#Akcjalato - Perfect body sculpt

#Akcjalato meets the needs of those dreaming of perfect body sculpture. A proper diet is not only good for your health, but also helps you work on your body muscles.

#Akcjalato meets the needs of those dreaming of perfect body sculpture. A proper diet is not only good for your health, but also helps you work on your body muscles. The key rules for the composition of the everyday diet for sports aficionados are presented by dietician Agnieszka Piskała, while master chef Dominik Moskalenko offers recipes for a filling, healthy lunch and a fruit snack. Don’t forget about stretching exercises after intense physical activity! The set of exercises prepared by trainer Adam Besztak will make your workout complete and satisfactory.

A bodybuilding lifestyle is a proposal for all those who are willing to take care of their bodies and improve their overall health. Natural bodybuilding, based on your body’s natural capacity to make an effort, regenerate and grow, has a positive impact both on your physical and mental health.

Natural bodybuilding consists of three basic elements: training, diet and rest regimes. It excludes the use of anabolic steroids and other substances that are harmful to your health. In order to train properly and ensure muscle mass growth, the body needs to be provided with all the necessary nutrients.

 
Sokołów akcja Rusz się

 

The key elements of a good bodybuilder’s diet:

  1. Water – in the circumstances of intense physical effort drinking large quantities of pure water is of particular importance. A bodybuilder drinks 3-5 litres of still water daily. Other beverages such as tea, coffee or soda pops count as half, e.g. a glass of tea corresponds to half a glass of pure water.
  2. Carbohydrates are the basic source of energy for your body. Huge amounts of energy are necessary not only during the workout, but also to repair and build new muscle fibres in the regeneration process. It is carbohydrates that ought to provide 40-55% of the daily calorie intake, which is 4-6 g per each kilogram of body mass.
  3. Proteins are building blocks for the muscles. An active bodybuilder’s daily demand for protein is 1.8-2.0 g per each kilogram of body mass, which corresponds to approximately 25-30% of the calorie intake.
  4. Fats, just like carbohydrates, are mainly a source of energy, but also play other important roles, in particular with reference to the indispensable fatty acids for body regeneration. Fats should provide your body with 15-20% of the daily calorie intake. Elimination of all fats is a frequent nutritional error. Calories from fat reduced to a level below 10% will lead to health problems.
  5. Vitamins and minerals – play important regulatory functions, aid your metabolism and enhance your immunity. Their deficiency often causes issues with regeneration and prevents progress. Even handpicked food, abounding in fruit and vegetables, will not satisfy your demand for these dietary elements, therefore vitamin and mineral preparations must be used; they are always taken after meals.
  6. Supplements – their role is frequently overestimated as they are widely advertised by their manufacturers. Supplementation makes sense only provided that all other requirements are met, i.e. the right workout, rest regime, and providing your body with all the necessary nutrients from food, vitamins and minerals, as well as with adequate amounts of water.

Food must be consumed in the form of small, but frequent meals (5-7 times a day). Bear in mind that the meals must be adequately prepared from the nutritional point of view and that the daily calorie intake may not be exceeded. Small meals boost your metabolism, have a positive impact on the right use of nutrients and raise the level of hormones that are necessary in the regeneration process.

The composition of each meal is of crucial importance. The needs of your body depend on several factors such as the time of the day, the condition of your body and the objective that you are striving for. The adequate quantities of nutrients are as follows:

 

If your objective is body mass building

In the morning and during the day, before and after the workout

  • large amounts of complex carbohydrates (with low Glycaemic Index (GI) levels – bread, groats, pasta, potatoes, rice)
  • large amounts of protein (lean meat, oily fish and dairy products – yoghurt, buttermilk, kefir, soured milk, white cheese – consolidated cottage cheese, cottage cheese)
  • small amounts of fat
  • keep steady, low blood sugar levels and “charge” your muscles steadily and smoothly with energy coming from nutrients

 

 

Meal 1-2 hours before workout

  • moderate amounts of complex carbohydrates (with low GI levels)
  • avoid simple carbohydrates

 

Meal after the workout – as soon as possible after the training

  • large amounts of simple carbohydrates (with high GI levels – all that is sweet :))
  • small amounts of protein

 

A proper meal after the workout – an hour later

  • moderate amounts of complex carbohydrates (with low GI levels)
  • large amounts of protein
  • small amounts of fat
  • provides nutrients for the appropriate regeneration process

 

Half an hour before going to sleep

  • moderate amounts of protein
  • a meal is not necessary, but recommended at the muscle mass building stage; it provides protein during sleep, when the growth hormone is secreted

 

If your objective is body mass reduction

In the morning and during the day, before and after the workout

  • moderate amounts of complex carbohydrates (with low GI levels)
  • moderate amounts of protein
  • small amounts of fat

 

Meal 1-2 hours before workout

  • small amounts of complex carbohydrates (with low GI levels)

 

Meal after the workout – half an hour up to an hour after the workout

  • small amounts of simple carbohydrates (with high GI levels)
  • moderate amounts of complex carbohydrates (with low GI levels)
  • moderate amounts of protein
 
 
Sokołów akcja Rusz się

 

Steamed pork tenderloin with fennel salad, rice, fresh herbs and yoghurt and garlic dressing

Serves 4, preparation time 1,5 hours

Ingredients:

  • 800 g Sokołów pork tenderloin
  • 300 g parboiled rice
  • 1 fennel
  • 100 ml natural yoghurt
  • 2 cloves of garlic
  • a few sprigs of fresh thyme
  • olive oil
  • lemon juice
  • salt, pepper
  • 1 teaspoon honey
  • 40 g dill

 

Directions:

Remove the membranes from the tenderloin, marinade it in finely chopped thyme with added finely chopped clove of garlic and olive oil, sprinkle with salt and pepper. Put a sieve into a pot filled with water and place the marinaded meat in it. Cover it with a lid and simmer for about 30 minutes. Cook the rice until fluffy in salted water. Add finely chopped dill to cooked rice and season with freshly ground pepper.

Slice the fennel very thinly (use a vegetable peeler). Add a teaspoon of honey, salt, freshly ground pepper, olive oil and finely chopped dill. Mix all ingredients.

Add one clove of finely chopped garlic, a bit of honey, salt and freshly ground pepper to the yoghurt. Mix all ingredients thoroughly.

Take the steamed meat out of the pot onto the chopping board and cut into 1 cm thick slices.
Arrange rice and meat with yoghurt and garlic dressing on a plate and put the fennel salad on top.

 
Sokołów akcja Rusz się

 

Strawberry smoothie

Serves 3-4, preparation time 10 minutes

  • 0.5 kg fresh strawberries
  • 0.5 l soured milk
  • 2 tablespoons honey

 

Directions:

Blend until smooth, pour into glasses and garnish with peppermint.

 

 

Energy bars

Ingredients:

  • 1 1/3 glass of mixed nuts (e.g. almonds, hazelnuts, walnuts)
  • 2 glasses dried dates, soaked in boiling water for an hour
  • 3-4 tablespoons raw cocoa
  • 1 tablespoon coconut oil - liquid
  • coating: raw cocoa, chopped nuts, sesame, chia seeds, coconut shreds

 

Directions:

Blend the nuts until fine. Drain the dates, leaving about 50 ml of the liquid. Blend the dates with a bit of liquid and add the other ingredients. Blend to obtain a sticky mixture and form the bars. Coat them in selected additions and leave to cool in the fridge.

 

A set of stretching exercises after an intense workout

Sokołów akcja Rusz się

1. Thigh quadriceps, lifting your heels to your buttocks. 2 x 20‘‘

How to do the exercise:
- Stand on one leg, hold the dorsal part of the foot of the other leg, pull the foot backwards and touch your buttock with the heel.

Sokołów akcja Rusz się

2. Thigh biceps, with the trunk bending to the front leg. 2 x 20“

How to do the exercise:
- Stand on one leg, place the other leg on a platform, place your arms on your hips, keep your back straight, lean your trunk slightly forward.

Sokołów akcja Rusz się

3. Calf muscle (gastrocnemius muscle), heel towards the floor. 3 x 20“

How to do the exercise:
- Stand in a lunge, place your feet in a parallel position, bend your front leg and push the back heel hard towards the floor. Place your arms on your hips, straighten your posture.

Sokołów akcja Rusz się

4. Adductors. 2 x 20“

How to do the exercise:
- Take a supported kneeling position, straighten your back and place your leg sideways.

Sokołów akcja Rusz się

5. Iliolumbar. Kneel on one knee, place your arms on your hips, push the other leg forward for a right angle in the shank, so the knee doesn’t protrude beyond the toe line. 2 x 20“

How to do the exercise:
- Move the trunk forward until you feel tension in the front part of the pelvis.

Sokołów akcja Rusz się

6. Ischiocrural muscle. 2 x 20“

How to do the exercise:
- Lie on your back with one leg bent, hold the other leg with your hands in the back of the thigh and, keeping it straight in the knee, pull it gently towards your body.

Sokołów akcja Rusz się

7. Gluteal muscle 2 x 25“

How to do the exercise:
- Sit down and straighten one leg. Bend the other leg and put it outside the straight leg. Hold your knee with the opposite arm and pull inside.

 

 

 

 

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