What is BCAA


BCAAs (Branched-chain amino acids) are sports supplements containing three essential aminos:

  • leucine,
  • valine,
  • and isoleucine.
BCAAs are not able to be manufactured because of your body, so you ought to get them through food or by supplementation.

Some foods that contain large amounts of BCAAs are chicken, beef, eggs, and salmon. Pure whey protein is also a supply of BCAA. The matter with having your BCAA’s readily available sources is usually that the aminos are bonded and have to be split up before they’re absorbed.

Supplementing with BCAAs offers you free form aminos that go instantly to your blood stream. The rewards:

•Enhanced muscle protein synthesis

•Supports fat loss

•Improve hormone balance during intense training

•Improved strength

•Decreased fatigue

•Reduce muscle soreness

•Prevent muscle loss

Motivation for Workout

It’s been a while! Well, it happens.

I want to talk about motivation today. Motivation to keep going through the daily training routine. We all know it’s not easy although sometimes it looks like some people have no problems with that. Why? Oh, why?

Obviously, I’m not talking here about those of you who spend half of their lives in the gym. Working out once or twice a day. Having six packs and muscles like from some kind of freaking cartoon. No, I’m talking about ordinary people who struggle. I’m talking bout those of us who on the treadmill count every second hoping to survive another five minutes or so…

Why is that? We make that amazing decision to join the gym and lose weight… or just to better ourselves… but it’s so easy to think about it while doing is a completely different story altogether… Evey step seems so difficult and painful. We do 10 minutes and we hope we will not die…

The problem is that we often do not last long enough. And I’m not talking about quiting after couple days or weeks. I’m talking about workout. There is a barrier of sort, psychological and physical, that needs to be crossed in order to start enjoying what we do. When we, ordinary folks, join the gym, we often quit too early. We star something but not last long enough. We tell ourselves 5 minutes. Or 10. And we are happy we survived… But the truth is that first 5 or 10 minutes are where we fail. If we tried a bit longer the pain would be gone and the workut would become easier… what’s more, the tiredness would become… enjoyable! This is what we need to understand. If we just try to last a little bit longer… Personally, I think the first 10 minutes are more difficult than the next half an hour!

Do fat burners work?

Today I’m going to talk about so called fat burners as they are often perceived as a miracle working solution replacing genuine effort and healthy diet. What are fat burners? Well, the name may be a bit misleading. Hearing “fat burner” we expect a wonder pill that will start burning our fat and get us lean. Meaning, we can just watch TV and do nothing and those amazing pills will work miracles.


I have a surprise for you… and it’s not a good one! Those days of miracles are over. In the past there were such pills on the market. Pills with amphetamine or even worse, with tapeworm eggs. Luckily, especially those latter ones, are no longer available. Mostly. They were working miracles but who in a right mind invites worms into his or her body??? People are crazy!


Back to fat burners. First of all, they can be effective as a weight-loss aid… but obviously only if used properly! They are not magic pills!!! People see “fat burner” and think: well, that’s all I need. I just need to take one… maybe two to speed things up… and the fat will… well, burn. Melt away. Disappear.


Weeks later the weight is still the same and you just give up. If the miracle pills don’t work, why bother. Isn’t that correct?


The name “fat burner” is somewhat misleading. The ingredients of so called fat burners are to facilitate weight loss, help you with the effort… but not replace it! So, forget miracles and go on diet. A healthy one. And start working out. Fat burner will help, but will never replace the diet and the workout. Fat burner will enhance fat loss but not on its own.


How do they work though? Let’s have a look at an example. There are many fat burners on the market, some called fat burners, others going under a different name but still being fat burners. Let’s try one available on Irish market, from a new player on the market, Obsession Factory. They offer a fat burner under the name  Slim Fit Thermo Booster. The description they provide is a typical one (for these types of products): boosts energy, suppresses appetite, reduces body fat. The product is designed to support weight loss. As I said already, this is quite typical and goes down to the ingredients. Typical fat burners contain high dosage of caffeine (in this case 200mg) but you need to be careful as there are fat burners on the market containing even higher dosage! Always check the label! Caffeine is a stimulant of the methylxanthine class. According to Wikipedia (and they are probably right), it’s the world’s most widely consumed psychoactive drug. Caffeine is known to reduce fatigue and drowsiness. It also improves athletic performance hence often taken before workout for its energy boost.

Fat Burner Obsession Factory

Another typical ingredient of fat burners is L Carnitine which is a compound involved in metabolism in most mammals. Carnitine is involved in transporting fatty acids across the mitochondrial membrane. Green Tea extract is yet another typical ingredient claiming to boost metabolism. Green Tea has a long tradition of medicinal usage, especially in Chinese tradition. Unfortunately, there is not enough evidence to support this claim. There is also not enough evidence to reject it.


Other ingredients (in this particular product) are Citrus Aurantium (Bitter Orange) marked as dietary supplement purported to act as appetite suppressant and weight loss aid; Guarana, which is a climbing plant in the maple family, often used in sweetened or carbonated soft drinks. It’s a common source of caffeine. Cayenne Pepper stimulates digestive tract by increasing the flow of enzyme production and gastric juices. Cayenne Pepper also stimulates production of saliva, an important component of digestion. Niacin (vitamin b3 complex) primarily supplements treatment of high blood cholesterol. It’s commonly recommended for prevention of cardiovascular disease in patients with diabetes.


So… do they work? Thay can. If taken properly. You always need to monitor the progress as different bodies will react differently. And you must treat it as a supplement only, not as a replacement of a healthy diet and exercises. They can help you only if you help yourself.







Why are we so obsessed with fruits?

Nearly every diet and healthy advise we hear nowadays advises us to eat more fruits. Eat fruits, they say, it’s healthy for you. It’s really good. Your life will be better. You will fill better. And you lose weight, obviously. Easy.


So what’s so great about fruits? Fruit is basically a seed-bearing structure in flowering plants formed from the ovary after flowering. And fruit, that seed-bearing structure, is the means of disseminating seeds. In a more accessible terms fruits are fleshy seed-covering structures, edible in a raw state and presented in a variety of tastes, shapes and colours. We all know our fruits: apples, bananas, oranges, grapes, strawberries but many of us doesn’t know tomatoes are also fruits although you will look for them among fruits in vain in your local shop. They are with vegetables, next to cucumbers, peppers and onions.


Fruits are a part of human diet probably since the beginning. Very likely we ate them before we even became homo sapiens. We ate fruits when still walking on all fours and not able to express our feelings. Today, as ages ago, we cannot imagine world without fruits. They are eaten on their own and as a part of processed food. We eat them fresh or as jams and marmalades. They are added to ice creams, cookies, cakes, muffins, yogurts. And obviously we get them in a form of juices. Or alcoholic beverages: ciders, brandy or wine.


Why are they so ubiquitous though? Generally they are high in fiber, vitamin C and obviously water. They are often advertised as the natural anti-ageing products and as a source of all sorts of healthy vitamins. Our mams advise us to eat fruits to avoid getting sick. Lemons as a source of vitamin C are particularly well known, the same with oranges. But fruits have other uses as well! Bayberry fruits are valued for wax that is used to make candles. Fruits are commonly used as gifts. We also use them as natural dyes (for example cherry). We make drugs (both legal and illegal like opium or morphine). And we paint them as still life obviously.


What’s important fruits are really beneficial to us health-wise. They are low in fat, cholesterol and calories. Studies show that people regularly eating fruits (and vegetables) are likely to have a reduced risk of some chronic diseases. Mostly, fruits provide nutrients necessary and vital for health and maintenance of your body. In the world of today, with ubiquitous fast foods and processed meals high in unwanted carbohydrates and fats, fruits are the best way to get a shot of healthy nutritional components. They may reduce susceptibility to some diseases, lower risk of heart disease, help to maintain healthy blood pressure. Some say eating fruits may also protect you against certain types of cancer.


The obsession with fruits is well grounded then. We need them. We need to get away from fried potatoes and mayo. We need to swap burgers for apples. In the world when no one has time to cook properly fruits are maybe the last defence from diseases of sedentary and lazy lifestyle.

The biggest problem with losing weight

Today’s world, with long hours work and sedentary life, contributes greatly to the obese culture of today. True, many of us go to the gym, often every day… but most of us don’t really bother. Yes, we have an ideal in mind, yes, we want to look like Zac Efron… but we don’t. We are often overweight or even obese. We don’t exercise. The most extensive workout we get is to get up. Or lift a pint of cider. That’s all. Well, maybe not. Every now and then, when we can’t fit into shirt that used to be perfect, we make that life-changing decision to start exercising, to join the gym, to lose weight. 5kg a week, 10 kg a week! 20kg by summer! Yes! That’s what we are going to do! Eat healthier, no more take away crap… only healthy carbs, plenty of vegetables and fruits…

zac efron

So what happens? Why are we still miserable fu*ks? Why after the initial excitement we go back to those bad habits we know already are not good for us? What’s wrong with us? The answer is probably motivation. We simply lack motivation to change our lives so drastically. To abandon habits we cultivated for years. To get rid of all those sweet things we enjoy in life. Pastries, beer, chocolate bars. It’s difficult to say NO to them. As difficult as to say yes to hard life of workouts when unused muscles complain and no real progress is seen. We try, yes, we try. We abandon unhealthy food for a day, two, three. For a week. And we go to the gym. One day. Another…


The problem is there is no visible progress. We come back home tired and go to bed. Next day we are so pleased with ourselves, even if in pain. So we check our weight… And? Nothing? Well, sometimes it’s worse. Well, it happens. It’s only the beginning. We WILL check tomorrow… But tomorrow is no better. Neither is the next day. Day after. So we start being annoyed. What are we doing wrong??? Why the weight is going up instead of down? We keep checking BMI (Body Mass Index) and it’s undeniably still under the “obese” label! What’s wrong? Why it doesn’t work? Often we turn to internet looking for a magic answers. Pills like carb blockers, fat burners etc. We may decide to buy them but by the time they arrive we usually go back to the old habits anyway. Why bother if the magic answer will arrive with the courier a day later. Or two? We just take those magic pills and enjoy…


Well, it doesn’t work that way, you know… There is no magic. Yes, they promise miracles. But there is no other miracle but the hard work! Those pills you count on… they may help. But these are only supplements. They are not a replacement! So mover your f*cking a*s and start working. Yes, take your supplements, but only as supplements! Not as the replacement of your daily workout!!!

What are carbohydrates also known as carbs?

What are carbohydrates? Although we often talk about them the idea seems to be quite vague. Are these sugars? Should we eat less chocolate (assuming we should reduce the intake)? What are they?


Simply speaking a carbohydrate is a biological molecule consisting of carbon, hydrogen and oxygen atoms. Well, it doesn’t say a lot, at least to me. More important is that carbohydrates can be found in both healthy and unhealthy foods: bread, milk, popcorn, cookies, potatoes, soft drinks, beans. As abundant as they are they also come in a variety of forms, the most common are sugars, fibers and starches. It’s probably the first important piece of information you need to remember.

healthy carbs

The second one is that foods with high level of carbs are important part of healthy diet as they provide the body with glucose that in turn converts into energy necessary to support bodily functions and both physical and mental activities.


The third piece of information to remember is that the amount of absorbed carbohydrates is not as important as the type of carbohydrate. As it usually is, some sources of carbohydrates are better, meaning healthier, than others. It shouldn’t come as a surprise that whole bread or rye will be more suitable for your healthy diet than fried chips… however tasty they are. So, remember, it’s more important to eat carbohydrates from healthier sources than to count the amount of carbohydrates!


So, what are the “healthy” sources of carbohydrates? As always, vegetables are the safety bet… maybe with the exception of potatoes. French fries, especially with mayo, is never a good (healthy) choice, whatever your empty stomach says! Fruits will constitute another healthy source. The same with beans. The “unhealthy” sources will include white bread, pastries and all sorts of highly processed or refined foods.  It’s important to remember that processed and refined foods contain easily digested carbohydrates that are the usual suspect when it comes to gaining weight. They may also contribute to hearth diseases and diabetes.


Now, as carbohydrates are important, their quality is even more important. This is where so called carb blockers come into play. Carb blocker is essentially a food supplement that blocks the absorption of unwanted carbohydrates. They work through blocking enzymes needed to digest certain carbs. They are usually extracted from natural sources like white kidney beans and commonly sold as weight loss supplements. Do they work? Well, I’m going to get to this shortly… For now you should remember that not all carbohydrates are bad and not all of them are good for you. So try to eat healthier food before anything else…


Bringing new product to Amazon

I’m a seller. I’m selling several hundred products per month and I made this business quite profitable. It wasn’t always the case though. Selling is hard. Selling on Amazon is probably even harder. Especially if you are new to that.

Undeniably, Amazon is the biggest marketplace in the world. Sales can go in thousands per seller. And yet, when you start, you have that idealistic dream about your amazing product being displayed and sold easily. The problem is it’s just a dream. An illusion.

Amazon is not a place for dreaming a dream. It’s a place where thousands of potential buyers look for something to buy. And thousands of sellers are selling to them. So why not you? The answer is probably as simple as: you have no idea what you are doing. Or maybe you just don’t have time. Or both. Yes, there are thousands, millions of potential buyers but there is also an abundancy of similar products. And yes, you may have really amazing product but why should anyone buy it if it’s on 20th page when they search for what they need?

Amazon doesn’t make it easier either. When you are adding yur first product you try to find out what needs to be done. You probably read quickly what they say about product photos or descriptions. And you skip most of what needs to be there. Just to be able to sell as soon as possible. Time is money, isn’t it? You add 1 photo probably, put together couple features and a description. And then you just wait… And wait… and wait…

Nothing happens? Well, then you start looking for other options. Advertising! Yes, that’s the answer! So you add a budget and wait again… and wait.. and wait. Still nothing happens! So you learn about winning buy box. But obviously it’s not so easy to understand how the hell that algorithm works… But say you got it. And yuo have you budget. More than likely the cost of selling is outrageous. Your budget is too low, yuo are trying to increase it. And finally you get your sales. At the cost… And it’s only then when you start learning how to make your sales more efficient, and less costly. You notice that although the rules are not to use html everyone is using it… the photo should be 85% product on a white background and there are photos of a completely different composition… some without a product at all! So you start learning how to apply those rules and you learn about little tweaks and exceptions… because if you don’t learn that… you don’t sell anything. Or the cost of sales exceeds your profits.