In attempts to acquire a beautiful figure, especially for the summer season, women go to various tricks. A rigid diet, constant training, massage courses and body wraps, a passion for mixtures and bars for weight loss. The list goes on and on. However, the most effective way is still considered power loads. It should be remembered that fitness and proper nutrition are two mutually reinforcing things.
Why do you need to eat right?
During physical exertion, especially intense, the body not only gets rid of unnecessary calories, but also loses a significant part of the energy.
With insufficient nutrition, the weight, of course, will rapidly fall, but due to what? Without receiving the necessary supply of energy, the body will produce it from its own tissues, namely from muscles. Thus, extra pounds will be lost not due to burning fat, but due to a decrease in muscle tissue. This means that there can be no talk of any toned and supple skin. Overall physical endurance will also decrease, and performing routine exercises will be much more difficult. That's why healthy fitness nutrition is so important.
With excessive or improper use of food, the calories lost will be returned again and again, and the work on correcting the figure will turn into an empty lesson.
5 basic rules of nutrition
1. Eat a couple of hours before your workout.
2. If the schedule does not allow you to eat on time, then before training, treat yourself to a small piece of dark chocolate. He will not bring you extra calories, but he will add energy.
3. Fitness nutrition is what you need to eat more often, but in small portions. The body does not have time to get hungry, and you - to gain excess weight.
4. Drink as much water as possible. It not only suppresses the feeling of hunger, but also does not allow the body to become dehydrated during intense training.
5. After training, it is advisable to restore the energy expended. You can do this by using low-fat cottage cheese or yogurt. But not immediately after exercise.
The diet must not be violated!
Fitness nutrition is not such a simple process as it might seem at first glance. The success in losing weight depends on how much you follow the established regimen of food intake.
Start the day with breakfast. The better and denser it is, the less you want to eat at lunch. In addition, in the morning, the body most easily digests food, turning it into energy, not fat. If there is no appetite and the maximum that you can do is a cup of coffee, then try to reduce the portion of dinner. During the night, not only food will be digested, but also a feeling of hunger in the morning.
The best food before training is protein! Therefore, a couple of hours before going to the gym, eat protein foods. This can be boiled meat, legumes, as well as dairy products. If this is not possible, then a sports nutrition store can purchase various supplements in the form of gainers or protein. But remember that you can not abuse them. Your goal is not to gain more muscle mass, but to lose a couple of pounds and tighten the figure.
Fitness nutrition is not possible without carbohydrates. As you know, carbohydrates exist simple and complex. Do not want to gain even more kilograms? Eat only complex carbohydrates. They are found in cereals, legumes, pasta only hard varieties. By the way, these products also contain glucose, which is so necessary to replenish the energy expended.
But simple carbohydrates in the form of chocolate, sweet buns, cakes, soda, should be completely excluded from a healthy diet.
Fitness nutrition. Menu - how to choose dishes?
Undoubtedly, one could imagine a ready-made menu, painted for every day. But this does not make sense, since the main thing you need to know when creating a diet is the basic principles. It’s easy to remember them, it’s enough to count from 4 to 1. However, we are not in a math lesson, so we will decode this magical order. Each number corresponds to the number of servings of one or another element. So, 4 is protein. Three are dietary fiber. Two are carbohydrates. One is fats. Now, consider the described fitness food as an example.
On the day you need to eat 4 servings of protein, which is found in chicken breast, low-fat fish, seafood, eggs, cottage cheese.
3 servings of fruits and vegetables. For example, lettuce, apples, bananas, grapefruit, cucumbers, etc.
2 servings of complex carbohydrates found in cereals and whole grain bread.
1 serving of healthy fats found in seeds and nuts, fish, oil.
That is, the diet will be something like this.
Breakfast: oatmeal and egg whites.
Second breakfast: cottage cheese, apple.
Lunch: vegetable salad seasoned with olive oil, low-fat fish and rice.
Snack: banana and low fat yogurt.
Dinner: chicken breast, spinach.
Fitness nutrition. Recipes
In order for the menu to cease to be the same and not tired of its taste uniformity, you can arm yourself with a couple of fitness recipes and pamper yourself with simple, healthy, and most importantly, delicious dishes that do not entail excess weight.
Light soup
To prepare it, you will need one small carrot, a tablespoon of grated celery root, one onion, one hundred grams of cauliflower and Brussels sprouts, a tablespoon of canned peas, a little nutmeg and salt and pepper to taste. To make the broth saturated, you can add a cube or any spices to your discretion in the water. Bring half a liter of water to a boil, and then add chopped carrots, onions, cauliflower divided into inflorescences, and the remaining products unchanged. Cook vegetables for 20 minutes until cooked. The soup is ready!
And you can cook a delicious
orange sauce, which will not only be suitable for toasts, but will also become an independent dish. The recipe is extremely simple. Wash a couple of large oranges and cut in half. Squeeze the juice from the halves, and grind the zest on a fine grater or in a blender. Pour juice into a saucepan, start grated zest and add a spoonful of honey. Bring the mixture to a boil and cook for a couple of minutes. After that, add the cottage cheese to the resulting mass and beat thoroughly. The sauce is ready!
Conclusion
Now, knowing some fitness recipes, proper and healthy nutrition you will not consider difficult or requiring a lot of free time. And following simple tips will help not only to feel easy, but also to have a beautiful figure. Just a couple of months, and proper nutrition will become a good habit, and training will bear its first fruits.