Sports diet for weight loss
Sport and diet are two whales, on which are kept the perfect state of health and ideal parameters of the figure. Both women and men try to look irreproachable at any time of the year, but someone else wants to pump up their muscles. So the sports diet for weight loss includes proper nutrition and a set of regular physical exercises, fulfilling these prescriptions within two weeks, you can lose about 9-10 kg of excess weight and plunge into the world of lightness and vigor.
Only for YOU - sports diet for women
The first thing you need to know is a balanced diet before and after training.
- 5 hours before the start of exercise, eating foods rich in protein is not recommended.
- Two hours before training and 2 hours after it is impossible, only water in limited quantities.
- Protein food is better absorbed and gives remarkable results after performing special exercises.
- It is not necessary to use a lot of fluids in the classes, it will only slow down the process of removing toxic substances from the body and will damage the kidney and liver system.
Water should be without gas, drink a glass of liquid 20 minutes before the start of the exercise, and one drink each exercise every 20 minutes.
Sample menu for each day 14 day sports diet for women
For breakfast: 100 g muesli, 2 eggs, 50 grams of low-fat cottage cheese and orange smoothies.
Second breakfast: salad of fresh vegetables and fruits, a glass of unsweetened yogurt.
Lunch: 100 grams of boiled chicken and dark rice, salad of green vegetables, with a limited amount of salt and seasoned with lemon juice.
Snack: baked potatoes and unsweetened yogurt.
Dinner: 200 grams of shrimp, a salad of fresh vegetables and a green apple.
In the daily diet can be introduced boiled beef, fish, dairy products, algae, various vegetables and fruits.
During weight loss is not recommended:
- Bakery and confectionery.
- Fried and fatty foods.
- Different types of conservation.
- High-calorie vegetables and fruits, bananas are allowed to maintain muscle mass and increase energy for exercise.
- Carbonated drinks and sour juices that can cause fermentation in the digestive tract.
- Seasonings, spices, spices.
Complex of weight loss exercises
- Lying on your back, bend your knees and throw your arms behind your back. Slightly rising, try to alternately get the left elbow right knee and vice versa. Breathe in your mouth, inhale - exhale. Gradually increase the number of times and the duration of the procedure.4-8 approaches 10 times a day will be enough. Exercise helps to remove fat folds in the waist and hips.
- Lie on your side, bend your arms in the elbows and put under your head. Further on exhalation we lift the upper leg, on a breath - we lower. On 10 -15 times on each leg. Two weeks you will get slender and taut legs, podkachaete muscles of the surface of the thigh.
- We lie on our backs, stretch our arms along, our knees are bent, our legs are spread over the width of our shoulders. We raise the pelvis upward, without taking our hands off the floor. Do 10-15 times every 4 approaches. Exercise helps to deflect muscles of the back and make the buttocks elastic.
- Complete the session with sit-ups.3 sets of 15 times, and you can say goodbye to the fat folds on your buttocks. Such simple exercises at home, if you follow the above diet, will give you an excellent state of health and a beautiful fit figure.
The main thing is to conduct classes on a regular basis, not hacking, and to be purposeful.
Sports diet for men
The power supply system for men is very different from the female:
- fewer calories
- more workouts.
The power principle is as follows:
- 2 liters of fluid per day
- Eat at least 6 times a day in small portions
- There are stewed and boiled foods
- Monitor the amount of plant food, more protein, especially after regular exercise
- In preference citrus and green apples
- Brown rice, preferably steameda glass of boiling water
- Natural juices in unlimited quantities.
- STOP alcohol and cigarettes
- Sweets are replaced with dried fruits
- Not transferable, even if some products from the diet can be eaten in unlimited doses
- NO fatty, salty, baked products
- Semi-prepared foods and canned food are banned.
Sample menu for each day 14 day sports diet for men
For breakfast: 200 g oatmeal, 2 eggs( preferably protein), a glass of grapefruit juice and 50 grams of cottage cheese.
Second breakfast: fruit salad and 200 g low-fat yogurt.
Lunch: 100 g of boiled beef and dark rice, salad of green vegetables, compote of their dried fruits.
Snack: baked potatoes and unsweetened yogurt.
Dinner: 200 g of stewed fish, salad of green apples and carrots.
In the daily diet can be introduced boiled turkey, chicken, rabbit, fish, dairy products, shrimp, various vegetables and fruits.
Sports diet for weight gain
For muscle growth in the diet, protein should be predominant in a certain proportion - 2 g of protein per kilogram of your weight. For example, you weigh 80kg, so you should consume a minimum of 160g of protein per day. About 2.5 grams per kilogram of weight.
The more plant foods in the diet, the more there must be protein, which plays a major role in creating strong and inflated muscles.
During hard training, the body needs a vitamin and mineral complex, which must be used.
Sports diet for body drying
It is often used during training and athletes, athletes, bodybuilders.
The main goal is to remove fat cells from the body and create all the conditions for increasing muscle mass.
The priority in nutrition is protein food, which you can eat without restriction. Mandatory control of calories and plant foods, less fat and carbohydrates. Intensive exercise in the first place. Duration of the diet depends on the established parameters of the body and the target.
The trainer and the nutritionist must necessarily control the load and the dietary diet system.
Video about sports diet