Complete Fitness Guide for Women! ( Nutritional Meals Details )

Cardio

The cardio you adopt depends entirely on your goals and your tastes. The options are:

•          HIIT (High-Intensity Interval Training)

HIIT is the most effective exercise in terms of fat-burning (burning fat) while preserving muscle (studies have shown that it even promotes the construction, such as sprints). HIIT is also very easy to perform, but challenging. Here is a great exercise: Carpet 7km / h for 1 min, 12.5kmh for 45 seconds, then 7km / h etc. All for 12 minutes, that's enough!

•          Strength training:

If you have a horror of all that is running, etc. you can do the HIIT during your weight training session. Reduce your time to rest 30-45 seconds, your heart will thoroughly, and your fat loss will be effective. Simple.

•          The simple cardio uniform.

This is the form of the most popular cardio. 30 minutes mat late in the session, or the elliptical. You choose, but it is less effective than HIIT.

NUTRITION for a better body

You, women, have no chance of this side. Each magazine, advertisement, article, offers and other schemes to help you lose weight, or cans training programs for "tone" your body! What does that mean it anyway? In short! Fortunately, we're here.

Your metabolism is unique, then it is useless to apply a particular diet, learn to know your body, increase your knowledge and then you will master your diet to suit your goals!

Calories

Calories are essentially the food used as energy for your body to ensure its functionality. Each food consists of proteins, carbohydrates, and fats. Depending on your usage, so you have a daily caloric intake. In the other direction, you spend energy by walking, by training etc. Greater your muscle mass, the more your body will expend energy and therefore calories.

Macronutrients!

The proteins

Protein (which is made up of amino acids) is a key element in building muscle. No, if you consume a lot of protein you will not become like The Rock (sorry for those disappointed!)

Lift, push the weight because muscle stress and tear (catabolism) of muscle fibers which need to be repaired during the rest (anabolism). Aim 2 grams of protein per body weight. Do you weigh 60 kilos? Consume 120 grams of protein per gram jour.Chaque providing 4 calories.

Good sources of protein

•          Pisces
•          Chicken
•          Quinoa
•          Nuts
•          Soy
•          Lentils
•          eggs
•          Beans, peas, chickpeas
•          Whey and other low-fat dairy products

Carbohydrates

Carbohydrates are another macronutrient that is the lever of the gain or loss of fat, and yes. But used properly, they will do you no harm.

Each gram providing 4 calories.

Good sources:

1.          oats,
2.          Vegetables (broccoli, spinach, potatoes etc.)female-training-bible-nutrition-4
3.          Bananas, apples, strawberries, berries and other fruits not high GI
4.          brown rice, lentils, beans
5.          Skimmed milk
6.          Walnuts, almonds

What type of carbohydrates consumed when?

•          High GI carbohydrates upon waking and after workouts
•          Low GI carbs the rest of the day

Lipids

Lipids are essential! But we must choose them well.

Each gram providing 9 calories.

Good sources:

•        Salmon
•          Lawyer
•          olive oil, rapeseed, coconut
•          Nuts

Please read our guides on carbohydrates and fats, they are essential! They would have been well placed in this article but it was too long

Click Here To See The Complete Nutritional Plan