Sticking to a fitness menu for the week is important to achieve your goal - a beautiful figure. Without a healthy diet, efforts in sports will be in vain. A special role is given to fitness nutrition for weight loss. The weekly fitness menu for girls is also an opportunity to acquire a beautiful sculpted figure. An effective fitness diet for weight loss, a weekly menu for which we will consider below, is a chance to get in shape in a short time.
The result of losing weight depends 70% on what food you consume and 30% on exercise. Fat burning is not affected by the number of calories, but by the balance of fats, carbohydrates and proteins that you eat and how many meals per day. With the right diet, the results will be quick and long lasting. What foods are suitable for a fitness diet and how to create an approximate weekly fitness menu for women?
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Features of fitness nutrition
Photo 1. A complete fitness menu for the week including complex carbohydrates (pasta, rice, zucchini), protein (eggs, meat) and fiber (carrots, broccoli, greens)
Following a weekly fitness menu is an integral element of winning a beautiful body. Fitness nutrition for the week includes all the necessary substances to make the body feel comfortable. The fitness food menu for the week, which we will consider below, is strict but effective. The fitness menu for the week includes 1900 calories. So, the general features of fitness rules include:
- natural products;
- regime;
- ban on heavy food in the evening;
- water balance;
- balanced nutrition before and after training.
Naturally produced products are the key to a beautiful, toned body and a lever for improving the health of the body as a whole. Natural products mean a healthy lifestyle. Canned and processed foods from supermarket shelves are not included in the list of healthy foods.
Photo 2. Proteins, slow carbohydrates and a minimum of fats are the basis of a fitness diet.
The regime involves two key points: calorie content and nutrition by the hour. Even for a large man who has decided to lose weight, 1900 calories per day is enough, but for girls, 1300-1400 calories are considered the norm when losing weight. Eat small meals 3 to 7 times a day.
Heavy food in the evening is taboo. Cottage cheese, apples, low-calorie fruit dessert - yes, fried potatoes - no. Staying hydrated is an element of a healthy food diet. Supplying the body with water during sports helps maintain beneficial microelements in the body.
A feeling of lethargy, irritability, dry mouth and weight that does not decrease during regular exercise indicate a lack of water. Maintain fluid balance in your body and drink water more often, at least a few sips.
Before training, do not eat for at least 2-3 hours in order to lose weight. If you want to have a snack, then eat fruits, low-fat dairy products, and cereals. After training, it is recommended to have a snack immediately and then fast for 2-3 hours.
The calorie content of the diet is 60-70% of the daily value. So, if a girl has 1250 calories, then on a fitness diet she is recommended to consume 875.
Photo 3. Compliance with the drinking regime increases the effectiveness of the fitness diet.
Things to consider
A schedule really helps you organize your time, get more done, and still make time for rest.
Strict adherence to the schedule mobilizes the student and creates stable daily rhythms, and stability is the key to physical and mental health.
When creating your daily routine, pay attention to the following parameters:
- age of the child;
- alternation of work and rest, physical and mental activity;
- sleep takes at least 9-10 hours;
- walks on the street and communication with peers are required;
- If you have additional classes, write a separate schedule for the days of the week.
Taking into account all the listed elements of the daily routine, it is important to correctly and sufficiently draw up a schedule. On the one hand, if the child remains insufficiently busy, he can “hang out” on the street for hours, and there is a risk of getting involved in bad companies, in which children become simply uncontrollable by adolescence. On the other hand, the child should not be overtired; there must be a reasonable combination of load and rest, otherwise chronic fatigue can cause the child to develop astheno-neurotic syndrome.
https://youtu.be/rhOFKdlzodY
Products for diet
The right products are the key to your quick results. Sweet and fatty foods are not recommended. What other principles should you follow to lose weight?
If you want to follow a fitness diet for 2 weeks or more, include the use of multivitamin complexes so that the body does not suffer from a lack of vitamins.
Photo 4. Vitamin complexes containing iron, calcium, zinc, phosphorus, and cobalt are needed to prevent vitamin deficiency in the diet.
Fitness nutrition for a week is based on three pillars: fats, carbohydrates and protein. The components must be in balance. If you use them correctly, you will not feel hungry, although this is normal when you change your regime.
The statement that carbohydrates are harmful to health and beauty is fundamentally false. But fitness nutrition uses slow rather than fast carbohydrates. They create a feeling of fullness and due to this we eat less food.
Slow carbohydrates are rice, buckwheat, oatmeal, millet cereals, whole grain pasta, rye bread. Eat slow carbohydrates in the morning and sometimes at lunchtime so as not to suffer from hunger.
Photo 5. Products containing slow carbohydrates: legumes, potatoes, rice, corn, wholemeal bread and pasta, oatmeal
If you work out in the gym, then adding protein to your diet will affect the relief of your muscles. Main protein foods: chicken, fish, lean meat, eggs, milk and cottage cheese.
It is important to consume fats during a fitness diet. The dose of fat is a couple of tablespoons of vegetable oil, or 30 grams. nuts
Photo 6. Protein products: beef and chicken, fish, hard cheese, eggs, dairy products, legumes.
Hyperextension
The position of the simulator platform is adjusted so that it is level with the upper part of the thighs.
The feet need to be secured on the platform, lie with your hips on the supporting platform, placing your body and legs at the same level. The legs are straightened at the knee joints.
The back muscles tense, there should be a natural arch in the lumbar region.
The hands are placed behind the head, the elbows are spread to the sides, the head is raised.
The body bends while maintaining a deflection in the lower back. A return to the original position is required.
This option is much more effective than a home fitness training program, so you shouldn’t skimp on your own health.
https://youtu.be/HJTZFwiqNdE
https://youtu.be/FLYsoCy_R9Y
Sample menu for the week
An example fitness menu for a week contains 5 meals a day. Substitutions of recipes are allowed, but not at the expense of calorie content.
Monday:
- Morning: omelet, oatmeal, glass of freshly squeezed juice;
- Snack: apple, 2 tablespoons of low-fat cottage cheese;
- Afternoon snack: 100 gr. chicken breast, rice with stewed vegetables;
- Snack: yogurt, vegetable salad;
- Evening: 100 gr. lean fish, 1 ripe pear.
Tuesday:
- Morning: 1 orange, pearl barley, a glass of low-fat milk;
- Snack: 100 gr. cottage cheese with raisins;
- Afternoon snack: 100 gr. rice with a piece of lean beef;
- Snack: bran, vegetable salad;
- Evening: 100 gr. chicken fillet, boiled corn.
Wednesday:
- Morning: 100 gr. muesli with yogurt, 1 apple;
- Snack: fruit salad with cottage cheese;
- Afternoon snack: stewed vegetables, 100 gr. lean fish, 1 orange;
- Snack: 2 apples;
- Evening: vegetable salad, boiled legumes.
Thursday:
- Morning: 2 boiled eggs, fresh juice;
- Snack: 100 gr. boiled rice, vegetable salad;
- Afternoon snack: 1 apple, 100 gr. chicken breast;
- Snack: fruit salad with low-fat yogurt;
- Evening: 100 gr. lean beef, a piece of rye bread.
Friday:
- Morning: buckwheat, 2 eggs;
- Snack: 1 banana, low-fat yogurt;
- Afternoon snack: vegetable salad, 100 gr. rice;
- Snack: 30 gr. nuts, 2 apples;
- Evening: stewed vegetables, 100 gr. lean fish.
Saturday:
- Morning: a glass of milk, 2 boiled eggs;
- Snack: yogurt, 1 banana;
- Afternoon snack: 100 gr. rice, 200 ml juice;
- Snack: a portion of low-fat cottage cheese, oven-baked potatoes;
- Evening: fruit salad, yogurt.
Sunday:
- Morning: omelette, 200 ml juice;
- Snack: 1 banana, 100 gr. rice;
- Afternoon snack: 100 gr. chicken breast, a portion of durum wheat pasta;
- Snack: yogurt, 1 apple;
- Evening: 100 gr. lean beef, 1 peach.
Photo 7. A small amount of nuts will complement your diet well, because they contain healthy fats
When changing your fitness menu, it is recommended to count calories and not add fatty foods. You can supplement the fitness menu for one week, the recipes of which we have reviewed, with the dishes below. Stick to this daily diet for 2-3 weeks.
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The table shows an alternative version of a weekly fitness diet.
Fitness diet recipes
The fitness diet, the weekly menu for which we have reviewed, will allow you to lose up to 6 kg of excess weight. Fitness food menu for the week is a combination of healthy and tasty dishes. In order for the fitness diet, the menu for one week for which we have reviewed, to become not a test for you, but entertainment, we invite you to prepare delicious and healthy dishes.
An omelette with shrimp will be a nutritious breakfast, after which you will not have an appetite for a long time. The range of products is minimal, but the benefits are colossal. If you don’t have shrimp on hand, then any other seafood products will do; take advantage of the variety of food in supermarkets and markets.
Ingredients:
- 2 eggs;
- 100 ml milk;
- 6 boiled shrimp;
- salt and pepper to taste.
Beat milk and eggs and add spices to them. Pour the mixture into a microwave or oven safe dish and add the shrimp. Bake until done (10-15 minutes).
A smoothie is a crazy vitamin cocktail. Make it from any vegetables and fruits, however, we recommend using berries.
Photo 8. Smoothies can be made from fruits (kiwi, peaches, bananas) or berries (strawberries).
Ingredients:
- 1 banana;
- 100 ml milk;
- a handful of your favorite berries.
Mix the ingredients using a blender. Serve both warm and cold.
Even an ordinary vinaigrette is considered a dietary dish. Use this salad recipe in your fitness menu for weight loss for a week.
Photo 9. Vinaigrette of beets, carrots, cucumbers, peas and sunflower oil.
Ingredients:
- 1 beet;
- 1 carrot;
- 100 gr. legumes;
- 6 tablespoons of green peas;
- 1 pickled cucumber;
- Olive oil to taste.
Boil beets and carrots and cut into cubes. Chop the cucumber into small pieces. Mix the ingredients, add olive oil, pepper and salt to taste.
Men's exercise program
The following exercises are required in the fitness training program for men:
Lifting dumbbells with different hands is performed. Number of approaches – 3, number of repetitions – 10.
https://youtu.be/l91eTH0974k
Push-ups. You need to lie on the floor, arms extended shoulder-width apart, face looking down. The legs can be either connected or spread apart; each person independently determines what is easier for him.
Next, inhale and bend your arms at the elbows; while doing this, you should try to touch your chest to the floor. Then you return to the original position and exhale.
The number of approaches and repetitions is similar to the first exercise.
Squats. Initially, it is recommended to take light weight, as this can negatively affect the condition of the back. Perform as many repetitions as possible.
Diet and training regimen for fitness classes
The fitness nutrition regimen for a week during the training period is divided into three stages: nutrition before, during and after training.
Photo 10. A vegetable snack of tomatoes, corn and greens between workouts will help you achieve a toned figure faster.
Pre-workout meals include maximum proteins and carbohydrates and no fat. Proteins are needed to keep muscles full of energy during training, because it is protein that delivers amino acids to them. Supplement pre-workout meals with black tea, which mobilizes fat and the body uses it as fuel.
Drink more fluids during your workout. If you are tired after exercise, you are dehydrated. Drink water, sports drinks or juices. Citrus fresh fruits are an ideal option.
The main advantage of fitness nutrition is its effectiveness and the fact that it is a “full” diet. There is no risk of starvation under this regime, and fat burning occurs through intense physical training.
After class, have a snack within the first 20 minutes. If you don't eat anything, you'll burn fat but not gain muscle. It is preferable to eat a portion of slow carbohydrates, or enjoy a protein shake. Eliminate fats. It is also not recommended to eat meat after a workout. Avoid caffeine 2 hours before and after your workout.
https://youtu.be/zqTRURFYc1s
Diary of training in the gym
You probably noticed that there are people who go to the gym with a notebook or diary and constantly painstakingly write down and calculate something, they are a minority, but it is this small % of guys and girls who do it right.
For example: your dream is to curl your biceps with a 60kg barbell. for 8 repetitions, you walk and pump it constantly, and you keep thinking and thinking, soon the bitsukha will be huge, and the barbell will be 60 kg. It will feel like feathers in your hands.
But that’s not the problem, the weight just doesn’t give in, and by the 5th workout you don’t even remember what weight you took in the first one, but how did you grow the weights? Was there 4 or 5 approaches? Everything got mixed up in my head and forgotten.
