Choose a balanced diet
A balanced diet is a real lifestyle, to be determined with the help of personal trainer on an individual basis and to maintain over time to make the necessary nutrients to the welfare, by age health, physical activity and specific conditions.
In the meantime, if you practice sports, you can keep these guidelines:
1) Keep a good balance among the choice of foods, what time it consumes them and your activities.
In particular it is important that the nutrients are in the right relationship between them and the calories well spread throughout the day.
Generally a good caloric breakdown can be:
- 25% breakfast: experienced nutritionists believe that breakfast should be regarded as one of the three main meals;
- 15% snack: a little break for a drink and / or a portion of food can be very important;
- 25% lunch: a nutritious meal that includes the three macronutrients (proteins, fats and carbohydrates) and’ essential;
- 15% merenda: It is a pause that may prove “MAGICA” in an hour I'll be in the gym. This pause is to make all those foods that allow me to keep for the duration of’ a high intensity workout, avoiding pitfalls of energy.
- 20% dinner: a great meal… delicate! if there is a busy evening, it will be possible to increase the size of their food portions. If instead, there is a quiet evening (armchair or tv) behave at the table as a result.
2) Evaluate the way in which uses your time in 24 hours and especially how and when do you alleni: if you do not eat enough before strenuous exercise, Your body can destroy muscle tissue for energy, with consequent loss of bulk and tone! Al contrario, too many calories ingested prior to a period of inactivity, will lead to fat accumulation.
3) Don't wait to get thirsty for drinking! Circa il 60% the human body is composed of water and a daily intake of about 2 liters it is always advised to maintain proper hydration. Become a “obligation” if we practice physical activity: when there is no water increases the density of blood, the thermal regulation and cooling is poor, la diuresi può contrarsi.
If you need a correction of weight
Remember that losing weight doesn't mean you lose weight but reduce adipose tissue: the aim should therefore be a correct relationship between lean mass and fat mass.
The basic rule for losing fat rather than water and muscle is gradually: a daily reduction of 300/350 kcal in relation to their needs and a contemporary increase in energy expended produces a significant and long-lasting results without funding for trauma and improving eating habits and not deteriorating body composition.