This is the third day of your journey and, as you have already learned, the basis of weight loss success is mainly diet modification. But even without moving it is not possible. Why and how to choose, we will advise you in another part of the series 30 days of weight loss with LucentPerfection.com.
It’s not easy to figure out how to move in weight loss and transition to a healthy lifestyle. It depends on many factors – especially age, sporting past, possible health restrictions and what you enjoy.
Somebody likes group lessons, aerobics, dancing sports, other slow controlled yoga lessons or strength training. Someone in the gym and the other outside. Try out as many different sports as you can to find out what’s right for you.
Common to all is the fact that movement should be part of every day. It is our natural need for all body processes to proceed properly. For example, a lymphatic movement is directly dependent on body movement, but digestion and peristalsis (bowel movements) or the secretion of some hormones are to a large extent influenced by the movement of the body.
This means that if you have a sedentary job and spend the whole day in physical inactivity, it is absolutely essential to include sport every day.
Differences are mainly in intensity, type and volume of training. For the best and fastest results, it is appropriate to include different activities. Avoid the frequent myth that you lose weight only at lower heart rates and include activities that cover the full range of intensity.
Interval training is most effective, with sections with maximum intensity alternating with sections in lower calves. An example is circular training or so-called Indian run when running and walking alternate. Such training is appropriate at least three times a week.
Also include long-term activities with low aerobic load, where you will only burn fat stores. But it is vital that such activity lasts for several hours. So, for example, a day trip by bike or on foot.
A high-intensity workout is also appropriate when your heart rate is most of the time at its peak. These are, for example, tutorials, hits, alpinas, and so on. Such sports can accelerate basal metabolism for two to three days, and you will burn more and more calmly. Particularly suitable for women after menopause, when metabolism slows down. Beware, however, of any health restrictions such as high blood pressure and other cardiovascular problems.
In general, if you have not sponsored or if you are after a long sporting break, start slowly, three times a week, and in popular terms half the gas. The body must gradually become accustomed to wanting something again.
If you start too quickly and intensely, you can not only get rid of annoying strain and muscular fever, but you may also experience muscle wounds, stretching or tearing, joint damage, and rarely cardiovascular disease (thrombosis, stroke, and heart attack).
And how is it when eating a meal? The last main meal should be 3 to 4 hours before the exercise, but not later than 2 hours, so your diet does not limit your performance. Before practice, a classic snack is appropriate. If the training lasts up to 60 minutes, there is no need to supplement it.
If training is intense, it is good to add energy to it after it is finished so that your body can regenerate properly. It is, therefore, appropriate to add energy, for example, a smaller piece of fruit, within 30 minutes to one hour after exercise. In about an hour or two, a balanced meal should come. E.g. protein (turkey meat, eggs, fish), fat (olive oil, avocado) and, of course, enough vegetables.
Dining menu for the 3rd day
The sample menu that we bring you every day 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 6000 kJ (do not forget that, for example, oil in the pan is also calculated for the energy value). 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.
To date, the nutritionist has listed avocados, which has a higher iron content compared to other fruits, and thanks to the presence of vitamin C, it allows for good absorption. Avocado is a vegetable source of high-quality fats. It has a beneficial effect on the mucous membranes and the stomach environment.
Recommended meal for today
|Breakfast – avocado and eggs
scrambled egg (2 pcs), avocado (1/4 pcs), cut and cut into marrows, eat with mixed eggs without bakingSnack – mandarin yogurt
yogurt (1 cup 3.5% fat) mix with pieces of chopped mandarin (150 g)Lunch – turkey with celery
(150 g), cut into butter, put potatoes in salted water until softened (200 g), season with celery (100 g) and put in oven, cucumber salad (1 dish)Snack – cottage cheese spread
into 1/2 cup of curd, mix the chopped spring onion (1 pc), season to taste and serve with peppers (1 pc of peppers)
Dinner – “goat mix”
At home, you will also do exercises to strengthen the buttocks and the oblique abdominal muscles.
1st exercise – Strengthening buttocks and back of thighs
Lay on the ball, lean on the ground and alternately rest 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 of course, it depends on whether you start with the exercise or you are strengthening for a long time.
2nd exercise – Strengthening oblique abdominal muscles
Sit down, feet are resting on the floor with the entire surface of the foot. Below the shoulder put overball, slightly bend, but do not lie on the ball. Tie hands together, the elbows pointing to the sides, alternating between the right and the left. Breath is short and adapted to the speed of movement.
The recommended number of repetitions is 10 to 20, two to four, but the same is true of the first practice. Select the number according to your skill.