Cardiovascular Endurance

This endurance is measured in the amount of oxygen that the system can deliver to working muscles during exercise and is one of the main components to talk about good fitness. Routine cardio exercise strengthens the heart and blood vessels, allowing you to breathe easier during your workout.

Muscle strength

This is the ability of the neuromuscular system to produce stresses to overcome external influences. Even if you are not planning to compete in powerlifting, bodybuilding or weightlifting, sufficient muscle strength is important for daily activities and is one of the main determinants of good fitness.

Muscular endurance

Defined by the body’s ability to produce low levels of strength and maintain them over long periods of time, such as holding a heavy weight. Training and rest becomes more enjoyable the more enduring your muscles are. Good training programs not only make your muscles stronger, but also increase your endurance.

Flexibility

This is the ability of all soft tissues to stretch to allow for maximum amplitude of movement. The older we get, the more time we have to devote to this component of physical fitness. Regular sports and active lifestyle will allow you to stay flexible for a long time, and it is very important for your health: even lifting a bag from the floor is easier if your stretching is at its best.

Body composition

Determined by the ratio of fat to muscle tissue in the body and is probably the main determinant of your fitness form. People with less body fat live longer, are healthier and have greater resistance to disease than those with a high percentage of fat. In addition, you are more satisfied with your appearance and therefore feel better about yourself.

Improving all these components will allow you to live a longer and happier life!

According to the standards of good nutrition, breakfast should be 30% of the total daily ration. It should be protein-carbohydrate and consist of healthy and correct products. To make the “first meal” rule work better, try to do it beforehand:

• A nutrition plan was developed and the type of body structure was determined;
• Favorite foods are defined (and unloved foods are excluded);
• The day is divided by the number of meals;
• physical activity is selected.

Ideas for breakfast: 10 right products for your first meal

Oatmeal. Everyone has this loose product. Buckwheat, pearl, rice- only whole grains. Because the grinded nibs or quick cooking options do not contain anything useful. Oatmeal contains vitamins and slow carbohydrates.

Cottage Cheese. A source of protein and calcium that the body needs. Non-fat cottage cheese is good, but ordinary cottage cheese is more useful.

Eggs. Contains protein, amino acids, antioxidants and vitamins B12 and D. An omelette or an egg made of several proteins and one yolk will be a great start to the day.

Yogurt, but not on an empty stomach. It is better to start climbing with a glass of warm water. And after 1 hour you should eat yogurt. It should be natural and sugar free. It is difficult to find such a product in stores now, but you can do it.

Nuts and seeds. There is a great choice, and there is no need to limit yourself. You can buy only 100 grams. Eat with oatmeal, smoothies, yogurts and healthy sandwiches.

Honey. You can talk a lot about it for a long time, but it is worth not eating more than 5 teaspoons per day.

Berries and fruits. A wonderful addition to porridge, cottage cheese, and smoothies. A treasure trove of vitamins at any time of year.

Whole-grain or rye bread. Cell tissue, B vitamins, correct carbohydrates – everything is contained in one slice. Add a slice of bread to breakfast.

Black, natural chocolate. Yes, chocolate! And in the morning! Just keep it in the fridge: first, away from the eyes, and second, you will need to keep it cold for a long time. You can eat one piece a day. One piece in the morning will allow you to wake up quickly, increase efficiency, neutralize free radicals, and positively affect the normal operation of the heart.

Sugar-free green tea. You can finish your breakfast with a cup of tonic and healthy green tea.

1. H2O

Water is a strong natural oxidizer. The human body is composed of 70% water, and it is naturally essential for normal living activities. One of the most actively discussed issues today is the norm of drinking balance. Physicians recommend that it is calculated by a formula: 35 ml of clean drinking water per 1 kg of body weight.

However, you must take individual actions for intense sweating during training. You should drink water: after waking up, 10-20 minutes before the main meals, after emptying your bladder, just during the day, during the workout and after the end of the workout.

Also help to accelerate metabolism and water procedures – contrast shower, alternating hot baths with cool showers. If possible, be sure to include swimming in both the pool and open water on the menu of cardio training.

You want to lose weight and get rid of cellulite on your hips and buttocks? Begin with a protein diet, reduce salt intake, drink a lot of slightly mineralized alkaline water.

2. Diet

Those who need to accelerate their metabolism are advised to follow a diet of protein-carbohydrate rotation. Its 7-day scheme is as follows:

1. a day without carbs;
2. maximum protein, minimum carbohydrate;
3. high carbohydrate day;
4. to exclude any carbohydrates;
5. protein-low carbohydrate menu;
6. high carbohydrate day with minimum fat + vitamin D + alcoholic beverage (in the evening, after workout);
7. a low-carbohydrate day.

3. Magic food

It’s been proven that breakfast doesn’t accelerate metabolism. It’s about how much and what you eat in the morning. That’s a good point:

• on protein days – cutoff bread, eggs, beef, wholemeal porridge (buckwheat, oatmeal);
• on carbohydrate days, fruits and berries, sweet vegetables, beetroots, pumpkins, carrots, tomatoes;
• on low carbohydrate days, dairy and fermented milk products.

By the way, skipping a morning meal (with 5-6 meals a day) can be effective in reducing the daily calorie intake, but it will have a negative impact on evening work capacity, even if you have a big lunch.

It has also been proven that fractional nutrition does not increase the rate of metabolic processes. If you are not haunted by hunger attacks while you are awake, you can safely eat only 2 times a day. There is no need to be afraid of weight gain, you can count on a decrease in liver fat levels and increase the sensitivity of tissues to the insulin hormone. Have breakfast from 6:00 to 10:00, and lunch from 12:00 to 4:00.

To speed up your metabolism, stick to the above proposed diet system, and on ‘allowed’ days do not forget to enrich your diet as much as possible:

• citrus, especially grapefruit (preferably red);
• with a cherry fresco, fresh or frozen cherries;
• hot sauces, mustard, garlic, red pepper, ginger;
• cinnamon, turmeric, spicy herbs;
• with apple, rice and balsamic vinegar;
• pickled olives, capers;
• grenades, purple berries, pineapples;
• flaxseed and salmon fish (Omega-3 sources);
• white, yellow or green tea, natural coffee, energy tonics with guarana, sour frescos or smoothies.

4.  Physical load

In order to get better, lovers of sweets with slow metabolism, you need to burn calories through exercise. There’s no other way. Here is the plan of how to distribute the type of load, depending on the day proposed above protein-carbohydrate rotation scheme:

1. the day off;
2. working with biceps, back muscles and the press;
3. in the morning, cardio practice, in the evening, focus on chest muscles and triceps;
4. the day off;
5. running practice with maximum distance;
6. attention to buttocks, quadriceps, hip biceps and calf muscle;
7. cardiac training in the morning, work with deltoid, trapezoidal and shoulder muscles in the evening.

5. Sports, pharmaceutical and herbal products

The following tools will help speed up metabolism:

• pink rhodiola, Chinese lemongrass, Eleutherococcus, ginseng, safflower-like levsea, Echinacea purple;
• vitamins – Mono Oxy, VITA group. (Zeolith, MIN, Minerals, O2);
• levocarnitine, tavamine, succinic acid, caffeine sodium benzoate;
• Food supplements including glutamine, glycine, arginine, tyrosine, methionine, ESAA;
• Isotonic drinks, young coconut juice, any compote with glucose content of 4.4-4.6%.

Before you start drinking any vitamins. Read the instructions at the dosing and contraindication points carefully.

Eat sweets, spoil yourself with cakes on authorized days, stick to a special system of nutrition, drink water and healthy drinks, exercise fitness, be healthy, beautiful and get better!