FITNES

Konacno ste se odlucili da se rešite tog pojasa za spasavanje oko vašeg struka i da se na moru pokažete u najboljem izdanju. Na vreme ste poceli sa dijetom, a nekako se našlo vremena i za rekreaciju. Primenili ste rigoroznu dijetu, koju ste pronašli u svom omiljenom magazinu, koja je dala fantasticne rezultate. Izgubili ste 10kg za samo mesec dana!!! Savršen rezultat cestitamo!

Medutim da li je sve baš tako idealno kako se na prvi pogled cini? Kada malo bolje razmislite cini vam se da vam trcanje na pokretnoj traci u vašem fitnes centru baš i ne prija. Osecate se iscrpljeno, nema ni govora o pozitivnim efektima vežbanja, o kojima svi govore. Niti ste sveži, niti ste odmorni. Kako je to moguce, s obzirom da ste mršaviji nego proletos. Objašnjenje je vrlo jednostavno. Gladovanje i trening su potpuno iscrpeli vaš organizam, koji se ocajnicki trudi da sacuva rezerve energije. A rezerve energije u našem organizmu su masti!!! Rigorozna dijeta i naporne fizicke aktivnosti su dovele do sasvim suprotnog efekta od željenog.

Šta se desilo? Uskracujuci vašem organizmu kvalitetne izvore energije, on je sve više usporavao metabolizam i kao gorivo za sve vaše aktivnosti umesto masnih naslaga koristio protein iz vaših mišica. Rezultat toga je da ste vi medicinski posmatrano u gorem stanju nego pre zapocinjanja programa dijete i vežbanja.

Kako je to moguce? Vrlo jednostavno, jer se u izgubljenih 10kg telesne mase nalaze uglavnom vaši mišici, a ne masti, tako da je procentualni udeo masti u vašem telu sada viši. Vi ste podložniji oboljenjima nego ranije. S obzirom na sve što smo vam objasnili, zakljucujete da je mnogo bolje da se vi lepo vratite svom starom režimu života, pa se hvatate za vaše omiljene grickalice i slatkiše, i dok sve to klizi niz grlo uz gutljaj koka kole, menjate kanale na TV-u.

E pa pogrešno ste zakljucili!!! Postoji zdrav nacin da se definitvno oslobodite viška masnih naslaga, a da se ujedno osecate mnogo zdravije. Princip zdravog smanjenja viška telesne masti je vrlo jednostavan. Potrebno je da u vaš organizam unesete manje kalorija od onoga što potrošite u toku dana. Kraj! Tacka! To je sve, što treba da znate. A sada cemo vam objasniti kako je to moguce uraditi.

Strategija je sledeca, šlauf oko stomak cemo napasti iz nekoliko pravaca:

1. izbalansiranom ishranom
2. redovnom povecanom fizickom aktivnošcu

Šta se podrazumeva pod izbalansiranom ishranom? Dakle potrebno je da celokupni kalorijski unos smanjite i da ga podelite na 5 do 6 manjih obroka. Dakle tri glavna obroka i 2-3 užine, nemojte preskakati nijedan. Gledajte da se hranite zdravo, što više proizvoda od integralnih zrna žitarica, nemasnih mlecnih proizvoda, a od mesa izaberite pilece ili curece belo, nemasnu junetinu ili teletinu i posne ribe (tunjevina, losos, sardine...) i unosite što više voca i povrca. Ukoliko baš nemožete bez slatkiša i gaziranih napitaka opredelite se za light varijantu sladoleda i napitke bez šecera. I na kraju sve to što ste pojeli zalite sa minimum dva litra vode, a preporucuje se tri, narocito kada ste fizicki aktivni. Voda je neophodna za citav niz funkcija u našem organizmu, nemojte je izbegavati.

Izbacite masnu i preradenu hranu, jer masnoce sadrže izuzetno visok broj kalorija i lako se lepe tamo gde ne treba. Medutim ne samo masna hrana vec i višak ugljenih hidrata dovodi do gomilanja masti. Posebno štetni za figuru su oni ugljeni hidrati koji izazivaju nagli skok insulina, a oni se prevashodno nalaze u proizvodima od šecera i belog brašna.

Znam da je teško pridržavati se ovakvog režima ishrane, ali koristi su višestruke. Vecim brojem obroka ubrzavate metabolizam, a time se postiže da i dok sedite vaš organizam topi višak masti. Zatim na ovaj nacin lakše kontrolišete glad, te vam se nece desiti da po povratku sa posla slistite pola frižidera. I na kraju, na ovaj nacin, s obzirom da vaš organizam redovno dobija priliv energije, nece ljubomorno cuvati masti na stomaku vec ce poceti lagano i njih da sagoreva. A to smo i želeli, zar ne?

Drugi bitan faktor koji utice na smanjivanje telesnih masti je redovna pojacana fizicka aktivnost. To je drugi kraj jednacine, koji utice da se stvori negativan odnos unetih i potrošenih kalorija. Jednostavno što se više krecete, to bolje. Imamo nekoliko predloga za vas.

Dok traje lepo vreme možete osmisliti citav niz aktivnosti van kuce. Od laganih šetnji, preko vožnje bicikla, pa do plivanja. Preporucujemo da to bude minimum tri puta nedeljno, u minimalnom trajanju 30 do 45 minuta, jer telo razgradnju masti zapocinje tek nakon dvadesetak minuta aktivnog fizickog vežbanja. Još bolje je da pronadete neki fitnes klub i da uz konsultacije sa strucnim instruktorima izaberete neki od programa, koji najviše odgovara vašim osobinama. Mogucnosti su zaista izuzetno velike, nemojte se ustrucavati ili stideti odlaska u fitnes centar. Pa oni su tu zbog vas. Lepo cete se zabaviti, a možda i upoznati nekoga!

Pored aerobnog treninga (trcanje, vožnja bicikla, aerobik i sl.) preporucuje se i dodatno vežbanje u teretani. To važi i za vas devojke! Nemojte se bojati da cete postati napumpani kao bilderi na slikama magazina, jer ženski organizam ne proizvodi dovoljnu kolicinu hormona testosterona, koji je odgovoran za mišicni rast. Zašto teretana i vežbe sa tegovima? Ojacacete muskulaturu i zategnuti se, a vaši mišici ce dobiti lep, izvajan oblik. Pored toga kod ljudi koji žele da smršaju, vežbanjem u teretani cemo, pored dodatnog utroška kalorija, podstaknuti mišice na rast, narocito kod muškaraca, pa se izbegava efekat razgradnje mišica dok ste na dijeti. Više mišica takode znaci viši metabolizam u mirovanju, dakle više potrošenih kalorija i sve smo bliži savršenoj figuri za plažu!

You can workout at your own home

If you hate to go to the gym, you are not alone. The good news is - you can get results in the comfort of your own home with some simple home exercises.
Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast.
Here are the ten best bodyweight training exercises that give you great workouts and great results - without the gym.
1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole - a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.
2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.
3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.
4. Tent Push-Ups (primarily upper chest) Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.
5. Push-Ups, Triceps Position (you guessed it - triceps, and some chest) Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.
6. Triceps Dips With Chairs With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.
7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm's length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.
8. One-Legged Hamstring Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.
9. Lunges Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.
10. Stair Running Stair running isn't usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.

Eat What Everyone Else Eats and Lose Weight

Meal and Snack Bars

Many diets are sabotaged because people do not have the time to stop and purchase something that is healthy, that will contribute to weight loss, that tastes good and that will fill them up. This is where those delectable food bars come into the picture. These convenience foods are tasty, packed with fiber and protein, and fairly inexpensive when compared to the cost of fast food. Instead of stopping for a donut and coffee in the morning, replace the donut with a breakfast bar and you will not have ruined your diet. Instead of going to the vending machine and getting a bag of chips or a candy bar for an afternoon pick-me-up, eat one of these bars. These bars enable you to get the quick-fix you need without falling off the weight-loss wagon.

Desserts for Dieters

Some people can’t stick to diets because they are unable to give up desserts. If you are someone who has a proverbial sweet tooth and ending a meal without a dessert is unimaginable, take heart. The manufacturers that bring you your diet friendly frozen dinners have came to the rescue. They are now bringing low-calorie, portion-controlled sweets to the marketplace. Almost anything you can imagine is available - from slow churned ice cream to cookies, cakes, pies, cobblers and more. You can have your dessert and lose weight, too.

These are just a few of the foods that are available to those who are trying to lose weight. Other items include flavored vinegars and mustards to give those salads more interest, fat-free cooking liquids, flavored waters, reduced calorie lattes, dips and breakfast cereals and more.

When you couple all of these things with the things that are already good for you such as fruits, vegetables, lean meats and whole grains, there is no reason why you can’t satisfy those cravings you get an

Prepackaged Snacks

Calorie-controlled prepackaged snacks are very popular with dieters. These 100-calorie bags of goodies enable people to feed their sweet or salty craving without going berserk and overeating. While these snacks are not considered very nutritious, they can go far in staving off that snack monster who is screaming for cookies. The key to these snacks is limiting your intake to one pack. So, you must have self control. If you sit down and eat three or four packs, you defeat the purpose of the product - and you probably will not lose weight.

Fast Food Menus

No longer do you have to keep yourself from visiting Taco Bell, McDonalds, KFC or other fast food restaurants with your family and friends who are non-dieters. Most fast food restaurants have changed with the times. Alongside their normal products, they now offer healthier menus that can meet the needs of dieters. The good news? These foods are just as yummy and delicious as their normal offerings. So, feel free to head to the local burger joint with your buddies, just choose your food off the healthy side of the menu. 

Rotisserie Chicken

Have you noticed that many grocery markets now offer fully cooked rotisserie chickens? This is good news for dieters. Chicken can be used in tacos, casseroles, on salads, eaten as a sandwich on whole wheat bread and more. Watch the store advertisements for sales. Purchase two or three chickens at a time and freeze them. That way you’ll always have a healthy food on hand. 

Frozen Dinners

Frozen dinners, or TV dinners, were once packed full of fat and salt. Now dieters have the option of purchasing frozen entrees that will enable them to still lose weight. Brands include Lean Cuisine, Weight Watchers, Kashi, Healthy Choice and others. These quick and easy meals are generally made with little to no sodium, low calories - between 300-400 calories per entrée, and many of them will give you your needed fiber while keeping the fat at a minimum. Be sure to read the label to ensure you are getting an entrée that meets your diet needs.

d still stay on the weight loss wagon.