The benefits of massage oil with CBD

Massage is very important for all athletes. When we train 5-6 days a week, sometimes even twice a day, it’s very important that we make sure we smoothen out all muscles regularly. Massages can not only relax the body, but also prevent injuries and even promote muscle growth.

When getting a massage, it’s important to use the best oil, as your skin is the largest organ and absorbs anything that is applied topically. A high quality massage oil with CBD is a great option for any massage, whether at home, in spas or at a chiropractic office.

Why have CBD in my massage oil?

Your skin contains endocannabinoid receptors and is connected to your endocannabinoid system. The main function of the endocannabinoid system is to regulate and maintain bodily homeostasis, while keeping the biological harmony of our body in place in response to environmental changes. It also plays a crucial role in helping regulate an array of physiological and cognitive processes, which includes supporting memory retention, balancing mood, maintaining a normal appetite, boosting our immune system and supporting overall wellbeing. CBD stimulates the endocannabinoid system, which therefore promotes homeostasis in the body, combats swelling, enhances circulation and helps to reduce discomforts. The interaction of CBD and the endocannabinoid system also enhances clarity and focus, decreases anxious feelings, promotes a sense of calmness, aids in recovery and assists in a better night’s rest.

A massage is a perfect solution if you have sore muscles or want to promote overall wellbeing. CBD can help reduce discomfort, promote relaxation, ease stress and even nourish the skin.

Source: CBD Hemp Experts

Steroids and diet

Many people believe if they’re on a cycle they can slack in their diet. In this video I explain why it is important to have the correct diet during a cycle

Let me know your thoughts: hello@tamaramakar.me

Talking steroids – again

In this video I explain why genetics play a big part in your training / athletic abilities. Let me know if you have any questions or you have a topic you’d like me to discuss: hello@tamaramakar.me

Training at home / getting back to training

Everyone has suffered some time away from the gym during the weeks of this pandemic. Some of us are blessed to be able to train in the gym again, others are still having to workout at home.

Most people don’t have any equipment at home, they can only use resistance bands or some light dumbbells/bars or trx.

First of all: I know for some of you it’s been a long period of time, some of you have certain goals to achieve - whether it’s weight loss, building muscle or competition preparation. Your diet is really the key thing here, and then your training.

If your diet is not right, it wouldn’t matter even if the gyms were open, so first and foremost pay attention to that.

Second thing is, if you’ve been training with bands and light weights / body weight, you have probably learned or are learning how to use the right technique to feel the exercise. Once you don’t have the heavy weights to throw around, you have to focus on the technique to feel it. It’s probably a positive for everyone. Perhaps it has helped you to achieve a better mind - muscle connection that you can use once the gyms reopen.

To be honest, I would’ve never thought about training with bands, but once I was forced to do that, I felt a big difference in my body - and in a good way. It was like an ‘active rest’ for my body. I was still training, but with less pressure on the joints, with a different technique: longer squeezes at the peak, so that I could get the most out of my workouts. A set could’ve lasted for 4-5 or sometimes even 10-15 mins when I was doing body weight squats and different lunges back to back to burn out my legs/quads.

But here’s what to watch out for when you can finally go back to the gym:

Don’t try and lift the same weights that you did before the lockdown.

Don’t get frustrated because you’ve lost some strength. You will gain it back quickly once you can continue going to the gym.

You will probably have to adjust your diet again when you can start lifting heavier weights.

?If you need any help with your current diet or training, drop me a line. I’m here to help you for free to adjust your diet or training plans, we can discuss different ideas.

?If you’d like a proper plan, I’m also available for online coaching.

Online coaching / training plans / meal plans

? get into shape

??‍♂️ build muscle

??‍♂️ lose fat

? contest prep

✉️ hello@tamaramakar.me

My take on supplements Part 1

Many people ask me about supplements, what to take to gain weight. It’s quite difficult to advise when I have no idea what they eat, but first I always recommend that you put your diet right. Most people wouldn’t need any protein shakes if their diet was spot on. You can have it, it’s your choice, but it’s not necessary to gain muscle. Protein intake is necessary, but most people should be able to have enough protein from their food intake: chicken, eggs, fish and beef.

If you’re vegetarian or vegan then it’s a whole different ballgame - depending on your end goal.

So what supplements do I recommend for gaining muscle?
?Creatine -

  • Helps muscle cells produce more energy.
  • Improves high-intensity exercise performance.
  • Speeds muscle growth.
  • May lower blood sugar levels and fight diabetes.
  • May reduce fatigue and tiredness
  • Can improve brain function

?Glutamine - which is an amino acid, therefore it’s a building block for protein and a critical part of the immune system. It also has a special role in intestinal health.

Some foods that contain glutamine are: eggs, beef, skinned milk and white rice

Glutamine is a critical fuel source for immune cells. If the body’s need for glutamine is greater than its ability to produce it, your body may break down protein stores, such as muscle, to release more of this amino acid.
Additionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available.

Online coaching / training plans / meal plans
? get into shape
??‍♂️ build muscle
??‍♂️ lose fat
? contest prep
✉️ hello@tamaramakar.me

My road to become an IFBB Pro

I thought I’d share my story with you guys, how I got here where I am now.

My prep actually started end of February. I was 79kg, and I was getting ready for the Nabba Worlds in June in Italy. I was very keen, had the passion burning inside me. I wanted to win! Last year I finished 2nd at the Nabba Worlds in Russia and I really wanted to prove myself this year. Athletes would know that a contest prep is not easy, but you can always step it up when you’re keen, so I went all in.

So June came, and I went to Italy to compete. Finished 2nd again - not gonna lie, I was pissed off. We planned another competition a couple of weeks after that, Portugal or Spain, but I said no. I knew what improvements I had to make and I needed a bit more time to make them happen.

So after my first comp mid June I went straight into prepping for the second one in November. First I wanted to go to Poland but then we learnt that the @ironrebelshow was gonna be organised again in November - and we went there with @abe.superman In May when he competed, so I changed my mind and I registered for Denmark.

I had to bring up my shoulders, especially my rear delts, so I started training them 3x a week. My glutes and hammies needed more shape, so that meant glutes and hammies 2x a week, and quads/full legs with glutes 1x a week. Are you keeping score? That meant Ꭵ hᎪᎠ ᏆᎾ ᏆᏒᎪᎥᏁ ᏆᎳᎥᏟᎬ Ꭺ ᎠᎪᎽ ᏆᎳᎥᏟᎬ Ꭺ ᎳᎬᎬᏦ... and this is exactly what I did for 6 months to get into the shape I needed for the @ironrebelshow in Denmark last weekend.

The first pic was taken 2 weeks into my prep in March. The second pic was 1 week before the second comp last weekend. I’m proud of this package, I’m proud of the improvements I’ve made and the condition I’ve got myself into. I know there’s more to come, but so far that was my best ever shape.

About MCT oils

"MCTs” are medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management. Coconut oil is one great source of MCTs.

MCTs are missing from our modern diets because the public has been led to believe that saturated fats are bad. However, recent research has shown a lot of evidence about the real benefits of saturated fats.

We now know that ideally MCT oils should actually be consumed every day. Certain saturated fats, especially MCTs and other healthy fats found in things like coconut oil or grass-fed beef, are in fact easier to digest than long-chain triglycerides (LCTs) and might even have more benefits related to heart health, obesity prevention and brain health, too.

MCTs are digested easily and sent directly to your liver, where they have a thermogenic effect. That’s why MCTs have been claimed to be burnt by the body for energy, instead of being stored as fat.

Medium-chain fatty acids are capable of helping you:

• Maintain a healthy weight — since they make you feel full

• Specifically reduce stored body fat — since they also raise your metabolic function

• Have more energy

• Think more clearly

• Experience better digestion

• Balance hormone levels

• Improve your mood

• Fight bacterial infection and viruses

• Absorb fat-soluble nutrients from various foods

EHPLabs Oxywhey contains 300Mg of MCT oils, as well as essential and non-essential amino acids andBCAAs, and a blend of whey protein, isolate and micellar casein which makes it an ideal supplement, especially during Ramadan, to provide you with fast and slow absorbing proteins that will see you through the fasting hours.

About caffeine

Caffeine can increase alertness, sharpen focus, improve mood, boost pain tolerance, help burn fat, and help athletes do more work for longer periods in the gym and in sport.

Caffeine was previously banned by the International Olympic Committee (IOC) pre-competition but since January 2004, any restriction on caffeine’s use pre-event has been lifted.

Caffeine works on the central nervous system.

In bodybuilding and sports, many people also use caffeine pills to enhance performance, these are typically 50-200mg each, and doses may be as much as 300-400mg.

Caffeine is rapidly absorbed from the digestive system reaching peak concentration in blood 60-90 minutes after ingestion. Caffeine is then metabolised in the liver. Complete clearance of caffeine from plasma and urine is not until 24-48 hours after ingestion of the last dose.

Caffeine has been shown to increase both short term intense exercise performance, 'stop-start' activities (football, rugby, etc), long distance running and help our performance in the gym, so we can train more effectively and ultimately increase size and strength.