30 Day Flat Stomach at Home Workout

With this workout that you can do from the comfort of your home, you will have the figure you dream of in just 30 days and take care of your health.

There are hundreds of exercise routines that promise to help you lose those extra pounds in a short time, if you have tried all of them and you feel that they are not working, we give you another option that will make you have that flat stomach in 30 days.

The best thing about this routine is that you can do it in the comfort of your home and you will see strong results in just 30 days, your abdomen will look like you always wanted and you will feel better, because you will improve your health at the same time.

To start this workout, remember to warm up before to avoid injuries, and be consistent to get the desired results.

Abdominal Plank

With this exercise you will tone your abdomen, place your palms on the floor, elbows in line A and hold the tips of your feet, stay in that position for 10 seconds.

Abdominal Crunch

Start seated and with your knees semi-flexed and feet in the air, breathe, release the air bringing the trunk towards the knees, with hands on the neck, do 10 repetitions.

Mountain Climbers

Lean on the tips of your toes, your hands in a straight line with your shoulders, bring each of your knees up to the man and repeat this step 10 times, your back should be in the correct position.

Scissors

Lying on your back, with straight legs suspended in the air, tighten your abdomen while you raise and lower legs making the effect of a scissors that opens and closes, the key in this exercise is to tighten the abdomen to contract the muscles, do 10 repetitions of this exercise.

The following days you will increase the repetitions 5 by 5, take a break on the fifth day, continue with your workout and rest again on days 10, 15, 20, 25 and 30.

In addition to having a good figure, exercises such as abdominal crunches, help with lower back pain and the spine to carry less weight, do not forget to also follow the following recommendations to complete this training:

Drink enough water during the day to not dehydrate, also your skin will thank you; watch your diet and eat balanced, remember to include protein and carbohydrates after the routine.

Avoid fats and flours, as well as sugars, this will also help to improve your health avoiding diseases such as diabetes and obesity, accelerate your metabolism by eating 5 or 6 times a day.

Best Exercises to Get Rid of Flabby Arms Without Weights

Remove the flaccidity in your arms with these exercises that will help you tone them without going to the gym and from the comfort of your home.

Doing physical activity helps you to have that figure you want, but above all to stay healthy, so this time focus on the 3 exercises to eliminate sagging arms without weights and without having to go to the gym.

Without leaving home you can also continue with your routines to say goodbye to the fat that accumulates in certain areas of the body, these 3 exercises work to eliminate sagging arms without weights.

With discipline, meet the goal of removing those chubby, with these 3 exercises to eliminate sagging arms without weights, you can look slimmer, while being toned, so start today from your home, there is no excuse!

1. Push-ups

The push-ups not only serve to shape pectorals, they are also effective to tone the arms, since there you put the weight of your body, it is an exercise with a medium level of complexity, but nothing that you cannot achieve.

Get upside down, raise your weight by putting it on your hands and the tips of your feet, keep your trunk straight and now go up and down as many times as supports, little by little you will adapt to this series of exercises.

2. Triceps dips

A simple exercise that you can also do from the comfort of your home, just take a chair and get into action, what you should do is put the chair in a space where you make sure it does not slip, you can retract it from the wall.

Stand in front of the chair and put your hands on the seat, with your knuckles out, bend your elbows and lower your body with your feet stretched forward, with your back straight, do a series of this exercise, go up and down.

3. Shoulder press

It is not necessary to go to a gym to exercise or have the equipment, substitute some bottles full of water and voila, you will have your material for this routine, a simple but very effective one, get to work!

Stand up with your legs slightly apart, take a bottle of water in each hand and bring your arms up, very well raised and then go down to the level of the ears, repeat the steps, you will tone your arms.

5 Best Exercises for a Perfectly Toned Body After 40

After 4 decades, the body begins to have age-related changes, but you can keep it strong and fit with physical activity.

The passing of the years is something that cannot be stopped, however, it depends on you in what conditions you arrive, with these 5 exercises tone up and have a great body after 40, you will look sensational and you will stay much healthier.

Take time to stay in shape and take care of your diet, FITBODYUSA share these 5 exercises to tone and have a great body after 40, look great with energy and vitality, physical activity is always important.

Do not be discouraged and do not be forgotten when you reach this age, because you decide how you want to maintain yourself, we share these 5 exercises to tone and have a great body after 40, they are not complicated at all.

Exercise and a good diet are the key so that at 40 you continue to have a lot of energy and stay with great vitality, so it is advisable to dedicate at least 30 minutes a day to physical activity, you can consult a nutritionist or expert for better advice.

Arms and legs

Place a mat on the floor and lie on your stomach, then raise your body by putting your weight on your right arm and your left leg bent, don't forget to keep your back straight, hold your weight for a few seconds and then switch.

Elbows back

Lie face down, then with your back very straight, lift your chin and chest a little, place your hands behind the nape of your neck and bring your arms back as far as possible, being careful not to hurt yourself.

Biceps

Get two bottles and fill them with water or sand, with those you will have your own homemade weights, now stand very straight and with a bottle in each hand, flex and bring towards your chest, also to the sides and then lower.

Single leg squats

When you do squats, you lower both feet, but here you will do them in a different position, take one of your legs forward and the other back, then bend your knee and lower, since you did it, change your feet and so on until you complete several series.

Plank

A basic exercise, lean on the forearm and on the tip of the feet, with a straight back and maintaining the strength in the abdominal area, hold the posture for 10 seconds, then lower, like this until obtaining several series.

See also: Beginners Guide to Ab Planks

 

Simple 7 Days 1200 Calorie Meal Plan For Healthy Weight Loss

Would you like to lose a few pounds, but don't want to swell your body with a radical slimming program? Anyone who has already lost weight has surely experienced first-hand how quickly you gain weight when you start eating normally again.

According to nutrition experts, it is better to rely on reduced-calorie mixed foods and eat at least 1200 calories a day. In the following, we have created a 7-day 1200 calorie meal plan for you, with which you can shed pounds and develop new and better eating habits and which will be maintained even after the end of the diet.

What is the 1200 calorie diet?

The principle of this weight loss method is very straightforward. The most important rule is that you should not exceed 1200 calories a day. All foods are allowed on this diet, but in moderation. So that you eat a healthy and balanced diet and get rid of the excess kilos quickly and stress-free , a calorie table would be particularly helpful at the beginning. If you choose mainly low-calorie ingredients, you can eat larger portions. Look at the calorie content of each food and note the number of calories in each dish.

7-day 1200 calorie diet

To make your 1200 calorie diet easier, we have put together a plan for you with four meals a day and delicious recipes that will prevent the cravings . We also noted the number of calories per meal

1200 calorie meal plan - day 1

 

Breakfast (266 calories)

1 avocado egg toast:

• 1 slice of whole grain bread
• 1/4 medium avocado
• 1 large egg, boiled or fried in the pan with a little olive oil

1 clementine

1. Snack (61 calories)

1/3 cup blueberries
1/4 cup fatty Greek yogurt

Lunch (341 calories)

2  cups of ravioli and vegetable soup:

• 1 bell pepper, diced
• 2 cups of diced zucchini
• 1 onion, chopped
• 2 cloves of garlic, chopped
• 350 ml of hot water
• 800 ml tomato puree
• 425 ml vegetable broth
• 170 g whole grain cheese ravioli
• red pepper, black pepper, basil or marjoram

1 tomato-cheddar cheese toast:

• 1 slice of diagonally cut wholemeal baguette
• 2 slices of tomato
• 1½ tbsp grated cheddar

2. Snack (93 calories)

3 tbsp hummus
1 cup sliced ​​cucumber

Dinner (451 calories)

Salmon & vegetables:

115 baked salmon
1 cup of roasted Brussels sprouts
185 g brown rice
1 tbsp walnuts
Salt pepper

Vinaigrette:

Mix 1 1/2 teaspoons of olive oil, lemon juice and maple syrup, season with salt.

Preparation: Drizzle the Brussels sprouts with 1/2 tsp olive oil and bake at 220 degrees for about 15-20 minutes. Brush salmon with 1/4 teaspoon of olive oil and season. Bake at 220 degrees for 4-6 minutes. Garnish the cooked rice, Brussels sprouts and salmon with walnuts.

1200 calorie meal plan - day 2

Breakfast (266 calories)

Avocado egg toast
1 clementine

1st snack (134 calories)

5 dried apricots
7 walnut halves

Lunch (295 calories)

2 cups (rest of the day before) ravioli and vegetable soup
1 clementine

2nd Snack (93 calories)

3 tbsp hummus
1 cup sliced ​​cucumber

Dinner (424 calories)

90 g brown rice
1 1/2 cups pumpkin and tofu curry:

• 2 tbsp curry powder
• 400 g tofu
• 4 tsp rapeseed oil
• 450 g pumpkin, seeded, diced
• 1 onion, halved and sliced
• 2 tsp grated fresh ginger
• 420 ml coconut milk light
• 1 tsp brown sugar
• 8 cups of coarsely chopped kale or chard
• 1 tbsp lime juice
• Salt pepper

Preparation: Season the tofu cubes with a little curry powder, salt and pepper and fry in a pan with 2 teaspoons of oil until golden brown. Heat the rest of the oil and fry the pumpkin, onion, ginger and the rest of the spice mixture for 4-5 minutes. Add coconut milk and brown sugar and bring to the boil. Stir in the remaining vegetables and cook for 1 minute, stirring. Put the tofu in the pan, cover and continue cooking until the vegetables are cooked. Season with lime juice.

1200 calorie meal plan - day 3

 

Breakfast (267 calories)

85 g maple nut muesli (e.g. from oat flakes, coconut flakes, nuts, pumpkin and sunflower seeds, maple syrup)
60 g fat-free Greek yogurt
1/2 cup blueberries

1st snack (35 calories)

1 clementine

Lunch (351 calories)

Apple cheddar pita:

• small whole grain pita
• 1 tbsp mustard
• 1/2 apple, sliced
• 30 g cheddar cheese
• Lettuce leaves

Preparation: Cut pita in half and spread mustard in it. Top with apple slices and cheese and toast.

Afternoon snack (47 calories)


1/2 medium-sized apple

Dinner (457 calories)

2 cups of spinach, steamed with 1 teaspoon of oil,
1 portion of stuffed paprika, Moroccan style:

• 1 cup of cooked brown rice
• 4 peppers, without lid, deseeded
• 450 g of lean ground beef
• 4 cloves of garlic, chopped
• ½ cup of currants
• 2 tsp ground cumin
• 1 tsp ground cinnamon
• 600 ml vegetable broth
• chopped fresh mint
• 1 tsp orange peel
• salt and pepper

Preparation: Put the peppers in a microwave-safe saucepan, pour some water into the dish, cover and let the vegetables soften slightly in the microwave (3-6 minutes).
Fry the beef and garlic, stir in currants, cumin and cinnamon. After 1 minute add the cooked rice and cook for another 30 seconds. Remove from the heat and add some of the vegetable juice, the chopped mint, orange peel, salt and pepper. Fill the peppers with the mixture. Put the remaining liquid in the bowl and cover. Cook the peppers in the microwave for 2-3 minutes.

Evening snack (50 calories)

• 1 tbsp chocolate chips, preferably dark chocolate

1200 calorie meal plan -day 4

Breakfast (267 calories)

85 g maple nut muesli
180 g fat-free Greek yogurt
1/2 cup blueberries

1st Snack (83 calories)

1 hard-boiled egg,
possibly 1 tsp hot sauce

Lunch (336 calories)

2 cups of mixed lettuce leaves
90 g of cooked chicken breast
1/2 medium-sized red pepper, sliced
1/4 cup of grated carrots
1 clementine
2 tablespoons of carrot and ginger vinaigrette from 1 cup of grated carrots, 120 ml of rice vinegar, 80 ml of olive oil, 2 tablespoons of white Miso, 2 tablespoons chopped onion. 1 tablespoon of chopped fresh ginger, 1 tablespoon of soy sauce

2nd Snack (86 calories)

4 dried apricots
4 walnut halves

Dinner (444 calories)

2 1/4 cup warm lentil salad with sausage & apple:

• 4 tablespoons of olive oil
• 2 tbsp red wine vinegar
• 1 tbsp dijon mustard
• 3 turkey sausage slicese
• salt and pepper
• 3 cloves of garlic, chopped
• 2 cups of cooked lentils
• 1 small bulb of fennel, finely diced
• 1 apple, finely diced
• 2 sticks of celery, finely diced
• 6 cups of arugula
• salt and pepper

Preparation: Fry the sausage and garlic in a tablespoon of oil, add the lentils and heat. Mix in 5 tablespoons of the dressing and remove the pan from the heat. Add the fennel, apple and celery.

1/2 cup quickly pickled beetroot:

• 1 small red onion, halved, sliced
• 120 ml red wine vinegar
• 2 tablespoons of sugar
• 1 cinnamon stick
• 4 whole peppercorns
• 2 whole cloves
• 3 cups of steamed beetroot, sliced

Preparation: Mix the onion, vinegar, sugar, cinnamon stick, peppercorns and cloves in a large saucepan. Cook on medium heat for 4 to 6 minutes. Add beetroot. Marinate in a large bowl for 30 minutes, stirring occasionally.

1200 calorie meal plan - day 5

Breakfast (264 calories)

250 g low-fat Greek yogurt
60 g muesli
1/4 cup blueberries

1st Snack (67 calories)

8 dried apricots

Lunch (323 calories)

Veggie sandwich:

• 2 slices of whole grain bread
• 1/4 medium avocado, pureed
• 1 tbsp hummus
• Vegetables of your choice

1 clementine

2nd Snack (96 calories)

1 plum
5 walnut halves

Dinner (458 calories)

Chicken breast and quinoa with steamed asparagus:

• 150 g chicken breast fried in 1 tsp olive oil
• 3/4 cup of cooked quinoa, drizzled with 1/2 tablespoon of olive oil and lemon juice, seasoned with salt and pepper
• 10 asparagus spears, steamed

1200 calories a day - diet plan day 6

Breakfast (290 calories)

1 slice of whole grain bread, toasted
1 tablespoon of peanut butter
1 medium-sized banana

1st Snack (67 calories)

1 cup cucumber slices
2 tbsp hummus

Lunch (323 calories)

2 1/2 cups of bean and barley soup:

• 4 tsp olive oil
• 1 large onion, chopped
• 1 fennel bulb, chopped
• 5 cloves of garlic, chopped
• 1 tsp basil, dried
• 425 g of cooked white beans
• 400 g roasted tomatoes, diced
• 1.4 L vegetable broth
• 150 g pressure cooked barley
• 140 g spinach
• 5 g grated parmesan
• salt and pepper

Preparation: Braise the onion, fennel, garlic and basil in a casserole with stirring for 6-8 minutes. Put the beans, tomatoes, broth and barley in the saucepan. Cook occasionally on medium heat until the barley is tender, add spinach and cook for about 1 minute.

2nd Snack (82 calories)

1 plum
1 tablespoon unsalted, roasted almonds

Dinner (458 calories)

1 baked sweet potato with 1 tsp butter
roasted pork chop and roasted cabbage with mustard and chive vinaigrette:

115 g pork chop fried in 1/2 tbsp olive oil and seasoned with salt and pepper
1 serving of roasted cabbage with mustard chives Vinaigrette:

• medium-sized cabbage
• 1 tablespoon of olive oil
• 2 tsp Dijon mustard
• 2 tsp white balsamic vinegar
• 1 tsp lemon juice
• 3 tbsp chopped fresh chives
• 2 tablespoons of olive oil
• salt and pepper

Quarter the cabbage, brush with 1 tablespoon of olive oil, salt and pepper and roast in the oven at 230 degrees for 12-15 minutes. For the vinaigrette, put the mustard, vinegar, lemon juice, salt and pepper in a small bowl, add the chives and oil and stir well.

1200 calorie diet - meal plan for day 7

Breakfast (266 calories)

80 g whole grain muesli
180 ml skimmed milk
1/2 cup blueberries

1st Snack (117 calories)

1 cup sliced ​​cucumber
4 tbsp avocado yogurt dip:

• 1 ripe avocado
• 120 g low-fat natural yogurt
• 1/3 cup fresh coriander leaves
• 2 tbsp chopped onion
• 1 tbsp lime juice
• salt and pepper
• optional: hot sauce to taste

Lunch (301 calories)

2 cups of mixed lettuce leaves
85 g of cooked chicken breast
1/2 medium-sized red pepper, sliced
1/4 cup of grated carrots
2 tablespoons of carrot and ginger vinaigrette

2nd snack (42 calories)

5 dried apricots

Dinner (494 calories)

1 serving (1/4 pizza) pizza with wild mushrooms, arugula and pecorino:

• 3 tablespoons of olive oil
• 4 cups of sliced ​​wild mushrooms
• 450 g pizza dough, preferably whole grain
• 2 cloves of garlic, very thinly sliced
• 115 g mozzarella, thinly sliced
• 3 cups of arugula
• 1 tbsp lemon oil
• 3 tablespoons of Pecorino cheese
• salt

Preparation: Steam the wild mushrooms in a pan for about 5 minutes. Remove from the stove and set aside. Roll out the dough on a floured surface and then place it on a floured tray. Top with garlic, mozzarella and half of the mushrooms. Spread 1 tablespoon of olive oil on top. Bake the pizza in the preheated oven at 260 degrees. Then top with rocket, pecorino and the remaining wild mushrooms and season with lemon oil and salt.

What Happens if You Eat Nuts Everyday

Chestnuts, walnuts and hazelnuts are foods with exceptional nutritional qualities, great providers of energy, and with undeniable virtues for health.

Eating a handful of nuts every day (about 30 g) helps keep your heart healthy. There is no need to eat more, especially as these fruits are quite caloric (about 600 kcal per 100 g). And it's not only the nuts from our regions that are beneficial to your health: cashew, macadamia, pecan, pistachio, Brazil nut, almond, pine nut, peanut..., all of which fit perfectly into a healthy diet. By avoiding as much as possible the addition of too much chocolate, salt or caramel...

Eating nuts will help you live longer

- Walnuts provide a large amount of fiber, protein, unsaturated fats, minerals (calcium, magnesium, potassium, zinc and iron), as well as vitamins B and E. As an example, 25 g of hazelnuts correspond to no less than 10% of the recommended daily intake of magnesium and zinc.

- Chestnuts hold a somewhat special place. Their caloric value is relatively low (200 kcal per 100 g), but they are rich in carbohydrates (around 40%), so they should be eaten in moderation (think in particular of diabetics). Their vitamin C content is extremely interesting (an exception among nuts).

In general, walnuts contribute to healthy hair, skin and nails. Brazil nuts contain a lot of selenium and are indicated as an alternative to meat in a vegetarian diet, where hazelnuts will also find a good place because of their protein content.

But of course it is not only vegetarians who benefit from nuts. They are recommended to anyone who values a healthy diet.

Cardiovascular system

Walnuts contain arginine, an amino acid that helps keep blood vessels healthy, reducing the risk of high blood pressure and heart disease. Walnuts help lower "bad" (LDL) cholesterol levels, thanks to their healthy fat content (including omega-3).

General health

Nuts contribute to overall good health, and reduce the relative risk of suffering from a range of diseases, including diabetes, respiratory disorders, neurodegenerative conditions and some cancers. At least that is what Dutch researchers (University of Maastricht) have found.

Another study found an association between daily nut consumption (28 g) and a reduction (20%) in the risk of premature death. However, the researchers were unable to establish a direct causal link, as other factors (diet, physical activity, etc.) may be involved.

Roasted or grilled nuts?

Some nuts, such as walnuts and Brazil nuts, can be eaten raw. Others are fried in oil and are called "roasted" nuts. Because of the high temperature to which they are exposed, some of the minerals and vitamins are lost. It should be noted that they hardly absorb any extra fat during cooking, since they are already dense (45 to 70% depending on the type of nut) and are mainly healthy unsaturated fats (except in the case of coconuts).

Roasted or roasted nuts are reworked and passed through dry heat. It is best to eat nuts raw, pure and as fresh as possible to benefit from their many nutrients.

Go nuts

Nuts quickly trigger satiety. They can be combined with breakfast cereals, but you can also eat them as a snack. They give a crisp texture and a fine taste to a salad or yogurt. Crushed, crushed walnuts, almond flakes or crushed toasted almonds form a healthy and delicious crust on a baked dish (meat, au gratin, fish). And walnuts make a perfect garnish to accompany a cheese platter.

Three nuts recipe ideas

1. Blue Cheese, Beetroot and Hazelnut Salad

Ingredients

- 1 large red beetroot
- 1 piece of light-flavored blue cheese (stilton, gorgonzola or fourme d'Ambert for example)
- 1 handful of nuts
- 1 red onion
- olive oil
- apple vinegar
- pepper
- salt

Preparation

- Cook the red beetroot (use the tines of a fork or spade to check for doneness), let it cool and peel it. Then cut the beetroot into small cubes about a centimetre thick.

- Thinly slice the onion, crumble the cheese and nuts and mix with the diced beetroot. Season with olive oil, vinegar, pepper and salt (only a little, as the cheese already contains a lot of it).

If you want to give your salad a bit more texture, add some wheat salad and pieces of apple or kohlrabi. Small cubes of bacon or julienned Italian ham (e.g. San Daniele cheese) are ideal.

2. Hazelnut burger

Ingredients

- 1 piece of ciabatta (as big as the hamburger)
- 1 lean burger
- 1 slice of gruyère or emmental cheese
- 1 tablespoon liquid honey
- 1 handful of roasted hazelnuts
- 1 tablespoon whole yogurt (Greek)
- artichoke hearts (canned)

Preparation

- Cook the hamburger on both sides and season with pepper and salt.

- Cut the artichokes into strips. Mix the honey with the yogurt. Slice the ciabatta and spread the lower half with the yogurt and honey mixture.

- Put the hamburger on top, then the slice of cheese and then the artichoke. Finish with the roasted walnut slices and cover with the top of the ciabatta.

3. Avocado caprese salad with peanuts

Ingredients

- 1 scoop of buffalo mozzarella
- 1 or 2 tomatoes (beef heart or fleshy tomato)
- ½ avocado
- about ten peanuts
- olive oil
- balsamic vinegar
- basil
- salt and pepper

Preparation

Slice the mozzarella, tomatoes and avocado and arrange them on a plate. Season with salt and pepper, olive oil and vinegar. Sprinkle with peanut chips. Finish with finely chopped basil.

See also: Top Foods to Eat Before Cardio & Workout to Prevent Muscle Loss

 

Pre-Workout Foods - what to eat (and what to avoid)

When we talk about pre-workout nutrition, we are thinking about how to provide the energy the body needs to function properly during exercise. But, do you know what foods are suitable for this? Or, if we're talking about pre-workout foods, do you know which ones can compromise your performance and that's why it's best to avoid them?

Pre-Workout foods: dispelling doubts

To clarify these and other questions, we spoke to nutrition experts who gave us advice to ensure you don't make mistakes when choosing your pre-workout menu. Check it out:

A key factor in pre-workout food selection is the glycemic index of foods (high, medium or low), which determines how quickly the body absorbs food after eating it.

The higher the glycemic index, the faster they raise blood glucose levels and provide energy to the body (and vice versa).

As a result, eating high GI foods at the wrong time can overload the pancreas, making it difficult to oxidize fatty acids and hindering athletic performance.

Exact time for pre-workout

Some specialists insist that you should not workout for more than 2.5 hours on an empty stomach. Therefore, the best time to eat is between 45 minutes and an hour before workout.

If the food is eaten only 30 minutes before going into action, it should only be carbohydrates, as carbohydrates are our body's main source of energy.

It is suggested that foods with a low or medium glycemic index be preferred, as they provide less sugar to circulate in the blood and more energy during exercise.

If you prefer, you can eat a simple carbohydrate source at the same time as a complex source (for example, a banana with oats).

If you have no choice but to eat around the time of your workout, opt for a banana with low-fat yogurt. If you still have an hour before your workout, eat something stronger, such as oatmeal with red fruits. There is no shortage of pre-workout food choices, as you'll see.

It all depends on how long you're going to digest before your workout, to avoid discomfort during exercise and to make sure your muscles don't run out of glycogen.

Beware of reactive hypoglycemia

Foods with a high glycemic index, such as simple carbohydrates, act on the body by providing quick and punctual energy.

Thus, if eaten alone, they can cause so-called reactive hypoglycemia. It causes a drop in glucose (hypoglycemia) in the body even after the person has eaten, causing discomfort (dizziness, vomiting, etc.) and compromising the proper functioning of the body.

The best thing to do in such cases is to stop the workout. However, if the symptoms are mild, the situation can be reversed by ingesting carbohydrates from gels and isotonics.

To avoid reactive hypoglycaemia, the ideal thing to do is to combine a simple carbohydrate with another carbohydrate with a lower glycaemic index or with a "good" fat, such as chestnuts or coconut oil, and even with a protein, such as milk or its derivatives, or with meat and eggs," advises Vivian Ragasso, sports nutritionist at the Cohen Institute.

What NOT to eat before a workout

Just as some foods contribute to better performance, others can compromise it. In order to know which foods to avoid before workout, it is necessary to assess the biological individuality of each individual.

"Some people do not tolerate milk and dairy products before workout because they cause stomach discomfort. Others are unable to eat solid foods in the early morning before workout and prefer something liquid," Ragasso explained.

According to the nutritionist, it is good to avoid bad fats, fried foods in general (because of the difficulty of absorption), sodas and drinks with a high refined sugar content and very heavy foods, which only contain foods with a high glycemic index or foods rich in protein (they make digestion difficult).

5 best pre-workout foods

1.Rice: source of rapidly absorbed carbohydrates, without a large amount of fat, it is a good pre-workout meal.

If you need to workout at night, try combining rice with lean protein, such as chicken, to make the meal more complete.

2. Oats: Oats are a source of low glycemic index carbohydrates, rich in protein and fibre that reduce cholesterol levels thanks to a high level of b-glucan (soluble fibre).

"Recent studies have shown that there is an exclusive component of oats that can have an antioxidant effect and help reduce cardiovascular problems; these are avenantramides, powerful polyphenols with proven antioxidant activity," explained sports nutritionist Giulianna Pansera.

3. Banana: it is one of the favourite fruits of all athletes. Rich in carbohydrates, it contains a lot of potassium (responsible for the balance and distribution of water in the body, muscle relaxation, balance and regulation of neuromuscular activities).

Its absence - or deficiency - can cause cramps, abdominal distension, decreased reflexes and pulse changes.

In addition to potassium, bananas contain vitamin B6 and magnesium, an important mineral for bone maintenance and for the balance of calcium, potassium and sodium.

4. Sweet potato: an excellent source of energy, easy to eat at any time and in a variety of ways. It is rich in complex carbohydrates, has a very low fat content and, as if that were not enough, contains vitamins C and B complex, as well as iron, potassium, calcium and phosphorus.

5. Noodles: Like rice, it contains a huge concentration of rapidly absorbed carbohydrates that provide energy for workout. But be careful with the sauce.

Avoid oils. If possible, choose plain tomatoes with olive oil to gain more nutrients and antioxidants (lycopene).

How to Increase Muscle Mass: Strength or Hypertrophy?

We often hear people in the gym complain that they train too hard and don't get the muscle results they want. How can we increase muscle mass?

How to gain muscle: strength vs hypertrophy

First of all, it is important to understand the difference between increasing strength and increasing volume.

When we seek to gain strength, we are actually increasing the power of the muscle, that is, the explosive capacity of the muscle fiber. Hypertrophy, on the other hand, attempts to increase muscle mass.

The goal of strength training is not the volume of the muscle, but the fact of lifting loads close to 100% of a RM (Maximum Repetition), to reach our maximum capacity. While hypertrophy reaches between 60 and 70% of an MR.

Note

That doesn't mean that a person who works out looks skinny. Sprinters, for example, are high-intensity athletes who are trying to achieve 100% power and have a strong body.

But it doesn't compare to the body of a bodybuilder. Just think of the difference between Usain Bolt and Arnold Schwarzenegger, to take a classic example.

An even better example is the difference between an Olympic weightlifter and a bodybuilder. Both are strong and have more muscle mass than most people. But the bodybuilder is older and the Olympic athlete lifts more weight.

There are other factors that we must not forget, such as the genetic factor or the tools available for training.

See also: Muscle Hypertrophy vs Strength - Yes, There is a Difference

Training

Since the objectives are different, so is the training. In order to gain strength, we perform between 6 and 8 sets in each exercise. Each set contains between 1 and 6 repetitions with the maximum possible load.

To increase muscle mass, the number of sets is lower, but the number of repetitions is higher: between 3 and 5 sets, with 8 to 12 repetitions for each set.

The rest is different too. In weight training, we speak of a break of between 2 and 3 minutes, while the increase is between 30 and 90 seconds.

What does hypertrophy do?

Hypertrophy is the growth in the size of muscle cells; in other words, an increase in the size of muscle fibers and therefore of muscles.

Basically, the number of muscle fibers in the body at birth is determined. Therefore, you can only increase the fibers, not multiply them.

Weightlifting damages muscle fibers and creates small lesions that the body repairs by adding more tissue. And so the muscle grows!

Tips for beginners

The best thing to do if you are looking to gain muscle is to find a gym with the necessary equipment and instructors to guide you.

It is important to start with appropriate training, usually in the first few months. So if you don't see results at first, don't despair.

After the adaptation period, you can start the hypertrophy, to gain the muscle mass you want.

You also need to remember that the muscle needs to recover in order to develop and that this takes about 48 hours, so you need to divide your exercise program into different parts of the body. So when you retrain the same limb, it will already have recovered 100%.

Why The Sirtfood Diet is in Fashion: You Lose 7 Pounds in a Week

This slimming plan costs nearly 2,000 euros per week, but it is within the reach of anyone who has imagination and the desire to cook a little bit.

You want to lose weight, but you don't want to stop eating, let alone spend money on diet products or "miracle" pills of dubious reliability? Forget the 80/20 diet, the Atkins or ketogenic diet or the Dash. The ultimate diet for losing weight and maintaining a healthy diet is called Sirtfood and it is all the rage throughout the UK.

This diet has become famous thanks to social networks such as Instagram and promises to help you lose 7 pounds a week without eliminating certain hard to get rid of foods such as chocolate or red wine. In addition, it has been designed for some celebrities in one of London's biggest gyms where Madonna or Daniel Craig go.

Its creators, Aidan Goggins and Glen Matten, are nutritionists and the "culprits" for the fact that it has become fashionable and that celebrities such as Adele or Pippa Middleton put it into practice. These colleagues, who met at the University of Surrey, have developed a routine that you can sign up for for around 2,000 euros a week (about 1,400 pounds) and which is based on prioritising the consumption of foods that increase the activity of sirtuins, proteins that regulate various biological processes such as ageing, cell death, inflammation and metabolism, found in plant foods such as green tea, apples, citrus fruits, blueberries, kale, dark chocolate, parsley, olive oil, tofu or red wine.

The foods it promotes are nutritionally interesting, but the initial shock phase is questioned.

According to researchers, these types of foods, called "sirtfoods", mimic the effects of fasting and exercise by increasing the rate of weight loss and reducing the impact of junk food. After testing their diet with 40 members of the prestigious gym, the authors were surprised by its effectiveness, as they all managed to lose about seven pounds in just one week.

"The original test was to stimulate rejuvenation and cell repair," the authors told The Times. "We had no idea that the weight loss would average ten pounds. Because calories were limited, we knew people would lose weight, but it was beyond our imagination.

Two phases of the sirtfood diet

1. The diet is divided into two parts: the first part lasts one week and consists of limiting the daily diet to 1000 calories per day (half of what is recommended for an adult) for three days by consuming three juices, consisting of leafy green vegetables, fruit and tea; and a main meal, which includes a turkey escalope with sage, capers and parsley, curried chicken with kale or fried shrimps with buckwheat noodles.

2. During the second week, the calorie intake increases with three meals a day and one of the juices. After a fortnight, the book only encourages you to maintain a diet with a high presence of these foods.

Although the original diet designed by these nutritionists was intended for high society clients, the foods promoted in it are not expensive at all. Perhaps to justify the very high price of the diet, the customers of the select gym were given a juice made with all the above-mentioned ingredients, rich in antioxidants, which is usually sold at a very high price.

This diet promises to make you lose seven pounds a week without eliminating chocolate or red wine.

But as Matten himself acknowledged in The Daly Mail, the hardest-to-find (and most expensive) lovage leaves can easily be replaced by celery leaves, and matcha tea varies enormously in price, and can be found for around 20 euros per 100 grams, expensive, yes, but not as much as the one used in the gym, which was almost a euro a gram.

The rest of the meals recommended in the book are neither exclusive nor surprising. They are essentially the foods that we all consider healthy at this stage: fruit, vegetables, lean meat, oily fish, wholegrain cereals, etc.

Recommendable?

The method in question has found supporters and detractors among the experts. On the one hand, the foods it promotes are nutritionally interesting, but on the other hand, the initial shock phase is called into question. As the calorie intake is greatly reduced in the first few days, you actually lose weight. The problem is, as you know, radical weight loss is often unhealthy and does not last.

"At first glance, this is not a plan that I would advise my clients to follow. Having a goal of only 1,000 calories a day for three consecutive days is extremely difficult and I think people would be unable to achieve it," says Emer Delaney, a registered dietitian. "You don't just have to eat the fruits and vegetables on this list, you also have to vary," she adds.