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Author: Ola Thomas | Category: Diet & Nutrition
“Can I eat after 6 pm?” Is the most common question I get asked.
I answer: eating after 18.00 is not only possible, but also necessary. And that’s why. (more…)
11 Oct 2020
Author: Ola Thomas | Category: Yoga
Often a woman, having learned about her pregnancy, is ready to immediately give up on herself and her figure. She loses all control over her lifestyle and diet, allowing herself everything that the capricious “pregnant” organism only wants.
In addition, most pregnant women are of the wrong opinion that physical activity during this period of life is highly undesirable and stop visiting the fitness center. As a result, after giving birth, having gained extra 10-15 kilograms, a woman struggles with them with difficulty, trying all kinds of diets.
Above all, if you want to stay healthy and lean as a mom-to-be, you need to develop the right eating and fitness habits. Special exercises for pregnant women will help you to maintain the tone and physical shape throughout the pregnancy.
In general, a healthy pregnant woman is recommended to exercise daily for up to an hour. However, it should be remembered that if you feel unwell, the exercise should be reduced or stopped altogether. If you are starting to play sports for the first time, you are probably asking the question “Which sport to choose?”
When choosing the type of training, it is worth considering that during pregnancy the hormone relaxin is produced in the woman’s body, thanks to which the pelvic bones soften and pass during childbirth. Loose ligaments are less effective at restraining joints when you jump or stumble over something. Therefore, you do not need to get involved in sports, in which you have to make sudden movements and keep balance.
07 Oct 2020
Author: Ola Thomas | Category: Yoga
Perhaps you have more than once come across the opinion that pregnant women should not strain, lift things heavier than an orange, and generally move a lot. Many of you gave up sports and fitness during pregnancy, fearing to harm your baby or yourself. As a result, due to the sedentary period in your life, you have gained extra pounds and cannot get rid of them even after pregnancy.
We are in a hurry to please and dispel your doubts: fitness is not only not harmful for pregnant women, it is extremely necessary for them! And among the many ways to stay fit during pregnancy, you will definitely find one that you like.
FITBALL + DUMBBELLS = GREAT WORKOUT!
One of the most common reasons for quitting fitness is a lack of funds. However, who said training should definitely empty your wallet? For example, when doing fitness during pregnancy, you can use a gym ball – fitball. Combining fitball exercises with dumbbells will help you strengthen the muscles in your shoulders, arms and back. In turn, strengthened muscles will relieve you of the back pain that so often occurs during pregnancy.
CHOOSING A FITBALL
Fitball for pregnant women strengthens the pelvic floor muscles, and also develops coordination, balance and increases the functionality of the body. The correct size of the ball is essential. Below are the dimensions of the fitball, depending on the height.
Height less than 152 cm – diameter of the fitball is 45 cm.
Height from 152 to 165 cm – fitball diameter 55 cm.
Height from 165 to 185 cm – diameter of the fitball is 65 cm.
Height from 185 to 202 cm – fitball diameter 75 cm.
Height over 202 cm – fitball diameter 85 cm.
TREADMILL
Walking on a treadmill is the simplest and safest method of maintaining tone and fitness. This is considered a lightweight form of fitness since the positive effects of walking on the body are not immediately felt.
The most important thing to consider when doing treadmill walking is comfortable running shoes. When purchasing a shoe, pay attention to the material from which it is made, as well as the flexibility of its sole.
YOGA FOR PREGNANT WOMEN
If you did yoga before pregnancy, pregnancy is not a reason to quit exercising. On the contrary, the practice of yoga will be a great alternative to other activities. Yoga helps to eliminate many of the unpleasant moments that accompany pregnancy. If you have never attended a yoga class before, then it is not recommended to start classes in the middle of pregnancy – you risk getting injured.
Improper exercise technique during pregnancy can harm the developing fetus. Therefore, while practicing yoga, try to follow these guidelines. You are contraindicated:
Bending forward from a prone position
Difficult poses (such as backbends)
Any inverted poses
05 Oct 2020
Author: Ola Thomas | Category: Fitness
The benefits of freshly squeezed vegetable and fruit juices are obvious and undeniable. Drinking fresh juices fills our body with vitamins, minerals, valuable substances and microelements, gives new strength, which is impossible to get from commercial juices from a pack, in which, as a rule, a large amount of sugar is added. In addition to useful chemical properties, freshly squeezed juices (fresh juices) are simply pleasant to drink, and they are absorbed by the body much faster than just a raw fruit or vegetable. A glass of juice can sometimes even replace a whole meal and quench your thirst, while leaving behind a feeling of light satiety.
Any freshly squeezed juice contains organic compounds (sugars, acids, etc.) that help to cope with many diseases. For example, using juices, you can strengthen the body’s immunity, improve intestinal motility, metabolism , strengthen the nervous system, and so on. Some juices speed up the process of losing weight due to the content of fat burning elements.
ORANGE JUICE
Freshly squeezed orange juiceOrange juice is a classic among freshly squeezed juices. It contains a large amount of vitamins (A, B, C, K, E), as well as amino acids and trace elements (potassium, calcium, phosphorus, copper, iron, magnesium, zinc). Orange juice improves bowel function, removes toxins, reduces decay processes, improves appetite and digestion, strengthens blood vessels; it is also one of the lowest calorie juices. Orange juice is recommended for use in liver diseases, atherosclerosis and hypertension. Contraindications: stomach or duodenal ulcer, bowel upset, gastritis with high acidity.
GRAPEFRUIT JUICE
Freshly squeezed grapefruit juiceGrapefruit contains nutrients such as carbohydrates, sugars, dietary fiber, fats, protein, vitamin B1, riboflavin (vitamin B2), vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin C, calcium, iron, magnesium, phosphorus , potassium, zinc, manganese. In particular, grapefruit juice is useful for physical and mental stress – it strengthens the central nervous system and helps to get rid of lethargy, drowsiness and dizziness. Consuming fresh grapefruit juice well removes excess fluid from the body, activates the fat burning process, contributing to weight loss and cleansing the body of toxins. Recommended for people with poor digestion, salt deposits, high blood pressure and liver problems. If you have insomnia, overwork and lack of appetite, grapefruit juice will definitely help you.
APPLE JUICE
Freshly squeezed apple juiceApple fresh contains vitamins C and P, potassium, calcium, iron, copper, manganese, cobalt, zinc, nickel salts. Apple juice pectin with pulp normalizes bowel function. In addition, freshly squeezed apple juice contains phytoncides that fight the causative agents of dysentery, Staphylococcus aureus, Proteus, and influenza A viruses. Doctors also recommend eating apples in the period after a heart attack. Freshly squeezed apple juice strengthens the cardiovascular system well, is useful for people of mental labor. A big plus of this fruit is that you can drink juice from it without harm to health in fairly large quantities – up to one liter per day. Freshly squeezed apple juice is contraindicated in case of exacerbation of gastritis, peptic ulcer and pancreatitis.
PINEAPPLE JUICE
Freshly squeezed pineapple juicePineapple juice is used in various diets, and is also a source of vitamin C and minerals – potassium and copper salts. This juice is relatively rich in calcium, magnesium, phosphorus, iron, vitamins B1, B2, PP, provitamin A. Pineapple juice is recommended as a remedy for kidney diseases, tonsillitis; it has a positive effect on the functioning of the pancreas, stimulates intestinal activity, promotes the disappearance of age spots and removes fluid from the body. In addition, freshly squeezed pineapple juice contains a unique natural substance – bromelain, which is an excellent natural fat burner and rejuvenates the body.
PEAR JUICE
Freshly squeezed pear juiceFreshly squeezed pear juice contains carbohydrates, organic acids, tannins, as well as vitamins C, P, carotene, many trace elements – vanadium, molybdenum, nickel, fluorine, iodine, etc. Pear juice is a good diuretic and has a bactericidal effect on the entire body. Pear juice is recommended for people with a tendency to diseases of the circulatory system and kidney problems. Pear fresh contains a large amount of pectin compounds that improve bowel function and digestion in general. It also regulates digestion, has antiseptic, antibacterial and analgesic effects.
CARROT JUICE
Freshly squeezed carrot juiceFreshly squeezed carrot juice is one of the healthiest and most vitamin-rich juices. It contains a lot of beta-carotene, B vitamins, potassium, calcium, cobalt and other minerals. All this makes carrot fresh juice especially useful for children and people with weak immunity and problem skin. It is known that carrots containing beta-carotene are very beneficial for eyesight, and this substance is concentrated in juice. However, in order to absorb it, you must definitely eat something containing fats. Therefore, a little heavy cream is often added to fresh carrot juice.
MANGO JUICE
Healthy mango juiceMango contains a whole range of nutrients: sugars, vitamins B1, B2, B5, B6, folic acid, vitamins E, D and C. The amino acid of freshly squeezed mango juice includes 12 amino acids, some of which are essential. By consuming freshly squeezed juice with the pulp of one or two mango fruits per day, you can significantly increase the elasticity of the vascular wall, and the high iron content in the fruit can improve hemoglobin indices in anemia. The juice of ripe, juicy mangoes should be used for various diseases of the organs of vision, as a vitamin complex, for disorders of the gastrointestinal tract, as well as for the prevention of cancer.
01 Oct 2020
Author: Ola Thomas | Category: Food Facts
Having made the decision to lose weight, a person thinks little about the nuances of his own weight loss. Of course, there are certain undeniable principles to help you lose weight. However, it is still worth figuring out which tricks will bring you closer to your intended goal faster. And one of these tricks is to take into account your gender when choosing certain foods since male and female nutrition is different.
Unfortunately for the beautiful half of humanity, the male body is physiologically designed so that it is easier for him to burn fat than the female. This is due to the fact that the structure of the female fat cell is larger than the male – as a result, women lose weight much more slowly than men, and gain very quickly. In addition, a woman’s body contains more fat-forming enzymes that store fat.
The reproductive function of the female body is another “weighting agent” on losing weight. The sex hormone estrogen affects the activity of fat formation in a woman’s body. That is why a woman is gaining weight during maturation, pregnancy, and taking hormonal drugs. This is a prerequisite for women’s health.
Regulate our diet and visit the fitness club more often, because, as a rule, a man burns more calories during the day than a woman. Another aspect is the attitude towards food. The man eats to eat. Most often it is protein (meat), which serves as a building material for muscles, which, by the way, are more in men. The woman, on the other hand, pays more attention to carbohydrates – cereals, vegetable salads, etc. Moreover, we are all familiar with the situation when a woman seizes stress with sweet buns or ice cream.
By fundamentally changing your attitude to food – eating to live, not living to eat – you will be able to defeat endless hunger. Distract yourself with something, choose something to your liking: visit a beauty salon (do you really want your new hairstyle to fade against the background of fat folds?) Or go to a dance (liberation and love for your own body is another condition for successful weight loss).
29 Sep 2020
Author: Ola Thomas | Category: Health
Many athletes go to the gym with the goal of gaining muscle mass. So that exhausting workouts are not in vain, the daily diet should include a fairly large amount of protein and carbohydrates. The modern rhythm of life does not always allow you to adhere to this plan. And here a gainer comes to the rescue.
Gainer – sports nutrition with a high carbohydrate content. Their complex combination with proteins contributes to the gain of muscle mass and accelerates recovery after training.
The most common version of the gainer contains carbohydrates and proteins in a 3: 1 ratio, but there are other options: 1: 1, 2: 1 and 4: 1.
The higher the number of proteins in the composition of the gainer and the lower the number of carbohydrates, the closer it is in its properties to protein. When using such a gainer, the risk of “getting fat” is much lower than in the classic versions of the mixture.
Also for assimilation of the product, the gainer contains digestive enzymes and a small number of unsaturated fats.
A gainer is an indispensable supplement for thin people when gaining muscle mass. Ectomorph athletes will be able to quickly gain the desired weight and get in shape with it. The gainer will help football players, basketball players, and track and field athletes overcome prolonged aerobic loads. Also, a protein-carbohydrate mixture is useful for thin girls, whose goal is more appetizing forms.
Correct regular consumption of protein-carbohydrate mixtures quickly provides athletes with the required amount of energy and has a positive effect on weight gain.
Keep in mind, however, that high carbohydrate intake can lead to unwanted weight gain. The fact is that carbohydrates are deposited in fat much faster than proteins. Therefore, it is important to immediately decide for what purpose you are going to take a gainer. If the goal of your trips to the gym is to lose weight, then it is better to pay attention to sports nutrition for weight loss.
Table of the average daily intake of carbohydrates per 1 kg of body weight (grams).
| slimming | maintaining weight | weight gain | |
| The man | 2-3 | 3-4 | 4-5 |
| Woman | 2-2.5 | 3-3.5 | 3.5-14.5 |
Most often, beginners wonder how many grams of a gainer to drink per day and when. It is best to consume the shake immediately after training. In the first half-hour after exercise, a “protein-carbohydrate window” opens – a period of time when the body is in dire need of rapid saturation with nutrients. Taking a protein-carbohydrate mixture after workouts protect muscles from catabolism and restore strength.
To grow muscle mass, you need 4-5 grams of carbohydrates per 1 kg of body weight per day. To find out how many carbohydrates are in one serving of a gainer, just look at the product packaging. Typically one serving is about 40 grams of protein and 100 grams of carbohydrates. However, the proportions in mixtures from different manufacturers may vary. Most importantly, do not forget that you already get the lion’s share of carbohydrates during meals.
For people who are prone to overweight, it is enough to take a gainer once a day or even replace it with protein. But for athletes who are prone to thinness, it is recommended to use the supplement at least 2 times a day. For example, before and after training.
Athletes with a fast metabolism can take it at night for more effectiveness. On rest days, it is recommended that you limit yourself to one intake of a protein-carbohydrate mixture or refuse it altogether.
Just mix the gainer with water, milk or juice in a shaker. The amount of liquid added is at your discretion. Just do not dilute the gainer in boiling water under any circumstances! Protein denatures in hot water and loses its properties.
The gainer goes well with amino acids, creatine, protein and vitamin-mineral complexes. The most common combination is creatine and BCAAs.
First of all, creatine is produced in our body from protein amino acids. The rest of the creatine comes from food. The problem is that even foods with a high content of creatine are too little for the human body. Even for people with low levels of physical activity, this amount may not be enough.
The value of creatine is that it speeds up energy metabolism in muscle cells. The standard dosage per day is approximately 5 grams. You need to consume a portion at one time, so the most convenient way to combine a gainer with creatine is to mix them in one cocktail. It is better to drink such a cocktail immediately after training.
BCAAs are a complex of amino acids that are not synthesized by the human body. These elements increase endurance and are simply indispensable for building muscle tissue. In addition, amino acids slightly increase testosterone levels and have a positive effect on blood sugar.
It is also recommended to take BCAA amino acids after training, 15-20 minutes after using the gainer.
Eating high-calorie gainers without physical activity will only lead to one thing – excess weight. It is unlikely that such a result will bring positive emotions.
20 Sep 2020
Author: Ola Thomas | Category: Fitness
Is physical activity allowed during pregnancy? Of course. Moreover, they are useful, but with a number of reasonable precautions. For expectant mothers of all skill levels, walks in the fresh air, swimming in the pool and exercises with fitball will be useful. (more…)
18 Sep 2020
Author: Ola Thomas | Category: Health
What can you not do without if you are firmly on the path of a healthy lifestyle? Fitness trainers and nutritionists from all over the world are in solidarity with each other – first of all, you need to understand what a food diary is and how to keep it correctly. Let’s see why balanced nutrition is so important for women, why you need to make a menu every day and how it will affect the achievement of your goals – for example, weight loss.
The concept of “proper balanced nutrition” means the totality of food that makes up the daily diet and ensures that the body receives the optimal amount of nutrients.
A nutritious and healthy diet is based on 2 key factors:
It is important to understand exactly which nutrients contribute to the total calorie content of the daily diet. The amount of carbohydrates and proteins must exceed the intake of fats.
You can keep a rational nutrition diary both independently and with the help of a personal trainer or nutritionist.
The second option is more preferable – a specialist will analyze your physiology, take into account your goals, medical indications and your personal eating habits. As a result, you will receive an individual menu with recommendations on how it can be further developed and adjusted. After that, you can keep a diary yourself, as you will understand how many calories your body needs and what the balance of nutrients in the daily diet should be.
The goal is to reduce weight and subcutaneous fat while preserving muscle tissue.
| Time | Name | Weight (gr) | Calories | Protein | Carbohydrates | Fats |
|---|---|---|---|---|---|---|
| 9:00 | Oatmeal porridge | 280 | 289 | 8 | 57 | five |
| Kiwi | 85 | 41 | 1 | nine | 1 | |
| 11:00 | Natural yogurt 2% | one hundred | 60 | 4 | 6 | 2 |
| 14:00 | Steamed omelet | one hundred | 184 | ten | 2 | five |
| Broccoli | one hundred | 28 | 3 | five | 0 | |
| 17:00 | Soup (vegetable) | 150 | 65 | 3 | nine | 3 |
| Chicken fillet | one hundred | 113 | 24 | five | 2 | |
| 21:00 | Low-fat cottage cheese 0.5% | 150 | 90 | 27 | 3 | 1 |
| Daily amount of calories | 1065 | 869 | 79 | 96 | 29 | |
| Grams per 1 kg of body weight | 1.3 | 1.6 | 0.5 | |||
| Percentage | 36% | 44% | thirty%*** |
*** *** It is important that the amount of animal fat is not excessive. However, in this example, a steamed omelet provides the body’s daily lipid requirements. The rest of the fatty component (except for a small amount in chicken fillet) is vegetable fats. If you increase their daily intake, there will be no harm to the body.
Remember that each of us is unique. Therefore, do not neglect contacting a specialist. He will tell you how to properly balance your diet, and you will achieve your goals much faster.
Losing weight is a question that is not solved in one day. Fanaticism and ill-considered diets in the long term can lead to problems in various body systems. Adapting to a balanced diet is gradual, so take your time and be systemic. Then you are guaranteed to get a stable and long-term result.
14 Sep 2020
Author: Ola Thomas | Category: Fitness
Few women smile when they hear the word diet. Most of them frown, remembering what torment they had to endure and how many nerves to fray. However, hunger, fatigue and constant thoughts about food are not at all companions to weight loss. Losing extra pounds should not be accompanied by discomfort. Pay attention to the body’s warning signs and see if the diet is working. Give up the wrong diet now – in the future you will not be excruciatingly hurt for the lost days and ruined health.
If it’s hard to focus on everything except thinking about food, then the body is starving. Regular malnutrition slows down the metabolism, on which the loss of extra centimeters directly depends. Increase your daily calorie intake, otherwise, weight loss will result in a dramatic weight gain.
I DON’T FEEL LIKE EATING AT ALL
Complete loss of appetite is also a wake-up call. Constant suppression of hunger and eating exclusively low-calorie foods leads to a malfunction of hormones. Even a seemingly gentle diet can disrupt the balance between leptin and ghrelin (the hormones of satiety and hunger). To restore balance, review your diet, and include high-calorie foods.
Headaches and dizziness should not accompany your diet. Feeling unwell is the result of a lack of nutrients. If you feel unwell, urgently dilute the diet with more high-calorie and vitamin-rich foods.
The body requires more coffee, getting to the gym becomes lazy, and exercising is generally unbearable. These are all the result of a deficiency in protein and vitamins D and B12. Usually, the problem is solved by adding meat products to the diet.
You are tormented by unreasonable anxiety and fears, small everyday stresses are unsettling, you often break into friends and colleagues, forget what you wanted to do … Serious problems with the emotional sphere are caused by a lack of vitamins, proteins and fats, which are also necessary to maintain normal health. Include in your diet foods rich in nutrients your body needs.
Digestive problems, including food allergies, signal that it’s time to stop dieting – it’s not right for you. Stomach disorders, changes in stools and various pains occur due to an unbalanced diet. See a specialist for a personalized diet.
Prolonged restriction of the body’s calories leads to a slowdown in metabolism. The disturbed metabolism begins to prepare for hunger strikes and stores everything that it can get in the form of fatty deposits on the waist, hips and other parts of the body. To get your metabolism in order, allow yourself to break your diet a little for a couple of weeks.
Your sleep should not be hindered by hunger and stomach rumblings. Forget the “drink 2 glasses of water and fall asleep before the stomach gets deceived” method and reconsider your diet. Most likely, the body lacks nutrients and needs to be replenished.
The diet doesn’t work or works very poorly if your nails begin to break, your hair dulls, and you have skin problems. Tired, dry skin signals a lack of calories, and a change in complexion signals a lack of nutrients.
Among dieters, cold hands are one of the most common complaints. In response to it, any specialist will advise you to revise the diet and enrich it with foods containing fats. As insidious as this nutrient is, our body needs it in a reasonable amount.
When in doubt whether your diet is working or not, seek professional advice. He will help to adjust the diet and get rid of the health problems that have arisen. Do not forget also that losing weight only by changing your diet is ineffective, so be sure to sign up for a gym.
10 Sep 2020
Author: Ola Thomas | Category: Diet & Nutrition
Quick snacks, fast food and an unbalanced diet ruin your figure. The body suffers from poor dietary habits and stores fat to conserve energy. This is how excess weight appears. Today we will tell you how to eat in order to lose weight. (more…)
07 Sep 2020
