We have the last day of our series of 30 days of losing weight with LucentPerfection.com. Now it’s especially important to take our advice out of the box and try to resist eating and moving for the rest of your life. Even if it’s not easy.
As fast as a month of joint weight loss, he runs his whole life. And it would be a pity to experience it and not know what our own body might be in full strength, beauty, and health. Yes, it is a bit of a strong will. But the reward is not just a new body that will give you plenty of new opportunities, but you will become a new person even in your head.
Being a master over himself is the biggest victory paved with everyday little victories. And those winnings when you go to work out when you do not want to, or if you resist the temptation to give yourself food that does not benefit you, these are very strong stimuli that shape our self-confidence and faith in our own strength and in that we can do anything. One better than the other. No drawbacks. And that’s enough. Just now do what you want, and you know it’s right.
Have always a long-term goal and focus your energy on the day you are experiencing. Only that day you can influence how things will evolve and what you will achieve.
Create motivation artificially. Plan events that matter to your appearance or fitness. View your photos before the change. Be aware that things do not improve themselves, and with age, it will definitely not be without your effort. There will be days when you want it much more, but you will not be able to for health reasons.
Inappropriate lifestyle often causes irreversible changes on our bodies, and one day it may be too late to start solving them. Believe that living healthy is the greatest feeling of freedom and well-being in one’s own body.
Motion and proper diet is a cure for all body and spirit diseases. Some cannot fully cure, but it always helps to improve. In short, there is no reason why ever to live lazily and eat bad foods. Just the one whispering voice in each of us that convinces us that comforting chairs and satisfied taste buds (those in our head) are a guarantee of happiness for us. They are not. We all know it. Every time you silence the voice of resistance, you will be a little bit stronger for any further struggle with it.
And if you’ve succeeded in knocking out excess weight due to our call or not, start by our advice, diet and exercise always again. You will surely do it once.
Dining menu on the 30th day
The sample menu is for reference only. 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.
There are five different meals in the recommended diet so you can combine it according to your taste, but also your options 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, the nutritionist has ranked high-quality bitter chocolate. It is rich in fiber, magnesium, iron and other essential minerals. At the same time, it is a source of antioxidants. Choose chocolate with a minimum of 70% cocoa. Read the composition on the packaging: the first should be cocoa mass, not sugar or syrup.
Recommended meal for today
|Breakfast – chocolate mash
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 2 squares of 70% chocolate and 1 teaspoon of honey. Heat and serve.
Snack – morning energy
Mix all ingredients: grated red beet (1 piece), grated carrot (1 pc.), Grated apple (1 pc.), Walnuts (1 teaspoon), pumpkin seeds (1 teaspoon) and sunflower seeds (1 teaspoon).
Lunch – tuna with mozzarella
Mix: black olives (steak), sterilized corn (1 tablespoon), mozzarella (1 sliced), pepper, tuna in own juice (1 tin), marinated avocado (1 pc), olive oil virgin) and salt. Served with 1 piece of pastry.
Snack – ham roll
Shake the ham (4-5 slices according to taste) with cottage cheese mixed with a handful of arugula.
Dinner – chicken on mushrooms
Chicken slice (150 g) is fried on a pan together with mushrooms (5 pieces). Served with Roman salad (unlimited quantity).
Exercises on Day 30
This is the last day of your call, so you deserve a reward in the end. Enjoy a nice massage.
At home, consolidate the whole body with two exercises.
1st exercise – strengthening the upper half of the body
Put on the stomach, hold your palm in the fuselage (between the waist and the shoulder), hold your left hand with your palm. With the exhale, lift up on your right hand, push the pan into the cradle (the position of the “Cobra” on one hand), rub your toes with the buttocks and raise the buttocks upward, the legs stretched and propped just like the right hand. Then, with a touch, return back to the “cobra” position and then bend your right hand and return to the starting position on the pad. Change hands.
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 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 as with the first exercise, it depends on how you deal with the physical condition.