Being overweight is a huge problem for many women, and many are ready to make any sacrifice, if only to get a beautiful and toned body. Some resort to strict diets and exhausting, and some hours sweating in gyms.
Power load are an excellent way to deal not only with overweight but also with a bad mood. There are many women who have a fairly attractive forms and go to the gym only for pleasure. But they do not all know how to eat in the preparation of regular power loads.
Proper nutrition for beginners during training on simulators may become as an assistant in the sports activities, as well as a burden. If you do not adhere to the norms of correct and balanced diet, exercise may seem to you too exhausting.
Many blamed this on the lack of preparation of the body, but in fact the whole thing in food consumption in the wrong mode. This may lead to fatigue, discomfort, and various completely ineffective training. Therefore, special attention should be given to competent eating at regular workouts in the gym.
In order to organize the right diet during training on simulators should follow a few simple rules:
- The consumption of the liquid. Daily intake of adequate amounts of fluid is important not only for physically active women. Є тренінги семінари в Києві безкоштовно. А також, корпоративні тренінги в Україні.
Experts are constantly reminded that each person should drink daily up to 2.5 liters of fluid. If you are engaged in a sports hall in the cold season.
This number varies from 2.5 to 3 liters of water. It is not necessary to take into account a variety of juices and drinks. In the summer of fluid intake should be further increased.
Intense physical activity lead to a significant loss of body fluids. And its deficiency leads to malfunctions of organ systems. The result can be seen in a bad mood and fatigue.
If the shortage of liquid is constant, may soon result in malfunctions of the kidneys, intestines and cardiovascular system. Water may be eating and drinking until after pass hour thereafter. It is also possible for a water intake during training.
- Lunch. Most often a woman gets in a gym somewhere between lunch and dinner. Thus, it is necessary to saturate the lunch meal with plenty of carbohydrates.
It can be various cereals, potatoes or rice. So exactly how carbohydrates give our bodies the energy they consume the recommended two to three hours before exercise.
This will allow you to teach at the peak of cheerfulness and high tide forces. It is also recommended to eat at lunch time some vegetable salad. He will have a normalizing effect on the gastrointestinal tract, and also give some portion of the body of vitamins.
- Fruit. This food can not only pleasure, but also gives the body a certain amount of simple carbohydrates that are quickly digested.
Eating more fruits immediately before exercise, you give your body an extra energy boost.
- The end of the workout. Once you’re headed home after a full physical activities, do not immediately eat. After leaving the gym to go through at least one hour before a meal.
If you do not have an appetite there longer, it is not necessary to fill the stomach food by force. Wait until you will have the feeling of hunger. During a workout, the outflow of blood from the internal organs to the working muscles.
If you just fill the stomach food, the body automatically begins to pump blood to him. This will lead to insufficient recovery of the muscles and reducing effects of exercise. If you want to eat immediately after exercise, stay one’s stomach some fruit.
- Dinner. The last meal should include a sufficient amount of protein. Prefer meat, fish, beans, etc. Also, do not be amiss to a salad or dish of stewed vegetables.
Sports require more control over the amount of protein consumed. Deficiency of essential amino acids can lead to disruption of many vital processes of the body. Furthermore the protein is required for the reconstruction of destroyed during training of the muscle fibers.
Thus, food for beginners with constant physical activity in the gym is not a big deal. It is competent and proper nutrition, slightly adjusted to the needs of the body.