Thursday, 1 August 2013

Training and diet plan for beginners

One thing is how you exercise, but it is also important what you eat. It is important to support your training with a diet plan.
What you should eat depends of course largely on what you want to achieve with your training.

Basically, it is especially about getting the right amount of carbohydrates, proteins and fats while getting plenty of vitamins and minerals.

If you want to lose weight, your training complete program will focus on some fitness and get carbohydrates when you eat. However, do not completely cut carbohydrates away. In particular, it is a good idea to cut down on white bread, potatoes, pasta and rice. If you engage in much endurance sports, you in turn use many carbohydrates, and should focus on increasing your intake of this.

Lots of proteins
Whatever your goals are, proteins are in general good for you. It helps among other things, build muscle or maintain them if you engage in much endurance sports. It is also important to get protein when you want to lose waight. Good protein sources are especially meat, but also beans generally has a high content of proteins.

Besides this you should also focus on getting plenty of minerals and vitamins. Especially in vegetables are lots of minerals and vitamins, and since in most vegetables, except potatoes is a reasonable carbohydrate content, they are therefore an excellent source of good energy when you want to lose fat
Fat is actually also an important source of energy, and you should especially get the healthy omega3-6 and 9 fatty acids. They are in particular in fish and in certain types of vegetables such as avocado. Nuts is also typically a good fat source. On the other hand it might be a good idea to avoid many of the unhealthy fats, and this means that for example, you should avoid frying in fat when it is possible. At the same time you should go for lean meats.

You should also make sure that your training diet plan takes into account that you get some fiber. They are not good at giving you energy just before training as they are slow to join. They are in turn good to slow the absorption of sugar, and therefore they help to maintain your energy levels over time.

You have to focus on getting some water - both when training but also in general. Most of your body is water, so it is obviously important that you get plenty of water.

If you focus on these simple principles, while not too often eat candy, cake and other sweets, then you're already well on your way to getting results from your workout with the diet plan.
A good idea may also be that you are planning meals for a week, so you always know what healthy food you want to eat - it's usually when you have to make quick decisions that you end up skipping and take the easy way. Have you planned your food in advance, it is easier to maintain the healthy line.
Most of us, however, need to depart from the plan, then you should of course also plan your food at a level where it does not become too chore.

Proteins and training for vegetarians

Many dietary guidelines for personal training is based on that you need to eat some meat, which is rich in proteins and low in fat. Therefore, you obviously think differently when you as a vegetarian would like to have good results out of your personal training.

You obviously still have a balanced calorie intake, where you get both the vitamins and proteins that your body needs.

Proteins are important in many processes in the body, including when you want to build muscle mass, and it is, after all, often an important part of the goal of personal training. Studies also show that athletes have greater need for protein than other normal people.

When meat is one of the largest sources of protein, it is obviously important that you are aware of where you instead can get protein that can support your training.


A good source of protein, for instance, legumes like beans and peas, and nuts in general often have naturally high level of protein. Therefore, you as a vegetarian must focus on getting legumes and nuts every day, so you get the most out of your workout.

However, it is still difficult to come up with a proper protein, and a good idea can be to supplement your diet with protein powder and protein shakes, in this way you will have a greater intake of protein.
You should also focus on getting enough fat in your diet so you get the most out of your personal training. Good sources of fat are, for example nuts, olives, avocados and vegetable oils - such as olive oil. These fat sources gives you the good fat that contribute positively.

It's also a good idea to focus on carbohydrates. Generally, you get an entirely natural a reasonable amount of carbohydrate as a vegetarian, so normally you do not need to adjust your diet plan in order to carbohydrate intake.

If you only train lightly or maybe want to lose waight in connection with your training, focus on a low carbohydrate intake. If your training on the other hand is hard or you might even need to gain weight, you should focus on a high intake of carbohydrates. Do you hear in the last category, you can for example focus on the intake of potatoes, pasta and rice, while on the other hand you should avoid it if you belong in the first category and maybe want to lose you.

If you focus on whole grains and these foods, you often get quite a sensible diet as a vegetarian with a focus on fitness and bodybuilding. However, it may be a good idea to get vitamin supplements that are especially designed for vegetarians, as there are certain vitamins and minerals, which comes primarily through meat.

Read more about personal training in this Danish article: Fitness or bodubuilding 

Thursday, 6 June 2013

How to get a flat stomach

Would you like help with your weight loss, so you can finally get the flat stomach you've always dreamed of? Many are struggling hard in an attempt to reach a flat tomach, but it can be hard to find the way that actually works.

Actually there are many ways which can help you to weight loss. Most importantly though is that you pay particular attention to two things: training and nutrition.

First of all you need to train - and of course the right way. It is a good idea to train at least 30 minutes each day where you get your pulse up. This could be swimming, running, dancing or walking at high speed. In particular interval- training might be a good idea.

Go for a walk at a brisk pace, where you sometimes sprint, or have very high pace, as long as you can, and then again to go at a more leisurely pace. When you've got your breathing down you sprint again. Do this for about 20 minutes each time.

It's also a good idea to focus on strength training. It helps both the combustion and thus aid weight loss. At the same time, it also helps to give you more muscle and thus a nicer and more tight body - and eventually a flat tight stomach too. Example, you can train the squat, plank, push-ups, sit-ups, body withdrawals and the like.

It's a good idea to use music to motivate you during your workouts, whether in the case of endurance training or strength training. It is also important that you find an exercise that you actually enjoy. In this way it is much easier for you to stay motivated. For many it is also a good idea to get an exercise buddy so that you can support, push and inspire each other.
Be sure to stop exercising if you feel pain. Tenderness may be fine, but you should avoid the overuse injuries that can come through real pain.

Also make sure to get enough sleep - if you sleep too little inhibits the metabolism.

Focus on food

It is also important that you pay attention to what you eat when you're chasing flat stomach. You should of course cut down on fast food intake, and instead focus on getting enough protein. Proteins are mainly in beans, nuts and meat without too much fat.

It may for many be an idea to eat several small meals during the day - do not over eat, and eat again until you get hungry. Be sure to eat your food slowly and have small breaks while you eat - it makes you easier to recognize when you are satisfied rather than end up over eating. However, do not starve yourself - it helps to lower the combustion and it can do permanent damage to your body.
Make sure to cut many carbohydrates away - it's a good idea as far as possible to avoid potatoes, white bread, pasta and rice. Its better to eat food like whole grain and whole grain bread instead, and then you will easily be able to get a flat stomach.

It's also a good idea to eat more raw food. When you cook and heat food, some of the minerals are lost and therefore it is a good idea to get raw food, so you get the best energy from your food products. For example, carrots, tomatoes, pears, broccoli, bananas, berries and the like.

It is also a great idea to cut the candy and chips away, and instead replace it with green snacks - for example in the form of vegetables or fresh fruit. Do you like sweets, crisps or chocolate, try to brush your teeth - often lose the desire for goodies, otherwise they taste at least not very well anymore after brushing.
Be sure to drink a lot during the day, but stick to water and avoid soda and other sugary drinks. Try possible to squeeze a lemon into the water - it provides both a fresher taste, and some believe it can help boost metabolism.

It is also a great idea to focus on reducing salt in the diet, because salt can increase the risk that the food becomes fat on your body.
Be sure to be patient with your training. For some it takes longer than others, and it depends among other things on your fitness level.

Read a complete guide to fitness here