After three days of introductory training for weight loss and muscle gain, as a novice, your body will feel quite tired. Today you should have a good rest, buy some suitable food and walk for 20 minutes. The diet discussed today can be implemented as a scientific diet throughout your entire fitness career, and must be followed by both beginners and advanced fitness professionals.
You have to clean your kitchen and refrigerator. What you have to do is not what you like to eat, but what you should eat. The right foods will help you recover muscles and burn fat. It is not easy to change your bad eating habits. This is a new living habit and you must adapt to it.
Types of food choices:
The categories listed below are not complete, and some are not listed, but if 90% of your food is in the following categories, you will find that your abdominal muscles are revealed as you train.
Fruits and vegetables: It doesn’t matter whether they are fresh or frozen. Choose as many varieties of fruits and vegetables as possible. Some fruit products are also very good, but pay attention to label instructions and do not choose ones that are too high in sugar. Remember this rule: The more fruits and vegetables you eat, the more fat you'll lose.
Another thing to note is that if you like fruit and vegetable salads, the problem is that salad dressings contain a lot of sugar and unnecessary calories. Your vegetable and fruit salad should add olive oil and less than 5 grams of sugar.
Protein: Red meat (such as steak and lean beef, with a fat content of less than 15%), pork, poultry (chickens, ducks and geese), eggs, fish, and seafood are all good choices for protein sources. . You need to eat protein foods at every meal and have a variety of them. Visit MuscleNet's "Protein Calculator" to help you calculate your daily protein needs.
Dairy products: Some people may think that dairy products are not conducive to weight loss. Researchers at the University of Tennessee found that consuming dairy products in a weight loss plan will lead to more fat loss, unless you are allergic to dairy products. It should be added to the training diet plan, including some cheese, milk and yogurt. You can also add chopped fruit to the yogurt, which is also a good option.
Cereals: Cereals are rich in carbohydrates. Should you avoid excessive intake of carbohydrates when losing weight? I have seen people lose 10-20 pounds surprisingly quickly on a lower carb diet. But that doesn't mean carbs are the enemy. You need to understand your body to decide how much carbs to supplement to achieve energy balance.
Carbohydrate foods you can add at any time: potatoes, rice, quinoa, oatmeal, beans. Bread and noodles are also a good choice.
Edible oil: Mainly canola oil and olive oil. There is no need to choose too much, others are not good for you.
NutsAnd fat:Fat is not necessarily bad. Sometimes they are necessary. Reasonable fat intake can help training and make the lines leaner. Fat allows men to produce testosterone and thereby grow muscle. Also you should enjoy a variety of nuts, avocados, nuts, cashews, walnuts, pistachios.
What should we drink?
There are some drinks to choose from. Drink plenty of water, and you can choose your favorite juice, coffee, tea, and milk. But be aware that some carbonated drinks that contain too much sugar should be avoided.
Appropriate free meals as cheat meals:
In a long-term training and diet control plan, you can choose one day every other week or ten days to go back to your old diet and taste the familiar taste. On this day, you can try to satisfy yourself and eat what you want. Something that will motivate you to train and continue to plan your diet. But during your normal meal planning days, you need to avoid junk foods such as snacks, cookies, chips, and candies, which will turn into fat and be stored in your body.
Have you arranged and recorded your meals these days? Compare today's food list to strengthen and improve your diet plan. Tomorrow you'll learn how to plan your meal.
On this day, in addition to writing down your goals and eating arrangements yesterday, getting enough 7-8 hours of sleep, 6 glasses of water a day, and adding high-protein foods and vegetables to every meal, you also need to learnApply the above dietary methods to your diet plan. An additional 20 minutes of spreading is required. Walking is a great way to rejuvenate your body and mind, and is a great way to decompress after 8-10 hours of work. Helps promote blood circulation and recovery from strength training. Let your body rest well, there will be a strength training session tomorrow.