Info on Fitness

Nutritional value: per 100g Calories Carbs Protein Fat 680 kcal 14 g 63 g 41 g Ingredients: 300 Salmon steak Spices: Parsley, garlic ground Vegetables: tomatoes, cucumbers, yellow pepper, broccoli. Preparing the Salmon steak: Bake salmon on grill pan till its ready. Then slowly  add spices to the salmon. Steam cook broccoli. Then cut all vegetables and place them on dish. Bon appetite

Nutritional value: per 100g Calories Carbs Protein Fat 785 kcal 108 g 44 g 23 g Ingredients: 3 Eggs 12 table spoon Oat flour 2 table spoon Cottage cheese 2 table spoon Cocao A pinch of soda Add Honey by the taste Preparing the "Zebra" cake: Heat oven to 200 C° Mix 3 eggs with honey. Then add 10 table spoons of oat flour, pinch of soda and cottage cheese to the mixed eggs. Separate the dough in two similar parts. Add to one part cocao and mix it well, if needed add water. To second part add the rest of oat flour and mix it well, if needed add water. But the dough should turn out like sour cream for both parts. In the center of the form, pour in alternately each dough with table spoon. Put in oven for 25 – 30 min Bon appetite

Nutritional value: per 100g Calories Carbs Protein Fat 835 kcal 100 g 50 g 41 g Ingredients: For 1 person 6 table spoon Oats 60 g Low fat cottage cheese 125 g Natural Yogurt 2 Eggs 10 g Baking powder 1 table spoon Cocao If needed Honey 2 table spoon Low fat milk Preparing the Chocolate cookies: Heat oven to 160 C° Mix every thing together  until its smooth. Put every thing on baking sheet, by making nice looking cookies. Bake for 20 min. Bon appetite

To create sexy but, it does not take much time – you need to follow a diet and do the right exercises. Strength exercises provide tone and relief. Cardio helps to burn excess calories and reduce body fat. If your diet is made in an ideal way, it is not necessary to perform cardio exercises. However, many women claim that aerobic exercise accelerates the results. Too addicted to cardio training is also not worth it. This threatens to reduce the dry mass of the gluteal muscles. Strength training Strength training should consist of basic exercises on the lower part of the body with the addition of isolated exercises on the gluteal muscles. Often, women face the problem when quadriceps and / or hamstrings take on most of the load, and gluteal muscles have almost nothing left. To turn the gluteus into work, use the following exercises: Squats Stand with your feet shoulder-width apart; place the barbell on the rear part of your shoulders. Flex at the hip and then bend ...

Nutritional value: per 100g Calories Carbs Protein Fat 139 kcal 7.6 g 10.6 g 4 g Ingredients: For 1 person 30 g Chocolate protein 35 g Syrup 5 g Peanut butter Preparing the Protein Bar: Put the Syrup in small bowl then melt it in the microwave or in oven. When the Syrup is melted add the Chocolate Protein and mix until its smooth. Then add the peanut butter. Mix every thing until you get homogeneous mass. Shape the mass and put in the freezer for 10-15 minutes or in the refrigerator for an hour. They do not melt, they keep their shape.

Nutritional value: per 100g Calories Carbs Protein Fat 1670 kcal 120 g 140 g 70 g Ingredients: For 1 person 400 ml Non Fat milk 100 g Almonds 1 Mango 1 ½ Banana 5 scoop Whey protein powder 100 g Spinach 100 g Natural yogurt Preparing the Power Gorilla protein cocktail: Put everything in blender. Blend everything till it`s smoothly blended.

Nutritional value: per 100g Calories Carbs Protein Fat 139 kcal 7 g 15.5 g 3.5 g Ingredients: For 1 person 2 Medium Zucchini 3 – 5 table spoon Flour (whole grain) 4 Eggs Preparing the Zucchini Pancakes : Take new zucchini then shredded zucchini in fine chips. Then I recommend squeezing out the juice, otherwise the dough will turn out to be liquid and you will have to add a lot of flour, which we absolutely do not need. Next, add the shredded zucchini to the eggs. Pour in the flour (the exact amount is difficult to determine, look at the consistency), sprinkle with chopped herbs and mix everything thoroughly. Use small amount of vegetable oil on pan. Then pour onto a hot pan and cook like a normal pancake.