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Много хора се опитват да си изготвят сами хранителни режими, но не знаят как да съчетаят храните. Тази статия е точно за тях. Забележка: Примерните храни и количества са съставени спрямо моя базов метаболизъм, моето телосложение, моите тренировки. Не използвайте същите количества, ако не сте наясно, какво правите. Хранителен режим през подготвителен период Забележка: Подготвителният период е период на покачване на мускулната маса. Закуска Тя трябва задължително да присъства в хранителния режим. Препоръчвам ви да направите обилно хапване, което е богато на всички хранителни вещества. Примерна моя закуска: 200 гр кисело мляко 100 гр овесени ядки 1 доза протеин 1-2 яйца (яйцата са задължителни заради мастноразтворимите витамини) Втора закуска Препоръчвам ви нещо леко: Например, 30-50 гр ядки. Обяд Tук много зависи от това за кога сте планирали тренировката си. Като цяло аз лично гледам да тренирам около 2 часа след обяда, за да мога след него да заредя с необходимите въглехидрати и белтъчини, a вечерта да хапна нещо леко, за да не потискам нивата на растежния хормон. Препоръчвам ви да хапвате бавни въглехидрати + белтъчини. Повече за предтренировъчното хранене научете в тази статия. Примерен мой обяд: 150 гр пилешко 150 гр кафяв ориз 200 мл айрян от извара Втори обяд Вторият обяд също е хубаво да съдържа повече белтъчини, въглехидрати и мазнини. Много неща при храненето зависят от това дали имате чувствителен метаболизъм, какъв тип телосложение сте. Например, ендоморфите е хубаво да хапват бавни въглехидрати, малко мазнини и повече белтъчини, докато мезоморфите могат да хапват от всичко, защото техният базов метаболизъм е бърз и се възстановяват по-бързо. Тъй като аз съм типичен ендоморф, вторият обяд ми се пада след тренировка. Веднага след тренировка гледам да заредя с един банан и доза протеин. Вторият обяд ми идва 1 час след това. Примерен мой втори обяд: 150 гр пилешко филе 150 гр кафяв ориз 500мл айрян от извара Вечеря Вечерята е хубаво да бъде комбинация от белтъчини и влакнести зеленчуци. Идеята е да стимулираме растежния хормон. Примерна моя вечеря: 200 гр риба Салата от маруля, домати и половин авокадо Така изглеждат основните ми хранения през подготвителен период, като през останалото време може да изям и някое друго яйце. Прочетете и втората част на статията ето тук. Снимка: Pixabay
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School, university and workplace - these are the places where we spend most of our week. Actually, if you think about it, a big part of our life goes at these places. The average person works 8 to 10 hours a day. If we add the transport time from home to work and back, in most cases, the hours are 12! This shows that the way we eat all this time becomes a major for our lives, and the results reflect on sports achievements and our health, both now and in the future! The truth is that somewhere at some point of our lives, aspired to achieve all we dreamed of, we forget to take care of ourselves, don’t pay attention to what we eat and begin to lead an unhealthy lifestyle. Let's look at what are the most common mistakes modern humans make in their diet and their hectic lives. How to eat properly in the workplace or at school? The most common mistake that people make is to miss one of the most important meals of the day - breakfast. In the hours when your body needs energy to keep… Read more → Nutrition School, university and workplace - these are the places where we spend most of our week. Actually, if you think about it, a big part of our life goes at these places. The average person works 8 to 10 hours a day. If we add the transport time from home to work and back, in most cases, the hours are 12! This shows that the way we eat all this time becomes a major for our lives, and the results reflect on sports achievements and our health, both now and in the future! The truth is that somewhere at some point of our lives, aspired to achieve all we dreamed of, we forget to take care of ourselves, don’t pay attention to what we eat and begin to lead an unhealthy lifestyle. Let's look at what are the most common mistakes modern humans make in their diet and their hectic lives. How to eat properly in the workplace or at school? The most common mistake that people make is to miss one of the most important meals of the day - breakfast. In the hours when your body needs energy to keep… As a result of unbalanced diet, polluted city air and water, smoking and alcohol consumption, intake of certain medications and sedentary lifestyle an unprecedented number of toxins attack our body - chemicals, pesticides and insecticides, heavy metals, preservatives, colorings, additives – this overloads organs and systems and ultimately leads to disease and weight problems. Accumulation of toxins in the body Under normal conditions toxins are "disposed" of the liver and discharged efficiently through urine, feces and perspiration. When the liver is constantly "bombarded" by outside toxins, the body fails to deal with the harmful chemicals and they find their way back in the blood. Most of these toxins are not soluble in water and in order to protect itself from the harmful effect, the body stores them in adipose tissue, whose role is to serve as a protective buffer. In addition to adipose toxins can accumulate in joints, lymph fluid, in the form of arterial plaque,… Read more → Drinking water is one of the first skills that we learn in our life. Yet, it turns out that most of us never managed to learn how to do this so as to make full use of its power. You've probably heard the rule: 8 glasses of water a day are a mandatory part of a healthy lifestyle. But when and how to drink them? Here are some valuable tips in this direction. After wake-up A glass of water early in the morning helps activate the body functions. It hydrates the body, which is dehydrated after a night's sleep. Furthermore, it stimulates metabolism and activates the work of all internal organs. An added bonus is that drinking the water before you put any food in your mouth, you are cleared of accumulated toxins. Before a meal Many people have the habit to drink water during meals, thinking that doing so they absorb food easier. But this is wrong and achieves the opposite effect - stomach swells and digestive juices and enzymes are diluted. The proper time to drink water is about 30 minutes… Read more → Losing the excess fat is not limited only to your appearance. Not only you can build a beautiful body but also improve your physical and mental health and enjoy a happy life! If you get rid of body fat, you will drastically reduce the risk of diseases such as diabetes, hypertension (high blood pressure) and many others. Achieving your ideal weight is the goal of everyone. The question is how to achieve it? If you are among those seeking answers I will tell you that the most effective method is to change your lifestyle and stop eating the so loved "fast" food (junk). Top 15 weight loss tips Balance your diet The first thing you need to do is to categorize food. You need all nutrients. If you eat only certain food groups or certain macronutrients for a long period of time (for example, many protein and less carbohydrates) we can’t say it’s a proper and balanced diet. Eat more veggies Vegetables are rich in minerals and vitamins - everyone knows it, but so many of us underestimate… Read more → Today I decided it was about time to address one of the most common questions I get: "What are the foods that burn fat?" I'll start with the question that I usually send in turn: "What exactly do you mean by" foods that burn fat "?" We shouldn’t forget that "burning" fat is a complex biochemical process taking place in the body and its activation is impossible without a calorie deficit and regular physical activity! It is absurd to talk about the existence of foods that "burn" excess fat, and their consumption alone is enough to part with them. It would be too good to be true! There is one truth and it is that there are no foods that burn fat. There are only foods with a high thermic effect, and thanks to them, we burn slightly more calories during the digestive process. Thermogenesis and thermic effect of food (TEF) “Thermal effect of food” is actually the calories that are spent on the very digestion and absorption by the… Read more → One of the myths for workout diets is that you should not eat carbohydrates and proteins in the same meal. This type of diet is known as a split meals (food combining diet). For example, according to supporters of this regime foods such as potatoes and meat shouldn’t be combined. Their arguments are that: Proteins are degraded to amino acids in the acidic environment of pepsin (a digestive enzyme) and hydrochloric acid (HCl), while carbohydrates are digested in an alkaline environment. Therefore, when consumed together, these products can’t be broken down effectively, leading to incomplete absorption of nutrients and gastrointestinal disorders. Another argument is that their combination weakens the immune system and in the long run leads to many diseases. Based on my experience and many books read behind me, I would like to share my opinion on the matter: 1. To gain muscle mass, you need to be in an anabolic (construction) state most of the time. To obtain the protein that… Read more → In the first part of the article you learned the fundamental principles in the preparation of a diet during the base period (when increasing the muscle mass). In today's article I want to talk a bit about preparing diet during training period (when burning excess fat). Diet during training period During the training period things are different. The first difference comes from the fact that you have to be mainly in a caloric deficit. This is achieved in two ways: by restricting food and / or by increasing physical activity (sports deficit). If you want to clean slowly but steadily and hold the results, I recommend a combination of both methods. Do not reduce food too much (otherwise the body enters in starvation mode and your metabolism slows down), but simply increase the volume of strength training and increase cardio. Another thing that can help is 30 minutes prior to take L-carnitine and drink green tea, which contains the amino acid l-theanine. You must comply and what… Read more → Many people try to prepare diets themselves but don’t know how to combine foods. This article is just for them. Note: Sample foods and quantities are based on my metabolism, my physique and my workouts. Do not use the same amounts if you don’t know what you do. Diet during the preparatory period Note: The preparatory period is to increase muscle mass. Breakfast It must be present in the diet. I encourage you to take a good big meal, which is rich in all nutrients. Breakfast example: 200 g yoghurt 100 g oat flakes 1 dose of protein 1-2 eggs (eggs are required for fat-soluble vitamins) Second Breakfast I suggest something light: 30-50 gr nuts for example Lunch Here it depends on when you planned your workout. Overall I personally try to train about two hours after lunch, so I can obtain the necessary carbohydrates and proteins, and to eat something light in the evening so as not to suppress growth hormone levels. I recommend you eat slow carbohydrates + protein. Read more → If you've ever tried to limit consumption of sugary foods, you may have realized how difficult this is. Most people don’t even confess that they can’t live without chocolate, ice cream, waffles, croissants... Recent studies show that hunger for sweets is not solely due to a lack of motivation - there are a series of biochemical processes that explain why we can’t give up sugar. Modern food industry I would hardly surprise you if I tell you that the food we eat today have nothing to do with those of the past. Instead of being grown naturally in nature, modern food is produced and modified in factories and plants. Many of the sweet products on the market contain almost no natural nutrients - only refined ingredients such as wheat flour, white sugar, harmful sweeteners (glucose-fructose syrup, aspartame, etc.), Hydrogenated fats, and others. And to give them a nice look a bunch of artificial flavors and preservatives are added. The aim of manufacturers is to create… Read more → In the first part of the series we talked about the reasons for cellulite to appear and which are the strategies to prevent it. Now it’s time to answer the more complicated question: How to deal with cellulite if it has already appeared? The only sure thing is that the five rules for a healthy life we talked about last time need to become everyday laws for anyone who wishes to improve the looks of affected areas. Start with the main and easiest things: 1. Always be well hydrated Every day, the human organism loses at least two liters of water through the main functions like sweating and urinating. This indicates that at least the same amount of liquids must be taken daily in order to have a balance in the body. For the circulatory and lymphatic system to function properly we should regularly take liquids. Thus, the body is able to discard toxins which are the main reason for the formation of cellulite. The next step is to pay attention to your eating habits. Eliminate trans-… Read more →