Today, the eighth day, we will advise you on how to avoid the most common mistakes during the exercise in the 30-Day Weight Loss series with LucentPerfection.com.
Mistakes can be called anything that damages your health instead of benefiting it, procedures that are ineffective, inoperable or inappropriate for you. But it is not in the power of a layman, let alone a beginner, to have an overview of all these pitfalls.
The best thing to do at the beginning is to practice under the supervision of an experienced coach or coach. So it’s not just right at the beginning. Do you know why top athletes always have a trainer, even if they know everything about their sport?
It’s because of motivation, you just do not get too busy. Moreover, the view from outside is completely different from ours, and critical appreciation is always needed. We have a tendency to regret ourselves, and most of us do not have as much energy as a coach in training.
Whatever you choose for any sport, the right technique always plays a crucial role. Whenever you move from jogging to exercising to exercise in the gym, it will always take your musculoskeletal system and over time it will show muscle imbalance, some muscles shorten, others will weaken. Holding the body is then incorrect.
And a poor joint can lead to injuries, very often to chronic pain (knee, shoulder, neck, etc.), even affecting the functioning of the internal organs. In addition, your exercise is also inefficient, and you do not want to.
How to avoid the most common mistakes during exercise can be seen in the video. We focused on squats, crannies, outfits, and dreaded cuts.
Dining menu on the 8th 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 this week 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 our Nutritional Specialist included quark. It contains a whole range of vitamins and minerals. Its greatest advantage is high calcium content and a wide range of amino acids. It also contains casein, the so-called slow protein, which feeds well and is slowly being consumed.
Recommended meal for today
|Breakfast – coconut-apple slurry
Fill 40 grams of oatmeal with water and let it dry for a while. Put it in a saucepan and pour some milk. Cook and add a spoonful of honey and coconut, half an apple chopped. Then let it boil together.
Snack – curd with nuts
Mix the curd (50 g) with yogurt (60 g) and nuts (1 tablespoon).
Lunch – herb rabbit
Rabbit the thigh (150 g) with a mixture of herbs (oregano, thyme, basil) and bake with peeled (200 g), zucchini (100 g) and red onion (1 pc) peeled.
Snack – vegetable salad with cheese
Put a mixture of lettuce in unlimited quantity and add cubes of feta cheese (60 g).
Dinner – egg omelet
From the two eggs, make the omelet, add the sterilized corn (1 tablespoon) and cut the quality sliced ham (2 slices) to the slice, then fill it with a small field (unlimited).
Exercise on Day 8
This is the second week of change, and you may feel your physique is improving. Today, you can try out an Indian jog during your walk, where you can enjoy running and walking.
Then, at home, do two exercises with a chair that will strengthen your buttocks, legs, but also your breast muscles and arms.
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 and replace the 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 of the breast muscles, arms and the center of the body
Go to the ramp, lean against the chair, the legs are propped, the arms are wide, the body is reinforced. Bend your hands in the elbow and walk down the body. When moving down, inhale and exhale while moving up.
The recommended number of repetitions is 10 to 20, two to four, but of course, it depends on your condition.