{"id":14928,"date":"2021-12-11T20:25:36","date_gmt":"2021-12-11T18:25:36","guid":{"rendered":"https:\/\/dietsabc.com\/?p=14928"},"modified":"2023-09-08T00:40:51","modified_gmt":"2023-09-07T21:40:51","slug":"14-proven-benefits-of-strength-training","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/14-proven-benefits-of-strength-training\/","title":{"rendered":"Strength Training - 14 Proven Benefits"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"14928\" class=\"elementor elementor-14928\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1ce29d08 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"1ce29d08\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2460eebd\" data-id=\"2460eebd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-54874606 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"54874606\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Strength Training - 14 Proven Benefits<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-711f5fe elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"711f5fe\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>December 11, 2021<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57a75185 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"57a75185\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tStrength training is not just about lifting weights in the gym. You can just as well train with your body weight, resistance rubbers, free weights or even household items.\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a3cad58\" data-id=\"a3cad58\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2524d10 elementor-widget elementor-widget-spacer\" data-id=\"2524d10\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4f0a15ce elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4f0a15ce\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-75321525\" data-id=\"75321525\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-568774cf elementor-widget elementor-widget-text-editor\" data-id=\"568774cf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Strength training is essential for maintaining good health. They not only reduce the risk of heart disease and diabetes or strengthen bones, but also promote brain health, mood and self-confidence.<\/p><pre>\u00a0<\/pre><h2>How are strength training different from aerobic training?<\/h2><p>The biggest difference between these types of workouts is how they affect your body. Strength training, such as weightlifting, TRX, strength yoga or strength training, builds muscle and helps them function properly.<\/p><p>Aerobic training, such as running, walking or swimming, improves the functioning of your cardiovascular and respiratory systems. As a result, your heart gets stronger and your body makes better use of oxygen. You become more resilient - you no longer suffer from shortness of breath when you run and you can run, walk, swim longer and faster.<\/p><p>Both of these types of workouts contribute to your overall health in just different ways.<\/p><pre>\u00a0<\/pre><h2>14 proven benefits of strength training<\/h2><h3>1 You become stronger<\/h3><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32564299\/\" target=\"_blank\" rel=\"noopener\">Strength training helps you become physically stronger<\/a> and improve athletic performance in sports that require speed, power and strength. These qualities are important not only in sports, but also in everyday life.<\/p><pre>\u00a0<\/pre><h3>2 Accelerates metabolism and efficiently burns calories<\/h3><p>Strength training helps <a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/how-to-boost-your-metabolism\/\" target=\"_blank\" rel=\"noopener\">improve metabolism<\/a> in two ways:<\/p><ul><li>As muscle mass increases, your metabolism becomes faster because muscle consumes more energy than fat - <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25293431\/\" target=\"_blank\" rel=\"noopener\">calories are burned even at rest<\/a>even while sleeping.<\/li><li>Research shows that your <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23566074\/\" target=\"_blank\" rel=\"noopener\">metabolism speeds up after strength training<\/a> up to 48 hours, This means that your body continues to burn extra calories after your workout.<\/li><\/ul><p>Strength training can help you get rid of fat - simply by burning more calories and also helping to prevent injuries that can occur during aerobic exercise, for example.<\/p><pre>\u00a0<\/pre><h3>3 Decreases the amount of fat on your stomach<\/h3><p>Several studies have shown that strength training is one of the most effective in reducing total body fat and losing total fat. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32804997\/\" target=\"_blank\" rel=\"noopener\">the layer of fat on the abdomen also decreases<\/a>.<\/p><p>Fat that accumulates around the abdomen, especially <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7730690\/\" target=\"_blank\" rel=\"noopener\">visceral fat are associated with an increased risk of chronic diseases<\/a>, including heart disease <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29338526\/\" target=\"_blank\" rel=\"noopener\">Type 2 diabetes<\/a> and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32466596\/\" target=\"_blank\" rel=\"noopener\">certain types of cancer<\/a> risk.<\/p><pre>\u00a0<\/pre><h3>4 You become slimmer<\/h3><p>By gaining muscle mass and losing fat, you become slimmer - even if your weight stays the same, because muscles are denser than fat and this means they take up less space. Also read: <a href=\"https:\/\/dietsabc.com\/en\/diets\/how-in-reality-weight-loss-occurs\/\" target=\"_blank\" rel=\"noopener\">How does weight loss actually work?<\/a><\/p><pre>\u00a0<\/pre><h3>5 Improves balance - reduces the risk of falling (bone fractures)<\/h3><p>Strength training reduces the risk of falls and, consequently, bone fractures, as increasing the strength of your leg muscles also improves your gait and balance.<\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30703272\/\" target=\"_blank\" rel=\"noopener\">In a study of 23,407 adults<\/a>, over 60 years of age, it was found that participants who exercised regularly (balance, resistance and functional training) lost 34% less than those who did not.<\/p><pre>\u00a0<\/pre><h3>6 Reduces the risk of injury<\/h3><p>Strength training helps to improve the strength, range of motion and mobility of muscles, ligaments and tendons, which in turn provides additional protection against joint injuries such as knee, hip and ankle injuries.<\/p><p>Or, for example, stronger raised tendon, leg and buttock muscles reduce the load on the lower back during lifting, thus reducing the risk of lower back injuries.<\/p><p>Strength training promotes the harmonious development of the body, for example - training the leg muscles also strengthens the back and abdominal muscles, or training the back also involves the arm muscles.<\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30131332\/\" target=\"_blank\" rel=\"noopener\">In a study involving 7,738 athletes<\/a>, it was found that strength training programs reduced the risk of injury by 33%. Respectively, the risk of injuries is related to the amount of strength training, and as the amount of strength training increased by 10%, the risk of injury decreased by 4%.<\/p><pre>\u00a0<\/pre><h3>7 Heart health improves<\/h3><p>Several studies have shown that regular strength training can lower blood pressure, lower total and <a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/good-or-bad-cholesterol\/\" target=\"_blank\" rel=\"noopener\">LDL cholesterol<\/a> (low-density lipoproteins) and improve blood circulation by strengthening the heart and blood vessels.<\/p><pre>\u00a0<\/pre><h3>8 Helps control the level of sugar in your blood<\/h3><p>Strength training can also help you maintain a healthy weight and control your blood sugar. High blood sugar is a major risk factor for heart disease.<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6339182\/\" target=\"_blank\" rel=\"noopener\">Strength training can reduce the risk of developing diabetes and help people with the disease cope better with it<\/a>.<\/p><p>Developed <a href=\"https:\/\/dietsabc.com\/en\/sport\/deep-musculature\/\">skeletal muscle<\/a> helps increase insulin sensitivity and lowers blood sugar by removing glucose from the blood and sending it to muscle cells. As a result, more muscle mass can help lower blood sugar.<\/p><p>Strength training can also reduce the risk of developing diabetes. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5161704\/\" target=\"_blank\" rel=\"noopener\">For example, a study involving 35,754 women<\/a>, showed that those who did regular strength training had a 30% lower risk of developing type 2 diabetes.<\/p><pre>\u00a0<\/pre><h3>9 Promotes greater mobility and flexibility<\/h3><p>Contrary to popular belief, strength training can promote flexibility in the body.<\/p><p>Strength training increases the range of motion (ROM), providing greater mobility and flexibility. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5609666\/\" target=\"_blank\" rel=\"noopener\">In addition, those with weaker muscles usually have less range and flexibility in joint movements<\/a>.<\/p><p>Recently done <a href=\"https:\/\/www.mdpi.com\/2227-9032\/9\/4\/427\/htm\" target=\"_blank\" rel=\"noopener\">A study comparing stretching with strength training found that they increased the range of joint movements equally effectively.<\/a>.<\/p><pre>\u00a0<\/pre><h3>10 Increases your self-confidence<\/h3><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5068479\/\" target=\"_blank\" rel=\"noopener\">Strength training can greatly improve your self-confidence<\/a>.<\/p><p>Strength training develops willpower and discipline, which in turn helps you to overcome a variety of challenges, set and achieve goals. As a result, you gain the confidence that you can succeed - your self-confidence improves and you succeed.<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6609926\/\" target=\"_blank\" rel=\"noopener\">In several studies<\/a> For young people aged 10 to 16, a significant association was found between strength training and high self-esteem, physical strength and physical self-esteem.<\/p><p>Other <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2017\/10000\/A_Systematic_Review_of_the_Effects_of_Resistance.28.aspx\" target=\"_blank\" rel=\"noopener\">systematic review<\/a>, who studied 754 adults, showed a significant link between strength training and positive self-image, including satisfaction with their body and appearance.<\/p><pre>\u00a0<\/pre><h3>11 Your bones are getting stronger<\/h3><p><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2014\/10000\/Maximal_Strength_Training_Improves_Bone_Mineral.30.aspx\" target=\"_blank\" rel=\"noopener\">Strength training is very important for bone development<\/a>.<\/p><p>Weight lifting exercises put temporary stress on the bones, activating the cells that make up the bones. Strong bones reduce the risk of osteoporosis, fractures and falls, especially in the elderly.<\/p><p>As you age, your bones become weaker (osteoporosis). Strength training can help prevent this or even improve bone strength. The hips, spine and wrists are the areas most likely to be affected by osteoporosis, and it is these parts of the body that can best be strengthened with strength training. And it is possible at any age.<\/p><pre>\u00a0<\/pre><h3>12 Improves mood<\/h3><p>Regular strength training promotes <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320839\" target=\"_blank\" rel=\"noopener\">endorphins,<\/a> (also called happiness hormones), which can improve both mood and mental health in general.<\/p><p>Several studies have shown that strength training can reduce the symptoms of depression (such as anxiety) and improve mood.<\/p><pre>\u00a0<\/pre><h3>13 Improves brain health<\/h3><p>Strength training can improve brain health - including for the elderly.<\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30006762\/\" target=\"_blank\" rel=\"noopener\">Several studies<\/a> with older adults after regular strength training have shown significant improvements in cognitive function (eg, information processing speed, memory).<\/p><p>It is believed that strength training is a lot <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6296262\/\" target=\"_blank\" rel=\"noopener\">neuroprotective effect<\/a>such as improved blood flow, reduced risk of inflammation and increased <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fncel.2019.00363\/full\" target=\"_blank\" rel=\"noopener\">neurotrophic factor<\/a> (BDNF - Brain Derived Neurotrophic Factor), an expression associated with memory and learning.<\/p><pre>\u00a0<\/pre><h3>14 Improves your quality of life<\/h3><p>Strength training can improve your quality of life, especially as you get older.<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5846971\/\" target=\"_blank\" rel=\"noopener\">In many studies, strength training has been linked to better health and overall quality of life<\/a>defined as perceived physical and mental well - being.<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6377696\/\" target=\"_blank\" rel=\"noopener\">Review of 16 studies<\/a>, which included adults 50 years of age and older, showed a significant correlation between resistance \/ strength training and better mental health, physical activity, pain relief, overall health, and vitality.<\/p><p>Strength training can also improve the quality of life for arthritis patients - <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0049017219302240?via%3Dihub\" target=\"_blank\" rel=\"noopener\">review of 32 studies<\/a> showed that strength training for people with arthritis significantly improved pain and physical activity.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/deep-musculature\/\" target=\"_blank\" rel=\"noopener\">Deep muscles<\/a> training can significantly reduce, for example, back pain.<\/p><pre>\u00a0<\/pre><h2>How to get the most out of strength training<\/h2><p>Start with the basics<\/p><p>If you are a beginner, first learn how to perform the exercises correctly. Proper technique is very important - if you do the exercises incorrectly the expected results will not be and thus you may even harm your health.<\/p><p>If you are not sure how to perform an exercise or use any equipment properly, consult a physiotherapist or personal trainer. It is a good practice to start strength training with a personal trainer - at least the first few workouts until you learn to do all the exercises correctly.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/feminine-workouts-peculiarities\/\" target=\"_blank\" rel=\"noopener\">Read HERE about the peculiarities of women&#039;s training.<\/a><\/p><pre>\u00a0<\/pre><h3>Choose the right training frequency and load<\/h3><ul><li>Set goals such as increasing muscle mass, creating relief, reducing fat mass, or increasing muscle endurance.<\/li><li>Choose exercises according to the set goal.<\/li><li>Choose weights that allow you to do the exercise 8 -15 times with 1 - 3 repetitions (sets).<\/li><li>If you have difficulty exercising at least eight times or you are not able to exercise all the time, the weight you choose may be too heavy and vice versa - if you can do the exercise 15 or more times without much effort, you should increase your weight.<\/li><li>To gain strength and build muscle, you need to increase their load regularly. To increase muscle mass, it is recommended to increase the work weight or the number of repetitions from 5% to 10% every week. Without this gradual overload, muscle growth will not occur.<\/li><\/ul><pre>\u00a0<\/pre><h3>Don&#039;t overdo it<\/h3><p>Although muscle pain a day or two after strength training is normal, it should not interfere with your daily activities.<\/p><p>It is widely believed that if the muscles do not hurt after training, there will be no results (increase in muscle mass and \/ or strength). This is not true muscle pain has no direct link to increased muscle mass and strength.<\/p><p>Try to finish the exercise (set) when you feel that you will not be able to do it again. This will reduce the chance of muscle pain while giving enough muscle strain.<\/p><p>Finally, give yourself enough time to rest and allow your muscles to recover and grow. 2-3 strength training sessions a week is enough - more frequent training will not speed up your progress.<\/p><pre>\u00a0<\/pre><p><u>Sources:<\/u><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29372481\/\" target=\"_blank\" rel=\"noopener\">The Importance of Muscular Strength: Training Considerations<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4934575\/\" target=\"_blank\" rel=\"noopener\">A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6563593\/\" target=\"_blank\" rel=\"noopener\">Resistance Exercise Training as a Primary Countermeasure to Age-Related Chronic Disease<\/a><\/p><p><a href=\"https:\/\/care.diabetesjournals.org\/content\/39\/11\/2065.long\" target=\"_blank\" rel=\"noopener\">Physical Activity \/ Exercise and Diabetes: A Position Statement of the American Diabetes Association<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6279907\/\" target=\"_blank\" rel=\"noopener\">Effects of Resistance Exercise on Bone Health<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7567848\/\" target=\"_blank\" rel=\"noopener\">Resistance exercise training for anxiety and worry symptoms among young adults: a randomized controlled trial<\/a><\/p><p><a href=\"https:\/\/www.thieme-connect.com\/products\/ejournals\/abstract\/10.1055\/s-0034-1385878\" target=\"_blank\" rel=\"noopener\">Aerobics and Resistance Training Improves Mood State among Adults Living with HIV<\/a><\/p><p><a href=\"https:\/\/jamanetwork.com\/journals\/jamapsychiatry\/fullarticle\/2680311\" target=\"_blank\" rel=\"noopener\">Association of Efficacy of Resistance Exercise Training With Depressive Symptoms<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28819746\/\" target=\"_blank\" rel=\"noopener\">The Effects of Resistance Exercise Training on Anxiety<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30272098\/\" target=\"_blank\" rel=\"noopener\">Effects of Resistance Exercise Training on Cognitive Function and Physical Performance in Cognitive Frailty<\/a><\/p><p><a href=\"https:\/\/www.dovepress.com\/the-effects-of-strength-training-on-cognitive-performance-in-elderly-w-peer-reviewed-fulltext-article-CIA\" target=\"_blank\" rel=\"noopener\">The effects of strength training on cognitive performance in elderly women<\/a><\/p><p><a href=\"https:\/\/agsjournals.onlinelibrary.wiley.com\/doi\/10.1111\/jgs.14542\" target=\"_blank\" rel=\"noopener\">Mediation of Cognitive Function Improvements by Strength Gains After Resistance Training in Older Adults with Mild Cognitive Impairment<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24652860\/\" target=\"_blank\" rel=\"noopener\">Aerobic versus resistance training effects on the health-related quality of life, body composition, and function of older adults<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1dff6b1b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1dff6b1b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-38b0cf4f\" data-id=\"38b0cf4f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-57e2e5e1 elementor-widget elementor-widget-facebook-button\" data-id=\"57e2e5e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div data-layout=\"standard\" data-colorscheme=\"light\" data-size=\"large\" data-show-faces=\"true\" class=\"elementor-facebook-widget fb-like\" data-href=\"https:\/\/dietsabc.com\/en?p=14928\" data-share=\"true\" data-action=\"like\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1154720a\" data-id=\"1154720a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5a3e30f elementor-search-form--skin-classic elementor-search-form--button-type-icon elementor-search-form--icon-search elementor-widget elementor-widget-search-form\" data-id=\"5a3e30f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;skin&quot;:&quot;classic&quot;}\" data-widget_type=\"search-form.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<search role=\"search\">\n\t\t\t<form class=\"elementor-search-form\" action=\"https:\/\/dietsabc.com\/en\/\" method=\"get\" data-trp-original-action=\"https:\/\/dietsabc.com\/en\">\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-search-form__container\">\n\t\t\t\t\t<label class=\"elementor-screen-only\" for=\"elementor-search-form-5a3e30f\">Search<\/label>\n\n\t\t\t\t\t\n\t\t\t\t\t<input id=\"elementor-search-form-5a3e30f\" placeholder=\"to look for\" class=\"elementor-search-form__input\" type=\"search\" name=\"s\" value=\"\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<button class=\"elementor-search-form__submit\" type=\"submit\" aria-label=\"Search\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-font-icon-svg-container\"><svg class=\"fa fa-search e-font-icon-svg e-fas-search\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M505 442.7L405.3 343c-4.5-4.5-10.6-7-17-7H372c27.6-35.3 44-79.7 44-128C416 93.1 322.9 0 208 0S0 93.1 0 208s93.1 208 208 208c48.3 0 92.7-16.4 128-44v16.3c0 6.4 2.5 12.5 7 17l99.7 99.7c9.4 9.4 24.6 9.4 33.9 0l28.3-28.3c9.4-9.4 9.4-24.6.1-34zM208 336c-70.7 0-128-57.2-128-128 0-70.7 57.2-128 128-128 70.7 0 128 57.2 128 128 0 70.7-57.2 128-128 128z\"><\/path><\/svg><\/div>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<input type=\"hidden\" name=\"trp-form-language\" value=\"en\"\/><\/form>\n\t\t<\/search>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bcc490e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bcc490e\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2d9dc24\" data-id=\"2d9dc24\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-97cac60 elementor-widget elementor-widget-heading\" data-id=\"97cac60\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Share this article\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-edc312a elementor-share-buttons--view-icon elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"edc312a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-facebook\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_pinterest\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 pinterest\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-pinterest\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M496 256c0 137-111 248-248 248-25.6 0-50.2-3.9-73.4-11.1 10.1-16.5 25.2-43.5 30.8-65 3-11.6 15.4-59 15.4-59 8.1 15.4 31.7 28.5 56.8 28.5 74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-da3efb4\" data-id=\"da3efb4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ea19bdb elementor-widget elementor-widget-heading\" data-id=\"ea19bdb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73a5408 elementor-widget elementor-widget-facebook-page\" data-id=\"73a5408\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7e508e06 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7e508e06\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e4564ec\" data-id=\"e4564ec\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-64d8b09e elementor-widget elementor-widget-post-navigation\" data-id=\"64d8b09e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/deep-musculature\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Deep muscles - what is it and why should it be trained?<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/why-do-i-want-to-eat-all-the-time\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Why do I want to eat all the time?<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-520f27f4 elementor-widget elementor-widget-heading\" data-id=\"520f27f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1524eecf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1524eecf\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2edaccb4\" data-id=\"2edaccb4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-382b2c3c elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"382b2c3c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18871 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-partikas-produkti tag-antioksidanti tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/antioxidants\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img fetchpriority=\"high\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18872\" alt=\"Antioxidants\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/antioxidants\/\">\n\t\t\t\tAntioxidants\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What are antioxidants? How do they work and why do we need them?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/antioxidants\/\" aria-label=\"Read more about Antioksidanti\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-17635 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-uztura-piramida tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-food-pyramid\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Uztura-piramida-256x300.jpg\" class=\"attachment-medium size-medium wp-image-17636\" alt=\"Healthy food pyramid\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Uztura-piramida-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Uztura-piramida-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Uztura-piramida.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-food-pyramid\/\">\n\t\t\t\tHealthy food pyramid\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>A simple guide on what foods and in what proportions we should eat for good health. Or not?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-food-pyramid\/\" aria-label=\"Read more about Vesel\u012bga uztura piram\u012bda\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-17511 post type-post status-publish format-standard has-post-thumbnail hentry category-sports category-svara-samazinasana tag-fitness tag-izvele tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/me-and-fitness\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Ineta-Rijniece_fitness-256x300.jpg\" class=\"attachment-medium size-medium wp-image-17512\" alt=\"Me and fitness\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Ineta-Rijniece_fitness-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Ineta-Rijniece_fitness-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Ineta-Rijniece_fitness.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/me-and-fitness\/\">\n\t\t\t\tMe and fitness\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>About willpower and sport as a way of life.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/me-and-fitness\/\" aria-label=\"Read more about Es un fitness\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-15950 post type-post status-publish format-standard has-post-thumbnail hentry category-sports category-svara-samazinasana tag-ka-vingrot-majas tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-exercise-and-keep-fit-at-home\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/02\/Ka-vingrot-un-uzturet-sevi-forma-majas-apstaklos_2-256x300.jpg\" class=\"attachment-medium size-medium wp-image-15952\" alt=\"How to exercise and keep fit at home\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/02\/Ka-vingrot-un-uzturet-sevi-forma-majas-apstaklos_2-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/02\/Ka-vingrot-un-uzturet-sevi-forma-majas-apstaklos_2.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-exercise-and-keep-fit-at-home\/\">\n\t\t\t\tHow to exercise and keep fit at home\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>If you do not have the opportunity or the commitment to go to the gym - do it at home.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-exercise-and-keep-fit-at-home\/\" aria-label=\"Read more about K\u0101 vingrot un uztur\u0113t sevi form\u0101 m\u0101jas apst\u0101k\u013cos\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Strength training is not just about lifting weights in the gym. You can just as well train with your body weight, resistance rubbers, free weights or even household items.<\/p>","protected":false},"author":25,"featured_media":14929,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[32,140,76],"class_list":["post-14928","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","tag-fitness","tag-speka-trenini","tag-svara-samazinasana"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/14928","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=14928"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/14928\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/14929"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=14928"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=14928"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=14928"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}