FitLife360

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Updated: May 12, 2026 at 8:24 PM

FitLife360

Channel dedicated to nutrition, nutrition, sports supplements and training 🍏💪 Admin ad/offer direct: @comboadv20 Buy advertising through the guarantor: https://collaborator.pro/?ref=JZ09W1

@FitLife360 is a dedicated channel for channel and nutrition with regular updates in Esports

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Latest Posts

FitLife360

May 11, 2026, 09:58 AM

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Is it true that red meat is harmful? 🥩

Red meat belongs to the products of the second category of carcinogenicity, it has a lot of saturated fat.
Red meat is an excellent source of protein, iron, vitamin B12 and other useful elements.

White meat and seafood carry less risk in this regard. However, you should not give up red meat, but eat it once or twice a week.

#nutrition

269

FitLife360

May 11, 2026, 09:58 AM

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Sleep rules 🌙

From an anatomical point of view, it is correct to sleep on your back. When sleeping on your back, internal organs are less likely to be squeezed, blood circulates freely throughout the body, and muscles are in a relaxed state.

On the back it is easier to tolerate inflammation of hernias and attacks of osteochondrosis in the cervical region. A flat position, a minimum of movements and turns reduces the risk of muscle hypertonus, which helps to quickly relieve pain syndrome in the problem area.

Classic position is indicated in diseases of the hip and knee joints, problems with the circulatory system. With varicose veins, experts recommend putting a small roller or pillow under the calf muscles, which lifts the limbs, minimizes swelling and blood stasis in the legs.

#sleep

357

FitLife360

May 11, 2026, 09:58 AM

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Do you know which vitamins you lack? 💊

— If you often suffer from bad breath, this may indicate a lack of vitamin B3.

— Do you get bruises that last a long time even with minor bruises? Most likely, you are not getting enough vitamin C.

— One of the possible causes of chronic constipation is a deficiency of B vitamins.

— The fact that you suffer from dizziness and tinnitus may be due to a lack of vitamins B3 and E, as well as manganese and potassium.

— Red eyes, inability to quickly adapt to the dark, styes are sometimes associated with a lack of vitamins A and B2.

— Dandruff appears if there is a deficiency of vitamins B12, B6, F and selenium.

#vitamins

384

FitLife360

May 11, 2026, 09:58 AM

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The best exercises to lower blood pressure 💪

Planks and wall squats lower blood pressure better than all aerobic exercises, scientists have found: planks and wall squats increase muscle tension the most, and then cause a sharp rush of blood, improving blood circulation.

#workout

376

FitLife360

May 11, 2026, 09:58 AM

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Detox cocktail 🧃

It saturates the body with healthy fats. Celery is rich in fiber and has a mild diuretic effect, cleanses the body and helps to lose weight. Kiwi contains vitamins C and K, calcium and phosphorus.

Ingredients:
Celery root - 50 g;
Green tea - 250 g;
Avocado - 200 g;
Kiwi - 150 g;
Honey - 14 g.

Brew tea. Cut the avocado in half. Remove the pit. Peel the celery root and kiwi. Put the avocado pulp in a separate container. Cut the celery into several pieces. Cut the kiwi into random pieces.

Put the avocado pulp in a blender bowl. Add celery and kiwi pieces. Pour half of the cooled green tea into the container. Close the lid and beat for 2 minutes. Add the other half of the tea and honey to the mixture. Beat for 2 minutes.

#nutrition

398

FitLife360

May 11, 2026, 09:58 AM

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Make it a habit to drink a glass of water immediately after waking up and half an hour before meals 💧

Our regular column where we remind you of the benefits of water balance for your body.

Water dulls your appetite and helps you tolerate smaller portions when eating.
Learn to carry water with you in a small jar or special thermos so that it's always close at hand

#waterbalance

285

FitLife360

May 11, 2026, 09:58 AM

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Foods rich in iron 🥩

Here we have indicated the approximate availability in 100g of the product:
- Pistachios 60 mg
- Liver: pork 20.2 mcg, beef 7 mcg, poultry 3 mcg
- Spinach 13.51 mcg
- Lentils 11.8 mcg
- Peas 6.8-9.4 µg
- Buckwheat 8.3 µg
- Brown cereal 7.4 µg
- Oatmeal 5.5 µg
- Wheat 5.4 µg
- Peanut 5 µg

Daily iron requirement:
For men - 10 mg;
for women - 18 mg;

#nutrition

325

FitLife360

May 11, 2026, 09:58 AM

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Is it okay to skip workouts? 🤔

When people have to skip workouts due to their busy schedules, they usually worry that they will regress. But I hasten to reassure you that your fear is not justified.

According to research, the results only disappear if you stop exercising altogether after regular workouts.

Then, over time, up to 70% of the achieved effect disappears. But if you reduce it to one training session 2-3 times a week, it will be enough to keep you in shape.

#exercise

348

FitLife360

May 11, 2026, 09:58 AM

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Making time for VIT cardio 🤸

High-intensity exercise is not only a great way to improve your physical conditioning, but it's also a great stress reliever, stimulating the secretion of the happy hormone endorphins.

I suggest starting with 20-30 minutes of high intensity exercise three times a week and you'll be guaranteed great results.

#cardio

279

FitLife360

May 11, 2026, 09:58 AM

🎥 Video

Why do my muscles hurt after training? 💆‍♂️

During exercise, muscles are under strain, so micro-traumas - small tears in the fibres - occur. Then they repair themselves: new fibres "grow" and a little more on top.

Due to this the muscles grow and become stronger. And during recovery, muscles hurt - like any injury while it's healing.

#exercise

250

FitLife360

Apr 24, 2026, 10:20 PM

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TRX loops for training 🔥

TRX loops are a multifunctional exercise machine, which is a strong belt with a fastener and two straps.
The prototype of the loops was parachute slings, which began to be used for self-training by the American infantryman.

TRX (Total Body Resistance Exercise) means "Total Body Resistance Exercise". The trainer justifies its name, because the basis of training with loops is working with your own weight. But unlike conventional training without weight, TRX allows you to increase the load on the muscles with the unique possibility of training "on weight", which involves all stabilising muscles. The intensity of the load on the loops is controlled by the angle of the slings and by varying their length.

#training

206

FitLife360

Apr 24, 2026, 10:20 PM

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First aid for leg cramps 😉

To relieve the pain of leg cramps, follow the steps below:

1. Try to grasp the toes of the foot with your hand and pull the toe towards you sharply. Despite the painful sensation, hold the foot in this position.
2. Massage the tense muscle at the same time. The pain usually subsides after a few minutes.
3. Wrap the foot with a warm towel and apply a heating pad.
4. If the cramp is not very severe, simply pull the sock towards you and hold it in this position for a few minutes until the cramp subsides.

#lifehacks

193

FitLife360

Apr 24, 2026, 10:20 PM

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Running is the best antidepressant! 🏃

Dutch scientists have come to the conclusion that running can significantly alleviate depression, relieve anxiety and calm the psyche, and for this effect it is enough to run just 45 minutes twice a week

Starting Monday?)

#running

169

FitLife360

Apr 24, 2026, 10:20 PM

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Salmon for breakfast is a great idea 👍

A typical breakfast menu is sure to include salmon - and for good reason. Fatty fish is a great example of a source of healthy fats that provide satiety but aren't too calorific.

In addition, salmon is packed with protein and omega-3 fatty acids, which are also thought to reduce the risk of cardiovascular disease. Fish is also a supplier of iodine, which can help keep your metabolism in top condition.

Start your day with scrambled eggs or rye toast with salmon, and the extra calories will evaporate throughout the day while you feel full of energy.

#nutrition

176

FitLife360

Apr 24, 2026, 10:20 PM

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How to avoid sore muscles after a workout 💪

Contrast showers. Alternate between warm and cold water to improve metabolism and blood flow.

Stretching. End your workout with stretching exercises to help relax your muscles, relieve tension and prevent injury. Stretching should last 6-10 minutes, and take at least half an hour weekly.

Warm bath or sauna. Raise the temperature to increase blood flow to the muscles, speeding up the elimination of breakdown products and promoting better recovery from exertion.

#exercise

188

FitLife360

Apr 24, 2026, 10:20 PM

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Back exercises whose effectiveness has been confirmed by scientists 🔥

Incline barbell pull
This exercise well loads almost all the muscles of the back: broad muscles, trapezius, rhomboids and even extensor muscles. And if you need to choose only one exercise for your back, this is a good option.

Chin-up barbell pull
Grasp the bar with a grip 1.5-2 times wider than your shoulders. As you exhale, pull it up to the level of your collarbones, pointing your elbows upwards. Lower back down and repeat.

Bench Pull
Stand over a barbell with the barbell over the laces of your trainers. Pull your hips back, bend over with a straight back and grab the bar with a straight grip slightly wider than your shoulders.

Straight Grip Pull-ups
Use a straight grip slightly wider than shoulder width for maximum loading of the broadest muscles. If you can, try spinning pads on the bar: they not only work your hands and forearms, but also put more strain on your back.

IYT lifts
Lie on your stomach on an incline bench and hold dumbbells in your hands. As you exhale, raise your arms above your head with the back side up and then lower them back to the starting position.

#exercise

FitLife360

Apr 24, 2026, 10:20 PM

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Why do you need a food diary? 📓

It will help to build a more accurate picture of what you eat. Analysing it will give you the opportunity to make your menu more varied and healthier.

What should be written down? First of all, it is a list of the daily foods (meals) in your diet, snacks and drinks. Having analysed the assortment, remove from the menu products that contain a lot of fat, sugar, find them a healthy alternative.

#nutrition

188

FitLife360

Apr 24, 2026, 10:20 PM

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How to make a habit of drinking water more often 💧

- If you feel hungry, drink water first. Sometimes we confuse hunger with thirst.

- Make it a habit to drink one glass of clean water throughout the day: after waking up, before leaving the house, before going to bed, and so on.

- Try to drink a glass of water after every trip to the toilet.

- Always keep a water bottle handy and accessible, even when you are doing normal household chores or just watching TV.

- Don't allow yourself to drink any other beverages until you've had 2-4 glasses of water. After that, you won't crave tea or coffee as much.

#waterbalance

157

FitLife360

Apr 24, 2026, 10:20 PM

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Morning strength training 💪

Shoulder rotations. Perform 6-8 forward rotations and 6-8 backward rotations.

Circular rotations with your arms. How many to perform: 6-8 forward rotations and 6-8 backward rotations.

side bends. Perform 8-10 bends in total.

Circular pelvic rotations. Perform 10 rotations first to one side, then 10 rotations to the other side.

Pivots with arm extension. Perform 8-10 rotations in total.

Inclines to the floor. Perform 10-12 bends in total.

Hip rotations. Perform 5-6 forward rotations for each leg, then do the same in the opposite direction.

Side lunges. Perform 10-12 lunges total for both legs.

Walking with knee raises. Perform 25-30 knee raises total.

Arm curls with shin splits. Perform 25-30 shin splits total.

#exercise

220

FitLife360

Apr 24, 2026, 10:20 PM

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An hour before bedtime to relax 🧘‍♂️

A lot happens in a day, both bad and good. Instead of going to bed thinking about the day, work or your problems, take an hour to relax.

Say, read a book or take a night walk around your house to clear your head of all the unnecessary stuff.

#sleep

207

FitLife360

Apr 1, 2026, 04:13 AM

🎥 Video

🥪A light, hearty and healthy breakfast sandwich

🥗 Artisan bread (choice of bread)
🥗 Mozzarella
🥗 Omelette
🥗 Avocado
🥗 Choice of greens

#healthyfood

193

FitLife360

Apr 1, 2026, 04:13 AM

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🔥Getting rid of belly and flank fat

1. Squats. Start with 20 squats. Keep your back straight and your abdominal muscles tense.
2. Leans to the sides. 20 times several approaches.
3. Lying on the floor on your side, raise your legs to a level of 90 degrees to the torso. Do 20 repetitions on each side for several approaches. This is the most effective exercise.
4. Lying on the floor, hands behind your head. Pedalling. This exercise is very familiar to you. Very effective for the abdomen.
5. Exercises with a hula hoop or hulahup well remove fat from the sides and abdomen. Do not spare money and buy yourself this gymnastic equipment.

Make it a rule to do these 5 exercises every day and in a month you will notice the result.

#training

209

FitLife360

Apr 1, 2026, 04:13 AM

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😉Keep your joints healthy

- Eat a healthy diet.
- Include gelatin-rich foods in your diet, such as jellies, casseroles, coldcakes or marmalade.
- Maintain proper posture and posture.
- Consider fish in your diet as it contains beneficial phosphorus for bone health.
- Ensure you are comfortable with your footwear.
- Engage in regular physical activity

#training

239

FitLife360

Apr 1, 2026, 04:13 AM

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🙂Wake up properly in the morning

Do every morning: inhale for 5 counts, hold for 5 counts and exhale for 5 counts through the mouth. This activates the sympathetic nervous system - activating energy.

Before going to bed: 5 counts of inhalation through the nose, 5 counts of exhalation, breath retention and so on in a circle. In this case there is activation of the parasympathetic nervous system - relaxation. You will sleep well!

#healthysleep

222

FitLife360

Apr 1, 2026, 04:13 AM

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🧀A little bit about the benefits of tofu cheese

Makes bones stronger
80 mg of soya isoflavones per day helps reduce bone mass loss and lower the risk of osteoporosis.

Strengthens the cardiovascular system
Studies show that soy isoflavones reduce levels of "bad" cholesterol - low-density lipoproteins that settle on blood vessel walls and impair blood flow. If you eat tofu, you have a lower risk of atherosclerosis and hypertension.

Helps you lose weight
There are only 76 calories in 100 grams of soya cheese. However, it is also a hearty product: protein and fibre make tofu a long-lasting appetite suppressant, thus helping you to control your weight.

#healthyfood

239

FitLife360

Apr 1, 2026, 04:13 AM

🎥 Video

🥞The perfect pancakes have been found!
⠀
2 eggs
130 gr soft cottage cheese
60 gr wholemeal flour
2 gr baking powder
Sugar to taste
⠀
Mix all the ingredients and cook the pancakes in a non-stick pan
⠀
Per 100g calories: 131 kcal 10,5/3,4/16,1

#healthyfood

304

FitLife360

Apr 1, 2026, 04:13 AM

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🍌 Banana crisps are the perfect dessert

Ingredients:
- bananas - 2 pcs.
- olive oil - 1 tbsp. litre.

Preparation:
1. bananas should be peeled from the skin, after which it is necessary to thinly slice.
2. Place the sliced bananas on a baking tray lined with baking paper.
3. Brush the banana slices with olive oil.
4. Bake in the oven at 180 degrees for about 15 minutes.

#healthyfood

283

FitLife360

Apr 1, 2026, 04:13 AM

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Coffee and butter, sound weird? But no👇

- Reduces the risk of developing cancer by 50%.

- Reduces the risk of forming type 2 diabetes by 7%.

- Prevents the development of bacteria that cause bad breath.

- Promotes the cleaning of arteries.

- Promotes the development of brain function.

- Helps to minimise fat deposits.

- You can add butter, coconut oil, peanut oil, ghee.

#healthydrinks

246

FitLife360

Apr 1, 2026, 04:13 AM

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🥑The main benefits of avocados

✅Regular consumption of avocados reduces the likelihood of developing diabetes. The fact that avocados can maintain glucose homeostasis - a stable level of sugar in the blood.

✅ When the disease occurs, glucose from food is not absorbed by the body and accumulates in the blood, which can cause damage to the walls of blood vessels, nerve fibres and internal organs.

✅ The protective properties of avocados are probably due to their fibre content, complex carbohydrates that are not digested by the body.

#healthyfood

266

FitLife360

Apr 1, 2026, 04:13 AM

🎥 Video

🔥 A workout with a focus on the glutes and thighs

- Circle training, 3 rounds, 30 seconds rest between rounds:
- Exercise for 30-40 sec, rest between exercises 20 sec.

#training

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