Motivation in fitness training
Published March 19, 2011 | 
The desire to have a beautiful balanced muscle with minimal fat is not fundamental in fitness. Much more important is tendency for methodical purposeful work.
First of all, make a note for your workout in your daily plan. You do not have time for classes? This is the most common reason for not training. Do not let laziness win up. Think about the fact that you always find time for something pleasant.
Persuade your friends or family members to train together. It is scientifically proven that couples involved in sports together, train more consistently and effectively.
Put yourself for achievable goals to see some progress in achieving them. Do not put a task to lose weight for 20 kg per month. It is difficult to achieve and is harmful to your health. Start with a goal to lose 5 kg. Set the date for checking the results for a certain period of time.
To begin let the kernel of motivation will be a purely strength result – what weight you have overcome in a particular exercise or how many repetitions and sets you have done.
Do not hurry! You’re doing something favorable, steadily moving toward the goal and it means that you do not lose time in vain.
Measure your success by the pleasure that you get from training. Do not compare yourself with anybody and do not compete. You are fighting with yourself. To fight your laziness, disbelief and weakness is the biggest victory that can only fall to human’s lot.
Weight loss – inert fat burning
Published March 19, 2011 | Did you know? With the end of the cardio “burning” of the body fat does not end. By inertia, it lasts another couple of hours. Hence the main task of the after training meal: Do not disturb! In fact, in the process of cardio your body had secreted a lot of “fat burning” hormones and enzymes. Malnutrition can easily block both. As a result, the important “inert” fat burning will end with the last fork that you put in your mouth.
So, you need the so-called “Slow” carbohydrates. Why “slow”? Because “fast” cause the insulin burst, and insulin immediately terminates any “fat burning”! “Slow” carbohydrates do not have such an effect. And yet. Cardio is always the risk of destroying your muscles. Remember the marathoners! The tired muscles of your body use extra fuel. So, you need to add “fast” proteins. They rapidly increase the level of amino acids in blood and brain immediately gives the command “lights out!” to the “Burning” of muscle.
Tuna and beans.
Recipe by Laura Kreaval
1 serving
1 can of tuna, canned in water.
1 / 4 cup of hot sauce
3 / 4 cup of canned beans
Salt and pepper to taste
1 cup of chopped lettuce
In a bowl, mix tuna, beans and sauce. Add salt and pepper. Arrange on a plate some salad leaves and top with the remaining ingredients.
Ingredients:
330 calories,
42 g protein,
32 grams carbohydrates,
3 grams of fat.
CHICKEN & PASTA
Recipe by Laura Kreaval
1 serving
2 tbsp. of lemon juice
1 tbsp. of grated garlic
1 tbsp. of thyme or basil
Salt and pepper to taste
150 g of chicken breasts, cut into strips Vegetable oil
Preheat the oven. Cook the pasta according to the package directions. At the same time, mix in a bowl the first five ingredients. Grease the baking oven with the oil, put on it the chicken stripes and pour on top the just cooked sauce. Cook the breasts for 4-5 minutes, then turn again, pour the sauce and leave in the oven for another 6-9 minutes. Do not forget the sauce! Cut the breasts into strips and place on a plate of pasta.
Ingredients:
352 calories,
41 g protein,
31 g carbohydrates,
6 g fat.
Recipes to help you gain weight
Published March 19, 2011 | Weight has its own rules. Not the ones that the strength has. Here is one of them. Unshakable as Mount Blanc. Within an hour after your workout you should eat. If you do not do it the hope for growth in weight can be considered frozen. And so you’ve finished your training and took the handle of the locker room … This is a signal for the report …
Weight
No, no, pork chop after a workout will not do. Here you need “fast” protein and “fast” carbohydrates. Depleted muscles cannot wait. They should absorb the protein faster than a sponge, water! But “fast” carbohydrates should cause the explosive release of insulin. Insulin will immediately stop the process of catabolism, and in addition will help the secretion of IGF-1 (hypoxia-inducible factor) and the growth hormone. These are powerful natural anabolic, so after the training the gain will be great! And do not be afraid of high calories! After the training, they will never remain as subcutaneous fat! But turn into glycogen – the thermonuclear fuel for strength training, which liver carefully keeps in reserve. Transformation of carbohydrates into glycogen is rapid only during the first after training hour, and then slows to a crawl step. You have to eat more “fast” carbohydrates “, the very ones that most readily converted into glycogen. In short, nap time! You need to eat! Here are a couple of different recipes!
Beef & Mango
Recipe by Laura Kreaval
1 serving
1 mango, peel and cut into cubes
2 tbsp. of chopped red onion
2 tbsp. of chopped cilantro
1 tbsp. of lemon juice
Salt and Pepper to taste
2 large tortillas
160 grams of roasted ground beef
To begin with, mix in a bowl the first 4 ingredients. Add salt and pepper. Both tortillas place on plate and put in the middle some ground beef. Then cover the meat with the prepared paste. Roll tortillas and wrap in foil.
Ingredients:
677 calories,
50 grams protein,
93 g carbohydrate,
12 g fat
SALMON & BROWN RICE
Recipe by Laura Kreaval
1 serving
1 / 2 cup of the finely chopped red pepper
1 / 4 cup of the chopped onion
1 can of the canned salmon
2 cups of the cooked brown rice
Salt and pepper to taste
Vegetable oil
Pour into a pan some vegetable oil and heat on medium. Simmer the onions and peppers for 2-3 minutes. Put the salmon in the pan together with the juice and cook for 3-5 minutes. Remove the pan from the heat and add some rice to the salmon. Gently mix the rice with the chunks of salmon. Add salt and pepper.