How to improve the fitness effect by an efficient fitness diet?

I feel like a fitness personIt is also more important to pay attention to dietOnly the right and healthy diet can improve the ultimate fitness resultsThe first is that the timing of eating is importantGenerally, people who exercise are going to run in the morning, so they should arrange their breakfast time correctly, and the healthiest breakfast time should be around seven or eight o'clock.

For example, people who are fit have to eat a lot of protein, and cereals are also very important, so a healthy breakfast can be matched with food, sweet potatoes or beans will help the body, and you should pay attention to try not to drink drinks, especially carbonated drinks, and nuts should also eat a certain amount every day, which is very good for people who are fit.

Meat and vegetables are also essential for healthy recipesPeople who are fit also need a lot of supplements because of their high level of activityMeat is also the main energy in the body, and vegetables and fruits are needed by the body, supplementing various vitamins and nutrients are indispensable for fitness people.

Less oil and less salt is also a must, try to eat less high-calorie foodsOtherwise, there will be no effect just after the gym, the fitness of people consumes a lot, and the body's nutrition must keep up, otherwise it will harm the body, and some people who gain muscle, the most important thing is the absorption of high-protein food and high-carbohydrates.

Avoid greasy foods as much as possible and achieve a high energy intake.

Eat a large carbohydrate-rich meal, such as chicken and rice, three to four hours before your workout, then supplement with a scoop of Muscle Gainer 30 minutes before you start training.

Supplement with protein-rich foods, as a lot of physical training requires enough protein to replenish energy consumption.

Pay attention to a balanced diet and develop a diet plan based on your own needs.

The combination of meat and vegetables should be even, and all kinds of nutrients should be kept up, and you can't just eat one kind of food.

Eat less fatty meat and more fruits, vegetables, and high-protein foods such as fish and shrimp.

I think it's important to refuse oiliness and excessive drinking, which are taboos in fitness.

Eat smaller, more frequent meals and eat more high-protein foods.

Balanced with a healthy nutritious meal and a diet of whole grains.

There is not much difference between eating steamed bread and eating bread, you don't need whole wheat bread every day, it's all for carbs, just control the amount yourself. You don't have to have broccoli, you don't have to have cucumbers. If you can't afford to eat beef, you can eat eggs and chicken breast, pork and lamb also have a good protein content, don't think that compared to beef and chicken, pork and lamb are low in protein and don't eat it.

There are many ways to do aerobic, and when we first wanted to play a game, we all climbed stairs or climbed on a treadmill aerobically, and we didn't have to run a few kilometers. Some people say that climbing stairs hurts my knees, for so many years, my knees are very good, I climbed the stairs and went downstairs to take the elevator.

If you think it's difficult, step by step, the first step is to reduce the carbs at night, after a period of time, the second step is to reduce the carbs in the morning, and then adapt to a period of time, and the third step is to reduce the carbs at noon. Don't skip dinner, skipping dinner is not good for your health.

If you are really hungry, you can eat high fever twice a week, and you can eat two more bites of fat and don't have to be afraid.

Fitness has nothing to do with self-discipline, it's just a habit and a liking, the same as playing games, but some people like to play games while lying down, and some people like to sweat in the gym.

A small belly is the hardest to lose. Belly fat is the hardest to lose, the only way is to lose belly fat through the whole body**, when your weight drops by 10%, you can only lose 30% of belly fat.

A list of the most basic foods for fitness. Protein (chicken breast, lean beef, egg, fish). Vegetables (various such as broccoli, asparagus, celery, greens, green peppers, red peppers, tomatoes). Snack fruits (almonds, bananas, strawberries, blueberries, oranges, grapes, etc.).

The 0-fat foods you see are generally high in sugar; Similarly, if you see 0 sugar foods, you will generally be high in fat; If it's 0 sugar and 0 fat, it's definitely not delicious.

Juice isn't healthier, it's more calorie-dense and makes you fatter more easily.

Abdominal muscles are not something that can be done with sit-ups, and when your body fat percentage is low, it will naturally come out.

Lasting more than 3 minutes, even if it is aerobic exercise, but the duration is 40-60 minutes, which is relatively more cost-effective.

Although fitness can improve an individual's physique and immunity, it does not mean that they will not get sick, but their resistance will be better than that of ordinary people. If people who work out have bad habits, such as taking a shower immediately after the workout and blowing the wind shirtless, then they are also prone to colds!

In fact, when we exercise, fat is converted into carbon dioxide and water, carbon dioxide is excreted through breathing, water is integrated into the circulatory system, and then excreted through urine or sweat.

Sweating is due to the increase in body temperature during exercise, and in order to maintain body temperature, the body needs to regulate body temperature by sweating!

To gain muscle, you must eat, sleep, and practice fusion, all of which are indispensable. To put it bluntly: three points of practice and seven points of eating, if the diet is eaten correctly, the actual effect of practice will be doubled.

So, how to eat fat loss meals to quickly gain muscle and improve the muscle level of the whole body?

A scientific and reasonable muscle-building meal is not only about eating chicken breast, broccoli, and boiled eggs, but also grasping the 4 key points of the diet to make you eat the muscles and body shape of the whole body!

The first key point of diet: the effective caloric range.

Muscle gain is to better improve the muscle level of the whole body, and the growth and development of the whole body muscle must be sufficient kinetic energy and nutritional supplements.

The total metabolic value of the human body in a day is in the middle of 2000-2400 calories, and the body fat is standardized Li Zhaomu people, the caloric intake during the fat loss and muscle gain period can be increased by about 10% than usual, and the caloric intake of people with thin body bodies must be increased by 15%-20%, which is conducive to the growth and development of muscles throughout the body.

The second key point of the diet: increase your protein intake.

The growth and development of muscles throughout the body is inseparable from the filling of protein, therefore, during the period of fat loss and muscle gain, we should increase the intake of protein under the condition of manipulating fat intake, and fill protein with 1 kg of standard body weight per day.

You can eat more high-protein foods for three meals, such as chicken breast, egg food, milk, dairy products, lean pork, fish, shrimp and other ingredients, and diversify your diet, and the food is dominated by cooking, which can prevent the food from soaring in calories and destroying its nutrients.

Breakfast can be filled with raw eggs and milk, and chicken breast can be cooked with broccoli and carrots, and the nutritional content will be more comprehensive. Eat a boiled egg and a glass of milk before and after fitness training to fill the protein needed by the human body, which can improve muscle growth and repair efficiency.

The third key point of diet: eat less and eat more.

We can see that men with abdominal muscles like to eat small and frequent meals, mainly because their caloric intake is higher than that of ordinary people, and eating small and frequent meals can ensure food intake.

During the fat loss and muscle gain period, the fat loss meal is divided into multiple time frames, which can improve the utilization rate of ingredients and reduce fat deposition. We can change the three meals to five meals, which is conducive to the digestion and absorption of ingredients. High-protein foods are divided into small and frequent meals, and the digestibility will be much higher than that of one-time intake.

The fourth key to eating: Pick good fats.

During the exercise period, you should not consume fat, but instead fill in the high-quality fat, which is a key component of growth hormone production and metabolism. We can fill in some dried fruits, shaka nuts, and avoid all kinds of fake and shoddy fats, trans fats, especially ingredients such as whipped cream and chocolate.

In the case of cooking three meals, you can choose high-quality fats, such as vegetable oil, flax oil and other healthy vegetable oils and fats. During the period of fat loss and muscle gain, carbohydrates:

The ratio of egg white:fat intake is 5:3:

2. It is a more reasonable way to eat fat-reducing meals.

When eating fitness meals, you should eat some foods with low fat content, and you also need to eat some high-protein foods, such as eating pork, drinking milk, and eating some fruits after eating.

We must eat more vegetables and fruits, eat eggs every day, eat solid acres with fruits, eat more chicken breast, beef, fish, shrimp, drink more milk, and strengthen special training.

When eating fitness meals, you should control your calories, you can eat some foods with high protein peipei, and when you eat, you should eat less and more meals, don't eat high-calorie banquets and things, and eat some vegetable salads.

<> "If you want to make your fitness efficient, change your diet first.

Accelerates fat-burning metabolism.

Black coffee 100g 22 kcal.

Green Tea 100g 36 Days Song Sail Card.

Cayenne pepper 100g 61 days card.

Drink a cup of hot water, and the cherry fiber cut will be fine.

Dark chocolate. 100g 93 kcal.

Seaweed 100g 57 kcal.

Boiling water 100g 0 kcal.

Low-fat milk 100g 43 kcal.

Coconut oil 100g 39 kcal.

100g of apple vinegar 45 kcal.

Oil absorption and edema.

Bitter gourd 100g 19 kcal.

100g of white radish 16 kcal.

Spinach 100g 24 kcal.

Zucchini 100g 18 kcal.

Cucumber 100g 15 kcal.

Winter melon 100g 10 kcal.

100g of lettuce 9 kcal.

Asparagus 100g 19 kcal.

Broccoli 100g 38 kcal.

Low-fat, high-quality carbs.

Purple sweet potato 100g 82 kcal.

Oats 100g 367 kcal.

Huimi 100g 350 kcal.

Brown rice 100g 360 kcal.

Konjac shreds 100g 10 kcal.

Corn 100g 81 kcal.

100g of wheat noodles 340 kcal.

Whole wheat bread 100g 254 kcal.

Pasta 100g 350 kcal.

Fat-burning and high protein.

100g eggs 141 kcal.

100g beef 130 kcal.

Chicken breast 100g 130 kcal.

100g of fish 120 kcal.

Pure milk 100g 66 kcal.

100g of shrimp meat 95 kcal.

Peas 100g 107 kcal.

100g chicken thighs 181 kcal.

Tofu 100g 85 kcal.

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Supplementing high protein, beef (occasionally eat some raw) milk, eggs, as well as various dishes, carrots, fruits, of course, protein foods will make your muscles bigger and more beautiful, I personally prefer to drink some red wine, while practicing and eating And I like to eat raw beef

Half of the body depends on eating and half on training, and the main purpose of eating is to eat less and more often, and eat more protein-rich foods.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. There should be a gap of 30 minutes to 1 hour between exercise and eating, and the absorption is better than usual after 30 minutes of exercise.

30 minutes after exercising, you can eat something that is easy to digest, such as eggs and milk. If it is inconvenient to eat, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight).

Eat healthy and don't overeat.

Moderate energy, low fat, high protein, high fiber.