When you start with weight training, a perfect body, a defined body is your goal. Often you realize after a few months that you are not really close to your goal. So you include additional cardio units in your training schedule. That's basically good. But the royal road to a defined body is the combination of strength training, cardiovascular training and nutrition. Especially the diet determines whether you achieve the look of a fitness model. Here are the 8 most important tips.
1 · Erhöhe die Protein-Zufuhr
A protein-containing diet is the basis for the athlete to build muscle mass. Body fat is burned on 2 ways. On the one hand, a larger muscle burns more calories because the basal metabolic rate increases. Because the muscles have to maintain themselves almost. On the other hand makes protein-containing nutrition Fed up faster. Researchers at Skidmore College found that eating a high-protein diet consumes significantly more body fat than high-carbohydrate foods.
2 · Fett essen zur Fettverbrennung
Did you know that good fats help with fat burning? Those who aim for a defined body will think least of fat as part of the diet. In fact, Omega 3 fatty acids help burn body fat. In addition, these fatty acids are anti-inflammatory, improve digestion and strengthen brain function. So, add fish, nuts or fish oil as a dietary supplement to your diet.
3. Reduce carbohydrates
Limit your consumption of carbohydrates to two times a day: in the morning and after training. At these times, your carbohydrate reserves are depleted. Fill it up again. If you eat carbohydrates, then those with low glycemic index. For example, brown bread, brown rice, oatmeal and vegetables. This keeps your insulin levels constant and helps you on the way to the dream body. Also, avoid all sugary drinks and replace them with water, tea or coffee.
4 · Grapefruit essen
Even if they do not taste good, grapefruit help you to get rid of extra pounds. Scientists believe that grapefruit keeps insulin levels constant and helps prevent insulin spikes. A studio run in a San Diego clinic showed that volunteers who ate half a grapefruit three times a day lost as much as 5 kilos in 12 weeks without otherwise changing their diet.
5 · Die Zufuhr an Kalzium erhöhen
Calcium controls the hormone calcitriol, which stimulates the body to store fat. It prevents fat burning. Different studies show that cream cheese and Greek yogurt are good for protein and calcium intake.
6 · Verwende Gewürze bei deinen Speisen
Simply pepper away fat. Pepper contains capsaicin, which is responsible for the pungent taste. Science has proven that capsaicion is a true fat killer. If you want to boost fat burning, add chili pepper sauce, red pepper or other spicy pepper varieties to your diet. This increases the fat burning power of your meals. Cinnamon is another fat burner. The plant has been used for centuries as a spice and remedy. With cinnamon you control your insulin levels and make sure that he does not sway wildly back and forth. A stable insulin level prevents food cravings and the conversion of carbohydrates into fat. So, add cinnamon to your food. Sprinkle it over food and in drinks, whether coffee or tea. It helps you to get closer to the ideal of the defined body.
7 · Ersetze zuckerhaltige Getränke durch grünen Tee
Green tea is healthy because it lowers cholesterol and prevents high blood pressure. The substance EGCG in green tea ensures that your metabolism increases by 4% per day. In addition, green tea prevents glucose from turning into fat cells.
8 · Viel Wasser trinken
Water is life. It keeps us alive and supports our health. It helps flush out metabolic waste and metabolize fat. An athlete should drink up to 4 liters per day, with less active persons 2 to 2.3 liters suffice. As mentioned at the beginning, diet has the decisive influence on your appearance. Pay attention to how much and what you eat. Follow these 8 diet tips and incorporate them into your diet. Combine this with an intelligent program of strength and weight training and cardio units. Then you get the defined body that you dream of and after which people turn around on the street.
Ernährungsplan – GET RIPPED
Dein persönliche Ernährungsplan von FITNESSSMAGNET®. Aufgrund vieler Anfragen nach einem individuellem Ernährungsplan haben wir den GET RIPPED Ernährungsplan entwickelt, welcher jeweils auf dich abgestimmt wird. Die Ziele vom Plan sind hauptsächlich Muskelaufbau und Definition.Ernährungsplan – GET RIPPED