A person's health is a mirror of their lifestyle, of which exercise, diet and psyche are an essential part. Thanks to movement, our body receives many health benefits. We flush out the toxins taken from diet and stress from our body in today's hectic times. The rush of happiness endorphins makes us feel at ease, calm and content.
The metabolism works at an accelerated pace thus improving our overall digestion, metabolism, balance of blood sugars, hormones and fat storage. Increased energy, slowed aging, vitality, a supple body or skin and a youthful appearance are commonplace 🙂
These 5 practical tips can help you get in shape and not have to hide your soft tummy in the hot months.
A person's health is a mirror of their lifestyle, of which exercise, diet and psyche are an essential part. Thanks to movement, our body receives many health benefits. We flush out the toxins taken from diet and stress from our body in today's hectic times.
The rush of happiness endorphins makes us feel good, calm and content. The metabolism works at an accelerated pace improving our overall digestion, metabolism, blood sugar balance, hormones and fat storage. Increased energy, slowed aging, vitality, a supple body or skin and a youthful appearance are commonplace 🙂
These 5 practical tips can help you get in shape and not have to hide your soft tummy in the hot months.
First and foremost, it's all about diet
It's not about any diets as many people think. If a person is used to classic home cooking with lots of food 'to taste', all they need to do is change the food for functional food, the food preparation and the quantity. It is important to eat regularly, at certain intervals, small portions and in the right proportions. Prefer home-grown food, meat and animal products raised at home, beverages without sweeteners and colourings, i.e. water, bilin teas, lemonades with fresh fruit. Lots of fibre taken in fresh fruit, pulses or vegetables should be part of every meal. It's the time of year when our garden crops, fruits and vegetables start to grow, so feel free to get cheerful about eating and storing them. A lot of people nowadays have the problem of a bloated belly that they can't cope with. First of all, it is important to try to eliminate this problem and not expect the problems to go away on their own. There are many factors that can cause this (antibiotics, intolerance to certain types of food, most commonly lactose. milk, dairy products, inappropriate food combinations, large amounts of carbonated drinks, chewing gum too often...) The older a person gets, the lactose intolerance is greater and therefore the problem occurs gradually without the person realising that dairy products have started to harm him/her. In some cases, it is enough to limit their consumption or replace them with lactose-free or minimal products. Goat's milk, sheep's milk- has several times higher mineral content, up to 5 times higher content of important vitamins B3, C and D, various plant alternatives, or cow's milk with added lactase (breaks down lactose, i.e. milk sugar). More fibre (chlorella, green barley) should be added to the diet. If you have been taking medication, add probiotics as a supplement to regulate the digestive tract.
In short, I would put the first point in two well-known statements:
"We are what we eat!" and "We live not to eat, but to live."
Aerobic movement (running, cycling, swimming, skating, hiking...) and anaerobic movement (strengthening, sprinting) is an essential part.
If you want to lose weight as quickly as possible, be sure to prefer: increased aerobic exercise (in the morning on an empty stomach, in the afternoon: time your meals so that you have a half-empty stomach. This is important for the reason that the body switches to burning fat much earlier than if you had taken some food before aerobic activity). It's different for anaerobic movement, where you need to take in a certain amount of carbohydrates (slow release) before, during and (fast release) after the workout- it depends on the intensity and time. Of course, good quality protein is a must. If we want the body to burn as much fat as possible, we need to perform at a heart rate of 60 - 80% of maximum power. A little help on heart rate: when running or performing other cardio activity, one should be able to communicate with moderate difficulty. The ideal is to alternate..
Every person is different.
We are all different in some way. Genetics plays an important role. Genetic predispositions in the family should also be looked at. According to the type of the character, the movement should also be properly distributed- Ectomorph, mesomorph, endomorph. Many times there is a body type (especially in women) where each body part is different (pear type, apple type..). These types should try to mold their silhouette mainly to their propositions and not try to resemble women who are genetically completely different. That is, not to try to train only one and the same part over and over again (for women it is usually the lower part of the body, for men vice versa...) It is best if a man finds out for himself on his own body how it works for him and what suits him. What is suitable for me, will not be suitable for you..
In fitness and bodybuilding, nutritional supplements are an essential part of
If I have to add to these three important factors (diet, exercise, genetics), it would definitely be supplements and a drinking regime, which are very often forgotten and not emphasized as much. In fitness and bodybuilding, nutritional supplements are an essential part if we don't want any unwanted catabolic processes to occur. High quality protein and Vitamin C are essential. If we want to support fat burning- Carnitine (the body's own amino acid), Caffeine (approx 200mg), Taurine, Potassium (increased need is with greater fluid loss of any kind of sport). A good addition among the foods that promote burning are lipotropics (black pepper, chilly, paprika, cinnamon, grapefruit..).
Drinking is important in terms of hydration
It is the season when the body asks for much more fluids than in winter. Drinking is important in terms of hydration, energy at the beginning of the day, accelerated metabolism, flushing out toxins, supple and soft skin (lack of it causes poor fat storage, cellulite), faster fat burning, feeling full and much more... By this we mean pure spring water, bilin teas or lemonades containing fresh fruit. A very common and proven drink is lemon water, which is suitable all year round. It is not only the type of drink that is important, but also the quantity. "Too much of anything is bad for you" and this is also true for drinks. It is important to drink a maximum of 2-3 dcl at a time, so as not to put unnecessary strain on the liver, more often, and to try to consume a larger quantity in the first two thirds of the day. By volume this is individual +- 2000-4000ml.
If you want to learn more about a healthy lifestyle, feel free to contact me, or you can attend the lectures, which will be held every week and always with a new topic in the GYMEX sports centre.
