The Donatif Blog

Effective Stretching: Perfect Techniques and Timing

Learn how to stretch safely and effectively: correct techniques, ideal timing, and practical tips to improve flexibility, prevent injury, and aid recovery. A comprehensive, evidence-based, result-oriented guide.

Legislation
Training and exercises
Donatif
298 Views

How to balance carbohydrates, proteins and fats

Do you want to learn how to balance carbohydrates, proteins and fats without complicating your life? This how-to guide shows you how to create complete, healthy, and tasty meals from scratch. Ideal for those taking their first steps in the world of nutrition.

Legislation
Training and exercises
Donatif
1161 Views

How to Create an Effective Training Plan in 2026

Find out how to create a tailor-made, effective and scientifically based training plan. A comprehensive guide to planning goals, frequency, techniques, and progression, with a personalized approach that makes you your own personal trainer.

Legislation
General information
Donatif
228 Views

Training Intensity: How to Calculate and Optimize It

Learn how to measure and control your training intensity with scientific methods, practical tools, and strategies to improve each session. A useful guide for those who want to optimize results and train effectively and safely.

Legislation
General information
Donatif
495 Views

Calisthenics for Beginners: Complete Progressive Guide

Find out how to start your calisthenics journey with basic exercises, progressions and correct technique. A comprehensive guide to building natural strength, body control and motivation, without tools and with the support of an ever-growing community.

Legislation
Training and exercises
Donatif
347 Views

Natural Doping: Myths and Truths About Miracle Supplements

What is hidden behind the myth of natural doping? A clear and authoritative analysis of the best-known supplements, between marketing promises and real scientifically proven benefits.

Legislation
Sports supplements
Donatif
495 Views

Machines or free weights: the best for your workout

Are you undecided between machines and free weights for your training? In this article, we break down the pros and cons of both options to help you choose.

Legislation
General information
Donatif
156092 Views

Workout Programming: Complete Guide for Beginners

Learn how to structure your training with a simple and scientific approach. This step-by-step guide tells you how to start planning your workouts effectively, even if you're a beginner.

Legislation
Training and exercises
Donatif
136 Views

Pectoral Exercises: Bench Press, Crosses and Variations

Discover the best exercises to develop perfect pectorals. Correct techniques, effective variations and advanced programming for a strong and sculpted chest.

Legislation
General information
Donatif
383 Views

Exercises to improve daily posture

Few daily habits can change your quality of life as much as good posture. Discover targeted exercises to align the body, improve mobility and reduce tension accumulated from hours at the PC or postural stress.

Legislation
Training and exercises
Donatif
1133 Views

DOMS and Overtraining: How to Recognize the Signs

Learn how to recognize the signs of overtraining and distinguish DOMS from dangerous pain. A clear guide to training in a conscious, safe and high-performance way.

Legislation
General information
Donatif
365 Views

Evening routine to release tension and relax the body

A practical guide for those who want to end the day on a sweet note. Learn stretching and light mobility exercises to release tension and prepare for a deep, restorative and stress-free sleep.

Legislation
Training and exercises
Donatif
684 Views

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