Info on Fitness

Nutritional value: per 100g Calories Carbs Protein Fat 392 kcal 3.6 g 62 g 6.8 g Ingredients: For 1 person 200 g Low fat Cottage cheese 4 Egg whites Preparing the Cottage cheese pancakes: Put everything in blender. Blend everything till it`s smoothly blended. Then pour onto a hot pan and cook like a normal pancake.

Nutritional value: per 100g Calories Carbs Protein Fat 316 kcal 27 g 50 g 3 g Ingredients: For 1 person 300 g Strawberry 60 g Whey Protein Preparing the Protein strawberry cocktail: Put everything in blender. Blend everything till it`s smoothly blended, add water if needed.

Nutritional value: per 100g Calories Carbs Protein Fat 535 kcal 50 g 50 g 15 g Ingredients: For 1 person 360 g Canned Tuna  1 Tomato 4 slices Whole grain bread 1 Onion Preparing the Tuna sandwich: Cut tomato and onion in slices. Put everything on whole grain bread slices, and cover with rest whole bread slices. Put everything in toaster and coke it till it`s ready

A pull up is an upper body compound pulling exercise. Your back and arms pull your body up while your abs prevent your lower back from arching. You can emphasize your arms by gripping the bar with your palms facing up. These are Chin ups and they’re effective for building bigger arms. A traditional pull up relies on upper body strength with no swinging or "kipping" (using a forceful initial movement of the legs in order to gain momentum). Variations of Pull Ups Regular Pull Ups Grab the bar, grip it about shoulder width apart. Full grip with your palms down. Hang with straight arms. Pull yourself up by pulling your elbows down to the floor. Keep your elbows close. Pull yourself all the way up until your chin passes the bar. Lower yourself all the way down until your arms are straight. If you lack the strength get your chin over the bar by standing on the bench. Lower yourself slowly and then jump up again for the next rep. You can also loop a resistance ban

Eat Less To lose weight from any area of your body, you must work in a caloric deficit. This means eating less than is required to maintain your body weight. Its approximately 500 calories less than maintenance. Eat enough Protein Protein will help you build lean muscle as well as burn body fat. Protein has the highest thermogenic effect on the body (the thermic effect of food is the amount of energy required to digest and process the food you eat). Eat Carbs after Workouts When you eat carbs after workout, they have the smallest chance of turning into body fat. Try to eat moderate amounts of carbs and 1 or 2 cups of vegetables with each meal. This will ensure that your body gets the vitamins, minerals, antioxidants, and fiber it needs to function at its peak and remain healthy. Eat Healthy Fats You need to include healthy fats in your diet, primarily from polyunsaturated and monounsaturated fats such as raw nuts, nut butters, fish oils, and olive o

High Intensity Interval Training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. High Intensity Workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. This after burn effect is reason why intense exercise will help burn more fat and calories than regular aerobic and steady state workouts. Here are a few benefits from HIIT Increases Your Metabolism HIIT speeds your metabolic rate and increases metabolism boost for up to 48 hours after a complete HIIT routine. This means you’ll still be burning fat even after you’ve left the gym. Quick and Convenient HIIT workouts can be done anywhere: at home, in a hotel room, in a park, at a gym, etc. And most are 30 minutes or less. No E

Going to the gym 6 days sometimes even 4 days per week cannot only be tough on the body, but can become a major inconvenience. The program itself calls for you to make it to the gym 3 days a week for weight lifting sessions. On off days, you will still have some light activity to further promote recovery and also calorie expenditure. Workout Schedule: Monday – Workout A Tuesday – Off Wednesday – Workout B Thursday – Off Friday – Workout C Saturday – Off Sunday – Off Workout A: Chest and Back Bench Presses 1 set : perform a set of 6-8 reps using a weight where you can do no more than 8 reps 2 set : of 4-6 reps using a weight where you can do no more than 6 reps 3 set : of 2-4 reps using a weight where you can do no more than 4 reps 4 set : of 1-2 reps using a weight where you can do no more than 2 reps 5 set : drop the weight back down to a weight where you can perform no more than 8-12 reps 6 set : perform  body weight  push ups to failure Chin-ups