grow, you need to give them an increasingly strong stimulus to grow. Increase the weight, number of sets or repetitions gradually to continuously stimulate muscle development.

HOW TO IMPROVE THE EFFECTIVENESS OF YOUR TRAINING?

In order for your gym workouts to have the desired effect, it is worth taking a comprehensive approach. In addition to regular exercise, take care of recovery, adequate sleep (at least 7-8 hours a night) and balanced meals rich in protein and carbohydrates.

At Just GYM, you can benefit from the help of a personal trainer who will create a personalised training and nutrition plan for you. This is the best way to avoid stagnation and get the most out of your body. Also remember to warm up before your workout and stretch afterwards - key elements that support recovery and reduce the risk of injury.

HOW TO MAINTAIN PROGRESS AND AVOID STAGNATION?

Consistent progression is the result of a combination of the right training plan, diet and recovery. Monitor your results regularly - record weights, number of sets and repetitions. This will allow you to notice when your body stops responding to the current stimuli and allow you to make changes.

Don't forget that growing muscle mass is a process that takes time and patience. However, if you train regularly, eat properly and take care of your sleep - the results will come faster than you think. At Just GYM you'll find everything you need for a successful workout - state-of-the-art equipment, exercise space and support from trainers.

Summary:

• No increase in muscle mass in spite of regular training can result from several common mistakes, such as incorrect exercise technique, poor diet, training that is too light or too intense and lack of load progression. In order for muscles to develop, the body needs the right training stimulus, a positive calorie balance and recovery time.
• Sleep is also crucial, The training programme is based on a comprehensive approach, with balanced meals rich in protein and carbohydrates and regular monitoring of training progress. A comprehensive approach to training - including an exercise plan, diet and recovery - avoids stagnation and effectively supports the building of muscle mass.
• If, despite your efforts, you do not see results, it is advisable to consult a personal trainer who can help you improve your technique, adjust your training plan and optimise your diet.

Bibliography:

• Strength Training Anatomy - a classic that discusses muscle anatomy, exercise technique and strength training planning.
• Journal of Strength and Conditioning Research - scientific publications on the effectiveness of different strength training methods and the effect of recovery on muscle mass gain.
• American College of Sports Medicine guidelines on strength training, diet and recovery for those training to increase muscle mass.

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 18.03.2026 r.

WHAT TO EAT BEFORE TRAINING?

Whether you train at the gym recreationally or athletically, it is very important to ensure that you have the right diet. What you eat before training has a direct impact on your performance, energy levels and mood. The right meal will help you to perform better during exercise and prevent you from feeling tired.

A full meal is worth eating 2-3 hours before training. It should include protein, complex carbohydrates and healthy fats. Such a meal will provide energy for longer without making you feel heavy.

Examples of pre-workout meals:

• Rice with chicken and vegetables,
• spaghetti with minced meat,
• Oatmeal with fruit, protein yoghurt and peanut butter,
• Wholemeal sandwiches with egg and ham,
• tuna steak, potatoes and vegetables.

On about one hour before training you can reach for a lighter meal that will give you energy but not weigh down your stomach. It should contain protein and simple carbohydrates with a small amount of fat and fibre.

Examples of light snacks before a workout:

• A smoothie of banana, strawberries and protein nutrition,
• Rice waffles with jam and protein yoghurt (e.g. Skyr),
• protein bar.

WHAT NOT TO EAT BEFORE TRAINING?

Now that you know what to eat before a workout, it's time to find out what to avoid. Certain foods can negatively affect your mood, reduce your performance and make you uncomfortable during exercise.

Avoid before training:

• fatty and fried foods,
• heavy-digesting dishes that remain in the stomach for a long time,
• products that cause flatulence (e.g. legumes),
• fast food and highly processed food,
• sweets and products with a high glycaemic index.

This type of food can lead to lethargy and a feeling of heaviness instead of giving you energy. It's better to bet on natural and easily digestible foods that will keep your blood sugar levels stable.

WHAT TO EAT AFTER TRAINING?

Just as important as the pre-workout meal is this post-workout. Contrary to popular myth, the so-called „anabolic window” lasts much longer than 30 minutes. So you don't need to eat immediately after you have finished exercising - you can easily prepare a full meal within an hour after training.

The post-workout meal aims to restoration of muscle glycogen and Supporting muscle regeneration. It should include protein and complex and simple carbohydrates.

Examples of post-workout meals:

• semolina with protein nutrition, banana and cornflakes,
• An omelette made with millet flakes, egg whites and jam,
• tortilla with chicken and vegetables,
• burger with baked potato fries.

It is a good idea to avoid a lot of fats in this meal, as they slow down the absorption of nutrients. Simple carbohydrates are most welcome - but choose natural ones, such as fruit, rather than typical sweets containing trans fats.

Even if you train in the evening, don't skip your post-exercise meal. Carbohydrates consumed after a workout will be used in recovery processes and not stored as body fat.

Summary - key findings

• Good nutrition around training is not a fad, but the basis for effective muscle work and recovery.

• Choose foods that are easy to digest and rich in nutrients, plan your meals to provide energy when you need it, and support the rebuilding of stores and muscle recovery after training.

Bibliography

• https://ncez.pzh.gov.pl/abc-zywienia/posilki-przedtreningowe/

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 17.02.2026 r.

WHAT TO TAKE TO THE GYM?

First gym workout ahead of you? Feeling a little stressed but also excited? Be sure to check out what you should take with you for your first workout to Just GYM! Grab your gym bag and prepare for your visit to the club so that nothing surprises you.

WHAT GYM CLOTHES?

The best outfit for the gym is one in which you will feel comfortable and your movements will not be restricted. Depending on the type of workout you will be doing, choose clothing so that it doesn't interfere with your exercise.
Pay attention at the buying stage to whether the clothes are comfortable, but above all whether they have adequate thermoregulation - the kind that helps to maintain the right body temperature and wick moisture away.

WHAT SHOES FOR THE GYM?

Mandatory for training in Just GYM Take a change of shoes with you. At the club we care about the cleanliness and comfort of all club members, so it is important that every trainee changes footwear before entering the gym.
If you are planning a cardio workout, choose running shoes - they are lightweight and provide good cushioning. For strength training, shoes that stabilise the foot will be better: with a slightly raised heel, wider than running shoes and stiffer.
And if you want to be ready for any type of workout, opt for crossfit shoes that work well for both cardio and strength training.

WHAT TO TAKE TO THE TRAINING ROOM?

Now that you know how to dress, it's time for the rest of the stuff. For the training room, be sure to take:

• towel - put it under the equipment you are practising on; hygiene is key,
• water - Regular hydration during training is very important,
• telephone and headphones - if you like to practise to your music,
• cheer - Seriously helps, training goes more smoothly straight away!

W Just GYM All lockers are padlocked, which you can bring with you. After your workout, you'll also need a shower towel, flip-flops and toiletries to freshen up. You can throw a small snack in your bag to satisfy your hunger after exercise.

So prepared, you can go to your workout with a calm head and the confidence that you haven't forgotten anything. The good thing is that you don't need to carry a pass - entry to the club is via the Just GYM app.
Current club offer Just GYM can be found at: www.justgym.pl.

Summary - key findings

• You only take to the gym what supports your workout - water, towel, outfit and positive energy - and leave all your problems at home or work. It's your space to focus on yourself, clear your head and come back stronger both physically and mentally.

Bibliography

• https://justgym.pl

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 07.02.2026 r.

New Year's resolutions are behind us, „just until spring”, „I'll start after Christmas” - classic excuses. Right? Any time is a good time to start, and the sooner you do, the sooner you'll see results.

HOW TO ACHIEVE A QUICK TRAINING EFFECT?

Don't put off your decision - Sign up for Just GYM online. In our clubs you will find 12 training zones, premium equipment and 24/7 access. You get on your fingerprint and train when you want - no restrictions.

FITNESS CLASSES TO LOSE WEIGHT

No idea for a plan? Take advantage of group activities - are included in the price of the pass. Instructors will guide, motivate and adjust the intensity. The schedule includes cardio, strengthening, abdominal-belly and many other formats to speed up your path to shape.

DIET VERSUS GYM - SIMPLE RULES

• Drink more water,
• limit highly processed products,
• eat vegetables, fruit and whole-grain carbohydrates regularly.

PASSES AND HOLIDAYS - WILL YOU MAKE IT?

Summer is getting closer - act now. And while you're away, freeze the pass and get back to training without waste. Regularity + simple habits = real results before the holidays.

Summary - key findings

• Article encourages you to start training without putting off your decision, emphasising that any time is a good time for change.

• Points out that quick results can be achieved through regular training, the support of instructors and simple nutritional principles such as adequate hydration and limiting processed foods.

Bibliography

• https://dietetycy.org.pl/zalecenia-who-aktywnosc-fizyczna/

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 24.02.2026 r.

FIT RAFAELLO - A HEALTHY ALTERNATIVE TO SWEETS

Try the fit Rafaello balls - a light, coconutty dessert made from millet groats and coconut milk, simple to prepare and full of flavour.

This is a healthier alternative to classic sweets, perfect for coconut lovers. Great as a quick weekend dessert or a healthy snack for work, it's sure to delight your household and guests.

INGREDIENTS

• 1 can of coconut milk,
• 100 g millet groats,
• 200 g coconut shavings,
• almonds (one for each ball),
• 1 tsp honey.

METHOD OF PREPARATION

1. Pour boiling water over the almonds and peel.
2. Pour boiling water over the millet groats to get rid of the bitterness and specific smell.
3. Transfer the semolina to a pot and cook with the coconut milk until the liquid is completely absorbed.
4. Set aside to cool, then stir in the coconut shavings and honey.
5. Form balls from the mixture, place an almond in the centre of each, coat in coconut shavings and place on a plate.
6. Set aside in the fridge for at least 1 hour until the balls have set - and you're done!

Your fit Rafaello balls are ready to serve! Delicious, healthy and full of coconut flavour - perfect when you crave something sweet but don't want to reach for processed sweets.

Summary - key findings

• This is a healthier alternative classic sweets, ideal for coconut lovers.

• Great for as a quick weekend dessert or a healthy snack for work, and is sure to delight your household and guests.

Bibliography

• https://www.przyslijprzepis.pl/przepis/fit-kuleczki-rafaello-z-kaszy-jaglanej

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 20.02.2026 r.

TRAINING IN THE MORNING - THE BENEFITS OF MORNING EXERCISE

Did you know that the time of day can affect your exercise performance? While individual preferences and lifestyle are key, choosing the right time to be active can support your goals. A morning workout is a great way to start your day in a positive way.

Exercising first thing in the morning stimulates the body, improves mood and concentration and provides a solid dose of endorphins. This gives you more energy and a better mood for the rest of the day. What's more, a morning workout boosts your metabolism, which promotes more efficient calorie burning over the following hours.

Morning hours also mean less crowding in the gym - you can complete your plan in peace without waiting for equipment. At Just GYM, the clubs are open 24/7, so you can train at any time, even at dawn, before your day starts.

TRAINING IN THE EVENING - WHY EXERCISE AFTER WORK?

The evening hours are when your body reaches peak physical form. Around 6pm your body temperature rises and your endocrine system is in full balance, which means more strength, endurance and less risk of injury. This is the ideal time for more intense strength training or cardio.

Evening exercise also helps rozład the stress accumulated during the day. As a result, you will feel mentally lighter and calmer after your workout. Interestingly, although physical activity in the evening can be somewhat stimulating, in the long term it improves the quality of sleep and facilitates recovery.

Evening workouts are also a great opportunity to meet gym friends and motivate together. If, on the other hand, you prefer quiet and focus - opt for late evening or nighttime hours when there are fewer people in the training room.

WHEN TO TRAIN? CHOOSE A TIME TO SUIT YOU

The best time to train is when it suits your rhythm of the day and your mood. There is no one-size-fits-all time - what matters is regularity and comfort. Work out when you feel most comfortable and can fully focus on the exercise.

With a Just GYM pass you have complete freedom - you can train at any time of the day or night, without restrictions. If you use a sports card, check the details of the available hours on your club's website.

Summary - key findings

• The article outlines the differences between morning and evening training, stressing that the most important thing is regularity and adjusting the time of exercise to the individual's daily rhythm https://link.springer.com/article/10.1007/s11325-025-03459-0.

• Research indicates that:
  * Fat oxidation increases in the morning (especially on an empty stomach) - This was confirmed in the 2025 study, where morning exercise showed significantly higher fat oxidation than evening training [frontiersin.org]. The Nature study of 2024/2025 confirms that morning training (6-8am) produces faster fat reduction and lowers cholesterol and triglycerides. *The 2024/2025 RCT study indicates that evening workouts improve vascular and haemodynamic parameters (better blood flow, greater arterial dilation). [nature.com]

• Evening promotes greater exercise readiness at the cardiovascular level.

• Metabolism research confirm that performance and strength peak in the afternoon and evening, although morning exercise can still be metabolically efficient.”

Bibliography

• https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1574757/full

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 28.02.2026 r.

WHY CARE FOR MENTAL HEALTH?

Mental health is just as important as physical fitness. Recent years, especially the pandemic period, have shown how much stress, tension and uncertainty affect our mood and well-being. Long-term stress can lead to health problems, so it is worth learning techniques to help combat it.

One of the simpler and more effective ways is to use mobile apps to support relaxation, meditation and breath control. With these, you can take care of your mind, reduce stress and improve the quality of your sleep - anywhere, anytime.

HOW CAN APPS HELP REDUCE STRESS?

While excessive time spent with a phone often increases stress, technology can also work in the opposite direction. Many apps are designed to help users calm down, concentrate and teach healthy mental habits. You can find breathing exercises, meditations, relaxation sounds or games to help rozład tension.

Best of all - most of them are free, so you can try them out and choose the one that best suits your needs and lifestyle.

TOP 6 APPS TO HELP REDUCE STRESS

• Headspace - A popular guide to meditation. Offers stress-reducing programmes, sounds to help you fall asleep and music to support concentration.
• My Life Meditation - Meditation and breathwork app. It selects appropriate sessions depending on your mood.
• Breethe - Helps you to relax and fall asleep. Includes meditations, relaxation music and bedtime stories.
• Happify - supports the building of well-being through games and exercises developed by psychologists and scientists.
• Personal Zen - app with brain-training games to reduce stress and help manage anxiety.
• Relax Melodies - offers relaxation sounds, music for meditation and tools to support sleep hygiene.

Each of these apps can help you to calm down on a daily basis, improve concentration and introduce healthy relaxation rituals.

WHY USE ANTI-STRESS APPS?

Using mental health apps is a simple way to bring balance to everyday life. Just 10-15 minutes a day is enough to notice positive changes - less tension, better sleep and calmer thoughts.

Don't ignore your mental state - look after your body and mind equally! Combine physical activity at Just GYM with a moment of relaxation and mindful breathing. It's the perfect duo for health and well-being.

Summary:

• Mental health is just as important as physical health, and prolonged stress can negatively affect your mood and your body.
• One way to cope with stress is to use mobile apps that offer meditation, breathing exercises, relaxing music or games to help you calm down.
• Recommended apps include Headspace, MyLife Meditation, Breethe, Happify, Personal Zen and Relax Melodies. Regular use of such tools - even for just a few minutes a day - can help reduce tension, improve sleep and maintain mental balance.

Bibliography: 

• World Health Organization - information and reports on mental health and the effects of stress on the body.
  

Important:The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 18.03.2026 r.

DOES DRINKING ALCOHOL NEGATE TRAINING AND DIET?

Alcohol is not conducive to regular training or a healthy lifestyle, but that doesn't mean you have to give it up completely. The key - as always - is moderation. It is worth remembering, however, that consuming large quantities of alcohol and accompanying high-calorie snacks can effectively cancel out the calorie deficit you have worked out or disrupt the macronutrient balance necessary to build your shape.

Alcohol is not just „empty calories”. Its presence in the body inhibits muscle protein synthesis, which directly impacts on your recovery. In addition, high-alcohol drinks negatively affect the levels of anabolic hormones (such as testosterone) and drastically disrupt water and electrolyte balance, leading to dehydration, which you will feel on your next workout.

HOW TO GET READY FOR A PARTY WHILE LOOKING AFTER YOUR FIGURE?

You can indulge in a glass of alcohol from time to time - but it's important to do so with your head. Do away with coloured drinks and beer, which are high in calories. Opt for dry wine or vodka with water and lemon. Eat a full meal before you go out and drink water during the party to avoid dehydration.

It is also worth being aware that the best alternatives are non-alcoholic drinks. They taste just as good and allow you to enjoy the event without consequences for your form and recovery.

HOW TO GIVE UP ALCOHOL WHEN OTHERS ARE DRINKING?

You don't have to drink alcohol to have a good time. If your surroundings are dominated by alcohol, you can simply opt for the no-percentage-point version - virgin drinks. They are tasty, impressive and will work at any party. Here are three suggestions that you can prepare yourself at home:

3 NON-ALCOHOLIC DRINKS YOU MUST TRY

EXPLOSIVE MOHITO

Ingredients:

• 3 tablespoons pomegranate seeds
• Handful of mint
• 2 limes (cut into quarters + a few slices for decoration)
• 1 litre of pomegranate juice
• 500 ml of lemonade

Preparation:

The day before you plan to serve, prepare the ice cubes with pomegranate seeds. Put the mint and limes in a jug, crush to bring out the aroma. Pour in the pomegranate juice and lemonade. Serve with ice and mint leaves.

APPLE MULLED WINE

Ingredients:

• 1 litre of apple juice
• Orange peel
• Stick of cinnamon
• 3 cloves
• Honey or sugar to taste

Preparation:

Heat the apple juice with the spices and orange zest for about 10 minutes over a low heat. Sweeten to taste. Serve warm, garnished with a cinnamon stick.

PINACOLADA VIRGIN

Ingredients:

• 1 pineapple (fresh or frozen)
• 4 large scoops of vanilla or cream ice cream
• 1 glass of coconut milk
• ½ cup pineapple juice
• Slice of pineapple for decoration

Preparation:

Blend all ingredients to a smooth paste. Pour into glasses and garnish with a slice of pineapple. Delicious, creamy and refreshing!

Alcohol-free drinks are a great alternative to classic cocktails - they keep your calories and mood in check. Remember, however, that even „fit” versions can contain natural sugars - so use them in moderation.

Summary - key findings

• Alcohol can hinder training results and maintaining a healthy figure, as it slows down recovery, dehydrates the body and provides empty calories.
• Moderation is the key - The occasional glass of alcohol will not harm you if you choose less calorific options, such as dry wine or vodka with water and lemon, and remember to hydrate and have a full meal before the event.
• Non-alcoholic drinks are an alternative, which allow you to enjoy the taste and the party without negatively affecting your form and recovery. Even „fit” versions can contain sugars, so it is worth using them in moderation.
• The text emphasises that a responsible approach to alcohol maintains the effects of training and a healthy diet.

Bibliography:

• Parr E. B., Camera D. M., Areta J. L. et al. - studies showing that post-workout alcohol consumption inhibits muscle protein synthesis, which affects recovery and muscle mass gain.
• National Centre for Nutrition Education (NIH) - article on the effects of alcohol on post-exercise recovery, muscle protein synthesis, anabolic hormones and hydration.

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 27.03.2026 r.

At what age can you start going to the gym? Just GYM rules

Are you wondering at what age you can start going to the gym? More and more teenagers are asking themselves this question – and rightly so, because being physically active from a young age is one of the best habits you can develop. At Just GYM, we want everyone to be able to train safely and responsibly - so we have introduced clear rules regarding the age of club members.

Just GYM clubs can be attended by people who are at least 18 years old. 16-17 year olds can also train if they have written permission from a parent or legal guardian. This solution allows young people to start their adventure with the gym in controlled and safe conditions - our clubs are open 24 hours a day, so concern for the safety of club members is a priority for us.

Why is the gym from the age of 16 onwards?

Strength training with heavy weights is not recommended for people under the age of 16, as the body is still developing. By around the age of 16, the muscular and skeletal systems are sufficiently developed to safely begin weight training – provided, of course, that proper technique is used and the load is increased gradually.

For those under 16, body-weight exercises such as squats, push-ups and plans are recommended. This is great preparation for later training in the gym - it develops strength, coordination and teaches correct movement patterns.

Benefits of training from the age of 16

Starting to train at the gym after the age of 16 can bring many benefits. This is a time when the body is developing intensively and strength training helps to strengthen muscles, improve body shape and increase bone density. Regular exercise promotes correct posture, which is of great importance during adolescence.

In addition, young clubbers are often more aware of their bodies - they can control movement better and focus on correct technique. As a result, they can safely develop their abilities and enjoy the effects of training without the risk of overloading their bodies.

What to look out for when training teenagers?

The most important element of training for young people is safety. It is a good idea to start exercising under the guidance of a personal trainer, who will select a suitable training plan and ensure correct technique.

If you don't want to train individually, you can choose group classes - they are available for the price of a pass and led by experienced instructors. It's a great way to learn the basics, improve your fitness and gain confidence in the gym.

Remember not to overload your body. It is the quality of the exercise you do that counts, not the quantity. By training regularly and in moderation, you will build strength and healthy habits that will stay with you for years. If you are under 18 years of age, bring your parent's consent to the first training session - you can find a ready statement in the Just GYM club regulations.

Summary - key findings

• National physical activity recommendations for children and young people highlight the need for regular exercise, proper motor preparation and the avoidance of overload, which naturally fits with the principles of safely introducing strength training among 13-17 year olds

Bibliography

• https://www.gov.pl/web/sport/krajowe-rekomendacje-prozdrowotnej-aktywnosci-fizycznej

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 16.02.2026 r.

WHY USE DIET AND FITNESS APPS?

The advantage of using fitness apps is that you can always have these tools with you. All of them are easy to install on your smartphone, but some can also be used on your computer. An additional advantage is that they are often free of charge. This can be very useful, especially if you cannot afford a personal trainer or nutritionist at the moment.

FREE FITNESS APPS TO USE IF YOU GO TO THE GYM

MYFITNESSPAL

The MyFitnessPal app is used to track the number of calories you consume during the day. Here you can record your meals, scan the barcodes of specific products and the programme will count the number of calories as well as the macronutrients for you. You will calculate your daily energy requirements here and record the workouts you have done.

7 MINUTE WORKOUT

7 Minute Workout is great for busy people who find it hard to find time for a long workout during the day. In the app you will find a whole host of 7-minute workout programmes. It is a great idea for people who are just starting out with physical activity and for those who lack motivation to exercise.

NIKE TRAINING CLUB

Nike Training Club will help you create a training plan and achieve your physique goals. In the app, you will find plenty of training programmes that you can do at home or at the gym using the machines and equipment available in the app. It works like a virtual personal trainer.

JEFIT - PLANER

JeFit will help you to create a training plan. You will find exercises and a calendar. As you exercise, the app will count the number of series for you, as well as tell you the breaks between training sections. If you are interested in training for a specific muscle part, you might like this app.

GYM: 3D WORKOUT ROUTINE

The app is ideal for gym-goers - you will find step-by-step how to build muscle mass, create your training plan, learn about exercises for different body parts, and record your measurements. GYM: 3D Workout Routine will appeal to you if you are typically into strength training.

These are just a few of the fitness apps available on the market. Try the one that best suits your needs. And if you prefer even more personalised options, we recommend you take a group class at Just GYM or consult a personal trainer (see your club's website for a schedule of classes and a list of trainers).

Summary - key findings

• The article explains, why you should use diet and fitness-related apps.

• He stresses that apps are convenient, often free and always available on the smartphone, so they can replace the support of a trainer or nutritionist, especially when we have a limited budget or little time.

Bibliography

• https://justgym.pl

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 04.03.2026 r.