What you need to know about hydration

Hydration is as important in bodybuilding as any other topic because it affects everything else. Your hydration status has an impact on your health, performance, body composition, sleep, recovery, mental focus, and even joint health.

I'm not referring to staying hydrated during your workout. In general, maintaining a constant state of hydration is critical for all of us from the moment we wake up to the moment we go to bed.

You probably don't drink enough water throughout the day—half an ounce to an ounce per pound of body weight. For a 200-pound man, that's 100-200 ounces per day. However, there are numerous advantages to doing so.

Here are a few ways that simply drinking enough water can improve your overall fitness routine.

Renal Wellness

Renal function refers to the function of your kidneys, which are in charge of processing a large amount of waste from your system. When you're dehydrated, your kidneys, like any other organ, can become stressed, especially given the amount of food, protein, and supplements you're asking them to process. Consuming enough water allows your kidneys to function properly, processing waste products within your body and thus helping to reduce toxins within you.

If you are dehydrated, your renal function will suffer immediately, potentially putting you at risk of kidney stones.

Blood Pressure

Failure to stay hydrated can cause your blood pressure to rise in a matter of days as your body gradually shuts down parts of the capillary network. As a result, more pressure is placed on your major arteries, which is where the increase in blood pressure occurs during a state of dehydration.

You don't need me to explain why an increase in blood pressure can be a bad thing—in this case, one that you could completely avoid with a little effort.


Just two to three percent dehydration can reduce overall performance in the gym by up to 20 percent. This is due to the fact that when you are not properly hydrated, your ability to transport nutrients, regenerate ATP, and flush the body of lactic acid is greatly reduced. Your workout suddenly becomes far more difficult than it should be, lowering your overall intensity, which naturally affects your results.

I'm sure you've worked out when you were exhausted from not drinking enough water. To return to the previous point about blood pressure, when you are hydrated, your capillary networks are less open, which means blood flow to the muscles suffers.

Weight Loss

Being hydrated entails significantly increasing your overall water intake, which means your body will produce more urine, which is a warm fluid. Because of the energy required, simply drinking more water causes you to burn more calories at rest. Combine that with the fact that drinking cold water forces your body to constantly try to maintain its core temperature, which increases thermogenesis.

It's often said that the simplest way to lose weight is to drink more water. Increased water consumption will also improve your rate of satiety, which means cravings and overall hunger will be reduced.

Muscle Volumization

Muscle is 70 to 80 percent water, depending on your source, which says a lot about the importance of hydration when it comes to muscle building. When it comes to things like cell swelling and muscle volumization, having enough fluid on hand is crucial.

Fluid Retention   

The irony is that not drinking enough water causes you to appear more watery because your body holds on to sodium when dehydrated, causing you to hold more water subcutaneously. A constant flow of water into your body aids in the removal of any water retention and improves sodium balance.


Being hydrated correlates to nutrient transportation, assimilation, overall gut health, and even joint health. Your gut cannot process food correctly when dehydrated, and as a result, it cannot assimilate nutrients from that food as efficiently. This will have an impact on your ability to recover, grow, and perform.


How to Deal with Muscle Pain After Working Out

DMS (delayed-onset muscle soreness) is simply the well-known pain and stiffness. Some people believe that soreness indicates that they are training at the appropriate intensity, but this is not the case. Muscle pain, even if mild, is not a good symptom in general. Another frequently asked question is whether it is safe to continue exercising if you are stiff. Continue reading to learn what to do if you experience this unpleasant muscle pain.

Pain and stiffness appear as a defense mechanism when we push our muscles to an unprepared limit. It may appear during training, hours later, or even a day or two later.

When we experience muscle pain while exercising, it means that the overload we are putting on our muscles is so great that they are unable to metabolize lactic acid in a timely manner. The pain is caused by the accumulation of this acid. When there is soreness after training, it is usually because the muscle has been slightly damaged due to overuse, resulting in an inflammatory reaction accompanied by pain.

During the duration of the stiffness, the affected muscles can lose up to 50% of their normal strength. During this time, moving or overstretching these muscles causes intense pain, which subsides when we rest them.  

What is delayed onset muscle soreness and how long does it last after a workout?

Experts believe that delayed onset muscle soreness is caused by small tears in your muscle fibers while working out. Small microtears in our muscles cause pain and inflammation. The pain usually starts between 12 and 24 hours after your workout and peaks between 24 and 72 hours after the training stimulus.

This is actually the same process as muscle building—when your muscle fibers rebuild after these tears, they recover and become stronger. It is a natural part of the muscle-building and strength-building process.

However, increased muscle soreness or DOMS does not imply better or faster muscle-building or strength-building results. In fact, being overly sore after a workout can be detrimental to your goals, as you may find yourself skipping a few workouts due to the discomfort.

There are varying degrees of pain depending on how much damage has been done (as well as other factors such as genetics and how hydrated you are), but experiencing extreme soreness on a regular basis is not something you should do.

How to  relieve muscle soreness

While there are no quick fixes — your muscles simply need time to heal — there are some strategies you can use to alleviate soreness and aid recovery. Here's what you need to know:

Drink water

Drinking more than two liters of water per day aids in the elimination of waste products from the muscles as well as compensating for the excess acids that cause muscle pain.

Dietary supplements and a healthy diet

Consuming foods high in Omega 3, such as oily fish, vegetable oils, walnuts, or flax seeds, is highly recommended because they are natural anti-inflammatories and help soreness fade faster. Magnesium relaxes muscles, so it's best to take it before bed to promote quality sleep, which aids in muscle recovery. nxt level, our sports nutrition partner, has nutritional supplements to assist you in recovering as quickly as possible. Basic-Fit members can get a 10% discount if they use our app to make their purchases.

Use a Foam Roller Right After Your Workout (Self-Myofascial Release)

Self-myofascial release (SMR) is a technique used to release tension in muscles and connective tissues (common SMR tools include foam rollers, lacrosse balls, and massage sticks), assisting in the movement of fluids that accumulate in the muscle after exercise.

According to a review published in the International Journal of Sports Physical Therapy in November 2015, foam rolling may help increase range of motion and reduce DOMS. According to Arent, foam rolling and other types of massage increase circulation to deliver more nutrients and oxygen to the affected area, which helps reduce swelling and tenderness.


Sleep is important for a variety of reasons, but it's also one of the most important components of exercise recovery. It may not appear to have an immediate effect on muscle soreness, but it can certainly be useful.

According to a review published in Sports Medicine in October 2014, non–rapid eye movement (NREM) sleep, for example, increases protein synthesis (the creation of new proteins), which is required to repair damaged muscles.

The post-workout period is not the time to skimp on sleep. Aim for at least seven hours of sleep per night, as advised by the National Sleep Foundation.

Can you continue to exercise with DOMS?

You can exercise while suffering from DOMS, though it may be uncomfortable at first. Once your muscles have warmed up, the soreness should subside. After your muscles have cooled down, the soreness will most likely return.

If you find it difficult to exercise, you could rest until the soreness subsides. Alternatively, you could concentrate on exercises that target less affected muscles in order to give the most affected muscle groups time to recover.


Using Steroids Safely For Bodybuilding

We've all heard of athletes or bodybuilders using steroids to gain an advantage in competition. However, these steroids have severe physical and psychological side effects. Anabolic steroid use is illegal and is prohibited by medical associations as well as professional sports organizations. Despite the serious health consequences, some athletes experiment with steroids, putting their health and careers at risk.

So, what's the other option? How can we reap the benefits of steroids while avoiding the risks? This is where legal steroids come into play. Legal steroids, also known as multi-ingredient pre-workout supplements (MIPS), provide similar benefits to steroids without the negative side effects.

Steroids: What are they? 

Steroids are synthetic versions of hormones found in our bodies. Steroids are classified into two types. Corticosteroids work similarly to the hormone cortisol, which is produced by the adrenal glands. They are used to suppress overactive immune responses and reduce inflammation. Anabolic steroids, which are synthetic versions of the male sex hormone testosterone, are the second type. It is used to increase muscle mass and is frequently used illegally by athletes and bodybuilders to improve their performance and physical appearance.

However, these can only be legally prescribed by a doctor for men if their bodies produce less testosterone. Experts also recommend building muscle mass for people suffering from AIDS, cancer, and other debilitating diseases. Steroids have unfavorable side effects, especially when used for extended periods of time. Even when steroids are prescribed, doctors typically use the lowest possible dose and only for a short period of time to bring the condition under control. Illegal steroids are steroids that are not prescribed by a doctor.

What are legal steroids? 

Illegal anabolic steroids can help you gain muscle mass quickly, but they can also cause side effects like testosterone suppression, hair loss, and liver and kidney problems. Legal steroid alternatives include a variety of formulas containing natural ingredients that increase testosterone levels without the negative side effects. To improve your performance and endurance, you can stack multiple legal steroids.

There are numerous legal steroid brands on the market. While some have been scientifically proven to have health benefits, many others on the market may be harmful. Cardiovascular and liver disease, reproductive organ damage, and severe mood swings are all possible side effects of such supplements.

Other than athletes and bodybuilders, those who suffer from testosterone deficiencies, delayed puberty, and muscle wasting caused by diseases such as AIDS and cancer benefit from the use of legal steroids. Doctors may prescribe it to menopausal women and people undergoing sex-change surgeries as a hormonal replacement that supports physical changes in the body.

Creatine in Legal Steroids

Creatine is a common ingredient in legal steroids that aids in the growth of muscle fibers and mass. According to a 1999 study, creatine aids in muscle function, improves performance, and aids in the development of fat-free muscle mass. It is best to consult a doctor before taking such supplements because exceeding the prescription limit is considered abuse and may result in negative consequences.

Creatine has numerous documented benefits, including:

  • According to a 1999 study, weightlifters who used creatine experienced nearly three times the growth in muscle fibers and doubled their overall body mass as those who did not use creatine.
  • According to a 2003 study, using creatine while weight training can help build leg strength and increase overall muscle mass.
  • According to a 2007 review of muscle-building supplements, creatine is the best supplement for increasing muscle mass.

Creatine has also been shown in studies to have no long-term health effects. Creatine monohydrate, with proper supervision and guidance, can become a healthy and safe alternative to anabolic drugs. Creatine supplements are widely available and are regulated by the Food and Drug Administration (USA).

Check for any additional ingredients in supplements that may cause side effects or allergic reactions.

Supplements to Avoid

  • Matrix metalloproteinase (MMP) – MMP is a creatine, betaine, and dendrobium extract blend that is commonly sold as Craze or under other brand names. This supplement is relatively risk-free. However, it does not result in the muscle-building claims made by the drug's marketing copy.
  • Dimethylamylamine (DMAA) – DMAA has been discovered in a variety of muscle-building and weight-loss supplements, but it is not safe. It is illegal to sell any product containing it as a dietary supplement. The Food and Drug Administration (FDA) has issued numerous warnings to consumers to avoid DMAA and its various forms in over-the-counter (OTC) supplements.

Wrapping Up

The term “legal steroid” is a misnomer because these supplements are not at all steroids. Legal anabolic steroids are thought to be natural alternatives to synthetic anabolic steroids. If you are serious about bodybuilding or simply want to get a healthier and stronger body, you don't have to resort to risky and illegal steroids that have serious health consequences. You can select from a number of ‘legal' brands that provide benefits similar to anabolic steroids.

However, the market is flooded with multi-ingredient pre-workout supplements and testosterone boosters that claim to increase endurance and performance. Check the ingredients on the label before purchasing to ensure that they only contain natural ingredients and no synthetic hormones. Legal steroids do not require a prescription and can be easily ordered online.


Understanding the Different Types of Body Composition

Understanding your somatotype, or the type of body composition you have, is essential for understanding your weight loss potential and designing a weight loss routine. Knowing your body composition allows you to burn fat and build muscle more efficiently and effectively.

Ectomorph, mesomorph, and endomorph are the three somatotypes. It's critical to understand that, while the three somatotypes apply to both males and females, women naturally have more fat than men. Women have more essential fat than men.

There are three somatotypes, and each has unique characteristics that can help you determine which one you are. Once you know, you can modify your diet and workout routine to achieve your fitness goals, lose weight, and gain muscle mass. In this article, we'll go over the three body types, as well as the exercises and nutritional guidelines you should use to achieve your fitness goals.

Why Is It Important to Know Your Body Type

People are born with an inherited body type that is determined by their skeletal structure and body composition. The majority of people are one-of-a-kind combinations of the three body types: Ectomorph, Mesomorph, and Endomorph. This classification system is used by nutritionists, exercise physiologists, and even doctors to help design effective, individualized fitness plans. Most people have a mix of characteristics from each body type.

Understanding your unique bone structure, fat distribution, and muscle mass will allow you to better tailor your diet and exercise regimen. Knowing your body type allows you to set realistic, attainable goals that will lead to your success. Dressing for your body type will also help you look your best.

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3 Body Types You Should Know

1. Ectomorph

Body Characteristics

Ectomorphs have slim bodies and long limbs. They have a slim build and are not muscular. Ectomorphs have a faster metabolism than the other body types on this list, so they can have a low weight but a high body fat percentage, also known as “skinny fat.” Ectomorphs are more resistant to weight gain than the other body types on this list.

These people can usually eat more without gaining weight. They have little visible body fat and muscle. They are distinguished by a small frame and joints. This body type's genetic makeup limits an ectomorph's ability to build muscle and gain muscle mass.


When it comes to muscle building, those with this body composition should prioritize power and resistance training. Compound movements, which use multiple muscle groups in a single exercise, may be beneficial.


Ectomorphs should consume high-quality fats, as well as moderate amounts of protein and carbohydrates. In fact, this body type can consume more carbohydrates than the other two body types on this list. This isn't to say that ectomorphs can eat whatever they want without worrying about their heart health.

2. Mesomorph

Body Characteristics

Mesomorphs are body types that fall between ectomorph and endomorph. They have an easy time gaining muscle and are typically proportionally built in terms of body composition. Mesomorphs typically find it easy to lose and gain weight. They can quickly gain muscle and maintain an upright posture.

This body type is distinguished by a long torso and short limbs. Mesomorphic women are typically athletic and strong. Because of their muscles, both males and females with this body type excel in sports that require power and speed.

Mesomorphs build muscle quickly because they have a higher percentage of fast-twitch fibers. This body type's genetic makeup lends itself to both power and strength.


Mesomorphs should focus on moderate endurance training, high-intensity interval training, and plyometrics when it comes to training. Pilates can also be beneficial to them.

Because you can easily build muscle and lose fat as a mesomorph, you don't need to include heavy weights to get results. You can, however, continue to lift moderately.


Mesomorphs should consume high-quality fats and low-carbohydrate foods. You might want to think about combining protein and fat in equal parts. Complex carbohydrates will provide your body with energy and keep you healthy in the long run.

3. Endomorph

Body Characteristics

Endomorphs have softer and rounder bodies than the other body types. They have a proclivity to store fat. Endomorphs have naturally curvier, fuller figures and struggle to control their body fat. Simply put, endomorphs gain weight much faster than the other two body types.

Endomorphs have slow metabolisms that can be harsh. This does not, however, imply that they are always overweight or obese. Endomorphs can make conscious decisions to eat healthily and exercise on a regular basis.


Endomorphs' bodies may not tell them to move, so it's critical that those with this body type incorporate running into their daily exercise routine.

Because endomorphs' metabolisms are slower than those of other body types, it's critical that they eat foods that boost metabolism speed. High-intensity exercises, weight training, and endurance training can all boost metabolism and increase muscle mass. Endomorphs should train their entire body rather than focusing on just one area.


Endomorphs must consume high-quality fats and protein. To effectively optimize their body composition, they should limit their carbohydrate intake. They will also need to concentrate on insulin and blood sugar control.

What Is Your Body Type?

Because everyone is unique, it is possible that you will not fit into just one of these body types. There is no such thing as a one-size-fits-all body composition. You can have traits from both types of body compositions. Knowing what characteristics you share is a great place to start when determining which workouts will help you achieve your fitness goals more effectively and sustainably.