Plyometric exercises – explosive force and speed

Plyometric exercises – explosive force and speed

Plyometric exercises will help you develop explosive strength and speed, improve endurance, strengthen joints and ligaments, and diversify your workouts.

Plyometric exercises – explosive force and speed

The muscle mass is of little use if it is needed only for the sake of appearance, and not for functionality. Many athletes have been doing the same exercises over the years with barbells, dumbbells, and fitness equipment. This leads to results, and it’s wonderful. But let’s consider this issue from a psychological point of view: a person who has begun to seriously engage in regular exercise, eat properly and work on his physical form (gain muscle mass), probably thinks that he immediately became much better physically prepared than he was before. However, this is not quite true. And at that moment when he enters a football field or stadium, elementary muscle strain or damage to his ligaments will quickly return him to reality.

Muscles are used to a monotonous load in the gym, because you have not developed other qualities. Therefore, a little plyometric (jumping) exercises will only benefit you.

To complete the jumps you must already have a certain physical base. Proceed to them only when you understand how often you need to train. If you are still a beginner, this article is not for you. Listed below are a few basic plyometric exercises that will improve your functionality and make your muscles work in a new way.

Plyo Box Exercises: Box Jumps

Properly performed jumping on a pedestal is a great way to train your entire body. It loads your legs in an explosive manner, which does not give any other strength exercise, including even squats. There are a few simple rules that should be followed for safety.

  • Use the whole body: all muscle groups participate in the movement. This is the best way to learn to “explode.”
  • Gently land on the box: make sure not to fall on it from top to bottom. If your knees bend more when they land, than when you lift them off the ground, then the cabinet is too tall for you.
  • Take a step back from the box, not jump from it.
  • Imagine that each repetition is a separate set: there is no need to rush anywhere. Only the jump itself should be sharp in this exercise.

Plyometrics For Runners – Plyo Running

Changing the direction of movement when jumping will benefit your muscles. Classical exercises in the gym do not provide such an explosive dynamic load. Performing long jumps involves extension in the hip joint and the work of the muscles of the back of the leg, and also improves coordination and control over the flexion of the knee joints. When performing this exercise, consider the following rules. Try to fully extend the leg with which you push off, and raise the knee of the front leg as high as possible. Do not forget about the work of the hands. The more you wave your arms, the more comfortable the trajectory you are moving. At first, do not try to conquer long distances or jump too high. Focus on sharpness and technique. Touching the earth should occur in a split second. Try not to hold your foot on the ground for a long time so that the “rebound” is instant. Perform a maximum of 16 steps in one set.

Polymetrics: Side To Side Jumping

Side To Side Jumping

If, in addition to the gym, you are also interested in playing sports, jumping from foot to foot in the side is the skill that will come in handy. Few strength exercises use the same load vector, with which the knee ligaments are perfectly strengthened. Follow these guidelines. Before focusing on the jump distance, think about how you will land. Land softly, extinguish all inertia, keep an eye on balance. It is very good if you can land on one leg and you do not need to put the second on the floor for support. Help yourself with your hands, as when running. When you land on your right foot, your left hand should be raised. When tearing yourself off the ground, opposite your pushing leg with your hand, help yourself maintain balance. Use different combinations. You can do side-jumping sets in only one direction, or alternate left and right jumps. You can stand still or gradually move forward.

Plyo Push Up: Benefits, How-To

This exercise is a great completion for training your chest to make your torso muscles work in an explosive manner. Often with this there is a lot more difficulty than with similar exercises on the legs. Chest and triceps are small muscle groups relative to the quadriceps, gluteus muscles and hip biceps, they get tired much faster. You will not be able to “explode” as much as possible in each repetition, so you need to especially focus on the technique. And one more thing: no need to clap in a jump. One incorrectly executed repetition, and you, not returning to the desired position with the necessary speed, risk breaking a finger or stretching the ligaments of the wrist. It’s not worth it. Let your hands come off the ground and return to the same point.


Remember that these exercises are not for beginners. If you are really massive physique, be sure to include these exercises in your arsenal. A large deadweight creates constant stress on the joints, no matter what you do, even during normal walking. No matter how much you lift in the gym, you always run the risk of injury if you do the exercises without observing the correct technique. And one more thing: never forget that you want to become more athletic, and not a professional athlete. The difference is huge, so doing extra efforts here is completely useless.

9 steps of healthy eating | Healthy lifestyle

9 steps of healthy eating | Healthy lifestyle

If you take them into service, you can not only normalize your weight, but also maintain health and vigor for many years.

The concept of “9 Steps to Healthy Nutrition” proposed by the scientists of the State Research Center for Preventive Medicine, the Research Institute of Nutrition of the Academy of Medical Sciences and the Cardiology Center is nothing sensational. However, if we adopt it, the principles laid down in it will help any of us not only to normalize our weight, but also to preserve our health and vigor for many years.

Step one

A healthy balanced diet should be based on a variety of foods, mostly of plant (not animal) origin.

There is not a single product that could provide our body with all the necessary substances. The only exception is female breast milk, which replaces the baby with all other products up to 6 months. Therefore, nutrition, scientists insist, should be as diverse as possible. Compliance with special diets is possible only on the recommendation of a doctor.

Healthy eating
Healthy eating

Step Two

Bread, dishes and food products from cereals and pasta, potatoes, it is advisable to eat several times a day, at each meal. More than half of the daily diet should be covered by these products.

Scientists do not agree with the widespread belief that these products are only a source of energy and carbohydrates. They also contain many other substances necessary for health: dietary fiber, mineral compounds, vitamins of groups B and C.

It is erroneous, according to scientists, and the statement that these products contribute to the deposition of fat. In fact, the energy content in starch is much less than in the same amount of fat or alcohol. Most recommend eating more bread, better than black and wholemeal flour.

Step Three

A variety of fruits and vegetables should be consumed several times a day in an amount of more than 400 grams in addition to potatoes. Consumption of vegetables should exceed the consumption of fruits. Vegetables and fruits – a source of antioxidants, folic acid, iron, vitamins and minerals, which reduce the risk of developing high blood pressure, atherosclerosis and other cardiovascular diseases.

Preference should be given to vitamins and other beneficial substances from natural sources, and not from tablets or dietary supplements.

Step Four

Milk and dairy products with low fat and salt (kefir, sour milk, cheese, yogurt) should be consumed daily. Children, adolescents and women especially need dairy products.

If a person does not consume dairy products, he should include in the diet other foods rich in calcium – fish (sardines, salmon), dark green leafy vegetables.

Dairy products
Dairy products

Step Five

Meat and meat products that are high in fat should be replaced by legumes, fish, poultry, or lean meats. Portions of meat, fish or poultry should be small. The number of meat products such as sausage, sausages, pates, should be limited.

Animal fat helps to increase blood cholesterol and increase the risk of coronary heart disease. The WHO expert report on cancer recommended that no more than 80 grams of red meat be eaten per day.

Meat is needed for healthy eating
Meat is needed for healthy eating

Step Six

The consumption of fat, including that contained in products (meat, milk, etc.), should be from 15 to 30% of the daily caloric content of food. It is better to cook food for a couple, boiling, baking or using a microwave. It should reduce the addition of fat in the process of cooking.

Healthy fats
Healthy fats

Particular attention is now paid to fatty acids, which are part of the fat we consume. They are:

  • saturated (NLC) – in butter, solid margarines;
  • polyunsaturated (PUFA) – in vegetable oils, fish and some soft margarines;
  • monounsaturated (MUFA) – in olive, rapeseed and peanut oils.

The most useful MUFA, especially from olive oil. They have antioxidant properties and protect blood cholesterol from oxidation. The recommended consumption of PUFA should be about 7% of the daily diet, MUFA – 10-15%.
Step Seven

Preference should be given to a diet low in sugar – no more than 10% of the daily diet. Foods that contain a lot of sugar are an energy source, but are not a necessary component of a healthy diet. Sugar contributes to the development of caries. Scientists recommend drinking water, not sugary drinks.

Step Seven

The total salt intake, including salt contained in bread, canned foods, etc., should not exceed 6 g (1 tsp) per day. It is recommended to use iodized salt. Excessive salt intake is associated with high blood pressure.

Canned, salted, smoked products are not recommended to eat daily. Food should be salted moderately, and to improve the taste, add herbs and spices. Iodine deficiency is a common pathology, especially among children and women. Iodized salt will provide prevention of diseases caused by iodine deficiency.

Step Eight

The ideal body weight should correspond to the recommended limits (body mass index from 18.5 to 24.9). A moderate level of physical activity should be maintained.

The normal body mass index, or Quetelet index (IR), can be determined by the formula: IR = weight (kg) / height (m) 2. Suppose you have a weight of 80 kg, height – 1.65 m. We put the growth in a square – 1.652, we get 2.7225. Now we divide the weight of 80 kg by 2.7225, the result is 29.38. Index from 25 to 29 – evidence of excess weight – your case. And more than 30 signals obesity. The higher the index, the more overweight.

Excessive accumulation of fat in the abdomen poses a greater risk to health than its excess accumulation in the thighs, as it is associated with increased pressure, diabetes mellitus and the early development of coronary heart disease.

If you want to lose weight, it should be done slowly, changing the diet and increasing physical activity. Safe rate of weight loss – 500-800 grams per week. Do not follow a diet with a sharp restriction of such products as vegetables, fruits, bread and potatoes.

Step Nine

Alcohol consumption should be no more than 2 servings per day (one serving – 10 g of pure alcohol). With daily use of alcohol should refrain from taking it at least one day a week.

Avoid alcohol to stay healthy!
Avoid alcohol to stay healthy!

The side effects caused by alcohol consumption are related to its effect on the brain, liver, heart muscle, intestines, pancreas, and nervous system. Alcohol dependence leads to a deficiency of vitamins and minerals.

Look at this awesome healthy food recipes!

Healthy eating for muscle growth and weight loss. Food pyramid | Healthy Lifestyle

Healthy eating for muscle growth and weight loss. Food pyramid | Healthy Lifestyle

Proper and healthy eating. Proper nutrition as one of the most important elements of a healthy lifestyle is every day more and more people are interested. On our site there is even a separate course on proper nutrition. Food is something without which the vital activity of any person is impossible, and health is directly dependent on the diet. Poor quality or harmful food can damage the body, so it is very important to be able to make the right nutritional program for each day. Healthy food is not always the standard of taste, but from a position of use it has no analogues.

Proper and healthy nutrition today is no longer an indicator of aristocracy, but an answer to the pace and living conditions. More and more people today are involved in sports, which is inseparable from a healthy diet. Choosing a diet and drawing up a menu for the day, week, month becomes an urgent task for anyone who asks questions of weight loss, weight loss or muscle growth, improving overall well-being. In this lesson we will talk about the basic principles of proper nutrition.

Please treat these tips critically, as there are no strict laws in proper nutrition, but there are recommendations that can be supported by some experts and criticized by others.

What is proper nutrition?

The sources rarely find a clear and specific definition of the concept of healthy and proper nutrition. The most complete formulation of this term is as follows:

Proper nutrition (or healthy nutrition) is a balanced diet of natural and high-quality products that meet all the needs of the body, in addition, they are to his advantage.

One of the famous authors of books on nutrition is an American naturopath, an alternative medicine advocate, Herbert Shelton (1895-1985). His idea of ​​the benefits of natural food became progressive: Shelton believed that nature took care of the human needs for food to the full, which means that our body needs only natural products.

Shelton also developed the nutritional concept of nutrition in the book The Right Mix of Foods. The idea of ​​this diet in the incompatibility of certain foods with their simultaneous use. For example, the author argued that it is impossible to combine foods rich in proteins with carbohydrate-containing foods, combine milk with other foods, and fats with proteins. Separate nutrition interested not only those who want to lead a healthy lifestyle, but also experts in the field of nutrition and physiology. Clinical studies were carried out, which resulted in the establishment that it is not so much separate food that is beneficial as eating healthy food, since the principle of weight loss and a good state of the body are not affected by the principle of food separation, but by a general decrease in its caloric content.

Also relevant for proper nutrition are the postulates set forth in one of the most popular modern books on healthy food “Chinese research”. This work is written by renowned specialist Colin Campbell, Professor Emeritus, Department of Food Biochemistry, Cornell University, winner of the National Institutes of Health of the USA. Here are some conclusions from this book:

  • food vitamin supplements will never replace natural products that contain the same set of vitamins;
  • virtually all nutrients are better absorbed from plant foods than from foods of animal origin;
  • proper nutrition helps to control the influence of negative external factors on the body;
  • a properly formulated diet will never harm the body.
This Is What a Healthy Diet Will Look Like in 2019
This Is What a Healthy Diet Will Look Like in 2019

Summarizing the information from these works, we can highlight several recommendations about what you need to know about proper nutrition and healthy eating:

  • Rule 1. Food is primarily a basis for life, a “fuel” for an organism from which energy is produced, and only then is ritual and pleasure.
  • Rule 2. A healthy diet will save your body from premature aging, help to avoid many diseases of the cardiovascular system, certain types of cancer, diseases of the digestive tract, diabetes, hypertension. In addition, there is a certain list of products that contribute to the improvement of mental activity, read about them in this article.
  • Rule 3. There is no place for compromise in healthy eating. Soda, chips, mayonnaise and other harmful products should be discarded. It is possible and even necessary to eat sweet, but not all the time and not all.
  • Rule 4. Baked, stewed and boiled food is healthier than fried and smoked.
  • Rule 5. Trust, but verify. With the development of the Internet, a huge number of various blogs and websites containing information about healthy eating and giving recommendations for improving the figure have appeared. But do not forget that the authors of blogs are not always professionals who really know their business.

That is why before you start applying one or another method on yourself, you should get acquainted with the feedback of other users as much as possible, read additional information about the author of the theory and analyze the results achieved by him. This simple advice will help you weed out unverified theories and thus avoid the risk of irreparable harm to your health, relying on non-professionals.

Food pyramid

So, the basis of a healthy lifestyle is proper nutrition, which depends on the food we consume. According to the content of various nutrients and vitamins, all products can be divided into groups, which will allow you to make the best diet during the day.

Based on the principles of proper nutrition, experts at the Harvard School of Public Health, under the leadership of the American nutritionist Walter Villett, developed a universal nutritional pattern for a person during the day food pyramid. Products located in the lower part of the pyramid, it is recommended to eat as often as possible, and products from the upper part should be consumed in limited quantities or completely excluded from your diet. In addition, it is worth noting that at the base of this pyramid are also physical activity and sufficient fluid intake, preferably mineral water.

Food pyramid
Food pyramid


Whole Grain Bread, Oatmeal, Rice, and Pasta

Foods high in carbohydrate
Foods high in carbohydrate, isolated on white

This is the basis of a healthy diet. These products provide the body with complex carbohydrates, an important source of energy. Whole grain food is rich in B vitamins, minerals and fiber, essential for everyone. Contrary to popular belief, these products do not lead to weight gain if you do not add butter, cheese or sauces to them.


Vegetables provide us with vitamins, are an excellent source of protein, in addition, they are not rich in fats. The maximum amount of nutrients found in vegetables rich in green, yellow and orange, as well as in starchy vegetables – potatoes and yams. Vegetable juices are also very beneficial for the body.

10 fruits and vegetables
10 fruits and vegetables


Fruits – a rich source of vitamins, primarily vitamin C. These are low-calorie foods that contain almost no fat. Fruits are useful in any form: fresh, frozen, canned, dried, as well as in the form of juice, with the exception of highly sweetened nectars and fruit-based syrups.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

Meat, Poultry, Fish flashcards
Meat, Poultry, Fish flashcards

Animal products are an excellent source of protein, iron, zinc, and B vitamins, as well as beans, nuts, and seeds. Tofu (bean curd), as well as white beans are rich in the necessary calcium for the body. Almonds are a good source of vitamin E.

Milk, cheese, yogurt

Milk, cheese and yogurt
Milk, cheese and yogurt

Dairy products are an indispensable source of calcium. They also provide the body with proteins and vitamin B12. For eating should choose low-fat varieties of dairy products, because they contain a minimum of cholesterol, saturated fat and, of course, calories.

Fats, oils and sweets

These foods are high in calories and very nutritious. They should not be abused, but you should not completely refuse. In the diet must be present vegetable oils, which are a rich source of vitamin E (the body needs 1 tablespoon per day). Products containing molasses may be useful as a source of iron.

Healthy fats and oils
Healthy fats and oils

Options for the daily diet in accordance with the food pyramid

Of these groups of products you can cook a lot of different dishes. An approximate daily menu of an average person might look like this:

Option 1

  • Breakfast: a small piece of meat, a portion of rice and 200 g of salad, a cup of tea with lemon, a small fruit.
  • Snack: unsweetened fruit.
  • Lunch: two bread toasts with lean fish, green salad without dressing, mineral water with lemon.
  • Snack: kefir or yogurt.
  • Dinner: steamed vegetables with toast, a glass of water with lemon.

Option 2

  • Breakfast: chicken breast, sprinkled with parmesan, boiled potatoes with green beans, a cup of tea with lemon, a small fruit.
  • Snack: a handful of nuts.
  • Lunch: a portion of brown rice with steamed vegetables, a glass of mint tea, a small fruit.
  • Snack: kefir or yogurt.
  • Dinner: 150 grams of low-fat cottage cheese, a small fruit, a glass of water.

It is worth noting that such a diet provides the needs of the average person in food. For those who want to lose weight or gain muscle mass, the menu should be adjusted in accordance with the individual characteristics of the body and the goal.

Healthy nutrition and weight loss

The desire to lose weight makes many people turn to nutrition, because the main cause of obesity is the use of unhealthy food, fast food and large amounts of sweets. The path to a beautiful healthy body is through building a proper diet and diet.

In search of an optimal weight loss program for yourself, you should not immediately go to the Internet and study “revolutionary techniques” that allow you to lose weight without any effort or food restrictions. It is necessary to treat with caution all methods offered in the network, since quite often they are compiled by people who do not have professional education in the field of dietetics and cannot guarantee a positive result. If you have the opportunity, be sure to make an appointment with a dietitian who will conduct an individual study of the characteristics of your body, and according to its results will suggest the most appropriate nutrition program for you in accordance with your goals. If the advice of a professional nutritionist for any reason is not available to you, you can use the advice of experts leading websites, forums and blogs on weight loss, read books on this subject, not forgetting to check the information offered to you, get acquainted with the reviews and recommendations of people experienced this technique on their own experience.

Any nutritionist with confidence will tell you that you can lose weight by reducing the number of calories consumed by a person per day. 1200 kcal is considered to be the minimum number of units of energy needed by an adult’s body daily. Calculate the number of calories needed to maintain weight at the current level by determining your total daily energy expenditure or, as it is called, TDEE (Total Daily Energy Expenditure). It is calculated from the indicator of the level of basal metabolism – the number of calories needed to keep a person at rest (BMR) multiplied by the activity factor.

The formula for calculating basal metabolism, based on weight, height and age of a person, is derived as follows:

  • Males: 66 + (13.7 X body weight) + (5 X height in cm) (6.8 X age in years) level of the main metabolism.
  • Females: 655 + (9.6 X body weight) + (1.8 X height in cm) (4.7 X age in years) level of the main metabolism.

The result must be multiplied by the activity factor, which is equal to:

  • 1.2 sedentary lifestyle;
  • 1,375 average activity (light exercises 1-3 per week);
  • 1.55 high activity (intensive classes 3-5 times a week);
  • 1,725 ​​very high activity (heavy exercise 6-7 times a week);
  • 1.9 extreme activity (very hard physical work, or intensive training 2 times a day).

After you determine how many calories you need per day to maintain your current weight, you can easily calculate how many calories you need to lose weight. Without harm to the body, you can reduce daily calorie intake by 10-15% of the required to compensate for energy consumption.

Eat clean to lose weight
Eat clean to lose weight

What you need to know, going to lose weight?

  1. It is important to understand that a diet for weight loss without sports will not bring quick results. To speed up the process, having previously derived the formula for the number of calories taking into account physical exertion, of course, and, having calculated the daily ration from it, it is possible only by doing special exercises. You will learn about them in the next lesson.
  2. When choosing a diet, it is best to consult with a specialist doctor, or at least opt ​​for a well-known program, the effectiveness of which has already been tested by other people.
  3. If you start to sleep badly or feel constant fatigue and irritability, your overall health deteriorated – these are sure signs that the diet is bad or the amount of food consumed is not enough, which can damage your health and, therefore, the program needs to be revised or changed.
  4. Most low-carb diets need to be balanced. Carbohydrates – the basis that nourishes our body with energy. It is necessary to distinguish between fast and slow carbohydrates, while you can not completely abandon one and replace them with others. See here for more details. Weighted should be treated and express diets that allow you to lose weight in a short period of time. It should be remembered that losing weight with the help of a cucumber or buckwheat diet, you will soon gain weight again when you return to the usual diet.
  5. The number of meals – 4-5 per day. Portions are better to make small. It is advisable not to skip breakfast.
  6. Useful products for losing weight, allowing the body to maintain a balance of vitamins and minerals: apples, broccoli, wild berries, pomegranate juice, beans, garlic, nuts.
  7. The main thing is a positive attitude, willpower and determination. The rest is sure to work out.

Finally, an example of the menu for the day for women:

  • Breakfast: oatmeal on the water, 1 apple, coffee with milk.
  • The second breakfast: a glass of kefir, 2 peaches.
  • Lunch: 1 baked potato, a piece of fish, vegetable salad with a tablespoon of oil.
  • Snack: grated carrots with olives.
  • Dinner: boiled broccoli, stewed chicken breast.

Proper nutrition for muscle growth

Proper nutrition for muscle growth. A healthy diet is just as important for gaining muscle mass as physical training. Food serves as a building material from which the body takes everything that it needs for the muscles.

In the case of a set of muscle mass, the same principle works as with losing weight, only in the reverse order. If you want to gain weight, you need to consume more calories than your body spends per day. At the same time, large amounts of fast carbohydrates and fats should be avoided, which, unlike protein, do not directly participate in the process of creating muscle tissue and can accumulate in the body, creating an extra fat layer. However, it is the fats and carbohydrates that are the main source of energy for training and therefore it is impossible to completely abandon them: you must eat at the right time and in the right amount (in accordance with TDEE).

If you are actively involved in sports, then for breakfast and lunch it is important to get enough carbohydrates, because they provide us with the energy that is needed for intensive workouts. But the main role in muscle growth is assigned to proteins. The well-known common truth is that in order for muscles to grow, you need to consume 2 g of protein per kilogram of body weight. In general, the nutrition process should be organized as follows: meals – 5-6 times a day every 3 hours, portions are average.

Healthy foods for muscle growth
Healthy foods for muscle growth

What you need to know about proper nutrition for muscle growth?

  1. Muscles grow when the amount of incoming energy in the form of food exceeds the amount of energy consumed per day. Calculate the daily need for calories using the formula described in the block on weight loss and increase it by 15-20% (on average + 300-500 kcal daily).
  2. If you follow the rules and do everything right, but your muscles do not grow, increase your carbohydrate intake at breakfast and after exercise by 40-50 g.
  3. Do not panic while you stop muscle growth. Muscles grow abruptly. After several weeks of progress, stagnation may occur, and after a week or two, growth will begin again.
  4. Smoking and alcohol abuse are unacceptable, not only if you play sports, but do not correlate with a healthy lifestyle in general.
  5. Top 10 products for gaining muscle mass: cottage cheese, oatmeal, buckwheat, chicken breast, turkey fillet, salmon, tuna, beef, eggs, fish oil. Read more about these products in our blog article.
  6. You should drink enough water. About this below.

To achieve muscle growth you need to follow this daily ratio of consumed macronutrients: protein (proteins) 25-30%, carbohydrates 55-65%, fats -10-15%.

  • Protein. One gram of protein contains 4 kcal. The main sources of protein are chicken, turkey, meat (beef), fish, eggs, milk, cottage cheese, cheese, yogurt, protein powder, nuts, beans, peas, and soy. Proteins of animal origin (meat, poultry, milk, fish) are more nutritious than plant proteins (nuts, beans, peas, soybeans).
  • Carbohydrates. Carbohydrates contain 4 kcal per gram. The main sources of carbohydrates are oats, potatoes, yams, rice, pasta, sugar, fruits, vegetables, bread, fruit juices, milk, biscuits, chocolate, corn, cereals.
  • Fat. Fats contain 9 kcal per gram. The main sources of fat: butter, fatty meat, fatty fish, egg yolks, sauces, milk fat, cheese, biscuits, potatoes, nuts, olives, chocolate. Animal fats are more harmful for the body, primarily for the cardiovascular system than vegetable fats.

An approximate daily diet for muscle growth in men weighing 75-80 kg is as follows:

  • First breakfast: 2 whole eggs, 7 egg whites, 1 bun, 3 tsp of jam, a large banana.
  • Second breakfast: 150 g of chopped boiled breast without skin, 1 slice of low-fat cheese, 4 tbsp. spoons of fat-free mayonnaise, 1/2 onion, 3-4 tomatoes, 2 unleavened cakes.
  • First lunch: 250 g of beef on the grill, 100 g of pasta, 3/4 cup of tomato sauce.
  • Second lunch: 150 g grilled chicken breasts, 240 g boiled potatoes, 2 tbsp. spoons of fat-free mayonnaise, 1 cup of vegetable salad.
  • First dinner: 500 g of skimmed milk, 2 scoops of whey protein, 3 tbsp. spoons of honey.
  • Second dinner: 240 g of boiled fish, 240 g of boiled beans, 1 cup of boiled carrots.

Drinking regimen

Stay Safe, Be Sure to Drink Enough Water
Stay Safe, Be Sure to Drink Enough Water

Drinking regimen is an important element of a healthy lifestyle. Water is the basis of any living organism, including the human. Water regulates the water-salt balance in the body, body temperature, serves as the basis for the structure of new blood cells, normal functioning of the ligaments and joints, kidneys. Drinking enough water allows you to control your appetite.

What is the correct drinking regime? There are recommendations for diets, according to which you need to drink no more than 1 liter of water per day. In no case follow such diets can not. You will get the desired –5 kg per week, but your body will be dehydrated, which will affect your well-being and functionality. It is necessary to start drinking again when you want, and the weight will return. Remember, the rate of water for an adult per day is 2-2.5 liters, divided into equal doses over the same amount of time. Scientists derive this figure from the calculation of 30 ml of water per day per 1 kg of weight.

It is important to drink the right amount of water for those involved in sports. If the body is dehydrated, energy is absorbed by 10-30% worse, which directly affects the intensity of exercise and fatigue. It is recommended to drink a glass of water with lemon immediately after waking up – this speeds up the metabolism and favorably affects the digestive system.