Kham Pha
Weight loss has never been the forgotten issue of the girl's association, especially when the fashion trend is changing and becomes diverse with more designs.However, when starting to lose weight, many girls also said that they often struggle between diets without knowing what kind of body their body is suitable for.
So try to start losing balance of Eat Clean diet combined with exercise to see how great the effect is!
14 -day weight loss challenge with Eat Clean and practice
According to Ms. Jennifer Andrews, sports and health coach issued by the American Council (American Council on Exercise):"I really believe that we need 2 weeks to be ready for changes. After 2 weeks of" eating clean "(Eat Clean) to balance your diet, hunger will decrease, youWill see the body full of energy both physically and mentally, and you also see the change in the numbers on the scale is decreasing. ".
Perform this challenge, you will eat Eat Clean and exercise regularly for 14 days.Different from other weight loss challenges, you will be the one who planned your daily plan.Why?Because there is no way to lose weight is suitable for everyone, they need to be "personalized" in the lifestyle of each person to bring the highest efficiency.
Some tips to perform "14 -day weight loss challenge with Eat Clean and Practice"
- Do not choose just one diet or exercise that you cannot do for 2 weeks.
- If both a diet and exercise is too much for you, start adjusting your diet for 2 weeks and then put the exercises later.
- Plan for meals and training sessions before starting challenges.Or you can hire coaches to do this for yourself.
- Predict the "obstacles" to prevent you from completing this challenge.For example: You know in advance to have a party with friends at a restaurant, find out the menu there first to choose the best dish for Eat Clean mode.
Guide to plan Eat Clean and practice for 14 days
*Eat Clean plan:
Eat Clean (or Clean Eating) is a healthy diet with the principle"Eat food in its original form".This means that you will aim to limit the consumption of processed goods, cooked dishes too carefully ... Instead, eat more than fresh, nutritious, less processed foods.
In 14 days of Eat Clean, you should split into many meals (preferably 5 meals/day), meals about 3 hours apart.In particular, no snacks between meals.You should also control the amount of calories consumed a day in the range of 1,200 - 1,500 calories/day for women and 1,500 - 1,800 calories/day for men.
*Nutrients needed in meals:
- Meal 1, 3, 5: Protein, complex carbs, fiber, fat.
- Meal 2, 4: Protein, complex carbs.
Also, drink plenty of water every day!
*Sample menu reference:
- Breakfast: 3 egg white, 1 egg, spinach, 1/2 cup of oats.
- Light meal 1: Strawberry smoothie.
- Lunch: chicken breast, 90gr sweet potato, asparagus, 1/4 cup of almonds.
- Light meal 2: Yogurt and 10 strawberries (can be replaced with grapes).
- Dinner: Fish, 1/3 cup brown rice, broccoli, 1 spoon of olive oil.
*Practicing plan:
Practice 1 hour a day, 5 days/week.Do not forget to choose the exercises that you feel most suitable, and do not worry when you have to adjust too many exercises to choose a suitable plan.
Select 3-4 exercises for each part of the body, up to the time of sets and the number of rounds for each exercise session.After 1 week, with the same types of exercises last week, increase the training time of the sets and the rounds.
*Sample training plan:
- Day 1: 30 minutes cardio with running machine + 30 minutes of foot practice.
- Day 2: 30 minutes cardio with elliptical + 30 minutes of back/biceps.
- Date 3: 30 minutes cardio with Stepper + 30 -minute walking machine on the shoulder/back biceps/chest.
- 4: 30 minutes cardio with cycling, 20 minutes Plyometrics.
- Day 5: Exercise whole body.
Now, let's take a 14 -day weight loss challenge with Eat Clean and practice to see how the effect is collected!
Source (Source): Fitnessrxwomen