Are you willing to make a positive change? Join the thousands of individuals on the same fitness journey!

TESTMONIALS Start Your Transformation
English Macedonian

Are you willing to make a positive change? Join the thousands of individuals on the same fitness journey!

TESTMONIALS Start Your Transformation
English Macedonian

Which Supplements Are Highest for Overall Health: Be Healthier.

Which Supplements Are Most Effective for Overall Health: Improve Your Body.

the search for a supplement is not so easy, to know which supplement suits your body is not just to go to the shops and take everything that is offered to me. More than half of the world’s population takes a supplement on their own, but is it safe. Today we will look at the most effective supplements that are safe to take, and we will take a closer look at specific supplements.

Key Takeaways:

⦁Incorporating a balanced diet, exercise, and adequate sleep is crucial for overall health.

⦁Vitamin D supplements are essential for maintaining strong bones and supporting immune function.

⦁Always consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your individual needs and health goals.

Why supplements?

Maybe you’re trying to combat a vitamin deficiency or reduce your risk of certain diseases—or just feel proactive about your health after popping a supplement that promises to improve your health.

Vitamin D

Vitamin D is important because it helps your body absorb calcium, reduces the risk of cancer, reduces the chances of developing type 2 diabetes, and helps strengthen your immune system. However, more than 50 percent of the world’s population has some type of vitamin D deficiency.

Few foods contain as much vitamin D as is needed for daily dietary needs. In addition, most people do not get enough sunlight to get the vitamin D they need, and sunscreens block our ability to make vitamin D. Therefore, this vitamin is important to add to your supplement list.

Pro Tip
Due to limited dietary sources and
inadequate sunlight exposure, consider adding vitamin D to your supplement
regimen to support calcium absorption, reduce the risk of cancer and type 2
diabetes, and boost your immune system, especially if you are prone to vitamin
D deficiency.

Magnesium

Magnesium helps regulate blood sugar and blood pressure by supporting several different types of biochemical reactions in your body.

It is usually found in legumes, seeds and whole grains. It is also found in green, leafy vegetables and avocados. Foods that are rich in dietary fiber are also a source of magnesium.

Magnesium also helps with sleep and bone health. Almost half of the world’s population does not get enough magnesium in their diet.

Pro Tip

Incorporate magnesium-rich foods such as legumes, seeds, whole grains,
green leafy vegetables, avocados, and dietary fiber sources into your diet to
support blood sugar regulation, blood pressure control, sleep quality, and bone
health.

Vitamin B12

The nutrient vitamin B12 keeps blood cells healthy and helps your body make DNA. It’s also important for preventing types of anemia, according to information from the National Institutes of Health.

B12 can be found in dairy foods and fish such as salmon, poultry and eggs. However, as people age, it becomes more challenging to get enough vitamin B12 in their diet.

If you’re concerned that you’re not getting enough vitamin B12 in your diet, talk to us and we can provide you with the information you need about this important health supplement.

Note

B12 is also an important supplement to take if you are vegan, as B12 is found almost entirely in animal foods.

Iron

One of the primary functions of iron is to help transport oxygen in the blood.

Adequate gut health and stomach acid production are also required for proper iron absorption. It is best to obtain iron from food intake; however, if blood levels are low, a person may be instructed by their healthcare provider to supplement. Those who are menstruating or those who are pregnant have increased iron needs.

For muscle mass

PROTEIN

Protein is the most important supplement for building muscle mass. It is rich in large amounts of essential amino acids that the body cannot produce on its own, so they must be consumed in the form of food or as a dietary supplement. Amino acids are, in short, food for the growth and development of muscle tissue.

CREATINE

Why it’s on this list: Creatine occurs naturally in the body and comes from food, with beef being the most abundant. Creatine can replenish your energy during training. It works by saturating the muscles with a high-energy complex called creatine phosphate, which can be used by the body as an immediate energy supplier.

It also hydrates muscle cells with water resulting in muscle fiber growth.

 How to use: Best consumed half an hour before training and once again immediately after training. You can mix it with water or apple or orange juice.

 This technique helps build muscle while you train and prevents your muscles from losing strength during exercise. It is recommended to drink about 20-25 grams of creatine in the loading phase (first 5 days) and 5-10 grams in the next 40 days.

Glutamine

 Why it’s on this list: Glutamine is an amino acid that has been a favorite among bodybuilders for decades. Glutamine provides several benefits in muscle building – it increases muscle growth by adding leucine to muscle fibers, prevents the decline of muscle tone and keeps immunity high.

Glutamine consumed before training reduces muscle fatigue during training and stimulates the secretion of growth hormone.

How to use: The consumption of glutamine is recommended 3 times a day. Take the first dose with breakfast (5-10 grams with water or juice), then mix the same amount together with the protein shake before and after training.

Warning

Caution: When using protein, creatine, and glutamine supplements for muscle mass, it is important to follow recommended dosages and consult with a healthcare professional to ensure safe and appropriate usage.

Nothing replaces a good diet

No matter what your goal is when taking supplements, one thing is certain: they are not a substitute for a healthy, nutrient-dense diet.

 “Supplements should be supplemental – meaning they enhance the benefits already provided by eating a well-rounded diet,” explains Toshe Zafirov.

 Supplements should never be used in place of real food. Don’t underestimate what a nutrient-packed salad can do for you compared to factory-made pills.

 Vitamins and minerals are essential to help your body develop and function properly. While most people get everything recommended by eating healthy, others need a little extra boost of nutrients. That’s where supplements come in – they provide you with the support your body needs to stay healthy.

Are supplements worth taking?

There’s a reason supplements are so popular: sometimes, they work.

“In addition to a healthy diet, there is evidence that some supplements can benefit overall well-being with little to no risk,” says Dr. Milstein.

Common supplements that can benefit your health include:

Vitamin B12, which can help keep nerve and blood cells healthy, make DNA, and prevent anemia

Folic acid, which can reduce birth defects when taken by pregnant women

Vitamin D, which can strengthen bones

Calcium, which can promote bone health

Vitamins C and E, which can prevent cell damage

Fish oil, which can support heart health

Vitamin A, which can slow vision loss from age-related macular degeneration

Zinc, which may promote skin health and slow vision loss from age-related macular degeneration

Melatonin, which can help counteract jet lag

Note

Supplements can provide potential health
benefits, including supporting nerve and blood cell health, preventing birth
defects, strengthening bones, promoting skin health, preventing vision loss,
and countering jet lag.

Bottom Line:

In the quest for optimal health, finding the right supplements for your body isn’t a simple task. It’s more than just blindly grabbing everything off the store shelves. While over half of the world’s population takes supplements, it’s important to consider their safety and effectiveness. In this article, we explored some of the most impactful and safe supplements to include in your routine.

We share the knowledge that Toshe and Gabi have learned over the past 20 years while winning hundreds of medals

We know that some people are successful in many things in life and they do it without difficulty. This blog will help you to become successful in every field of life. You will also dose what you can get from exercise and apply it if you want to be more financially stable, have time for everything and many other ways you can apply this knowledge.

Being constant on the right path to make your dream come true is really hard. No matter what your dream is to buy a house, a car… to have more time for your loved ones, to have more freedom, to travel more… Toše and Gabić will help you how to stay on the right path, where to ask for help and what has helped them over the years.

Key Takeaways:

  • The Road to Success: Discover how investing in yourself will help you in various aspects of life. Learn from the experiences of successful individuals who have achieved financial freedom by investing in their physical and mental health.

  • Step-by-step exercise guidance: Enjoy free access to professional videos in which Toshe and Gabriela demonstrate exercises with proper form, ensuring you perform each movement safely and efficiently.

  • How to be successful in any field: Discover how successful people achieve freedom by prioritizing their physical and mental health, using the valuable information gained from exercise in different areas of their lives.

Why do you need help?

It is best to have someone who has been through it all so that you can learn from their mistakes and get there faster with less difficulty. That’s why I will recommend Toshe’s team who has helped thousands of people. Who is made up of professionals. The team is focused on helping as many ambitious people as possible, so the most affordable way to reach your dream is to invest a lot. The team aims to help as many people as possible, sharing valuable information and motivating you to work to ourselves, we do not only help you with exercise and diet, but also with daily habits that will help you achieve your maximum.

Unlike other trainers who demand too much, they treat you all the same and have 3-4 years of “experience” practicing. Toše’s team, together with Toše, who has been doing this for over 20 years, leads you in his footsteps. But the professionals in the team have quite an interesting experience who are successful in many fields of life.

Note

Get help from Toshe’s
team, a group of professionals who have helped thousands of people. Their
expertise and experience will guide you towards your goals, offering valuable
advice and motivation to maximize your potential and achieve success in various
aspects of life.

Meet the team

Gabriela Zafirova:

Master in Psychology and the first champion of Mr. Olympia in Macedonia, she and Toshe will help you with how to perform the exercises, as well as a diet guide.

Toshe Zafirov:

The first Mr. Olympia champion in Macedonia, your fitness mentor, who will also help you with your daily habits.

Zoran Milosevski:

A lawyer with a keen eye for legalities, many years in finesse and how to get the most out of yours, who will also help you in several areas of life

Maya Anachkova:

Doctor of Science, offering invaluable insights to optimize your health and everyday

Nikola Manov:

Computer Science graduate, leveraging technology for your advancement

Note

everyone in the team has a certificate for trainers from Mr. Olympia

We discover the benefits of the Fitness Revolution Group

Detox diet:

The diet that has helped thousands of people around the world to achieve the desired look, the diet is famous because Toshe Zafirov passed it a few months before the competition for Mr. Olympia, the hotel he recommends. In the group, you will find out the more detailed benefits of the diet and whether it is suitable for you.

Warning

There are other diets that are also the most effective diets in the world, the team will help you choose the ideal diet for you. You can also get a diet specific to you

Personal advice

In addition to mastering the field of fitness, we will also help you with everyday difficulties. The team has selected the most experienced trainers who are available to help you with your physical and mental health, and to master many other fields.

Note

We guarantee you that together with the team you will go through many beautiful things

Viber group

A group consisting of people, mentors, professionals who all have the same goal. To be better every day. In the group, they motivate each other, share personal experiences and valuable information, which information is only for the most ambitious.

The road to the top

The Road to the Top is a book that is a guide to success, packed with priceless wisdom. A book you get for free when you join the team.

Video file

Professionally performed exercises by Gabi and Toshe that were recorded. You will learn how to perform the exercises

The Bottom Line

Experience success in all areas of life by learning from Toshe and Gabi, who have acquired valuable knowledge over 20 years of winning numerous medals. Discover their habits, achieve your goals faster, and unlock the full potential of your body with their secrets. Join their team of professionals who will guide you towards success, providing exercise guidance, valuable insights, and personalized advice to help you thrive in various fields.

How to destroy your health

Yes, in this blog we will talk about how to destroy your health. Because our brain is focused more on the problems, and therefore when you dose the problems you can easily discover the solutions and apply them.

We will go through the worst ways to destroy your physical and mental health, and I will also explain in more detail why this is so.

Key Takeaways:

  • Eat whatever you can find, don’t bother with the quality of the food
  • Try not to move during the day
  • Drink a lot of alcohol
  • Try not to sleep

How to feel worse?

Here are some habits and decisions that make you clean worse.

Don’t exercise

Not having an exercise regimen can affect your health, especially since we spend most of our time sitting and working. In addition, not adding even a little stretching to our routine can cause muscle soreness.

Exercise will not only help you relax and reduce stress, but it will also protect you from long-term joint pain in old age. Your body will become more flexible, and the release of endorphins will give you better mental health.

Pro Tip

Incorporate
regular exercise into your routine to improve your overall health

Substances

Any kind of harmful substances like tobacco, alcohol, and most importantly, synthetic drugs are like poison to your system. People forget that these are extremely harmful to our bodies because their effects are slow.

People often think that if they maintain a certain amount of control or do not do it consistently, they are protected from the toxic effects. But it could be far from true; from the point you start consuming these substances, you are exposing your body to all the harm.

Note

From the moment you begin consuming these substances, you subject your body to potential harm, emphasizing the importance of avoiding them altogether for better long-term health

Еat junk food

Binge eating is one of the most unhealthy habits that a person can adopt. People suffering from it could be dealing with an underlying eating disorder or even depression. Binge eating without the purpose of fulfilling hunger is not something that should be taken lightly.

Later it can lead to serious mental conditions like bulimia or anorexia. If you are suffering from this, then it is suggested to consult a therapist to understand the underlying problem.

Be lazy

There is a difference between sleeping when you are exhausted after a long day and sleeping all day simply because you are lazy. At first, laziness might seem like a minor issue from which people eventually come out.

But laziness can lead to many health issues. It is correlated to sleeping until late hours in the morning without skipping breakfast almost every day. It can also lead to body dysfunctionality from the lack of movement.

Simply eating without exercise due to laziness has been one of the first steps to serious diseases like obesity and heart problems.

Warning

From
irregular sleep patterns and skipped breakfasts to lack of physical movement,
laziness can contribute to the development of health issues such as obesity and
heart problems. Take proactive steps to prioritize a balanced lifestyle with
regular exercise and healthy habits to safeguard your well-being.

Unhealthy Food

Gaining immense weight is not the only concern when you consume an unhealthy amount of food containing fat and cholesterol. No one is asking you to eliminate these items completely from your diet, but there should be a healthy balance.

Adding exercise to the routine is excellent, but no amount of exercise can help you if your food habits are unhealthy.

Unhealthy food habits can also include not having a balanced diet or skipping meals. Our body requires certain nutrients daily, and health problems are inevitable if these are not provided to the system.

Use the phone all day

It is not the physical consumption or the lack of it that can cause severe problems to our health; it is also mental consumption. Technology is a blessing to society as it eases a lot of manual labor, but overconsumption can turn that blessing into a curse.

The health problems regarding this habit are endless.

  • Firstly, it will cut down your productivity, heavily affecting your motivation. Secondly, you will not be able to get to the proper sleep because of the addiction.
  • Third, the strain in your eyesight can cause long-term vision problems.
  • Fourth, due to factors like social media can take a toll on your mental health.

Staying away from technology during a selected period of time throughout the day is crucial to detox your mind. It is essentially difficult to have a digital detox during work, but you can fix a time to decrease your screen timing after work.

Pro Tip

Excessive screen time can
decrease productivity, disrupt sleep patterns, strain eyesight, and negatively
impact your mental health

Ignore mental health

E While physical health is essential to overall health, mental health is just as important. The consequences of ignoring mental health can include worry, depressive disorders, anxiety and burnout. However, many people neglect their mental health, causing them to ignore early warning signs or struggle to find effective stress management techniques. Practicing self-care, setting boundaries, getting professional help if needed, and engaging in mindfulness exercises like meditation or yoga practice are crucial to avoid making this mistake.

In short, maintaining our health requires paying attention to various aspects of our lives, such as sleep, diet, exercise, mental health, and hydration. We can take control of our health and lead happier, more fulfilled lives by avoiding these common mistakes and establishing healthy habits. Remember that small adjustments can have a big impact and it’s always worth putting our health first.

Smoke like a chimney

If you’re a smoker, great!

You are already on your way to get to the grave faster. And if you’re not a smoker, why not start now? Remember, not only will you be putting yourself at risk for lung cancer, but you’ll also be at risk for heart disease, stomach cancer, and even vision problems.

Smoking is a quick and easy way to ruin your health.

Pro Tip

Take steps to break free from this harmful habit. Your body will thank you for it.

Binge-drink alcohol

One drug is easily and legally available – alcohol. Make sure you treat it lightly and irresponsibly, for maximum ill-health.

Get completely wasted on a regular basis and enjoy the immediate effects of vomiting, memory loss, hangover (which is a form of food poisoning) and brain-shrinkage (that’s what causes the headache). Long-term, you’re heading for serious liver damage, vision problems, and eventually early death.

Avoid fruits and vegetables

And for that note of fruits and vegetables, avoid them as much as possible.

Take the lettuce and tomato off that burger, drink coke not fresh fruit juice, and use the salad drawer in the fridge as a place to store beer cans. You will increase your risk of cancer, obesity, heart disease and more.

Bonus points if you manage to give yourself scurvy.

Note

Make
these nutritious foods a regular part of your meals and enjoy the benefits they
bring to your health

The Bottom Line

Your health is in your hands, and making informed choices is crucial for your well-being. Avoid destructive habits such as ignoring exercise, indulging in harmful substances, neglecting mental health, excessive technology use, smoking, excessive alcohol consumption, and avoiding fruits and vegetables. Prioritize healthy habits, such as regular exercise, a balanced diet, mental well-being, and moderation, to protect and improve your overall health. Remember, small changes can lead to significant improvements, so take control of your health and embrace a healthier lifestyle today.

How to build muscle: Understanding Hypertrophy

Hypertrophy is the term for the growth and increase in size of muscle cells. The most common type of muscle hypertrophy occurs as a result of physical exercise such as weightlifting, and the term is often associated with weight training. You will learn more about hypertrophy from Toshe Zafirov, who has been dealing with how to build muscles for years.

Key Takeaways:

  • Progressive overload is essential for stimulating muscle growth by increasing the intensity or volume of your workouts over time.
  • Being regular and patient is the most important thing; building muscle takes time and requires a long-term commitment.
  • Form and technique are key to maximizing muscle activation and minimizing the risk of injury.
  • Consider working with a qualified professional fitness trainer to design a personalized program.

What Is Hypertrophy?

Hypertrophy is a way to stimulate muscle growth. Most of the time, growth is achieved through exercise and training that involves strength training – lifting weights is the most common way to achieve hypertrophy.

There are two main types of muscle hypertrophy – sarcoplasmic hypertrophy and myofibrillar hypertrophy. Sarcoplasmic hypertrophy is the physical enlargement of your muscles and is what most people think of when they refer to hypertrophy training. Meanwhile, myofibrillar hypertrophy is when the muscle becomes denser and more compact.

If increasing muscle size is your goal, your exercise routine should be designed to optimize and increase muscle mass. Generally, this means that you should lift weights and gradually increase the volume of your workouts to change the size and shape of your muscles.

Goals of Hypertrophy Training

Hypertrophy training is a type of resistance training that involves focusing on specific techniques that will increase your muscle tone, size and mass. Although everyone has different exercise goals, many people follow hypertrophy training to support their health goals.

Developing adequate levels of muscle mass plays an important role in your health. For example, low levels of muscle mass are associated with an increased risk of several diseases, including cardiovascular disease. Low muscle mass can also affect the development of cardio-metabolic problems, type 2 diabetes, osteoporosis, and even increase the risk of falling.

Benefits of Hypertrophy Training

Building muscle mass through hypertrophy training can benefit your health in a number of ways. In fact, it is recommended that everyone include muscle-strengthening activities at least twice a week in their exercise regimen. Here are some of the potential benefits of hypertrophy training.

You feel stronger: When you build muscle through strength training, you get stronger. Your muscles can lift heavier objects. Strength training has also been shown to strengthen your bones.

Osteoporosis and arthritis: Strength training increases bone mass and bone strength. Early strength training can help prevent osteoporosis and can reduce the pain and complications of arthritis.

Heart disease: By exercising regularly and increasing your heart rate, you reduce the risk of heart disease. Strength training can also help you improve cholesterol and lower blood pressure.

Weight loss: Regular exercise reduces the risk of being overweight. Strength training can help you reduce body fat levels and improve body composition.

Mental health: Regular exercise is good for your mental health as it can help reduce stress. Regular strength training can help reduce your anxiety and reduce fatigue. It is also associated with better self-esteem as you get stronger.

Pro Tip

Incorporating hypertrophy training into your fitness routine offers
numerous health benefits. Aim to engage in muscle-strengthening activities at
least twice a week.

Risks of Hypertrophy Training

When done correctly, hypertrophy training is typically a safe and effective way to build muscle mass. However, the key is to make sure this type of training is appropriate given your medical history and current fitness level.

Additionally, make sure you perform the exercises with good form when training to reduce the risk of injury. If you are not sure how to perform an exercise, it can be useful to talk to one of our professional fitness trainers who will guide you through it, for more information visit Toshe Zafirov’s fitness group

Another way to reduce the risk of hypertrophy training is to focus on the basics first. This will help you build muscle mass naturally without putting your body at risk. You should also focus on lifting the right amount of weight. Lifting too much can put you at risk of injury.

It’s also important to recognize that in some cases, increasing the size of your muscles doesn’t always equate to greater strength. Also, if you don’t plan your routine carefully or if you try to do too much, there is a chance of getting an overuse injury.

Note

Assess your fitness level, use proper form, seek guidance when needed, focus on the basics, lift appropriate weights, remember that muscle size does not always equal strength, and avoid overuse injuries.

An example of hypertrophy training

If you are looking to grow your muscle mass, here are some exercises you can try at home, but you will need more exercises than these to build muscle mass

Triceps extension “skull crushers”

  1. Lie face up on a bench with your entire body on the bench except for your shins.

  • Make sure your knees are bent and your feet are flat on the floor.

  • Stretch your arms above your chest, elbows at shoulder width, you can perform the exercise with a rope or one-handed dumbbells

  • Bend your elbows and lower your weight toward the top of your skull.

  • Continue lowering the weight behind your head.

  • Reverse the movement until the weight is above your chest in the original starting position.

  • Do three sets of six to 12 repetitions, with zero to 60 seconds of rest between each set.

If you want the exercise or other hypertrophy exercises to be demonstrated in more detail, visit our group

Pros and Cons of Hypertrophy Training

When starting hypertrophy workouts, you’ll want to make sure you’re eating plenty of protein. By training this way, you put your muscles into hypertrophy. This means that your muscles are being built more than they are being broken down. This leads to building bigger muscles.

Hypertrophy training is commonly used by bodybuilders who want to achieve maximum muscle size. Athletes will also use this form of training to quickly build strength and mass.

You will first see the results of hypertrophy training in the way you feel. The upper body is likely to gain muscle mass faster than the lower body. Genetics, age, and other factors play into how quickly you can gain muscle mass.

Warning

The problem with hypertrophy training is that you can expect to build muscle quickly. But it is limited by your natural predisposition. Your genes will also play a role in whether you can put on a lot of mass. Try not to get discouraged and keep working towards your goals, even if they take longer than you expected.

The Bottom Line

Hypertrophy is an increase in muscle mass that is achieved through exercises like resistance training. People pursue hypertrophy training to support their health goals, prevent injury, and improve their appearance. To get the results you want, it is important to maintain good form.

While there is no well-established consensus on how your training variables should be altered to achieve muscle growth, hypertrophy usually involves working at a lower intensity with more reps than those doing traditional strength training.