Готови за есента!

Готови за есента!

  • Публикувана: 20 Окт 2014
  • Преглеждана: 1005

 

Есента е чудесно време да се съсредоточим отново върху целите, които сме си задали през Януари. След като преминаха мързеливите летни дни е време да дадем приоритет на здравето и физическата си кондиция. Ако в началото на годината целта е била „Сваляне на няколко килца, натрупване на мускулна маса и орелефяване“, то сега е времето да се предприемат 5 лесни, но важни стъпки за да не се загуби постигнатото.

 

 1. Не пропускайте закуската!

Забързаното ежедневие понякога не позволява да се отдели необходимото време за направата на вкусна и здравословна закуска и затова в много случаи тя се пропуска. Грешка! Ако се пропусне сутрешното хранене, то на обяд ще бъдем по-гладни и в много случаи ще доведе и до обилна вечеря. Анкетните проучвания доказват, че когато се пропусне закуската, сме склонни да си угаждаме с нездравословни или висококалорични храни през останалото време на деня. Съществува силна връзка между липсващата закуска и наддаването на тегло.

 

 2. Изберете подходящата закуска

Вече се съгласихме, че не трябва да се пропуска закуската, но следващия въпрос е какво всъщност трябва да се яде? За балансирана енергия през деня и постоянна бърза обмяна на веществата, трябва да се вземе храна, която ще ни засите през следващите 3-4 часа. Шейковете са най-бързия начин за приготване на пълноценна и вкусна закуска. В блендер може да смесите здравословни мазнини (авокадо, семена от чиа, ленено семе), протеин (суроватъчен или матрица с няколко вида протеин), плодове и зеленчуци (на вкус) и вода.

 

 3. Оптимизирайте приема на белтъчини

Безспорно приемът на протеин е изключително важен за мускулната маса и функциите на организма като цяло. Но е изключително досадно да се пресмята колко точно протеин да се взема, кога да се взема, използването на формули и таблици за установяване оптималния прием на белтъчини. Забравете за това. Насладете се на храната. Природата ни е дала огромно разнообразие от протеинови източници. Опитайте да добавите към хранителния си режим източници на растителна основа, като боб, ядки, семена поне веднъж седмично. Конопеното семе е чудесен източник на протеин – съдържа пълноценни белтъчини, фибри и омега 3 мастни киселини.

 

 4. Внимавайте със следобедната закуска

След изтощтителен ден на работа понякога просто ни се иска да се излегнем на дивана с чипс в ръка и да зяпаме телевизора. В доста такива случаи след това пропускаме и вечерята. Много скоро резултата е налице – неприятно затлъстяване, сигурен знак за безмислено хранене. Ако целта ви е да се поддържа оптимална форма, то бързите храни със сигурност нямат място в дневния хранителен план. Вместо тях може да се приема лека закуска под формата на плодове, зеленчуци или протеинови шейкове. Една хубава и вкусна следобедна закуска е плодова салата от ягоди и киви, поръсена с малко чиа.

 

5. Бъди Weekend Warrior

Ако работния график от 9 до 17 поставя в шах редовното хранене и възможността за пълноценни тренировки, то уикендите са перфектното време от седмицата за наваксване на пропуснатото. Използвайте почивните дни за по-сериозни физически натоварвания, като: гребане, планинско изкачване, футбол, баскетбол, Кросфит и пр.

 

Най-важното е всичко да се прави с желание, тренировките и хранителния режим не трябва да са бреме, а част от начина на живот.

 

MyBody.bg Team

Коментари (4) Добави коментар

BobbySpexy 26.09.2017, 18:43

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BobbySpexy 09.08.2017, 21:33

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BobbySpexy 29.07.2017, 14:02

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