Yesterday I told you what you should eat in the diet plan. Today we will tell you how to eat and how to arrange your diet. It’s time to tie your food choices into your plans for the day. Also, a set of strength training will be arranged today.
Every meal should contain two basic elements: protein and vegetables. Your training plan should be based on this diet. On strength training days, you need to consume more carbohydrates. On rest days you need to eat less carbs and more protein. And don’t cut out fat altogether.
Meal arrangement for training days:
1. Eat protein-rich foods and vegetables at each meal.
2. Before exercising, consume a certain amount of carbohydrate foods, such as half a bowl of rice, some fruit, or a bowl of oatmeal.
3. In addition to protein-rich foods and vegetables, the post-training meal should also include fruits and unprocessed carbohydrate foods, such as potatoes and rice.
4. At the last meal in the evening, do not eat carbohydrate foods other than fruits and vegetables, and eat a diet high in protein and a small amount of healthy fats.
Closed days:
1. Eat protein-rich foods and vegetables at each meal.
2. Limit the intake of starchy carbohydrate foods and eat some fruits.
3. Ensure healthy fat intake and enjoy foods such as eggs, fish rich in healthy fats, avocados, or snack on some nuts, almonds, and different nuts.
How many meals should you eat a day?
Actually, it depends on yourself. Researchers from Canada said. It doesn’t really matter how many meals you eat, what matters is that you eat the right foods and in the right amounts. So weight loss meals are not necessary. You might be wondering, wouldn’t it be better to skip one meal? Not really. Metabolism is only affected by how much you eat, not how often you eat.
If you like to eat a larger meal, then three meals a day is fine. If you want to eat more meals in a day, don't overeat the three meals. You can add 1-3 small meals.
Is eating time important?
Once again, pay attention to the intake of high protein and fruits and vegetables in your diet. So as long as you plan your meals as mentioned above, you don’t have to worry about eating time.
What about helpful supplements?
When you start your training plan, you will know that many friends around you are adding extra supplements to make the fitness plan more perfect. You can already do well with the right diet and training, but if you're most striving for perfection, consider appropriate supplements.
However, the premise is that you are already familiar with your body and know what supplements it needs. Some fitness supplements, protein powder, creatine, etc.
Three suggested supplements:
1. Protein powder: Your diet needs protein. Sometimes your diet doesn't meet your body's protein needs. This is a highly effective way to ensure you're not lacking in protein.
2. Fish oil: Fish oil is a miracle supplement. It can improve your cardiovascular health, lower triglycerides, help you recover from hard training, and maintain your brain health.
3. Multivitamins: This is the main auxiliary supplement. Your goal in improving your diet is to allow your body to absorb sufficient and balanced nutrients every day. Vitamins are all your body’s nutritional needs.
Day Five, Power Training arrangement: (A and B are a combination of movements, with a 60-second rest between each training movement.)
Action 1: Barbell bent-leg deadlift: two groups, 10 times each. (Use dumbbells instead for practicing at home)
Action 2:A: Seated dumbbell curls: three groups, 12 times each.
Action 2:B: Barbell squat: two groups, 10 times each. (Use dumbbells for practice at home instead)
Action 3:A: Dumbbell press: two groups, 12 times each.
Action 3:B: Plank: two groups, hold for 30-60 seconds.
Perform today's strength training seriously, which is mainly based on basic exercises of the main muscle groups. Don't think the movements are simple. Let's do some aerobics tomorrow.
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