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¿Qué es cortar?

También conocida como dieta de trituración, los dos objetivos clave de una dieta de corte son:

Reducir la grasa corporal.

Maximiza la masa magra.

Teniendo en cuenta todos los niveles de experiencia, el plan de corte en este artículo lo ayudará a reducir la grasa corporal, pero deberá usar un poco de sentido común, ya que todos los cuerpos son diferentes.

Para perder peso, debe tener un déficit calórico. La cantidad de calorías que necesita reducir varía de persona a persona e involucra su altura, peso y niveles de actividad que determinan su tasa metabólica. Debido a esta variación, solo usted puede decidir cuántas calorías totales necesitará cada día.

Sin embargo, la dieta para cortar preparada en este artículo es un gran ejemplo de los tipos de alimentos que debe comer para promover la pérdida de peso y el desarrollo muscular saludable. Si bien ningún plan puede realmente encapsular todo lo que comerá en el período de tiempo, proporcionamos una variedad de opciones de combinación y combinación para ayudarlo a crear su propio plan que se adapte a su déficit de calorías.

Sin embargo, para comenzar necesitará algunas pautas sobre nutrición que cualquier atleta de corte necesitará.

Las únicas bebidas que debe consumir dentro de una dieta de corte son agua, té verde y, si es necesario, café negro. Otras bebidas contienen calorías adicionales o tienen edulcorantes artificiales y otras cosas que pueden restarle valor a su corte.

El agua no contiene calorías, te mantiene hidratado y es básicamente todo lo que necesitas beber. Si eres una de esas personas que dice que no les gusta el sabor, solo sigue bebiéndolo y rápidamente te acostumbrarás.

Una de las mejores formas de reducir es optar por alimentos con bajo IG (índice glucémico). En términos generales, el IG se relaciona con el contenido de azúcar de un alimento y con qué rapidez libera glucosa en el cuerpo. Si no ha trabajado y no come alimentos con IG alto, se almacenan como grasa.

Con eso en mente, debe eliminar los alimentos azucarados con alto IG como el arroz blanco, el pan blanco y la pasta y reemplazarlos con carbohidratos con bajo IG como el arroz basmati integral, los cereales integrales y las frutas como las manzanas y las bayas.

Hay grasas buenas y malas, pero en una dieta de corte debes probar y reducir todo tipo, ya que las grasas son una fuente de energía ineficiente en comparación con los carbohidratos y son responsables de la apariencia física de la grasa corporal. Con eso en mente, apunte al 20% o menos de su consumo de calorías de grasas buenas.

Cuando comes con un déficit de calorías, perderás grasa corporal. Hacer más ejercicio cardiovascular aumentará la velocidad a la que quemas calorías, por lo que podrás perder grasa corporal más rápido si te mantienes en tu déficit mientras entrenas duro. Esto también significa que si agrega cardio pesado, puede disfrutar de una comida más cargada de carbohidratos ese día.
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When you train at home, it can be easy to always do the same exercises. And if you always do the same thing, it may be normal to notice a decrease in motivation. At that time, it’s hard to get into action, and it can even become a vicious cycle of inaction. The less motivated you are, the less you move. The less you move, the less motivated you are. How to increase this motivation AND have fun? By adding variety to your workouts! Try new ways to move. You may even discover a new passion. To guide you in your exploration, here are 5 types of workouts you can do at home: HIIT What does HIIT mean? These are known as high-intensity interval training. The principle is simple and quite effective: you give your maximum during an interval of time and then start again. Repeat until the end of your workout. This is the perfect kind of workout if you don't have a lot of time to train, but want your time to be well spent. These are short workouts, usually around 30 minutes, but you end up sweating and your muscles shaking. There are many videos of these workouts on the internet. Remember: This is not the type of workout we recommend doing every day of the week since they are very demanding. It demands a lot from the body, so it combines well with days of weight training and rest. Rope Skipping A perfect exercise to move a little during your day. Do you think you've been sitting for too long? Take out your skipping rope and do it for 5 minutes. You will see that it does not take much time before your calves and your cardio work. It's also great to do outside to get some fresh air at the same time. Another option: Make a minute of skipping rope between your bodybuilding series. You will then have a little more cardio and intense training. Kickboxing A training so fun to do! It doesn't take any equipment, and you will see a lot of work coming from your upper body and abdominal. Often, you will do the movements without realizing the efforts, and you'll wake up with body aches the next day. It’s also great for channelling negative emotions or stress. Again, and like everything I tell you about in this article, there are many videos on the internet. Hula Hoop Yes Yes! The hula hoop can be a cardio workout that works the abdominals. It also has the power to bring you back to childhood, to make you laugh, and even to make you spend time with your family. Can't seem to spin the hoop around your hips? Try this simple trick: Instead of making large circles with your hips, place your feet hip-width apart with one foot a little more in front than the other. Then swing from hip to hip. Kind of like being impatient and looking at your watch. You will see, it is much easier to succeed in the movement. Remember: There are also better hoops than others that make movement easier. The lighter and smaller your hoop, the more difficult it will be. Barre Workout If you like dancing, this type of training is for you! Why? Because it is inspired by ballet. You don't need any weight and you can use a chair to replace the ballet bar at home. You then use the weight of your body to do different sequences that will really challenge your muscles. On the surface, it may sound easy, but it is much more difficult than it sounds. It's also great for working on flexibility, but it's certainly not a prerequisite to get started. Originally Posted at
Three reasons why you should use a personal trainer
If I had the extra money to spend, I’d definitely go for some one-on-one personal training. Most personal training in Hong Kong are offered in gyms and could be quite costly. If you are planning on working out regularly at the gym, here is three reasons why you should use a personal trainer. Get toned! First, you may not know what you are doing. Whether you want to get in shape or tone your body, you may not necessarily know what you are doing. If you don’t have the perfect workout to support your new diet, all the sweat and work can go into waste. Personal trainers are professionals in fitness and health and they are confident in what they do best. Being fit is one of the best ways to reward yourself! Just look at their toned muscles and perfect shape, you’ll see what I mean. With all the complicated machines at the gym, sometimes you just aren’t sure if you are in the right form targeting the correct muscle groups. Let’s not forget the gym membership is so expensive these days. If you spend three months at the gym with no results, why even bother? Accountability Second, personal trainers can serve as an accountability system. We have all been there – skipping out on workout sessions because we feel tired or lazy. You give yourself all sorts of excuses to skip training. I get it – sometimes we just want to get lazy and veg out on the couch. But if you are constantly finding yourself wanting to give up, getting a personal trainer is a great way to get back on track again. If you skip out on practice, they hold you accountable and make you realize how terrible you have been. When you are held accountable for your actions, you are naturally inclined to want to put more focus and effort in your workout. See also these articles in which you might be interested. Finally, sometimes you just need somebody to talk to, and personal trainers are there to help you adjust your mindset and reassure you. During your fitness journeys, you are going to hit many roadblocks and obstacles mentally and physically. A lot of times, you are the one who’s stopping yourself from achieving your goals because you are always giving yourself excuses. Mentality Change A personal trainer knows how to readjust your mentality by giving you sincere feedback and honest opinions. They are there to give you the right motivation to achieve your goals. Knowing that you are not alone in this fitness journey helps you stay that much more focused and determined sometimes. A lot of people think that getting a personal trainer in Hong Kong is weird and awkward because we don’t want to be stared at while working out. But the tips above really show that personal training can help you in so many different ways. If you are contemplating on getting in shape, give personal training a thought and you may just surprise yourself with great results.
Easy, Fun, Non-Workout Workouts
Sometimes, even the most enthusiastic fitness fanatic just doesn't want to hit the gym, or the track, or hop on the bike or stepper machine. Then there's the rest of us, who may have more days where we don't want to do an actual workout than not. It's important to remember that above all, the workout you do is ALWAYS better than the one you don't. Here are some fun, relaxing, or unique ways to get some movement in without really thinking of it as a workout. You may not break a sweat or burn off a bowl of ice cream, but you will feel better and stay healthier by taking a half hour or more out of every day to enjoy activities like these. You will burn more calories than staying on the couch, that's for sure, and any progress is good progress. On the other hand you might consider getting a mini stepper machine (some reviews). Outdoor Photography Whether you live in the heart of the city, the foothills of the mountains, or in the housing developments of the suburbs, there's always interesting and beautiful things to investigate and capture in an image. If you have a digital camera, you're set. Head out your front door or go somewhere interesting and have at. You don't have to be a pro to get good images, but it's very easy to look up hints and tricks for getting a great shot online or at the library. This way you'll be walking, standing, perhaps even crouching (squats anyone?) while being creative. Video Games Sure, there's the Wii Fit. But there are plenty of other options out there, some of which may get your heart going even more. Don't have a Wii? The games in the Dance, Dance, Revolution series are available for the Playstation 2 and your home PC. Using a dance pad with different arrows on it, you play the game by hopping on the right arrows shown on the screen in time with the music. Guitar Hero amp; Rock Band are available for several different game systems, and as long as you don't stay on the couch you can rock out and get moving. If you do have a Wii, games like Wii Sports and Wii Sports Resort are fantastic for this. Want something a little more bizarre? Rayman Raving Rabids will have you disco dancing, swinging cows over your head, and just generally waving your arms wildly and laughing heartily as you try to accomplish truly outlandish tasks on screen. Other options abound, these are just a few of my favorite suggestions. Going Dancing Oh yes. Hitting your local club or concert venue counts. Just don't negate your moves with sugary cocktails! Having a weekly night out with friends hitting the dance floor is a great way to shake up your workout routine. Think of it as a dance aerobics class but with (hopefully) better music and more attractive clothing. Can't imagine going out and not getting at least a couple drinks? Consider getting a diet cola with lime if you just want to have something besides water or appear to be drinking to avoid peer pressure. Other good options are a light beer such as Michelob Ultra, or have a whisky and diet cola or a shot of tequila. Whatever you have, make it last and don't have too many! Window Shopping This is one of my personal favorites. Even without spending a dime I can easily spend hours browsing the local mall. Too much temptation to break your bank? Leave your credit cards and cash in the car or at home (except maybe $5 for a small purchase like a fitness magazine, an accessory, or one of the low-calorie options at Jamba Juice). Want a little extra fun? Bring a friend and a camera amp; try on the most hideous clothes you can find, or the most expensive items you could never really afford to buy. For some truly silly photos hit the thrift store, too.
Maintain Your High Blood Pressure Without Medication
If you have been diagnosed with high blood pressure, you may be afraid to take medication to reduce your number. Lifestyle plays an important role in the treatment of hypertension. By controlling your blood pressure with a healthy lifestyle like go the gym daily can lower or reduce the need for medication. If you really want to go to the gym you can choose the Best Gym in London services. Here are lifestyle changes that you can do to lower and keep your blood pressure low. Lose Extra Pounds: Blood pressure often increases with increasing weight. Being overweight can also cause breathing during sleep, leading to an increase in blood pressure. Weight loss is one of the most effective lifestyle changes to control blood pressure. If you are overweight or overweight, you can lower your blood pressure by losing some weight yourself. Besides losing weight, you should also keep an eye on your waist. If you have too much weight around your waist, the risk of high blood pressure increases. Work Out Regularly: Regular physical activity about 150 minutes a week or about 30 minutes on most days of the week can lower your blood pressure by about. If you have high blood pressure, you can avoid high blood pressure during exercise. Walking, jogging, cycling, swimming or dancing are examples of aerobic exercises to lower your blood pressure. You can also try high-intensity interval training, alternating short periods of intense activity with shorter recovery times. Take Healthy Diet: If you follow a diet rich in whole grains, fruits, vegetables, and low-fat dairy products and cholesterol, you can lower your blood pressure to 11 mmHg if you have high blood pressure. Changing your eating habits is not easy, but with these tips, you can eat healthily: Keep A Food Diary- Writing what you eat, even for a week, can throw surprising light on your true eating habits. See what you eat, how much, when and why. Don't Forget to Raise Potassium- Potassium can reduce the effects of sodium on blood pressure. Foods such as fruit and vegetables are the best source of potassium instead of dietary supplements. Talk to your doctor about the potassium level that suits you. Stop Smoking: Every cigarette you smoke raises your blood pressure a few minutes after you finish. When you take Best Gym in London services, this will help you to engage yourself in exercise or other activities and forget about smoking. When you quit smoking, your blood pressure returns to normal. If you stop smoking, you can reduce the risk of heart disease and improve your overall health. People who quit smoking can live longer than people who have never stopped.
What is the first thing that comes to your mind when you hear the word “SUPERFOOD”? Is it those delicious berries or maybe your favorite protein bar? Well, you’d be surprised to know that there aren’t exactly any superfoods, it’s just a marketing term used to promote the high nutritional content or health benefits of some foods. Nevertheless, these superfoods are certainly a healthier alternative to whatever else we eat in our meals. By including these healthy foods to our diet, we might just ensure to meet our daily needs of nutrients such as proteins, minerals, carbohydrates, etc. So, why not start right now? Plant-based superfoods are considered the best because of their high nutritional value and positive health effects. Here are the Best Vegan Superfoods that you can start taking today for a healthier and happier life. 1. GOJI BERRIES Goji berries are what you can call a complete nutritional superfood. Being highly nutritious, these fruits are high in protein, fiber, antioxidants and minerals like iron, copper, vitamins (vitamin A & C), and more. Studies even suggest that goji berries can be extremely helpful in diseases like Alzheimer’s, among others. They contain 8 essential amino acids and more than 20 different minerals. Besides eating raw, you can also eat goji berries in the form of Raw Goji Berry Organic Powder from Raw Nutritional. 2. POMEGRANATE When it comes to nutrients, we often choose to disregard the value of fruits. But, we shouldn’t. Some fruits, including pomegranates, are a very good source of antioxidants, vitamin C and other minerals and vitamins essential for our body. Moreover, ellagic acid and punicalagin present in the pomegranate seeds are known to be helpful in preserving collagen in the skin. A study confirmed that antioxidants present in pomegranates can help improve endurance and energy levels in the body. A different study revealed that drinking pomegranate juice on a daily basis can help with heart-related problems by improving blood flow to the heart. 3. TURMERIC Turmeric is a spice, which has been commonly used in cooking by people around the world for hundreds of years. It contains many health benefits and has amazing antibiotic qualities. Some studies even show that turmeric can help cure cancer and other similar diseases. It gets its unique, yellow color from a compound called Curcumin, which is known to be highly anti-inflammatory and may help with aches and arthritis. (5) When consumed raw, turmeric has an unpleasant taste, this is why it is sometimes consumed in the form of Turmeric Extract tablets/capsules for the best results. 4. CACAO AND DARK CHOCOLATE Raw, unsweetened chocolate is definitely good for you. The trick is to consume the dark stuff without the sweetened part. Dark chocolate, which is made of cocoa seeds, is highly nutritious and rich in antioxidants, according to research. A study shows that cocoa contains even more antioxidants than fruits like Acai berries and blueberries. The polyphenols and flavonols content in cocoa help improve the natural health of arteries and may also be helpful in cardiovascular problems. Want better results? Try this super tasty Cacao Powder, which is an amazing source of calcium, magnesium, and antioxidants. 5. ACAI BERRY Acai berry is a reddish-purple fruit, which is considered highly rich in antioxidants. Some studies show that acai has a higher content of antioxidants than any other berry fruit. Acai berries are also known to have an impressive nutritional value and rich content of minerals, including iron, copper, potassium, zinc, manganese, among others. A study suggests that acai could be helpful in improving cholesterol levels by reducing LDL cholesterol in the body. Besides raw acai berries, a good alternative source would be this Raw Acai Berry Powder. 6. SWEET POTATOES Sweet potatoes are rich in vitamins, including Vitamin C, B6 & D. They are also a very good source of minerals, including iron, magnesium, and more. The magnesium content of sweet potatoes helps improve the overall health of the various bodily functions. A study also suggests that antioxidants in sweet potato peel may help reduce the risk of cancer by reducing the oxidation in the body. 7. FLAX AND CHIA SEEDS Both chia seeds and flax seeds are rich in fatty acids, including omega-3 and omega-6. According to Healthline (8), Chia seeds are also a good source of fiber and protein. Studies also suggest that flax seeds have visible benefits in breast cancer. If you do not prefer to eat flax seeds directly either because of the bitter taste or some other reason, consider taking one scoop of Vegan Pro - a protein powder containing flax seeds as one of the primary ingredients - per day with your food or in shake form to help your body meet its protein needs for the day. --------------------------------- Originally Posted at;