At the beginning of the fourth week of your effort to drop excess pounds, we will focus on small weight loss aids that are food supplements. As it is with them, you will learn in the next part of our series 30 days of losing weight with LucentPerfection.com.
We have two messages for you. First worse then. The average efficacy of sports nutrition supplements is about 2 percent, according to experts. And for those really working. And now the better news. No nutritional supplements will replace the exercise and healthy diet, but they will find ones that will help you lose weight healthier, protect your joints from excessive wear or promote muscle regeneration after training. And these are important things.
So how do you orient yourself in the market with plenty of nutritional supplements? Less is sometimes more. Forget the miraculous capsules with a super extract that shocked scientists at XY University, and some lady lost 20 pounds in two weeks. And without exercise and diet. We all know that they are just nonsensical money traps from your pockets.
But we are all still looking for the miracle that would deprive us of our responsibility for our looks and health. And we all know that only honest work works – day-to-day motion and diet and overall diet.
If you still want to invest some money into the add-ons, get some of the meaningful ones. Protein drink if you have a problem eating enough protein a day with enough protein. Women have a problem because they are not used to eating so much meat and other protein sources.
You can also get the quality protection of articular cartilages. It is very suitable for overweight people when cartilage pressure is noticeable due to weight. You may consider including a multivitamin and multimineral supplement, but remember that the synthetic preparation never absorbs as many vitamins as a natural diet where enzymes, fiber, and other food ingredients are needed to harvest vitamins in our body.
If you want a fat crutch, choose a quality supplement with carnitine, inositol and possibly a stimulating ingredient (guarana, caffeine, green tea, etc.). Regeneration and muscle protection provide essential amino acids (BCAAs), and who suffers from muscle cramps can try liquid magnesium.
Other options are natural dietary supplements, which are essentially foods, only in concentrated form. Various green foods (young barley, chlorella, kelp, spirulina, etc), all “superfoods” (acai berry, goji, chia seeds and various other exotic fruits, oils, juices and nuts). Further, they have processed herbs or parts thereof, for example, psyllium pulp. The list would be wide.
But do not forget the main principle. Everything is just a dietary supplement, not a substitute. They do not eat food vices, nor do work for you. They can support your effort, and if you exercise honestly and eat well, you will feel their effect. Otherwise, not.
Dining menu on the 22nd 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.
To this day, nutrition specialist has included a pumpkin whose pulp is rich in beta-carotene, lutein, magnesium, potassium, and copper. Pumpkin seeds contain iron, zinc, and Group B vitamins. Pumpkin is a vitamin and mineral bomb for our body. Its valuable features include support for the immune system. Pumpkin also has detoxifying effects.
Recommended meal for today
|Breakfast – apple morning
Fold the apple (1 pc.) And add it to white yogurt (1 cup, with a fat content of up to 3.5%) and sprinkle with crushed hazelnuts (1 tablespoon).Snack – carrot spread
Add carrots (1 pc) and add 2 tablespoons of leek, mix the mixture. We eat cucumber wheels (½ pieces).
Lunch – lentil classic
Lift the lens (150 g) in advance and prepare it according to the instructions (if you do not want to soak the lens overnight, buy a red one that does not soak). Served with the eye (2 pcs).
Snack – onion Skyr
Nonflavored Skyr (1 cup) mixed with spring onions and herbs.
Dinner – pumpkin salad
In the coconut oil, pour the pumpkin (3 moons), celery (handful), kohlrabi (handful) and zucchini (¼ pieces). Finally, add Balkan cheese (at least 50 g).
Exercises on Day 22
Jump over the rope. You can try different combinations such as 10x jump, 5x jump right foot, 5x jump left foot, 3x egg, 5x jump back and repeat all 10 times.
Then do the exercises to strengthen the center of your body and your breast muscles.
1st exercise – elongation of the cervical spine
Go are in a position on the four, push the shoulders from the ears, the palms are under the shoulders, the knees under the hips. Under the right knee put the overblown overball, lift the left leg and propel, and raise your right hand and propel. Pull your arms and hands behind the legs, always breathing. Hold the stomach tight. In this position, you will stand for a while and then replace the parties.
The recommended number of repetitions 10 on each side, 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 breast muscles, the center of the body and the arms
Go to the ladies’ hand (on the knees) and overball your right hand. Hold the body firm. When moving downwards, breathe in and exhale when moving upwards. Change hands.
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.