Short articles

We want you to learn to become healthier, happier and stronger.

How much water?

Are you drinking enough for your body weight?

Your body is composed of about 60% water. It helps us with digestion, absorption, circulation, 
creation of saliva, transportation of nutrients, and maintenance of body temperature. Having enough of water will make your muscles
work better, will hydrate your skin so its not dry. It is needed for bowels and kidneys to function properly. Water
can also help you when you're trying to lose fat as thrist can be mistaken with hunger. after a big glass of water
you might not feel so hungry. How much should you drink? About 30ml per 1kg of body weight. Example; 60kg person 
should drink 1.8l of water per day.

How much protein?

If you are training your protein need increases.

Protein is needed for recovery from our workouts, however it is a useful macronutrient to use when you're trying
to lose fat. Even if you have sedentary lifestytle, increasing protein will be helpful with fat loss. 
Firstly, because it will keep you fuller when you're in a caloric deficit, secondly because it has thermogenic
effect which means you'll burn some calories digesting it and thirdly, it will help you to presevre the muscle
you already have. If you're building muscle then you need more protein then an average person. Of course other
factors play a huge role like overall caloric intake (for fat loss - caloric deficit, for building muscle - caloric
surplus) , hydration, workout intensity and volume, sleep and recovery. 

Why i'm not losing body fat?

5 reason why body fat is not going.

- You are eating too many calories
- You are not active enough
- You are stressing yourself out too much
- You are not sleeping enough
- You are eating too many carbs being insulin resistant

Why your booty is not growing? 

You are doing all the exercises for your butt and it's not changing? 

- Diet might be the problem. Maybe you are not eating enough of protein, carbs and fats (calories in general). 
- You are probably doing too many reps with too little resistance. 
- If you are not feeling your glutes working than you are using also other muscle  
and there is not enough tension on your butt to motivate it to grow. 
- You are not increasing: volume or resistance.

Are carbohydrates the bad guy you need to quit completely? 

Well... it all depends. 

. It depends if you are diabetic, if you have insulin resistance, if you are obese, if you are very sedentary or active. Generally, the more overweight you are the less carbs you should eat.
You have a lot of energy on your body (fat) which you want to use. Keeping carbs low will help with that, however the main things it to be in calorie deficit.
Now, if you are very sedentary and don't want to become active then that’s another reason for you to keep carbs low. You don't need so much energy and you are more likely to overeat carbs than protein or fat. 
It also depends what source of carbs you are going for. My recommendation would be: Sweet potatoes, baby potatoes, whole fruits, rice and root vegetables. You want to avoid cakes, cookies, chocolate bars or those processed very sweet and high caloric treats.
The best way to enjoy your life is to start resistance training as it not only lowers your blood sugar levels but also glycogen from your muscles. So to replace it you can enjoy some carbs.

Why you need more protein?

Different proteins sources.

Your body uses protein to build and repair tissues. 
You also use protein to make enzymes, hormones, and other body chemicals. 
Protein is an important building block of bones, muscles, cartilage, skin, and blood.
There are lean and fatty sources of protein which you can use. If you're looking to lose body fat it would be easier with lean protein sources being a staple in your diet.
Make sure though not to go completely without fat! You need all macronutrients, although it's easier to control the amount of fat if you add it to your meals seperatly.
If you're looking to lose fat the main thing would be caloric deficit, so you could eat less protein and more carbs, but we know that protein is very filling macronutirent which makes fat loss easier and also will help to preserve your muscles.


Macronutrients are the nutrients we need in larger quantities that provide us with energy.

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. It is also thermogenic which means your body burns calories to digest it - very helfpul with fat loss.

Fat is an essential part of a healthy, balanced diet. It is a source of essential fatty acids, which the body cannot make itself. They help with balancing our hormones.

Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats. It is also essential for our brain and heart health.

Carbohydrates are a primary source of food your body uses for energy. These include simple carbohydrates (such as honey, table sugar, and fruits), as well as complex carbohydrates, which include starches (such as bread, pasta, rice, and potatoes) and dietary fiber (found in fruits and vegetables, nuts, and whole grains).

How to manage hunger on a diet?

4 tips to control your hunger while losing fat.

1) Drink water in between your meals, or at least 20-30min before a meal.

2) Increase fibre intake: fruits, vegetables and legumes

3) High protein foods in your meals: meat, fish, eggs, tofu

4) Eat foods that satiate you, for example: potatoes instead of rice, brown rice instead of white rice.


Mentally Strong Fitness founder
and Level 3 Personal Trainer -
Marek Szewczyk

Level 3 Personal Trainer, Fit an Jump trainer,
Pound Fitness trainer -
Paulina Szewczyk




Contact us directly:

tel. 07555354831


Facebook: @MarekSzPT
Instagram: @coachedbymarek

Or use our contact form.

Time is only running away.

Start now !

Join Mentally Strong Fitness and never stop improving yourself anymore! Becoming wiser, happier, fitter and healthier!

Print | Sitemap
Mentally Strong Fitness More Than Personal Training