Staying Fit articles are given in the following list. Articles are ordered - most recent first. If you are interested, you can also check articles according to the year of publishing. Also, you can use Search to find articles of your interest.

'Old' articles are updated from time to time, but they will continue to be located in their corresponding year.

2100 Calories Per Day Meal Plan - Balanced Meal Plan

protein-pancake-recipe-m1This 2100 calories per day meal plan is very balanced meal plan with calories coming closely to 40%:40%:20% rule.


3500 Calories Per Day Meal Plan - Time to Grow

mixed fruits saladWhen it is time to bulk, one has to workout heavily and to eat. This 3500 calories per day meal plan should be used as basis for organizing nutrition during the workout days.


Calculate Basal and Resting Metabolic Rate

abs-mWhen we calculate our Basal Metabolic Rate (BMR) or very similar Resting Metabolic Rate (RMR), we calculate the amount of energy expended while at rest, per day.


Vegan Protein Sources and Supplementation

veggiesProtein sources and food in general for trainees who eat only vegetable sources is somewhat limited. There are many things that one should think when organizing nutrition for vegetarians, especially physically active vegetarians.


Example of Supplementation During Dieting Period

adoni-rest-of-supplements-madnan adoni gostoDieting periods are really hard for the body - one needs to lose fats, without losing precious muscles. But, working out or even functioning as individual on calories restricted diets sometimes can be really hard. This is where proper supplementation can significantly help.


Gym Workouts and Bulky Muscles - Myth for Women and Men

zsuzsanna-toldi-m1Avoiding gym workouts and exercising in general because of 'fear' from muscles is just an excuse for not working out at all. It takes proper nutrition and plenty of smart workouts for long time to achieve desired body and look, not to mention self-discipline and sacrifices...


30 Grams of Protein per Meal Myth

30 grams of protein per meal mythThis myth says that body can't digest more than 30g of protein per meal and that all excess protein is lost ...


Working Out in Cold Weather

cold-weather-mDuring winter we often find ourselves in situation where we want to have a workout or some sort of physical activity in rather cold weather. There are few things that we have to think about during such conditions, but all in all, why not ...?


Joint Support Supplements

labrada-elastijointJoint support supplements stimulate formation and repair of damaged cartilage and other tissues. These kind of supplements require longer time to start to work - at least several weeks. They should not be treated as 'pain killers' that remove pain rather quickly and do nothing to remove cause of pain, on the contrary ...


Whey Protein Health Benefits

whey protein health benefitsWhey protein is one of the most often used sport supplements. If used properly, whey protein promotes muscle and other body tissues regeneration by providing necessary building blocks in the form of essential and non-essential amino acids.


M.B. Supplement Stash Autumn 2013

supplement stashThis is M.B.'s supplement stash from autumn 2013. When compared with other similar stashes, there are some new products, but they are all basically the same.


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Supplements are great thing – they help in many ways, save time, speed up regeneration, muscle building, fat loss etc.

Setting and achieving personal goals in life are very important for every person, athletes included.


Proper nutrition is THE most important aspect for becoming and staying fit and healthy.


Articles regarding health, nutrition, supplementation and general knowledge regarding health and fitness.


Workout programs for achieving various goals regarding strength, stamina or performance in general.

Diets and Dieting

Dieting don't have to be eating boring foods and starving to almost death :o)


Reviews and recommendations of home and gym exercise equipment and guides.

Site Navigation

The fastest was to move around is to use drop-down menus on top of every page and to use breadcrumbs on the bottom of every page.

Enjoy ...

Adnan 'Adoni' Gosto

adi-djale-mAdnan 'Adoni' Gosto is competitive bodybuilder and personal coach dedicated to improving himself and the others in areas of healthy nutrition, proper workouts, becoming and staying fit.

Mediterranean Diet for Women

md-toldi-10mMediterranean Diet is diet suitable for women of any age due to many benefits of such nutrition - rich in antioxidants, vitamins, minerals, healthy fats (omega-3, CLA etc.), complex carbohydrates, animal and plant based protein ...

Skinny girls 'may' look good in clothes. Fit girls always look - great!

zsuzsanna-toldi-m2Skinny girls 'may' look good in clothes. Fit girls always look - great! - The Magic Three: Nutrition, Workouts, Rest. Overview of proper nutrition, supplements, 1500 kcal diet, dieting meal plans, workout routines, body composition ...