There is the nineteenth day of our joint weight loss, and as a topic of the day, we chose normal activities that bring extra movement. In addition to targeted sport, you can help eliminate some excess fat and seemingly tedious activities. Whatever they are, you’ll learn 30 days of losing weight with LucentPerfection.com.
So you have to wash windows or vacuum the floor that you have been posting for several days and you do not want to. Do you know that you burn about the same energy at homework as you did in a body styling or in-line skating lesson? Maybe it’s not much fun, but do it anyway, so why not do it with the knowledge that besides dirt it will be a bit of your own fat.
So let go of a long-stacked general in the closet or on the ground. In case you live in a family house, there is certainly a lot of work on the garden, which can be done even in winter, especially in mild weather.
Do not forget about proper body posture in homework lessons. Do not spank back, lift the load out of the fray with a straight back, shoulders, and blades pull down while working with your hands, keep your head upright. And just as in sports, do not forget drinking.
Another move, which is ideal to add both weight loss and health, is to increase the number of steps taken per day. Especially people in cities and sedentary jobs have extremely little natural movement.
Walking is essentially a physical need to preserve health. Focus specifically on improvements in this area. Get out of public transportation from the station before, park more than usual, go up the stairs instead of the elevator, go for a walk, even if it should be just for a while around the block.
Get a smartwatch or app on your phone that tracks how many steps per day you will go. It will motivate you to overcome. The ideal one is to miss 10,000 paces a day, equivalent to roughly seven kilometers.
And finally, we can recommend a well-known and pleasant way to increase energy expenditure and really pleasantly “bend” the metabolism and a little to strengthen the figure: regular and quality sex life. Perhaps the vision of a solid sports lesson, even in your own bed, motivates you to improve in this area of life.
Dining menu on the 19th day
The sample menu that we bring you daily is only indicative. Everyone has different needs and therefore can not satisfy everyone, but he can help you.
This is designed for a 70-kilogram woman who has a sedentary job and a five-meal diet a day. Men should be about a third more in all portions.
In the recommended meal menu, you will find five different meals each day so you can combine them according to your taste, but also your possibilities and time. If you do not mind eating the same food several times in a row, you can customize the menu.
The energy value will always be around 6,000 kJ (remember that the oil value is also calculated in the pellet). The nutritional composition is rich in fats (40-50 g/day) and protein (90-105 g / day). Dining menu has a reduced carbohydrate content (100-130 g/day).
Download the shopping list for the last 9 days Remember that the last meal should be 2.5 to 3 hours before bedtime. If you do not sleep until later, do not be afraid to eat in the evening. This last meal should be made up of vegetables and less protein – such as a vegetable salad with a piece of cheese. Fruit and vegetables can be varied in the menu according to the seasonal menu.
Today, nutrition specialist has included adzuki beans, which have a delicate flavor of hazelnuts. They contain many proteins, but also phosphorus and calcium. They are rich and nutritious. Recommended for kidney disease. Before cooking, they are soaked for 3-4 hours, the water does not have to be soaked after soaking.
Recommended meal for today
|Breakfast – cranberry curd
Half-fat curd (130 g) mix with dried cranberries (1 tablespoon) and smear on a slice of rye bread.Snack – Fruit
1 pc of fruit (eg apple), 1/4 pineapple, 1/3 bitter
Lunch – beef lunch
Snack – quick drink
Dinner – stewed vegetables with meat
Exercises on Day 19
Here’s Friday, go dance. Whether you choose a club or a ball, it will definitely be a pleasantly burned calorie.
At home, make a set of these two exercises in the morning to help strengthen your legs and buttocks.
1st exercise – strengthening of buttocks and legs
Stand on a chair, with your right leg going into the backward run, the knee pointing to the ground. With the exhale, lift up and walk with the legs forward. Move your legs.
The recommended number of repetitions is 10 to 20, two to four series, but of course, it depends on whether you start with the exercise or you are strengthening for a long time.
2nd exercise – strengthening the buttocks and back of the thighs
Lay on the ball, lean on the ground and alternately rest your right and left legs, always breathing. When moving upwards, push the buttocks.
The recommended number of repetitions is 10 to 20, two to four series, but as with the first exercise, it depends on how you deal with the physical condition.