The basic principles of nutrition:

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🔶 To 12 can be everything, including light carbohydrates but not more than 200 grams
🔶 Sugar in any products until 12.
🔶 Bakery products to 15.
🔶 Grilled to 15 ( it is better to avoid in General)
🔶 After 18 no carbs (only fruit)
🔶 Starch products to 20. (potatoes, bananas)
🔶 Mayonnaise to 20
🔶 Proteins prior to workout for 2 hours (for those who want to lose weight from sports)
🔶 Not to eat 1-1. 5 hours before and after training (for those who want to lose weight from sports)
🔶 To do the loading / unloading 1 time in 10 days a must!

You can have it all, but to a certain time. At night not eating for at least an hour before bedtime.

The basic principles of weight loss:
🔶 To do measurements and weigh-in 1 time per 10 days ( before this day to do loading / unloading)
🔶 Regardless of whether there is the session or not to do:
🔸 squats 50 times *2
🔸 press 30 times *3
🔸 raising bent legs 30*3
🔶 To motivate yourself (for example: to lose 2 kg to buy a watch)

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The basic principles of a workout in the gym

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The basic principles of a workout in the gym.

Starting to work out in the gym, you must comply with the so-called principles of training. Following the basic principles of Your workouts will be productive and less prone to injury. The basic principle of the workout is the warm-up. It starts with a warm-up each session in the gym. Performing a warm-up, You will be able to avoid muscle injuries, you must warm-up qualitatively, from the muscles of the neck and finishing with the ankle.

You need to fully focus on the exercise. Performing the exercises correctly and under control, You will be able to avoid injury and at the same time to work efficiently You need muscle. Also important rule of performance of any exercise is proper breathing. The breath is the Foundation of any exercises and breathe properly you need to learn. Try to exhale during the passage of heavy phase, for example, when you bench press, you need to inhale lowering barbell, and exhale raising it.

Your training should consist of specific, so-called sets. The set consists of a certain number of iterations, typically set consists of 5-12 repetitions and similar sets should typically be from 1 to 5 depending on your goals. Between sets you need to perform a break to regain strength and breath. Usually the rest should take from 30 seconds to 3 minutes, depending on individual recovery ability of the body and from the done exercises. If You train legs, it is possible even to increase my rest time to 5 minutes to fully recover and prepare for the next approach.

During the holidays it is not advisable to sit on a bench or chat with other visitors of the hall. As a result, You are distracted from your workout and can lose its rhythm. Far better, if You make a few circles around the room, performing the breathing exercises and concentrating on the next approach. So during the rest between sets is not superfluous to do stretching exercises train the muscles to increase blood flow to it and contribute to the rapid removal of lactic acid from it.

During the holidays try not to be distracted by extraneous things and do not distract other gym attendees. You need to focus on training, the only way you can fully use your powers. By following these principles, You will be able to achieve the desired result and prevent unwanted injuries.

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The basic principles of the diet for the relief of the body:

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1. Breakfast should be dense, but without milk. Milk contains a lot of sugar, which will hasten deposited on your stomach as fat. Well suited buckwheat, flax, barley porridge with dried fruit.

Good decision - flakes: pure, unprocessed, without additives. Cereal is not necessary to cook, they can also be brewed in boiling water. Especially good for diet for the relief of barley, buckwheat and wheat flakes. 100-200 g of cereal with raisins, drenched with boiling water, and a glass of freshly squeezed juice, great Breakfast.

2. The staple diet of slow carbs. Guided by a table of glycemic indexes or on a special table for Keto diet, try to choose a garnish on cereals with low glycemic index (buckwheat, raw brown rice, wild rice, lentils, beans, rice noodles). Forget about white rice - it’s not for relief. Similarly, things and land: do not believe the sites fitness, where praise sushi as a dietary product. Sushi is good for weight gain and then not always.

3. Increase in the diet proportion of fish, meat and seafood, it is a useful source of protein and amino acids, which is easy to score the hunger and never stored in fat, plus nourish your muscles. Well suited lean fish, shrimp, squid, chicken breast without the skin. Better steam meat, stewed. No smoked meats, sausages, sausages.

4. More vegetable fats. Try to reduce fatty meat food, replacing fats with vegetable. For example, for dinner you can eat a salad with egg whites, shrimp and lettuce, seasoned with olive, peanut or sunflower oil.

5. Selectively consume dairy products. Valid from: hard cheeses, low fat cottage cheese.

6. Eliminate the sugar. Sugar is the enemy of relief as the transport and breakdown of fats occurs only at a low level of sugar in blood, otherwise it begins to produce insulin, which disposes of excess carbs into fat. A little sugar permissible in the form of honey or dark chocolate (at least 70% cocoa).

7. Give up muffin. Valid some bread from a flour of hard grinding. No yeast pastries, cakes, pies and cheesecakes.

8. Remove food debris. It includes sauces, mayonnaise, ketchup. As a substitute you can use soy sauce, lemon juice, a little Apple cider vinegar. Also debris include sugary sodas, crackers, chips, sweet and salty nuts. You can use a little unsalted peanut, almond, hazelnut.

9. Eliminate starchy vegetables and sweet fruits (potatoes, carrots, grapes, persimmon), because starch is very poorly absorbed.

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THE BASIC PRINCIPLES OF NUTRITION

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� To 12 can be everything, including light carbohydrates but not more than 100 grams
� Sugar in any products until 12.
� Bakery products to 15.
� Roasted up to 15 ( it is better to exclude in General)
� After 18 no carbs (only fruit)
� Starch products to 20. (potatoes, bananas)
� Mayonnaise to 20
� Protein before workout within 2 hours (for those who want to lose weight from sports)
� Not to eat 1-1. 5 hours before and after training (for those who want to lose weight from sports)
� To do discharging 1 time in 10 days a must!

You can have it all, but to a certain time. At night not eating for at least an hour before bedtime.

The main principles of losing weight:
� To do measurements and weigh myself 1 time per 10 days ( before this day to do the unloading)
� Regardless of whether there are we training today or not to do:
� squats 50 times *2
� press 30 times *3
� the bent leg raise 30*3
� To motivate yourself (for example: to lose 2 kg to buy a watch)

Read More