A very effective fitness diet menu. Weight loss fitness diet menu

11.10.202027.05.2017

Nutrition during fitness for weight loss is the main topic of this article. Below we will consider the features of such food, its principles of construction, differences and much more.

An adjusted diet is one of the main categories for successful weight loss and achieving the desired slimming results. The other two are training and rest. These three categories are interconnected, and if one of them "falls out" of the regime, the other two will give only minimal results.

You won't be able to lose weight by practicing for several hours in the halls, but at the same time eating whatever you want. Many top coaches and athletes place more emphasis on nutrition than training. Therefore, nutrition and fitness cannot be separated.

Basis - vegetables and fruits

Fruits and vegetables, as well as greens, should take about half of everything you eat during fitness. It is they that carry the body most of the essential nutrients for saturation, which are not deposited under the skin. Vitamins, minerals, phytonutrients - all this strengthens and nourishes the athlete's body.

In food, mainly vegetables should be used, since fruits contain sugar - it gives a lot of energy, but if you do not use it right away, then there will be a risk of deposition of this sugar (glucose). Therefore, it is recommended to eat fruit in the morning and half an hour before class. Citrus fruits and bananas occupy a special place in the hierarchy of fruits.

Drinking water

Naturally, you need to drink. Do not believe those who argue that you cannot drink water during training. Can! The question is how to do it. Indeed, during fitness classes, a person spends energy, which he takes from the reserves of subcutaneous fat, sweats, and along with sweat (water) extra calories come out. It is necessary to drink water little by little, in small sips, without getting drunk "from the belly." If you just had a jogging or aerobic exercise (jumping rope, orbitrek, exercise bike, etc.), then you need to drink less so that your endurance does not suffer. And after strength exercises, you even need to drink - this is due to physiology.

It is better to exclude carbonated drinks from consumption altogether and give preference to green tea, compote (but not too sweet) and mineral water.

Avoiding harmful foods and alcohol

It is completely necessary to exclude fast food, as well as limit the intake of fatty (fried) and carbohydrate (bakery) foods. No, you should not completely remove fried and carbohydrate, but it is necessary to reduce their use. It is best to dose such food. Bread and the like should be eaten only before lunch, after - not.

Drinking alcohol is a direct way to gain unwanted weight. So it is better to eliminate alcohol from your diet altogether, as well as various "store" sauces: mayonnaise, ketchup, and so on. As a last resort, you can cook them yourself - there will be more benefits.

All food should be boiled, baked, or steamed. You can also consume it raw, such as vegetables.

It is imperative to track the calorie content and the ratio of nutrients (proteins, carbohydrates, fats) in each serving. So, in the first half of the day, carbohydrate foods may slightly prevail, after lunch and until the evening, protein should dominate. This is due to the fact that carbohydrates provide the energy that is needed at the beginning of the day, and proteins are aimed at restoring the body after exertion.

The general formula for the ratio of nutrients looks like this: 35/55/10, where 35% proteins, 55% carbohydrates, 10% fats. This pattern can be used as a basis for regulating proteins and carbohydrates in the first and second half of the day.

Serving Size and Meals

Each of the portions should be equal in volume to the palms of the person who is making up their fitness diet folded together. The number of meals on average equals 6 - depending on lifestyle and conditions, this number can decrease or increase. Each subsequent meal occurs after 2-2.5 hours after the previous one. The diet must constantly change. Food variety is the key to health and mood. The cooked food should be appetizing.

Eating the next portion, a person should feel a little hunger. This is due to the fact that the body has not yet had time to receive the necessary trace elements. You do not need to overeat, it is better to wait 15 minutes and make sure that the body has become saturated - the trace elements have reached their final destination.

The main feature of proper nutrition is that the change in diet occurs without great stress for the body, which is accustomed to eating anyhow. Also, a feature of this food is the replacement of harmful products with natural ones. Fast diets do not imply a gradual transition to the "right track" - they are aimed at a momentary change in the diet, which is a huge stress for the body. This can affect health, and also play a cruel joke - instead of the promised weight loss, unexpected obesity will occur.

Generally speaking, fast diets are cheating. Nothing is easy and fast, but at the same time cheap and safe. You have to pay for everything. In a healthy, proper diet - patience, and with fast diets - health.

Using fast or fast diets, a person puts himself at risk, which is practically not the case with a healthy diet - there the body gets used and rebuilds in a new way gradually, without sudden jumps. This is the main difference between correct nutrition and incorrect nutrition.

Nutritional Coach, Sports Nutritionist, Evehealth Emeritus Author

30-10-2015

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This article is based on scientific evidence written by experts and reviewed by experts. Our team of licensed dietitians and beauticians strives to be objective, impartial, honest and present both sides of an argument.

One of the indisputable rules of effective weight loss is the need for a complex with daily training, fitness or athletics.
In the first case, exercise in gyms is good because you can share your impressions with like-minded people, conduct workouts together and go towards the cherished goal. In addition to psychological comfort, undoubtedly, the primary important advantages will be the physical effect of training on the body during the period of compliance with a fitness diet.

Benefits of exercising while dieting

Strengthening and stability of muscles.
and good health will make it easy enough to achieve the desired result.
Exercising in the gym will give you energy, you will always feel in good shape, without feeling weak from the diet.
A collective visit to the gym will give confidence and allow you to conquer all new cherished peaks.

Such a diet is becoming more and more popular every day, the number of girls and women who are happy to agree to go through this path of reincarnation from beginning to end is increasing. A person with a beautiful body is strong inside, he has his own unique touch that will help overcome difficult peaks.

It is impossible to call a hungry fitness diet for burning fat, it is quite diverse, the average calorie content of the diet is about 1800 Kcal per day. On such a diet, you do not need to give up complex carbohydrates, vegetable salads, seafood, fish, meat, fruits.
Fitness diet for weight loss for women is a real find, the main rule of nutrition is that you need to give up rest on the couch after eating, replace this time with a workout with little physical exertion.

Features of the diet when doing fitness

The method of improving the body is suitable for both men and women, people who regularly attend workouts need to include proteins in their diet, which will help improve muscle performance, carbohydrates are fuel for fitness training, and fats should be excluded from the diet as much as possible, as they slow down metabolic processes.

In order for the figure to be slim, athletic, attractive, it is desirable to take amino acids. Since this is a long-chain protein structure, it has a very strong effect on the metabolic process. During the digestion of food, this chain is split into single amino acids that are actively used by the blood.

Basic rules of fitness - diet:

Two hours before training, you need to eat well, such dishes as baked fish with vegetable salad, chicken fillet pieces, whole grain bread, a portion of rice, cottage cheese, an apple, a small portion of oatmeal are suitable.
Drink unsweetened green tea half an hour before training. Drink water every 20 minutes during exercise.
You can eat food after training after 20 minutes. Ideal is grape juice, vegetables, fruits, rice, chicken, egg whites, cottage cheese and cheese.
The serving size should fit in the palm of your hand, you cannot overeat.
Coffee and chocolate are contraindicated when following a fitness diet.

Digestive process

The digestive process is long and laborious, during which protein helps to satisfy hunger while strengthening the muscles, supporting the metabolic process. Therefore, protein fitness is a powerful tool for burning body fat.

Who will benefit from this practice for losing weight?

The fitness diet is perfect for people whose lifestyle is rich and active throughout the day, those who love meat very much, but, of course, not fried, but steamed or simply boiled in water. For athletes, this is a real find, and all due to the fact that the minimum amount of carbohydrates in the body and a high protein content have a positive effect on muscle mass. Likewise, or women who want to get back in shape without harming the body.

Contraindications - who should not follow such a diet?

Lovers of sweets will have to avoid this diet, as it has the opposite effect.
Elderly people, as well as those who have diseases of the gastrointestinal tract, in particular dysbiosis, disorders in the renal system.

Due to the strengthening of blood vessels, since the amines of meat will strengthen them and harm the body.

Fitness diet menu for burning fat

You need to start the first day with a large amount of boiled chicken meat, so that the feeling of hunger does not focus your attention on a sharp change in diet. And on the second day, you can already plan the following diet:

Morning:
Two hard-boiled eggs without one yolk, 200 grams of fat-free (no more than 5%) cottage cheese.

Dinner:
250g steamed fish without salt. A glass of kefir with a low percentage.

Afternoon snack:
250g vegetable salad. 50g low-fat cheese.

Dinner:
A glass of kefir. 200g of cottage cheese.

On the next days, you can eat cereal porridge with dried fruits, steam omelet, boiled rice, bananas, baked potatoes, vegetable salad with shrimps, green apples, juice, yogurt, green tea.

Useful fitness diet recipes for weight loss

The diet menu can be changed according to your preferences, but the daily rate of kilocalories should not exceed 1600 Kcal. To diversify your diet, use the following recipes:

Berry smoothie - beat berries, banana and low fat milk in a blender, consume after waking up.
Vegetable salad with chicken breast - cut the lettuce, bell peppers, apples, sprinkle the ingredients with lemon juice, then add the chicken meat fried in slices, salt, pepper and season with natural yogurt.
Shrimp omelet - beat eggs with milk, salt to taste, add boiled shrimp, place all ingredients in a baking sheet and bake in the oven until tender.

Such a diet for fitness for weight loss will not only be useful, but also effective. Within a month, you can expect minus 6-7 kg, and who wants more, you can slightly simplify the menu, reduce its calorie content. But the main thing is that losing weight is a pleasure, and does not turn into a daily torture!

Follow the simple rules of a fitness diet and be always in a great mood!

Fitness Diet Recipe Videos

Fitness Diet Menu Options Video

Fitness Diet Videos

A fitness diet is an indispensable companion to a sports lifestyle! However, it has its own tricks and secrets. Even if you are determined to get rid of excess weight as quickly as possible and are ready to train to the seventh sweat, be careful: losing weight in the gym requires special attention not only to the composition of the menu, but also to the meal schedule.

By the word "fitness", which entered the active vocabulary of the modern Russian language not so long ago, we mean a whole universe of activities: from pedaling on a stationary bike to power lifting. One starting point summarizes them: fitness is usually called an ordered physical training complex aimed at improving the figure and general health.

Most often, fitness in the form of group cardio exercises or gym workouts is turned to when it is necessary to lose weight. This is a mass sport, which has its own professionals, but the bulk of the "population" of gyms are students or working people who lead a normal lifestyle. For the most organized of them, training in its consistency becomes something of a hygienic procedure; someone in a short time has time to go through several "romances" and "divorces" with the gym.

In most cases, one of the main reasons for "breaking the relationship" with training is an improperly selected fitness diet that does not provide energy for training and resources for recovery.

For the old-timers of sports centers, there are no dark places in the issue of a fitness diet: they have learned to understand their body and are guided by what "fuel" and why it needs to work. However, if the need for fitness for weight loss has become obvious due to excess weight or the need to change the proportions of the figure through training, the question of proper nutrition comes to the fore.

And here very many losing weight make a mistake, annoying in their constancy: as a fitness diet, a nutrition plan is chosen aimed at rapid loss of body weight. Finding one of these diets today is not difficult: fud diets, all kinds of diets with the prefix "no-". Such methods of losing weight are often justified if you need to quickly put yourself in order or change your dietary habits, for example, to get rid of, but in the case of fitness, a meager diet, obviously devoid of one (or even several!) Basic nutrients, is simply dangerous.

Fitness diet: 6 body functions you need to take care of

Making fitness a part of your life in order to become more beautiful and healthier, be prepared for the fact that you will have a certain adaptation period: the body needs to learn to live in conditions when it is expected to be ready for stress and subsequent serious changes. In order for physical education to be a joy, making up your fitness diet, do not forget about:

1 Cardiovascular health (pressure, blood flow, oxygen transport)
2 Respiratory functions
3 Supporting hormone production
4 Immunity support
5 Muscles and bones
6 Metabolism.

Items are not ranked in order of importance - each of them in a special priority. That is why when doing any sport, including fitness training, it is necessary to take into account all aspects of the body's “work”. And a fitness diet simply must include proteins, fats, carbohydrates, vitamins with minerals, and a sufficient amount of fluid - otherwise, training, instead of health and beauty, will bring exhaustion, which, alas, will not mean harmony, but critical the state of physiological systems.

A well-thought-out fitness diet and balanced fitness nutrition will help you exercise at a high enough intensity, while:

avoid the rapid onset of fatigue
support the need for recovery
make the body stronger and change the fat / muscle ratio
improve concentration
reduce the likelihood of injury
reduce the risk of headache and stomach pain

Fitness diet: what is there?

The fitness diet has two main characters - (carbo) and. Carbohydrates - Provides energy to the body and nourishment for the brain and nerves. In the body, carbohydrates are stored as glycogen (animal starch) in the muscles and liver, and are actively used up during exercise. Therefore, a lack of carbohydrate food in a fitness diet will make it impossible, in fact, fitness - it is problematic to perform leg swings when the body requires to lie down.

The most complete sources of carbohydrates for a fitness diet are long chain carbohydrates. These are whole grains and products from it, fruits and vegetables with a low glycemic index - in short, everything is processed slowly, providing an even supply of energy.

Proteins in a fitness diet play the role of "building blocks" for muscles: after warming up, working and "spending", muscles require a portion of amino acids for protein synthesis. Depending on the bioavailability and the amount of proteins, the incoming "building material" in the course of muscle synthesis will be spent either for recovery or for tissue growth. As you can understand, if protein is not supplied enough with food on a fitness diet, the muscles, which should become stronger and more enduring, begin to suffer from dystrophy, literally "eating" themselves.

Fat in the fitness diet is an issue that requires attention and control. Definitely, food containing fat should be avoided immediately before training - fats do not provide pure energy, glycogen reserves do not form, and the digestion process, and with it, and metabolism, is seriously slowed down. However, do not rush to completely abandon: there are ones that can help you lose weight! Fatty acids (especially unsaturated ones) are indispensable in the fitness menu - they are vital for the cardiovascular, central nervous and endocrine systems, maintain tissue elasticity, participate in mitosis (cell division), and serve as a storage and transport medium for fat-soluble vitamins.

And, of course, don't forget about water. In a fitness diet at the stage of active weight loss, it is needed like air - with water, the products of the breakdown of proteins and fats, toxins are removed, with its help tissue fluids are renewed. But even at that joyful time, when excess weight is defeated, and all that remains is to achieve muscle sculpturality and figure sharpness with the help of training, water does not lose its importance: without sufficient fluid intake, the formation of healthy protein cells is impossible. Water helps to supply the muscles with oxygen, and a sufficient supply of it not only makes it easier to bear the severity of exertion, but also relieves the muscle pain that is well known to new fitness professionals.

Attention, it is important not to confuse clean water and liquids, the use of which is equated to food intake - juices, thick fermented milk products, protein shakes. They (like coffee and tea) are not included in the rate of fluid intake, which, during active fitness exercises, for a woman weighing about 70 kg is approximately 2 liters (in order to adapt this indicator to your weight, add or subtract 250 ml of water based on every 10 kg of weight).

Lethargy, dry mouth, a sharp deterioration in mood, and even the absence of visible results against the background of regular exercise and a thoughtful fitness diet can be evidence of a lack of water! Sports nutritionists advise maintaining hydration in small but regular sips during intense exercise for up to 50 minutes, and substituting a sports drink for plain water if the workout lasts longer. The carbohydrates in the sports drink will provide extra energy and the electrolytes will help keep you hydrated.

Fitness diet: when to eat?

Even if your goal is to get rid of as many hateful extra pounds as possible in a short time, a pre-workout hunger strike is contraindicated. The composition of the dish and its size are individual and depend on the nature of fitness, the current state of your body, age and the expected end result. A specific menu will help your trainer compose and adjust, but general recommendations on a fitness diet are as follows:

- "loading" meal for one and a half to two hours before training: "long" carbohydrates and lean protein for energy and a feeling of fullness without overeating;

If you did not have time to have lunch “right” and feel that you are not strong enough, half an hour before training you can drink a glass of milk (a product containing both protein and carbohydrates);

During training - water in small portions every 15-20 minutes (watch out for sweating - if it is strong, it is worth drinking more to compensate for the moisture consumption);

Immediately after training, within 20-30 minutes, you should “close the carbohydrate window” and eat about 100 grams of a product containing fast carbohydrates (ideal is a glass of fruit juice, a small banana, a carbohydrate cocktail with glucose and honey);

You can have dinner with "normal" solid food a couple of hours after training. It is advisable not to consume products containing caffeine during this period - this substance blocks the action of insulin (see below).

What "windows" can the fitness diet "look out"? While metabolic windows remain controversial, most sports nutritionists agree that short-chain or fast-chain carbohydrates are essential immediately after exercise due to their ability to induce near-instantaneous insulin spikes.

During training, the "stress" hormones adrenaline and cortisol are produced. While there is a load on the muscles and fat stores are being consumed, they "wait in ambush": if you leave the matter unattended, the increased level of these hormones will give the body a command to store fat, and as a result, no weight loss on a fitness diet will work. Insulin is a natural antagonist of adrenaline and cortisol, which by its appearance stops their arbitrariness. Therefore, the use of fast carbohydrates immediately after a workout will only benefit harmony: everything will be absorbed without a trace, the body will return from a stressful metabolic regime to normal without having time to block energy expenditure, and you will remain vigorous and in a good mood due to a timely increase in blood sugar.

The "protein window", according to the assurances of a number of practicing trainers, opens a little later than the carbohydrate one, but remains "wide open" longer, up to an hour. Its appearance means that all the protein food obtained shortly after training goes into action, restoring the depleted protein reserves of the muscles and serving the formation of new strong elastic muscles.

You should know that physiologically, the protein window opens one more time, regardless of training - this happens at night. While we sleep, the body distributes the protein that has entered it, so a fitness diet for weight loss assumes that for dinner you have a simple and easy-to-digest protein product - for example, a couple of boiled egg proteins or a portion of cottage cheese with kefir.

Fitness diet: how much to eat?

In order to train in the gym and lose weight, it is important that the energy expenditure overlaps its intake with food - then “hard-earned” fat reserves will be used. Therefore, the standard fitness diet for weight loss focuses on an indicator of at least 1500 daily calories (this is the minimum value, for individual advice, contact your trainer or use). Ours will help to calculate the energy value of food.

When composing a menu adapted for sports, do not forget about its variety and balance. Of all the products, you should choose those that are minimally processed industrially: give up fast food, semi-finished products, refined food. The fitness diet is all about simple meals that you can easily prepare at home and take with you for a snack at work. When preparing food, give preference to a double boiler, grill, baking in the oven without oil.

Do not forget that fitness nutrition implies not only a specific menu, but also drinking plenty of clean water throughout the day. And nutrition in fitness for weight loss will oblige you to drink an additional 1 - 1.5 liters of water.

The effect of a fitness diet, coupled with training, is not immediately noticeable, but after six months you will have a good reason to be proud of yourself from any angle: this time will be enough to "reshape" the body in accordance with your efforts!

Sample menu of a fitness diet for the day

Breakfast: a glass of water, an omelet of two proteins and one yolk, a small portion of oatmeal with berries, coffee without sugar

Lunch: fruit, low-fat cottage cheese, or plain yogurt

Dinner: Grilled chicken breast, wild rice, green salad

Training

"Window": Carbohydrate or protein-carbohydrate cocktail (for example, low-fat milk + ½ banana + 1 tsp Honey)

Afternoon snack: baked potato with herbs and yogurt

Dinner: 200 gr of boiled seafood, steamed broccoli, a glass of kefir.

It's easy to compose a fitness diet menu for yourself: it's enough to understand that you can eat everything, but in a healthy form, proportion and consistency.

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Fasting and excessive dietary restrictions are not always the right way to lose weight, any fitness trainer will tell you. As a rule, it is worth choosing either to "punish" your body with hunger and deprivation, or to exercise, eating according to all the rules of the fitness menu. The effectiveness of fitness training directly depends on the energy supply and the quality composition of food. Hunger makes the body look for reserves and accumulate adipose tissue literally "out of thin air", while proper nutrition gives the body the energy it needs to be active and build a new body.

Fitness menu, what are its secrets?

Attempts to lose weight by excluding almost all valuable foods from the diet, as a rule, do not end well. The first thing that threatens in this case is starvation of the body, stress, from which it is very difficult to get out on your own. The second is the unwillingness to continue the struggle with excess weight and the shameful flight from the "battlefield", to put it simply, a breakdown. After all, it is difficult to endure nausea and dizziness, the constant desire to eat something forbidden.

You need to lose weight without bringing yourself to exhaustion, but helping the body to tune in to a correct lifestyle, normalize metabolism, including sugar and cholesterol levels. Only a careful and scientific approach will ensure weight loss without harm to health, without returning to the hated extra pounds.

Due to the fact that many people today dream of losing weight correctly, fitness nutrition is gaining great popularity with its special menu aimed at obtaining everything the body needs for healthy functioning, on the one hand, and losing weight, on the other.

The classic fitness menu looks rather meager at first glance, but it is it that allows you not to starve, but also not to oversaturate the body with calories. This is the most normal diet, which can and should be adhered to not only for the period of weight loss, but throughout your life. Of course, out of habit, giving up all kinds of snacks and buns, a person will feel some discomfort, which, however, quickly passes as he enters a new rhythm of life. The fact is that our body is able to be very flexible and rebuilds almost instantly, especially if innovations are in its favor. Those who want to lose weight and at the same time not harm their health should learn that there are no special fitness products, there is only iron control over the consumption of all products! This applies to both their calorie content and quality composition - that is, you need to eat all simple foods, making up a balanced diet. As you can see, there is nothing new in these theses - eat everything, but in reasonable amounts.

What composition should a fitness menu have?

During the day, it is recommended to consume up to 60% carbohydrates, about 20% protein and no more than 28% fat. At the same time, the intake of nutrients should not be spontaneous and intermittent, you need to eat so that the body does not have time to starve, does not experience stress. Getting used to certain hours of food intake, the body will have no reason to accumulate energy reserves, that is, adipose tissue. In calories for the day, the fitness menu looks like this:

- for men it is about 2000-25000 kcal;

- for women a little less, about 1800 kcal.

The main thing is to try not to underestimate or exceed these indicators.

As we said, the eating schedule should be even and constant, ideally there should be five meals, and each of them should meet the requirements of the time of day. So, breakfast is the most high-calorie meal (500 kcal), lunch is light, lunch is a little heavier, afternoon tea is very light, dinner is equal in calorie content to afternoon tea.

The meaning of breakfast is to give the body starting energy for life - carbohydrates and fiber are necessarily included in the breakfast fitness menu, that is, the best option would be a combination of cereals, nuts, dried fruits, honey, jam. You can have a little bitter chocolate. Another breakfast option is protein and carbohydrates (cottage cheese and raisins).

At lunchtime, the time for protein foods comes - it can be lean meat, fish, seafood, turkey and chicken, legumes, rice, buckwheat. Such food will provide the body with proteins for muscle growth and complex carbohydrates, plant fibers for strength.

The fourth meal includes green tea and lean cottage cheese, fruits.

For dinner, you can afford proteins from the same menu that was at lunch. Vegetables can be used as a side dish, but with a minimum of starch. The ironclad rule of "not eating after six" can be slightly pushed back if the visit to the gym is scheduled for a later time. There should be at least an hour and a half between eating and exercising.

As you can see, there is nothing wrong with a fitness diet!

Fitness Diet Menu for Weight Training

In this case, you need to organize your meals in such a way as to get four to five servings of protein per day (150 g of chicken breast, lean fish, seafood, 180 g of low-fat cottage cheese, six proteins, 200 g of tofu cheese - your choice).

Dietary fiber - you need to eat three servings a day. These are vegetables and fruits, greens (250 g of salad, a couple of apples or oranges, one banana, one grapefruit, 200 g of vegetables - your choice).

Complex carbohydrates - you need to eat two servings per day (150 g of porridge, 50 g of bran bread).

Healthy fats - one serving (30 g of nuts or seeds), a spoonful of vegetable oil.

Approximate weekly fitness menu

Monday menu

Serving oatmeal or boiled buckwheat (150 g)
Portion of low-fat cottage cheese (200 g)
Portion of vegetable soup without potatoes (200g)
40 g toasted or rye bread
Portion of boiled lean fish (150 g)
A serving of boiled brown or brown rice
Serving salad of herbs, tomatoes and cucumbers (about 300 g)
Two fruits

Tuesday menu

Serving of healthy porridge
A portion of low-fat cottage cheese
Portion of meat broth
Slice of rye or bran bread
A portion of boiled meat (lean beef, chicken) - 200 g
Portion of fresh vegetable stew
A little olive or vegetable oil
A couple of fruits

Wednesday menu

A portion of porridge on the water
A portion of low-fat cottage cheese
A couple of hard boiled eggs
Portion of cabbage and cucumber salad (300 g)
A little vegetable oil
A glass of yogurt
A couple of fruits

Thursday Menu

A portion of porridge on the water
A portion of sour cream (no more than 10% fat)
Several biscuits
Portion of fish broth with vegetables
Some rye or bran bread
A portion of boiled lean fish
A portion of boiled jacket potatoes (200 g)
Portion of salad from greens and fresh vegetables (300 g)
A couple of bananas

Friday menu

One banana
A handful of dried apricots or prunes
Handful of raisins
A handful of dates or figs
A couple of oranges or half a grapefruit
One apple
A glass of low-fat yogurt

Menu for Saturday

Serving porridge on water (150 g)
Portion of curd
1 hard boiled egg
One banana
Portion of chicken stock
Slice of bran bread
Portion of vegetable salad (300 g)
Small portion of boiled turkey
Portion of cooked durum wheat pasta
A glass of fresh juice
Several pieces of biscuit biscuits

Sunday menu

You can eat everything, but in reasonable amounts.

Fitness menu recipes

Naturally, the preparation of soups, cereals and salads on the fitness menu is slightly different from the traditional one. So, soups are cooked in unsalted lean meat or fish, sometimes vegetable broth, usually without potatoes. Salads are prepared from fresh vegetables and herbs, seasoned with lemon juice or a small amount of vegetable oil, taking into account its total calorie content. Porridge is boiled in water without salt and sugar or prepared by steaming without boiling.

For example:

Buckwheat

Half a glass of pure buckwheat is steamed with a glass of boiling water and covered overnight. Buckwheat is ready in the morning.

But do not be alarmed, not all dishes are so meager, sometimes you can treat yourself to more colorful and delicious dishes.

Broccoli soup

Products:

200 g broccoli
one head of onion
one clove of garlic
2 tablespoons olive oil
4 glasses of water
0.5 cups cream
one zucchini
greens
1 tbsp. spoonful of Worcestershire sauce
3 tbsp. sunflower seeds
seasonings to taste

How to cook:

You need to disassemble the broccoli into inflorescences, chop the onion and garlic, fry with the broccoli in oil, add water and simmer for ten minutes. Chop the zucchini into small cubes, add to the vegetables and cook for five minutes, season with herbs and spices, salt and, finally, pour over the sauce and sprinkle with seeds.

Tomatoes stuffed with salad

round tomatoes - 4 pcs.
two apples
boiled potatoes - 1 pc.
200 g cooked lean beef
one lightly salted cucumber
2 tbsp. tablespoons of fat-free, lean mayonnaise
ground black pepper and salt

How to cook:

First, let's prepare the filling for the tomatoes. To do this, finely chop an apple, boiled potatoes, cucumber and boiled beef, season with mayonnaise.

Now we cut off the tops from the tomatoes and remove the pulp with a spoon, leaving five to seven millimeters of pulp on the skin from the inside, lightly salt inside and stuff. Bake in foil or stew, serve with lettuce.

In fact, any light dish can be attributed to the fitness menu, only it is very important to calculate the calorie content before eating it.

❢ ❢ ❢ Background ❢ ❢

As far as I can remember, I have always struggled with being overweight) I was not, as it were, fat, the silhouette of the figure could be traced, but it was slightly covered with excess fat. I tried many different diets, but I was losing weight, but after a while everything came back. Then I discovered a gym.

I have been in the gym for quite some time now, over three years. But at first it was so easy to spend time with her husband. But after a certain amount of time, I became very interested and I got carried away with the construction of my figure. I am especially interested (probably like all girls) to get a beautiful, round, elastic ass and beautiful relief of legs and abs.

Then I began to approach training much more seriously, to be interested and learn new things from knowledgeable people. Fortunately, my husband is a fitness trainer and I gather a lot of information from him.

Now I want to share with you the information that I consider important when building my body !! These are the rules that I adhere to myself.

✔✔✔My training rules✔✔✔

First, and I think the most important thing, no matter how well-designed and hard workouts you have, without proper nutrition, the result cannot be achieved!

Second, the workouts should be designed properly. If you do not understand this, then contact professional trainers. For me, of course, the training program was drawn up by my husband.

Third, the training program needs to be changed periodically. Since the muscles quickly get used to the monotonous load. For example, replace exercises with others, or swap them.

Fourth, you need to constantly increase the load. For example, if you squat with 10 kilograms for a year, then you will not achieve any result. It is necessary to gradually increase the load according to the sensations.

Fifth, be sure to eat before and after training. About an hour or two before training, you need to eat complex carbohydrates, and after training, right away, in the locker room, eat a banana or an apple. To replenish glycogen in the body. And then drink protein, who is fond of sports nutrition. And an hour after training, eat something protein with salad. For example, chicken breast.

Sixth, add 15-20 minutes of moderate cardio at the end of your strength training to maximize the fat burning effect.

Seventh, if you have any health problems, consult your doctor!

✔✔✔✔My Nutritional Principles✔✔✔✔

So nutrition should be adjusted depending on the goals that you set for yourself! For example, gaining muscle mass or reducing body fat.

When gaining muscle mass

1. In order for muscles to grow, you need to eat! Eat little and often, 5-6 times a day.

2. To give up junk food is soda, sweets, various mayonnaises and ketchups, alcohol.

3. Eat 1.5-2 g of protein per 1 kg of your body weight. That is, if your weight is 50 kg, then you should eat about 75-100 grams of protein per day per day.

4. Do not bypass carbohydrates. But carbohydrates have to be complex. The rate of carbohydrates must be calculated independently according to the sensations. If you eat right and work hard but the muscles do not increase, then you need to increase the total calorie content of food, by increasing the carbohydrates.

5. Don't ignore healthy fats. They are found in fatty fish such as salmon, nuts, and be sure to take 1 tablespoon of flaxseed oil a day on an empty stomach. It's very healthy and also a good source of fat!

6.Almost every meal you should try to include fiber, these are vegetables. Personally, I eat vegetables for lunch, for a snack, for dinner.

7. Absolutely every meal should contain protein. My protein sources are chicken, specifically chicken breast, beef, fish, eggs, and cottage cheese.

8. Drink 2-2.5 liters of water a day. I don't always succeed, I just can't teach myself, but I try

With a decrease in body fat.

It's about the same, just reduce the amount of carbohydrates you eat. For greater effect, you can remove vegetables from dinner and eat only one protein. For best results, you can take fat burners. Here are a couple I've tried:

My approximate diet.

The diet is approximate. Naturally every day is a little different. From carbohydrates I choose rice, buckwheat, pasta, less often potatoes. From protein I will repeat chicken, fish, beef. You can also use cottage cheese for a snack. The only thing that I have from day to day is breakfast. I can’t go without oatmeal in the morning) Moreover, I don’t boil it, but simply pour boiling water over it for a few minutes. But this is a matter of taste, you can also cook

I measure the weight of the groats in dry form !!

Breakfast 7.00

50 grams of oatmeal in water (you can add a couple of spoons of jam or dried berries to the oatmeal)

2 boiled eggs (I eat one egg completely, and from the second only protein)

A cup of coffee + sometimes I allow a couple of slices of chocolate or a cookie in the morning

Snack 10.00

1-2 apples

A serving of protein or 30 grams of nuts.

These are two pretty good proteins. if interested, here they are: the first and second third

Lunch 12.00

A serving of salad or just vegetables

70 gr rice

100-150 grams of chicken breast

Afternoon snack 15.00

For an afternoon snack, you can eat cottage cheese, eggs or low-fat yogurt. But it's more convenient for me to eat the same as for lunch. In order not to carry a bunch of trays to work.

A serving of salad or vegetables

50 grams of rice

100-150 grams of chicken breast

Dinner 18.00-19.00

Salad or vegetables

Chicken breast

Sometimes when I really want to eat I add 20-30 grams of rice.

Second supper 22.00-23.00

100-150 grams of cottage cheese + a little low-fat white yogurt (for example, buttermilk) + sometimes I add a little dried cranberries. If there is no yogurt, then I get by with low-fat sour cream!

Since my goal is to gain muscle mass, so I eat cottage cheese before bed. So that the body does not eat muscle mass overnight. If you are aiming for weight loss, eat cottage cheese a couple of hours before bed.

As you can see, I do not starve, but I eat quite densely. Of course I have breakdowns and somewhere in the middle of the day I can grab a candy. But I'm trying to get rid of it. And of course I eat more carbohydrates on the day of my workout for energy. Since my training is quite hard.

But girls are by no means a diet. You don't need to treat it like that. This can be said to be a way of life. You just need to get used to such a diet and do not expect quick results. They will just have to be patient. I think that the first results will be noticeable in 2-3 weeks.

I also want to show you my results. Unfortunately, I cannot indicate the time frame for how much I have achieved this. Because at first I was not serious about training: I often missed it, took long breaks, did not follow my diet.That is, progress was very slow, but this was only my fault. If at first I knew what I know now and adhered to this, then I am sure the result would have been in half a year.

So now I can only show the beginning of my journey. And what I have achieved now.

Do not judge strictly, I am only at the beginning of my journey. And I am far from the ideal that I imagine in my head. But I am on the right track and I am sure that I can achieve what I have in mind!

Well now my parameters. My height is 175 cm. In the first photo (BEFORE) my weight is 75 kg. In the second photo, that is, now my weight is 68 kg. I do not count my progress in kilograms, I am guided only by the reflection in the mirror. Since muscles weigh more than fat, and now no one believes me that I weigh 68 And in general, as my acquaintances see me with whom I have not seen for a couple of years. Everyone is scared and thinks that my husband does not feed me at all. I am already tired of explaining to everyone that I eat and even more of them.

Anyone interested in more details about my workouts (for example, a workout program) write in a personal with pleasure I will answer! Thank you all for your attention!

P.S Who cares about the chicken in the photo prepared with this grill. It became just a discovery for me and delicious and quick to prepare.