Best Christmas wishes to all Headbutt The Fat readers.
Don’t get too lazy, stay fit 
False Hunger
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Why Do You Need Supplements
For many years you’ve probably been thinking about nutritions. You heard your mates tried it and you just thought it was a waste of time. Obviously it didn’t help them so why should you bother? [...]
Don't Let Anyone Ruin Your Routine!
Sticking to your work out routine is a good way of ensuring constant development. But what to do if machines (and weights stations) you need are busy, causing unplanned breaks to your routine and ruining your training? [...]
Big Ron - Extreme Determination
Hopefully each of you knows Ronnie, one of the best bodybuilders ever, a living legend. His achievements are unquestionable and as you may suspect, there is something special about him - which makes him so successful. [...]
3 Not So Obvious Tips On Selecting Music For Your Work Out
There are the songs that can stimulate your body more efficiently that all power drinks. Some of them can make you run an extra mile or lift more. But surprisingly music can let down your training session! Read few tips on how to select music for gym [...]
Merry Christmas
December 24th, 2009 
Tomasz The Ten Nutrition Commandments
December 18th, 2009 Michal 
10 Commandments
Here are the ten hot nutrition tips. It’s a quite simple diet system called Precision Nutrition (by Dr John Berardi). It’s goal is to change nutrition habits in the easiest possible way. It helps reducing fat and gaining some muscles.
It’s actually one of not many that really works. I called them commandments, because obeying the rules will only benefit in archiving your goals. Obviously the more strictly you obey them the faster you get to your destination.
- Eat 6-7 meals a day, each 2.5-3 hours.
- Eat ‘full protein’ (containing all amino acids) in each meal.
- Eat in each meal carbohydrates with the lowest possible glycemic index (GI). The best from vegetable and then from fruit.
- The meal before a training should be rich in easy assimilated proteins.
- Try to eat carbohydrates from veg and fruit with low GI in each meal, apart from ‘the around training’ ones. Around training meals need providing high GI carbohydrates.
- The meal after a training should contain simple carbohydrates and easy assimilated proteins, best in proportion of 2:1 (carbohydrates to proteins).
- About 25-35% of calories should come from fat. You should divide them: 1/3 of saturated fat (animal fat), 1/3 of monounsaturated fat (olive, rape oils etc), 1/3 of polyunsaturated fat (linseed, fish oils, nuts and seeds).
- Avoid drinking liquids other than mineral water, green tea, etc.
- Try to eat natural, the least processed food all the time, apart from ‘the around training’ meals, try to avoid sweeteners, preservatives, etc.
- Eat more carbohydrates before and after trainings, avoid fat in these meals. Other should contain more fat than carbohydrates from veg and fruit.
Switching from ‘normal mode’ to the healthy one isn’t very easy. Try to do it step by step. First the things that are the easiest for you. Then more difficult and so on…Â Each time you make a change, observe your body reactions. If you gain, and do not want to, decrease calories, if you lose weight and want to gain, increase them. Simple as that. Hope you can obey all the rules of this healthy diet plan.
Good luck!
Are Shoes Important In Everyday Running?
December 13th, 2009 Michal 
My shoe after just one training session :)
In other article I suggested to try running to help losing some weight, as it is one of the cheapest, but also one of the most effective exercises you could ever do. Unfortunately this exercise is not so completely healthy for your joints- ankles and knees. There are two ways to minimise the threat of injury.
First of them is choosing proper ground. You should rather avoid concrete pavements or asphalt roads, because of their stiffness. There’s no amortisation from them and your muscles are not able to suppress the shock all the time. If you run just one time it is not a problem, but consider doing it few times a week or every day. And most of us live in concrete jungles, or at least forests 
, and it might be really hard to find a ground (e.g. lawn) long enough so that you could run comfortably. Through my window, I can see plenty of people running on side walks and I’m quite happy, that so many people run so often. But I’m not sure is they are aware of what I’ve just written.
If you have a place where you can run safely that’s great. But if you don’t, consider buying proper running shoes. I know that it will make running not so attractive, because of increasing the total cost. But if you consider the ‘cost’ of damaged knees or ankles, the cost of ‘repairing’ them and the moral cost of pain and discomfort. I think I might be convincing you. And if you are about to spend more money it would be better to choose something completely suitable.
Like always you can go to the specialist. But it would make it even more expensive. If you are lucky, you can find shops with specialistic equipment, which can help defining the type of your feet. If you’re unlucky, I have some tips for you, how to determine the type and pick shoes suitable for them. Here we go:
The wet test:
It’s the most popular and, at the same time, an easy test to do. Step on a sheets of paper with your wet feet. It would be even better to paint the sole with a watercolour. The shape will be more permanent and the soles easy to clean.
When shape is completely flat (red colour) your feet are most likely pronating, if it is hollow (yellow) it is likely to supinating.