Fitness Guide and Diet Tips

Archive for the ‘Diet’ Category

If you love rice, and you can not go a day without consuming and need to lose this diet is ideal.

Rice is a carbohydrate, provides 300 calories per 100 grams, but if you add sauces, fried or greasy accompaniment can triple your calorie intake, so it is associated as a food “fattening” because it is a myth like many others, it is not fattening but the accompanying rice.

Brown rice is healthier because it provides plenty of fiber, the fiber is very necessary for the body to maintain the cleanliness of the entire intestine, which is an important factor in maintaining the immune system.

Fruits provide vitamins, minerals, simple carbohydrates, fructose and natural fiber your body needs.

RICE DIET AND FRUITS TO LOSE WEIGHT UP TO 2 KG PER WEEK:

Directions:

Consumption of rice per day: 300 grams. spread over 2 meals, or 150 grams at each meal, preferably choose brown rice.

I measure the amount if you do not own a measuring cup?: 4 tablespoons of rice equivalent to 100 grams. For each meal is 6 tablespoons of rice.

Banned sugary drinks and alcoholic.

Replace sugar with sweetener.

MENU:

BREAKFAST: preferred Infusion (tea, decaffeinated coffee, malt, green tea, mate) with skim milk with sweetener + 1 integral cookie spread with cream cheese + 1 egg.

MID-MORNING: Fruits to election unless bananas / bananas, citrus preferably choose calcifying we eat at breakfast.

Lunch: 150 g rice (preferably brown) boiled with half a can of peas thoroughly washed and drained, sliced ​​boiled carrots to taste, broccoli and tomatoes., Seasoned with 1 tablespoon sunflower or olive oil and a pinch of salt, if sorry surly add pepper. Dessert: 1 serving gelatin diet with fruit.

Mid-afternoon: Fruits

Snack: 1 can tuna natural girl + 1 slice of bread or 2 whole-grain crackers.

Dinner: 150 g rice (preferably brown) with an omelet 2 eggs and 100 grams of mushrooms with oregano and salt (low, so no liquid is retained), held in a Teflon pan with vegetable spray or extra virgin olive oil . Dessert: 1 peach and 1 orange or 2 pieces of fruit in season.
When the rice is not seasoned with anything, it can be mixed with mushroom omelette and lend their flavor.

Note: Do not mix the rice with meat of any kind (fish, beef, poultry, etc..) In the same meal.

If you’re hungry eat: fruits and / or vegetables such as carrot sticks, celery.

A very frequent case is not desperate to lose weight after you’ve tried every diet and for having.

“Not an ounce,” is the typical sentence in these cases, leading the person to a state of frustration which then turns into resignation and continue to remain overweight.

It is therefore necessary to arm the Plan B:

Plan B is to find out why they are thin, may be due to several factors including:

* Wanting to lose more than what the texture of the body needs to stay healthy, in this case is then required to perform a proper physical training for toning and shaping and slimming.

* Glands malfunction. There are many people who do not know that your thyroid gland is not working properly, never made an endocrinologist examination and that surely is the cause of their weight. That most diets do never fail to move “Not an ounce.”

* Another cause may not include all food consumed per day and small snacks are really adding super caloric overboard throw the effort, so it is important to keep a daily food and drink, time, size and caloric amount if you can (looking at the nutritional information of each packet).

In a week you will know what foods these eating without realizing it and you can make the appropriate adjustments to improve your diet plan and thus achieve the goal.

Feeding vegetarians do not include meat of any kind, there are vegetarians who eat only vegetables and others that include eggs and all dairy products, this type of vegetarians are called Ovo-Lacto Vegetarian.

This diet is designed to lose weight 1.5 kg per week, is a diet that can be taken as dietary habit because it contains all the nutrients the body needs and can also be physical activity without feeling weak.

If you have the goal of losing weight 6 kilos per month , which is a great brand to go down, this diet is ideal.

In addition to weight loss you will see changes in the skin and hair will become more healthy, shiny and bright.

INDICATIONS:

* Replace sugar with sweeteners, Stevia is preferably of plant origin.
* Non-alcoholic beverages, soft drinks (including light) on the prepare in the sugar.
* Eat freely: water, water with lemon, natural fruit juices (preferably citrus), Infusions: mate, tea, coffee (try the decaf), herbal tea, malt, mate, and so on. no sugar.

* It is important to become aware that exercise is necessary because when you tend to be thin flaps of skin, this does not happen to the best plan is to make a diet to lose weight slowly and long-term exercises to tone all the muscles, in this way gives you time to accompany the skin gradually thinning, exactly as was done in the process of fattening.

On this page you great workouts to do at home.

VEGETARIAN DIET TO LOSE WEIGHT 1.5 kg per week (per month: 6 KILOS)

BREAKFAST: Choose an option:

-1 Cup of skim milk with preferred infusion (tea coffee mate, etc.) Sweetened or single + 2 toasted whole-grain breads and low-fat spreadable cheese 1 teaspoon jam on each bread light. 1 medium apple.

- 1 cup milk infusion paddle desc choice (coffee, tea, mate, etc..) Sweetened or single + 2 slices of bread mold melted fat cheese + 1 medium apple.

- 1 cup milk infusion paddle desc choice (coffee, tea, mate, etc..) Sweetened or single + 1 medium fat cheese croissant baked + 1 medium apple.

LUNCH: Choose an option:

- 4 thick slices of boiled pumpkin 2 + 1 egg omelet made in teflon skillet with cooking spray (if you have no access to cooking spray you can put a little oil in a vaporizer, but add a few drops of oil on the pan and a paper towel as you go through the whole pan + 1 portion of fruit + gelatin diet sweetener preferred Infusion or alone.

- Complete with salad: 1 bowl of lettuce, tomato, onion and bean sprout boiled corn + 1 + 2 + 1 boiled egg diet gelatin. Infusion preferred.

- Media stuffed squash (cut squash lengthwise, boil it or put it in the oven to cues, then add diced onion with cheese, corn grains and spices of your choice, sprinkle with a few strings and bring the oil furnace + 1 serving of fruit salad.

SNACKS:

Infusion + 1 favorite low-fat yogurt with sweetener + 1 full fat cheese biscuit.

DINNER: Choose an option:

- 1 cup light vegetable broth + 2 pies or 1 serving of vegetables + 1 tart fruit.
- 1 cup light vegetable broth + 1 can of peas + carrot, grated hard-boiled eggs + 2 + 1 fruit.
- 1 cup light vegetable broth + 100 gr of cooked brown rice + vegetables (cauliflower, broccoli, beans or beans, pumpkins, etc..) Infusion preferred sweetener.

NOTE: Lunch and dinner are interchangeable.

A daily intake of 1200 calories if you choose your food is a good option for weight loss between half to 1 kilo a week without feeling hungry or feel weak.

It is important to remember that it is best to plan long-term weight loss so give the body time to gradually return to normal, without the hideous skin flaps.

For this to happen it is necessary to supplement the diet with exercise according to each body need, this page has lots of options for exercise routines to burn fat much as for toning the muscles.

INDICATIONS:

* Have a motivation.
* Replace sugar with sweetener, Stevia is the best option is vegetable.
* Non-alcoholic beverages, the light, sugars, prepare, and so on.
* Free drinks consumption: Water, water with lemon, sugar-free herbal teas.

1200 Calorie Diet: Sample Menu

BREAKFAST: 1 cup (200 ml) skim milk infusion (coffee, tea, mate, etc..) Sweetener (46 calories) + 2 slices of bread wheat toast spread with spreadable cream cheese (1 teaspoon of tea for each toast) = 228 cal + 1 medium apple (55 cal) Total breakfast: 329 calories.

Lunch: 250 g of meat (chicken without skin or bone, meat type or defatted chicken breast or fish) + raw or boiled vegetables salad (the amount you want) only seasoned with 1 teaspoon of oil and vinegar or lemon. Total: 350 calories.

Snack: 1 low-fat yogurt (80 cal) + 1 portion gelatin diet (10 cal per serving) with fruit (40 calories) + Infusion preferred sweetener (Cafe: 40 calories, Tea: tea and water do not provide calories, mate : Does not add calories, herbal teas: it adds no calories).
Snack Total: 160 if you take the coffee.

DINNER: 1 / 2 can of canned peas: 60 cal + 2 beaten eggs in omelette: 180 cal (made of teflon skillet with vegetable spray (can not incorporating peas) + half medium tomato (25 cal) + Lettuce (a bowl full) = 24 cal seasoned with 1 Tbsp. oil and vinegar.

The oil is added that adds calories to salads, for example, 1 tablespoon oil has: 108 calories either olive, corn or sunflower oil.

Citrus diet lose weight quickly. This diet is based mainly on fruit citrus, to increase antioxidants in the body.

Fruits such as oranges, grapefruits, lemons, kiwis, tangerines, contain minerals such as calcium, potassium, iron and phosphorous that act on localized fat.

A continuation a demonstration how to make the diet, but can vary among other fruits:

oranges, tangerines, oranges, lemons, grapefruits, melons, kiwis

Monday

Breakfast

1 infusion to taste
1 glass of grapefruit juice and orange
1 apple

Food

1 serving of lean pork seasoned with lemon juice
1 orange
Picnic
Fruit salad to taste (may add some sweetener but never white sugar)

Dinner

1 cup vegetable broth
1 cup of brown rice
1 grapefruit with sweetener

Tuesday

Breakfast

1 yogurt with cereal grain
1 glass of grapefruit juice with orange

Lunch

1 chicken breast, grilled and seasoned with lemon juice
Watercress salad dressed with oil olive
1 kiwi and 1 yogurt

Picnic

1 tea or coffee with skimmed milk

Dinner

1 piece of lean meat
Tomato Salad
Tangerine with yogurt

The brand new, revolutionary P90X2 from Beachbody has three different versions available;  P90X2 Basic, P90X2 Deluxe and the P90X2 Ultimate. The basic edition has the twelve workout DVDs, a fitness guide, a nutrition guide and a calendar to keep track of your workouts. The deluxe version includes a foam roller,one stability ball and two medicine balls and the Ultimate version substitutes a  RumbleRoller instead of foam roller, and also includes Tony Horton’s Powerstands.

Which version should you buy? The basic version is obviously the least expensive so if money is an issue, stick with the basic version. It really is all you need to get started. The medicine balls are for the cardio workout, not everyone needs or wants to use them but they do shake things up. Tony Horton’s PowerStands are a must if you are prone to wrist and hand strain while doing pushups.

The P90X2 is an excellent workout with or without the bells and whistles. If you are in fairly good shape but never did the P90X workout, stick with the basic version of the workout. You can always buy push up stands and medicine balls later on. In the cardio workout, you would be swinging a medicine ball around so you can basically substitute anything safe of equal weight. In the PX902 videos, Tony is shown using tall metal push up stands. The metal pushup stands are not included, a plastic, shorter version is sent now with the workout program. Should you want metal pushup stands, you will have to buy them elsewhere although they are difficult to find.

What really counts are the workout DVDs, there are no substitutes for Tony’s amazing program. If you want results for your efforts, nothing works like P90X2. It doesn’t matter which version you buy, the same science is behind the program.

When we decided to start a diet, we must necessarily be aware that we may modify our eating habits and our lifestyle.
Weight loss is not always immediate, a healthy diet is one with which we learn to acquire proper dietary habits coupled with some type of physical exercise and not one with which our health can be jeopardized.

In order to help in this arduous task a few tips that have lost:

Do you think put a picture on the fridge to start the diet? This will remind us of our purpose, if we add other pictures can also make a difference while we are achieving your goal.
Another good idea is to write down the reasons why we lose weight, anything goes from entering that beautiful dress for the wedding of a friend to look nice for our love partner.

Once the target is drawn in setting up a food order:

Remember to eat five times a day: The three meals snack mid-morning and mid afternoon. Luggage pick between meals!
For proper digestion of food we eat sitting, calmly taking the time to chew each bite correct, this will make full before us that if we eat in a rush.
The breakfast is very important, has shown that people who skip breakfast are consuming more calories a day, just some fruit, toast and yogurt and have enough energy to start the day.
Avoid frying or heavy sauces, cooking grilled or steamed them less does not mean flavor, natural spices and olive oil can create sauces as well as help combat overweight so fabulous highlight the natural flavor of meat and vegetables.
Drink at least two liters of water a day is essential, light drinks are also valid.
After eating, brush your teeth immediately, by taking away the taste of food does not think much on it, plus we will be protecting our teeth.

Finally, remember that exercise is the perfect complement to good food, we should not necessarily spend hours in the gym, walking, dancing or climbing stairs are equally valid options.

Those who have tried dieting to lose weight we know that is not easy to maintain the strength of will, often attempting to lose a few kilos can be more than a sacrifice, a real torture, especially if after a few days did not see any result, immediately began to think that we must be doing something wrong.

There are some basic rules to ensure that a diet really work, beyond being strict with our diet by following these tips can make the path taken more bearable and we can achieve a reduction of volume to safe passage.

Most diets allow us to choose between different combinations of food, you better do a list of our favorite combinations and choose those that contain fewer calories, so we can plan a menu more effective.
When preparing our food is nothing better than to choose the healthiest way and for that we need not use oils or fats, cooking on the grill or oven, it is true that it takes a little longer, but it will help to significantly reduce calories.
As we have heard many times drinking water is fundamental to any scheme, try drinking the most of it in the morning and avoid it while eating, since it increases our appetite and could ruin your diet.
The fiber is very important for good digestion and to feel satiated, you choose for your diet products containing it.
Remember it is normal to feel a craving, rather than repress, indulge occasionally but do not forget to compensate with the next meal, which does not mean you should skip it altogether, but to reduce the portions and calories, then, it remains with your diet normally.

Finally, we must be careful with so-called “miracle diets” These do not exist! trying to lose weight also makes fleeting lose a significant amount of fluid and thus could be removing important minerals for the proper functioning of the body, it is essential that any diet is supervised by a professional.

Many variables influence the effectiveness and success of a diet to lose weight. You can have an excellent diet, but if you do not respect the lots and their size, the result of such a diet would not be expected. So if you want to lose weight is very important to know how to determine the portion size on a diet to lose weight.

Besides the quality of food is important to know and abide by the portions of the diet to lose weight , otherwise the diet could fail. It is no use to eat 2 plates of rice, although this cereal contains fiber and is permitted in a diet to lose weight because you’re providing not only fiber, but too many calories.

To learn how to determine portion sizes, it is important to equivalence with items you normally use in the kitchen, though without food.

Lots of diet

Cheese: Cheese scoured compact: 60 grams (equivalent in size to a music cassette) or low-fat spreadable cheese, 4 tablespoons.
Milk or low fat yogurt: 1 cup or 1 cup.
Egg: 1 unit can be replaced by a piece of meat.
Meat: The suggested serving is between 200 to 350g. Roughly equivalent to 1 medium chicken breast, 1 serving of red meat burger size 1 large or 2 medium fillet of hake.
Vegetables: Green leafy vegetables, celery, cucumber, tomato, green zucchini, cabbage, garlic, peppers, eggplant dishes up to 2 medium per day. Vegetables such as onions, beans, palm hearts, leeks, beets, carrots, artichokes, pumpkin or squash, 1 medium bowl 1 large cup. Vegetables such as potatoes or sweet potato is a small unit. These last two tubers can replace cereals.
Fruit: 3 to 5 fruits medium, for example: apple, peach, orange, grapefruit, tangerine, plum and pear. In the case of strawberries, grapes, raspberries, blueberries, etc., these three fruits equal 1 cup or 1 ½ cup depending on size. In the case of banana 1 small unit and in the case of figs 2 small units (it is advisable to eat with some frequency, say 1 every 2 weeks). F As for dry roads, the portion is 1 handful and no more than 3 or 4 times a week.
Seeds: 1 or 2 teaspoons ground or whole seeds.
Grains: 1 cup cooked cereal.
Vegetables: 1 cup 200 gr. Of cooked vegetables. They can replace meat or egg.
Breads and biscuits, bread, 3 or 5 slices low-fat crackers or 3 low-fat cookies.
Oil: 1 tablespoon 0 3 teaspoons of oil, just to spice up meals.
Sweet light: 1 tsp.
Sweeteners: at ease.
Herbs, spices and condiments, to taste. Only salt consumed with caution, if high blood pressure or fluid retention.
Infusions: 3 cups.
Defatted broth, light: a will.
Light seasoning or dressing : 1 tablespoon.
Drinks: water at will, soft light 500 cc.
Gelatin light: at will.

If your belly is very big and you feel that pants burst, here is the quick cure for the swelling and to work on finding a flat stomach .

The swelling is due to the high water retention in tissues and its magnitude could be 1 to two kilos, this is located in the stomach, breasts and hands. One of the most common causes is the per-menstrual syndrome, during which almost 90% of women gain weight due to fluid retention. Another cause is the excessive consumption of salt that produces the need to consume more water. However, you can deflate and here are some tips to do so.

1. Hydrate and download
   Although it seems contradictory, drink at least eight glasses of water a day, the water will accelerate the digestion and thus the elimination, while eliminating the abundance of salt in your system.
2. Exercise
   An exercise routine causes your body to eliminate excess fluid by sweating and also helps to speed up digestion and cheer when exercising the muscles responsible for moving food to do it more quickly. It is recommended 30 minutes of aerobic exercise four times a week.
3. Eat less salt
   Salt makes you retain fluid so you should avoid consuming it, also canned, soy sauce and some seasonings are sources of salt, mineral water and also all processed foods are low in fat though.
4. Minerals consumed
   There are two minerals that help in the battle against swelling: calcium and magnesium, taking adequate amounts of these minerals the body expels the abundance of salt. The suggested dose is 1000mg Medical calcium and magnesium per day is needed between 200m and 500 mg. daily. Taken together is not recommended.
5. Consume plenty of fiber
   Foods that are high in fiber aid digestion, so less water you retain. It is suggested to consume 20 to 35 grams of fiber daily. Is currently recommending the consumption of flaxseed is rich in fiber, this is among the ingredients of breads, cereals and so on. You can also add the fiber to juices and salads.
6. Do not use diuretics
   These can cause loss of potassium and magnesium, which would prevent your muscles to function properly and cause headaches and in some cases heart problems and kidney.
7. Do not drink stimulants
   Excessive caffeine or alcohol is a cause of inflammation, also the doubly problematic sodas containing caffeine are dehydrating and phosphorus that can inflame the lining of the intestine, making you feel more bloated.
8. You can take the pill
   The pill helps helps reduce inflammation, stabilizing the levels of the hormone progesterone, which leads to swelling from water retention.
9. Avoid hard to digest foods
   Try to reduce the consumption of foods difficult to digest, such as those very high in sugar and fat because they can settle in the intestines causing bloating and constipation.