The corner of the fitness. A new column of ParmaDay dedicated to fitness and training with expert advice every Sunday morning was born. To prepare better at the beginning of the week. Keeping in an optimal physical form, especially but not only in the summer, contributes to making us feel good with ourselves. Every week we will be with you to give you valuable directions to train at best, enhance your muscles and why not lose a few extra pounds. Improve balance, coordination and cardiovascular resistance.
Better to train a lot and sweat in the gym hours and hours a week or eating well, applying a rigid diet that keeps away from temptations? The rule is clear: both fundamental but what you eat matters more than how and how much you train. Eliminating more calories with correct nutrition which with exercise is an excellent rule to follow. Because it is not enough to increase frequency or intensity of training to lose excess pounds. The weight evaporates when the body burns more calories than we introduce. To be clear: if we consume 600 calories during an intense training session, but they introduce 800-1,000 in a high sugar and fatty meal (for example pizza and ice cream, or eating sushi as if there was no tomorrow, or hyper-stop foods accompanied by a large dose of carbohydrates), we will never get the results that we have set ourselves.
Nutrition
Many sports doctors, athletic trainers, coaches and nutritionists agree that, albeit both fundamental, the nutrition occupies a higher step compared to the number of hours spent in the gym. Training is certainly necessary for physical health and the cardiovascular system, without which the body will never be toned, sculpted, muscular and fit, but the diet affects anything: concentration, well -being, sensations, energy, health of our organs, body composition, slimming and of course also on the way of training.
In practice, hours and hours could be passed in the gym, but if you eat badly (excess sugars, dirty fats and carbohydrates worked or pizza and white bread repeated for example) you will never be able to have a toned physique, frustrating objectives and results.
To give space to a correct diet, it takes little: according to nutritionists and several studies, it will be necessary to avoid fats and sugars contained in pre -packaged foods, carbonated and fried drinks. Prepare vegetables, whole foods, legumes, dried fruit, noble proteins such as meat, fish and eggs.
A winning weapon is to make dirts during the day: 3 main (breakfast, lunch and dinner) and two snacks.
Training
So far, the diet. What about training? So if the nutritional habits are fundamental for a toned physique, it should be reiterated that training is still necessary for well -being and to give tone and muscles to the body. If you follow a iron diet without training or at least not training enough, we would be “soft” like a mozzarella or a piece of bread put in the microwave. With training, however, muscle tone, well -being and body composition will increase. That’s why training is certainly fundamental.
Ok, but what kind of workout? For many trainers, the one based on resistance and the so -called functional training, in which high intensity is the master, is highly indicated to burn fat, perform and build muscles. An example of high intensity training is the circuit one: alternating seconds of work with a high heart rate with short rest breaks, the body will lead to raising the metabolism by burning glycogen and fat, thus arriving to lose weight while maintaining the muscles. It is enough 30-45 minutes for a total of 3-5 times a week to obtain lasting and evident results. An example of high intensity circuit training can be as follows:
30″ squat
15 “Recovery
30″ push up
15 “Recovery
30″ skip
15 “Recovery
30 “STOPS WITH DOTEMBERS
15 “Recovery
30 “Bil rowers.
15″ rec.
30″ burpees
Retrieve 2 minutes after each lap
Repeat for 25-30 minutes.
