30 Day Weight Loss with Lucent Perfection: How to get rid of fat and get muscles

30 Days Lose Weight Marathon Day 13

The second weekend and 13th day of your weight loss are here, and you are still trying to stick to the principles of a healthy lifestyle. We will advise you in another part of the 30-Day Weight Loss series with LucentPerfection.com how to get rid of unnecessary fat and get the needed muscles.

The process of fat loss and muscle gain is dependent on a combination of proper movement and a balanced diet. Without it, it will never work.

We’ll start with the more important, and that’s the muscles. For women, it is even more necessary than men to get some muscle to lose fat. Men have a solid amount of muscle naturally. Women, on the other hand, have about one-third less muscle and still differ in their body type.

And now it’s important. Muscles are the engine that burns energy from fat. The more muscle, the faster weight loss.

And the second thing: muscle = shape. Female shape. Beautiful background, firm back and abdomen, shaped legs, firm arms, all made by the elaborate female muscles. And the recipe for them is simple. Regularly strengthen and eat enough protein.

And how about fat? Whether you are a type of pear where you are best placed on the buttocks and thighs, or the type of apple where it is mostly on the abdomen and also in the abdominal cavity around the organs, which is dangerous to the health, you can not influence where the fat will be on your body burn. It is given genetically and hormonally.

So you just have to work patiently until you burn the “stubborn” fat just on your troubled parts. So do not forget, your transformation is not for a moment, but you will live much better life.

Dining menu on the 13th 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 nutrition specialist has included red beet. Besides its high vitamin content, it is also a good antioxidant that protects our body from free radicals. Beetroot juice is a basic raw material for various detox treatments.

Recommended meal for today

Breakfast – toast with the fried egg
In the pan, warm a little oil and gently toast the rye toast (2 pieces), lay a slice of cheese on it to let it out. We’ll prepare 2 loaves and put them on the toast. Serve with strips of peppers (1 piece).Snack – banana cottage cheese
Put the curd (1 cup) and half a banana (100 g) into the blender. We can boil for example with a pinch of cinnamon.Lunch – chicken salad
Chicken (150 g) is prepared according to the instructions. After cooking, add fresh cheese (50 g) and boiled red beet (50 g).Snack – mozzarella with cherry
Mix Mozzarella (1 package) into cubes, add chopped ham (2 slices, meat content higher than 90%) and cherry tomatoes (4 pieces). Then sprinkle arugula(to taste).Dinner – roasted trout
1 piece of trout bake in oven with herbs and broccoli (1/2 head). We do not have to cook the broccoli in advance, it will be baked in the oven in about 15 minutes.

Exercises on Day 13

Is there a weekend and you have more time to move? So go skiing. Even daytime or weekend skiing will pleasantly clean your head and burn some calories.

At home, get yourself a good run. We have two exercises for you to help.

1st exercise – stretching back, back of thighs, shoulders

Sit down, lower your left leg under, put the right one (crossed) over it, rest on the floor with the whole surface of the foot. Deny the left elbow to the right knee, with the right hand on top of it, and with the exhale, rewind the whole body to the right and look over the right shoulder. In this position, stay for a while and then return to the default, replace the legs and roll over to the other side.

30 Days Lose Weight Marathon Day 13 30 Days Lose Weight Marathon Day 13






You can customize the recommended number of times, depending on how pleasant it is.

2nd exercise – stretching of the abdominal muscles

Lie down on the stomach, palms on the ground at the level of the chest (between the waist and the shoulders, the closer to the waist, the harder the exercise), the elbows are directed backward and with the exhalation, rise to the fallen hands. Push the pan as much as possible to the ground. Hold the position for a while and then lay back on the stomach.

30 Days Lose Weight Marathon Day 13

You can customize the recommended number of times, depending on how pleasant it is.