Author: krunoslav

Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

Quercetin is a polyphenolic flavonoid found naturally in red wine, grapefruit, apples, onions, black tea, cranberries, blueberries, and, in lesser amounts, in leafy green vegetables and beans. The effect of quercetin supplementation on human metabolism has been researched for the past 45 years. From a health perspective, quercetin has been most investigated in the context of its anticancer effects (Chirumbolo, 2013) since it’s a powerful antioxidant. Due to the same reason, it also has anti-inflammatory, anti-allergic, anti-rheumatic, and antiviral effects. Interest in the effects of quercetin on physical performance increased after a 2009 study conducted on mice. In that study,…

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Every athlete, bodybuilder, or even a regular gym-goer who does resistance exercise knows at least a little bit about hormones. They are the agents that drive muscle development. In general, bodybuilders and athletes classify hormones as good (anabolic) or bad (catabolic). But this is too simplistic. Even the so-called “bad” hormones are essential because they break down nutrients that provide the energy to drive muscle contraction. Even the “good” ones often stimulate reactions, such as increased fat deposition, that are not considered beneficial to the strength athlete. What are hormones? Hormones are chemical messengers. In response to certain stimuli, they…

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Sports nutrition refers to the practice of diet and nutrition relating to sports performance. It is mainly concerned with the consumption of quality food, that is, food rich in vitamins, minerals, supplements, proteins, and fats by an athlete before/during/after the training or during the competition. Successful performance of an athlete is a combination of systematic training and a sensible approach toward nutrition. A good diet will not only help your muscles but will also improve your overall life. In this post, we will look at eight reasons why the quality of your food is vital to muscle strength. Good food…

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Today we are going to be discussing about one very ancient pseudo-grain – Amaranth – and why every bodybuilder and strength athlete should include it in his diet. With tons of newly dubbed “superfoods” gaining widespread awareness and popularity, amaranth grains and leaves are still unduly behind the trend, remaining relatively obscure despite their myriad health benefits and extraordinary nutritional properties. But regardless of whether you want to be ahead of the health-food curve or just want to try some new grains and leafy greens, amaranth is a great alternative, a healthy food source that can help further your training…

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The ketogenic diet has gotten a lot of criticism over the years for being a diet where you basically eat bacon and butter all day long. “Even if you do lose weight,” people say, “that just seems unhealthy!” It is unhealthy! “You have to cut down on fat if you want to lose weight!”, people also say. And it’s not a smart way to go about a ketogenic diet. We have to admit, at first glance the logic is on their side. But again, is that really so? We could ask them an equally logical counter-question: “Well if that strategy…

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Bodybuilding posing routines are an essential part of every bodybuilding competition. They provide an opportunity for athletes to showcase their physiques and demonstrate their hard work and dedication to the sport. Although there is no set format for a posing routine, most routines will incorporate a series of mandatory bodybuilding poses and a few freestyle elements. A bodybuilding posing routine is a choreographed set of movements and positions designed to showcase the muscles in the most aesthetically pleasing way possible. Posing routines are usually performed on stage in front of an audience and are often quite complex, involving multiple changes…

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To lose weight—this is one thing that many people want. Unfortunately, it is not as easy as it sounds. A weight loss diet does not work long-term for many of them. Committing to a healthy diet for weight loss is hard! For some, it can be frustrating! You might end up shedding extra pounds in the first few weeks or months, only to find out that you have eventually regained what you lost. If you are clueless about why your diet isn’t working long-term, read on, and learn from the insights we’ll talk about. We’ll also share some solutions to…

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Exercising regularly and keeping yourself active are important for a fit and healthy life. Many different types of workouts are popular these days which involve cardio, strength training, low impact intensity training, high impact intensity training, etc. Continuous workout cycles can lead to sore muscles that make your flexibility harder. This is the right time to start thinking about supplements that aid muscle flexibility. There are many natural remedies for treating sore muscles which include resting those particle muscles and not overworking them, giving them oil massages to relieve the stress. You can also try taking supplements that are commercially…

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As you know, your body weight is an abstract number that tells you very little about how much fat and muscle you have. Your body fat percentage can help to provide context and free you from focusing solely on your body weight. Your body fat percentage describes your body fat as a percentage of your total body weight. For example, if your body fat percentage is 15%, then 15% of your weight is body fat. Setting realistic body fat goals is crucial. The body is composed of two elements: lean body tissue (i.e. muscles, organs, water, bones and blood) and…

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While eating whole foods is preferable, it’s not always easy to get enough collagen that way. This is a big problem if you’re aware of all the benefits arising from having enough collagen in our bodies. High-quality supplements are an ideal way to fill the gap. A quick stroll through the supplement section of your local health food store, however, is enough to make your head spin. With the range of options, from gelatin to hydrolyzed collagen to collagen peptides, it’s hard to know which ones to choose. Choosing the right collagen supplement for your lifestyle could be tricky if…

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