Sports and health magazine

Training

Flat Stomach: The Truth About Belly Fat and the Best Core Exercises

Endless sit-ups won't give you a flat stomach. Learn the truth about belly fat, the spot-reduction myth and th...

30 Sep 2026

Nutrition

What to Eat Before and After a Workout: A Meal Guide

What should you eat before and after training for more energy and faster recovery? Meal timing, protein amount...

29 Sep 2026

Training

A 10-Minute Daily Stretching and Mobility Routine

Ease the stiffness of long hours sitting with a 10-minute daily stretching and mobility routine: ten simple, e...

28 Sep 2026

Health

Exercise and Blood Sugar: A Guide for Prediabetes and Type 2

Regular exercise is one of the most effective ways to control blood sugar. Learn what type of exercise, how mu...

27 Sep 2026

Training

How to Squat Correctly: 7 Tips for Healthy Knees and Back

The squat is the king of leg exercises, but poor form puts stress on the knees and lower back. Here are seven...

27 Sep 2026

Health

Vitamin D and Exercise: Deficiency Signs, Testing and Food Sources

Vitamin D deficiency is common among Iranian athletes. Learn the signs, the right blood test, food sources and...

26 Sep 2026

Health

Muscle Soreness After Training (DOMS): Is It Normal?

Soreness one to three days after training is usually normal. How it differs from injury pain, how to ease it,...

26 Sep 2026

Nutrition

Sports Supplements: Which Are Worth It and Which Waste Money?

Creatine, protein, BCAAs or fat burners? This evidence-based guide shows which sports supplements are worth bu...

25 Sep 2026

Nutrition

Healthy Weight Gain for Underweight People

Healthy weight gain means adding muscle, not just fat. A moderate calorie surplus, healthy calorie-dense foods...

25 Sep 2026

Health

Lower Back Pain at the Gym: Causes, Prevention and Safe Exercises

Lower back pain is one of the most common problems for gym-goers. Learn what causes it, which warning signs ne...

25 Sep 2026

Training

4-Day Upper/Lower Workout Split for Intermediate Lifters

If you've moved past the beginner stage and progress has slowed, a four-day upper/lower split balances strengt...

24 Sep 2026

Health

Check-Up Blood Tests for Athletes: Which Markers Matter

Blood sugar, blood lipids, liver enzymes, vitamin D, iron and thyroid: what these markers tell you, and why at...

24 Sep 2026