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30 DAYS Slim Women: Sfaturi pentru zilele 11-20

27.05.2015

By now, you are quite used to the dieting process. Many among you might be wondering why certain food has found its way onto the list of forbidden foods. We'll look at some of the most popular examples and explain why it's smart to forgo these foods during your diet. 

Sugar

Our modern diet contains too much sugar. This fact is ignored by too many people. Why then eliminate sugar from your diet? Once consumed, it very quickly makes its way into your bloodstream, meaning it has a high glycaemic index. Because of the response it triggers, it makes you feel full for the time being, but you soon become hungry again. If you consumed enough calories energy-wise, they were quickly converted into fatty deposits, which is why it is best to avoid sugar when dieting (and afterward as well).

Alcohol

Alcoholic drinks are a real energy bomb, since alcohol contains as much as 7 kcal per gram (for comparison: carbohydrates have 4 kcal per gram and fats 9 kcal per gram). Even though alcohol will not make you feel full, it can make you fat and can destroy the results of a very-well planned diet. Alcohol, including beer, is consequently very fattening! Do you need any more reasons for giving it up during dieting?

Potatoes and "white" grains

Cooked potatoes and industrially-processed grains have a high GI. That means that when this type of food is consumed, the main ingredient – starch – is quickly broken down into simple sugars which are then absorbed into the blood stream and stored in the form of fatty deposits. Even though potatoes and processed grains are not considered a sweet food, they have a similar role when metabolised. Say no to potatoes, white rice, white flour, pasta, and other processed grains and enjoy non-processed food instead.

Menu from Day 11 to Day 20    

In order to make it easier for you to plan meals, we prepared an example of three menus from Day 11 to Day 20. Choose one of the three menus. You may switch between them as you like. It is important that you follow the list of allowed and forbidden foods which you can find in the booklet on page 71.

Meal

Menu 1

Menu 2

Menu 3

Breakfast

Kefir (2 dl) and fresh fruit smoothie

Apple, banana, and spinach smoothie

Smoothie made with apples, 2 spoons of buckwheat cereal, and cinnamon

Snack*

10 nuts

2 spoons of cottage cheese + fresh fruit

Kefir (2 dl)

Lunch

Chicken meat (150 g) and grilled vegetables (unlimited)

Vegetable soup (unlimited)

Green salad (unlimited) with beans, corn, and tuna (small can)

Pre-workout meal**

Fresh fruit

Fresh fruit

Fresh fruit

Post-workout meal**

Scoop of whey protein + 1 dl of vegetable milk + water

Scoop of whey protein + 1 dl of vegetable milk + water

Scoop of whey protein + 1 dl of vegetable milk + water

Dinner

Vegetable soup (unlimited)

Grilled fish (150 g) and chard with garlic (unlimited)

2 eggs with button mushrooms and zucchini

Choose one of the three menus you may switch from one to the other as you like.

*The meal is not obligatory or you can have it in the afternoon.

** On days when you are not training, these meals should be skipped.

Your training from Day 11 through 20

Monday: aerobic exercise

Start off your week with relaxing exercise in nature and do a 40-minute uphill run or walk. Calm you thoughts and enjoy.

Wednesday and Friday: comprehensive intensive training

  • Begin with a light 5-minute warm-up run; make sure to run at a pace at which you would still be able to comfortably talk with friends.
  • Then go into the first 10-minute run set where you accelerate to 85% of your maximum running speed.
  • This is followed by a 5-minute walk. Raise your arms above your head and do a bit of light stretching. Now do a set of low skipping (raise your legs in a low amplitude).
  • Then go into the second 10-minute run set where you accelerate to 85% of your maximum running speed.
  • This is once again followed by a 5-minute walk. During your walk, do a set of high skipping (raise your legs to your chest as high as you can).
  • Then go into the last 10-minute run set where you accelerate to 85% of your maximum running speed.
  • Finish the training with walking and a set of stretching exercises (in-line lunge, a few squats, etc.).

Saturday or Sunday: additional training

During the weekend, when you have more time to yourself, do a 55-minute light run or morning walk with an uphill walk. In order to ensure the optimal burning of your fatty deposits, we recommend you perform the morning activity on an empty stomach. Before you begin, you can have a cup of green or mate tea.

Do you have additional questions?

For any questions which might arise during the 30 DAYS Slim Women programme, you can contact us by writing to us at info@sensilab.com.