Training early in the morning on an empty stomach is effective if you want to get rid of excess weight, improve your fitness level and endurance. Very useful in the summer, because avoiding the hottest hours of the day. May at first be hard, so observe the following tips to help you wake up early to prepare and give the best of yourself in the morning practice.
Getting up early in the morning, but how?
Prepare yourself for getting up early in the evening. Planning is key to success in every sphere of life, including fitness. Before you go to bed at night preparing everything for morning exercises - sports clothes, shoes, and everything you need for your workout. This will give you time in the morning to focus on exercise and enjoy them.
Provide enough sound sleep and rest. If you do not, I guarantee it will affect your performance, but the lack of enthusiasm and fatigue will affect your whole day. Insomnia leads to low productivity. Strive to sleep at least 8 hours straight through the night and you will achieve excellent results in the morning series of exercises. Would be great if you could provide a short afternoon nap for additional recovery.
As for morning alarm to many people before they wake pressed the off button unknowingly. Get out of bed as quickly as possible, as you hear the alarm bell. One trick is to let the clock or the phone away from your bed so you will have to get out of bed if you want to stop the alarm. Then do not go back to bed or later you will regret.
Once your body is rested 7-8 hours, it was pretty dehydrated. To play sports without being hydrated leads
to
premature fatigue and dizziness.
Therefore as soon as you become, drink at least 2 glasses of water. During exercise also secure enough water.
Workout in the morning on an empty stomach?
Eat 15-20 minutes before workout. For example, banana, peanut butter, or other dessert energy food to boost your metabolism and provide energy for your workout without causing problems.
Here are some simple strategies that will improve the program for training in the morning.
- Peanuts are rich in antioxidants that protect cells from damage associated with heart disease. This kind of nuts contain high levels of protein and "good" fats.
- Antioxidants are natural substances in plants that protect the body from free radical. Red and orange fruits are very high in antioxidants.
The following substances have proven antioxidant for the body:
- Retinol (Vitamin A or beta-carotene) - carrots, broccoli, squash, tomatoes, potatoes, cabbage, melons, peaches, apricots.
- Vitamin C - citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, cabbage, tomatoes.
- Vitamin E - wheat germ, nuts, seeds, green vegetables, vegetable and fish oil.
- Selenium - fish, shellfish, red meat, nuts, eggs, chicken and garlic.
- Grapefruit is extremely beneficial to the body. It is an invaluable source of vitamin C. Packed with vitamins, low in calories. Grapefruit contains: fruit water - 82-86% sugar - up to 10% fructose - 4% glucose -6%.
There is a theory according to which must be eating called by "Principle of traffic lights."
- Red (wild strawberry, raspberry, tomato, hips) are rich in flavonoids, which prevent fat accumulation.
- Yellow (carrot, apricot, yellow pepper) fruits and vegetables are rich in carotene, which fights free radicals.
- Green leafy vegetables (lettuce, green beans, broccoli) contain a plant pigment that regenerates cells.
- The carrot has excellent taste and nutritional value, dietary and medicinal properties. Not accidentally, he ranks among the most valuable vegetables in the kitchen of many nations. Carrots contain a lot of sugars, minerals and vitamins, especially vitamin A (about 6 times more vitamin A than tomatoes). Daily need of vitamin A man can be secured only by a carrot, around 100g.
- Food products containing fibers are particularly beneficial for health. Two types of fiber: soluble and insoluble. Soluble improve the absorption of food, "then" the level of blood sugar, blood vessels cleaned of bad cholesterol. Contained in oatmeal, cereal, legume products, apples, bananas, carrots and red beets. Insoluble fiber help clear the body of accumulated toxins and dietary fiber in the digestive system and normalize her work. They make up the crust of many fruits and vegetables, but most are in legumes and whole grains. Both are invaluable help on the road to salvation and elegant figure of excess weight.
- Not only bones and teeth need calcium, and heart (for normal operation), blood, and every nerve and muscle cells in the body (to function properly). Dairy products are a major source of calcium.
- Vitamin B2 breaks down fats and proteins. A day and 1-2 mg of it. So you do not miss, do not rob yourself of eggs, meat and dairy products.
- The daily need for vitamin A can be covered with 40 g carrots, 110 g spinach or 130 g oil. There is the pumpkin. Deficiency of this vitamin can occur if you do not eat dairy products or leafy vegetables.
- Vitamin C is a leader in the formation of connective tissue. Without it, the body can not absorb hematopoietic elements folic acid and iron. The daily dose should not be less than 60 mg. There is 20g Kiwi, 30g currants, 40g pepper, 50g cabbage, 100 g oranges, 400 g cooked unpeeled potatoes. Pregnant women need 80 mg and women who are breastfeeding, and smokers - 100 mg.
- Fats are mandatory ingredient of food. Energetical equivalent to 1 gram of fat equals 37,7 kJ (9 kcal). Nutritional fats are the only suppliers of indispensable fatty acids with important membrane functions and act as solvents and carriers of fat-soluble vitamins A, D, E and K.
- Selenium is an antioxidant that is involved in the reduction of free radicals released when the body processes. This oligoelement, like other antioxidants, "destroy" excess free radicals formed by processes in the body. The required daily amount of selenium is 60 mcg for adults. Most of this element is contained in seafood, mustard, chicken and eggs. Recent studies have shown that selenium reduces the risk of cardiovascular disease and cancer.
Legume foods are the most popular vegetable protein sources. In addition, they contain some complex carbohydrates (starch). Although sometimes create problems in digestion, beans are very good for bodybuilders, but also for all those who want their food to be varied and vitamin. Beans contain more and different vitamins and trace minerals than animal (especially processed animal). Trouble is only that plant proteins contain a bad combination of amino acids.
This does not mean you have to stop. The best thing you can do is alternate between plant and animal protein foods.
Types of legumes
Haricot
Haricot contain valuable amino acids, some of which are in insufficient quantities in animal products. Helps prevent many diseases such as diabetes, atherosclerosis, and constipation. It stimulates the digestion of cellulose because it contains. For some people, causing swelling, but that's no reason to cancel it, and can be prevented by boiling it in some water and remove skins then. You can cook a soup, stew or just a salad - you decide how.
Peas
Composition and properties resemble those of haricot. Concentration of substance in it was slightly weaker than in beans, less is gasification. Green peas, which is common in Bulgaria is low in protein and 20% carbohydrate. It is also a good source of fiber, so you can use it in stews or salads (even if its use is recommended).
Lens
There composition and properties similar to those of haricot. The difference is that the protein is slightly lower at the expense of carbohydrates. It also does not produce much gas. It is therefore recommended intake of beans to alternate with that of the lens.
Chickpea
Chemically resemble haricot. There are 2-3% more protein and about the same amount of carbohydrates in beans. can be used as an addition to other dishes.
Soy
Soybeans contain about 1.5 times more protein than other legumes, while the carbohydrate content when it is low. Contains a little more fat, but they are polyunsaturated and therefore have no harm to the body. Recent studies suggest that soy protein contains a very good combination of amino acids in - better than in most meats. Besides beans in kiosks, soybeans sold in the form of various products. They contain 50% protein, 25% carbohydrates and 1-2% fat. With this composition, they are one of the best plant food for bodybuilders.
Peanuts
They are similar in composition of soybeans, but with this difference, that the concentration of protein in them is slightly lower. Some people have problems with absorption, but on the other hand, they contain valuable ingredients, zinc and iron. So you can use them - raw or roasted.
