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      Rina diet: meal plan and recipes
      Rina diet is a dissociated diet, which means that you can eat only one food per day: carbohydrates, proteins etc., also it's a diet that delivers sensational results. When eating from one single food group, digestion is faster and the weight loss process speeds up.
      Although it helps in losing weight in a short period of time, it is a healthy diet and is little restrictive and it has received the approval of many nutritionists and cardiologists. A great advantage of this diet is that you do not have to worry about gaining the weight back. Rina diet will make you forget about the yo-yo effect, because its goal is not only to lose weight but also to speed up metabolism.
      Rina diet Plan
      "90 days diet" is a succession of a cycle of 4 days until the completion of a 3 months period. Following the completion of 29 days, it is
      recommended to break from dieting for one day, during which time you may drink only but water.
      WARNING! Every morning at breakfast you must eat only fruits, of your choice! You may still eat them along with coffee or tea (unsweetened). It is also important to not skip this meal.
      DAY 1: Protein day
      On the first day you'll eat only proteins: different kinds of meat (turkey, chicken, pork or fish) grilled or boiled. If you do not want to eat meat, you can serve boiled eggs (no more than 3) and cheese. Importantly, at lunch eat 200 grams of protein, at least. Also, this meal can be served with salads.
      chicken, beef, pork, fish;
      one chicken breast (skinless);
      one big eggplant;
      one tomato;
      vegetables for soup;
      1/2 teaspoon of oregano;
      1/2 teaspoon of rosemary;
      one clove of garlic (crushed);
      one tablespoon of olive oil;
      black pepper;
      Mix the crushed garlic with olive oil and rosemary. Cut the eggplant into slices and then pour the oil over it and brown them on both sides. Put tomato slices on top and sprinkle with parsley.
      Boil the chicken in the vegetable soup. Brown it, then, on both sides. You can serve with a salad and a slice of bread (optional).
      DAY 2: Starch (vegetables)
      After a fruity breakfast, serve cooked vegetables in the oven, on the grill or steamed, with different sauces at the other two meals of the day. For dinner prepare the same menu as for lunch, only this time use half the amount of food.
      4 potatoes;
      400 gr. sour cabbage;
      one tablespoon of oil;
      a small onion;
      one teaspoon of paprika;
      a spoonful of tomato sauce;
      one clove of garlic;
      one bay leaf;
      cumin (a pinch);
      700 ml of soup;
      Fry the onion in oil. Then add the garlic, the tomato paste, paprika, cumin, bay leaf and pour the soup.
      As it starts to boil, add the cabbage and the cut potatoes and let it boil until fork tender. You can have a slice of bread with the soup.
      DAY 3: Carbohydrates day
      On the third day, apart from a breakfast consisting of fruits, you may eat pasta and even pizza with tomato sauces and different vegetables in small quantities. At dinner you can also eat pastries.
      white / whole flour / corn;
      pasta, lasagna;
      ice cream;
      Chocolate (mandatory for dinner);
      250 grams of flour;
      15 gr. of yeast;
      1/2 teaspoon of sugar;
      salt (a pinch);
      warm water;
      4 tablespoons of tomato sauce;
      one teaspoon of olive oil;
      Dissolve the sugar and the yeast in warm water. When the yeast is activated, add salted flour and work the dough. Leave the dough to rest for half an hour, then spread a (thin) layer of dough, then add olive oil and tomato sauce. Bake for 20 minutes.
      DAY 4: Vitamins day
      The meals that you'll serve on the 4th day will consist mainly of fresh or dried fruits, fruit juice, fresh vegetable juice, vegetables, nuts and seeds to be eaten every two hours, during the whole day.
      a banana;
      a kiwi;
      2 oranges;
      2 plums;
      one cup of raspberries;
      Cut the banana, 2 slices of kiwi and put them in a bowl with the sliced oranges, two plums and a cup of raspberries. Pour the juice from an orange and mix.
      Cover the pot with tin foil, and pour in the fruit mixture. Cook into the oven for about 7 minutes.
      Coming to the end of the 4-day cycle, you will repeat it until the completion of a 3 months (90 days) period of time.
      Rina diet: meal times
      the cleansing period lasts from 4 am until noon. Within this time-frame, you will only eat fresh fruits and vegetables every two hours.
      the ingestion period lasts from noon till 8 am and it consists of both lunch and dinner, which are recommended for 1 pm and 6 pm.
      the digestion lasts from 8 pm until 4 am. During this period, you will eat no food at all, but you may drink plenty of fluids (water and unsweetened tea).
      It is very important to do exercises or any other form of physical activity (dancing, walking, swimming, etc.) during the diet. Not only it will improve your fitness and lose weight harmoniously, but at the same time, you will keep morale high and a good spirit at all times.

    • Dissociated diet

      By Admin, in Blog,

      How a dissociated diet works?
      Dissociated diets, irrespective of their nature or length, are based on the nutritional principle built around the food groups. This is because the human body digests meat, vegetables, dairy products, fruits or cereals differently.
      For example, carbohydrate digestion takes place in an alkaline medium with a pH which is greater than 7, while the digestion of proteins requires an acidic environment with a pH less than 7. Moreover, the digestive system works slower when it simultaneously processes different foods.
      Dissociated diet
      The dissociated diet eliminates such problems, because you will consume only proteins or carbohydrates at one meal and your stomach will digest them, easier and faster. The result is that you will lose weight.
      Dissociated diet rules
      The main rule of a dissociated diet is that food groups should never be mixed. For example, if you consume meat, then you're not allowed to break the rule, not even with soup. Soup will be made only from meat, with no vegetables added, even during cooking. And this rule applies to any food you might choose. But there's no reason to be scared, because you will be able to eat almost anything you want.
      What are these food groups?
      They are generally divided into:
      Dairy, preferably low fat: milk, yogurt, cheese, cottage cheese, cheese specialties; Fruits: All fruits are allowed, but avoid eating too much citrus, because citrus can cause hyperacidity and bloating. Fruits should be eaten raw, it is not allowed to add sugar or syrup; Vegetables: You can eat any vegetable you prefer, but try to vary as much as you can, so as to ensure a sufficient intake of vitamins and minerals. Vegetables must be consumed raw, steamed or baked, without oil and spices; Lean meat: You may eat chicken and turkey, steam cooked, baked or grilled, but don’t add oil or spices; Fish: Choose from salmon, pike or trout, grilled, baked or steamed; Cereals: Very useful for the bowels, due to the intake of fibers. Grains are allowed in any form - pasta, brown rice, oat bran etc. Eggs: only boiled. What can’t you eat?
      While following the dissociated diet, you have to avoid alcohol, sodas, caffeine and sugar. This diet is all about a correct digestion, therefore snacks are not recommended and you should have a break of at least four hours in-between meals. Within this period, the stomach has enough time toprocess the food intake and prepare for the next meal. Dinner must be eaten before 7pm.
      Every day, drink at least two liters of water and exercise at least 30 minutes, choosing any form of physical training you might like. Given that your diet will consist of fruits and vegetables, you may experience mild muscular weakness, because of the lack of protein in the menu. For this reason, it is best to choose a 40minute slow walk.
      Avoid drinking water 30 minutes before a meal or during the meal, because liquids dilute the gastric juices and make digestion more difficult.
      Because there are several variations of dissociated diets, it's hard to know for certain how many kilos you can lose. Most of those who follow this kind of diet are aware of both the advantages and disadvantages and consider that, if you follow the rules, hydrate properly and do enough exercise, you may be able to lose up to 20 kilograms in a few months.
      However, some doctors do not recommend the dissociated diet for such a long time, because it can lead to some serious nutritional imbalances.
      An example of dissociated diet is the Rina diet, which involves 4 day-cycles, repeated within a period of 90 days.
      An essential element you must always have in mind when it comes to the dissociated diet is balance. It's best to see a nutritionist before starting a dissociated diet, in order to get more information on the subject.

    • How to lose 25 kilograms in 90 days!
      Rina diet 90 days is a promising diet for overweight people. A diet that can help you lose 2 to 3 kilograms every ten days. All you need is the motivation to keep it for 90 days.
      Have you decided to start a healthy and light diet, after which you will feel in shape both physically and mentally? Then you can try Rina diet 90 days, a diet that covers a period of 90 days and that is based on the principle of the dissociation food.
      Rina diet 90 days is recommended to the persons who have exceeded normal weight and want to lose weight between 18 and 25 kilograms in only three months. The principle of Rina diet 90 days is very simple: you are allowed to eat anything, but not combined!
      Diet 90 days
      Rina diet 90 days is recommended to the persons who have exceeded normal weight and want to lose weight between 18 and 25 kilograms in only three months. The principle of rina diet 90 days is very simple: you are allowed to eat anything, but not combined! Here's how this diet "works": the 90 days are divided into cycles of four days, during which a certain scheme must be respected. Very important! Every 29th day of the diet (that’s mean three days during the diet 90 days) is considered as the day of detox, which you will drink just plain water. The Detox day is preceded by the day of vitamins and is followed by protein day. Very important, too is the fact that breakfast should be the same every day, composed of several fruits: apples, pears or peaches.
      Here are some general issues of the Rina diet 90 days:
      Breakfast does not change during the diet 90 days: before noon, every two hours you can eat fruits and vegetables. Juices should not contain sugar and must be fresh.
      Lunch will be different, depending on the day: day one - proteins, day two - starch (vegetables), day three - carbohydrates and day four - vitamins.
      Dinner consists of the same types of food as lunch, except for soup and bread. The amount of food consumed at dinner should be half of the amount consumed at lunch. Dinner should not be taken later than 8pm.
      Water Day. Once a month, every 29 days, after a day of vitamin is following a day of water. Then you will start the cycle again with the day of protein.
      Be active: take walks, climb stairs, start jogging, go swimming or go on a bicycle!
      If you suffer from a medical condition ask for a medical advice before starting.
      Rina diet 90 days is divided into cycles of four days:
      - Proteins day (P) - poultry, beef, pork, rabbit, turkey, fish, seafood, tofu or plant proteins. Do not combine different types of protein food (meat and dairy, meat and eggs or dairy and eggs). The period between lunch and dinner on the day of protein must be 4 hours at least;
      - Starch day (A) - beans, green beans, peas, sauerkraut, soy beans, lentils, chickpeas, rice, potatoes, millet, humus, potted vegetable and other cereals (steamed or baked). These foods you can match the permitted daily food. You can eat also just one slice of bread. The period lunch and dinner on the starch day must be 3 hours at least.
      - Carbohydrates day (C) - you can choose any type of pasta or pizza with vegetables or herbs and also other doughs (salted pretzels, salted baguettes, biscuits, breadsticks and other bakery products made from dough without yeast), cakes. Beetroot and arugula, cabbage, lettuce or cucumbers salads are allowed. The period between lunch and dinner on the day must be at least 3 hours;
      - Vitamins day (V) - it is preferable to eat one kind of fruit at a meal. You can also consume dried fruit, seeds and nuts. To get more vitamins and minerals from fruits, eat fresh! Also are allowed stewed fruit, mashed fruits, soups and ripe fruit. If you don’t like fruit, combine or replace them with simple fresh vegetables (without sauce). Eat every two hours until 20 o'clock.
      Diet 90 days is structured as follows:
      Day 1 - Day 28 - 7 cycles PACV
      Day 29 – Water day
      Day 30 - Day 57-7 cycles PACV
      Day 58 - Water day
      Day 59 - Day 86-7 cycles PACV
      Day 87 - Water day
      Day 88 – Proteins day
      Day 89 - Starch day
      Day 90 - Carbohydrates day.

    • It’s tomatoes Season
       9 Reasons to include tomato in your diet
      Everybody is talking about a healthy eating concept, but not everybody knows that tomatoes, symbol vegetables of the summer season, are most
      popular vegetables in the world.
      They’re very tasty, and they’re used in almost any Mediterranean’s receipts. They’re full of properties for health benefits that are well known, but you will discover more benefits in this post.
      They contain rich version soluble vitamins (Vitamin A, C, B-Groups) and minerals (calcium, phosphorus, zinc, iron, potassium, sodium), but poor calories, that make tomatoes best nutritious as possible. Here's why no one should miss them in any healthy diet, except people who resent allergies, such as sensitivity to nickel (tomato pulp has a high concentration of this metal).
      In the following post, we propose 9 healthy reasons that will inspire you to use them for external uses, such as epidermal issues and especially to consume them in their natural form ( raw, juice or added in your food).
      1.Protects skin
      Tomato juice reduces sebum excess (in combination with cucumbers, you will get a perfect mask), is effective against acne (contains nutrients
      version capable of stemming the problem from the "root"), cleans blackheads (have astringent properties), soothes skin irritation (redness, itching) and protects you from sunburn (helps restoring the dead cells affected areas).
      2.Strengthens bones
      K vitamins and calcium concentration (11 mg / 100 grams of product), essential nutrients for the health of the bone system, achieve a high level in this case. This vegetable, a must in any healthy diet, becomes the natural optimum remedy able to contribute to strengthening bones and repair damaged tissue injuries/diseases of osteoarticular apparatus.
      3.To improve visual problems
      Tomatoes contain beta carotene (a pigment that the body converts into vitamin A) and lutein. The substances are beneficial to the eye and visual function, they protect, and if necessary, contribute to improving the degenerative ocular pathologies. Eye protection can be ensured using also other vegetables rich in compounds essential for visual capabilities (eggplant, zucchini or broccoli).
      4.Helps weak
      Although it offers a low calorie (kcal 50/100 grams), tomatoes have a high content of nutrients that give you energy and are able to curb appetite. However, stimulants are considered excellent digestive processes, becoming an effective remedy for constipation. The property is due to the wealth of fiber that helps the intestinal activity.
      5.Controls cholesterol
      Tomatoes are known for their ability to help the body to maintain "bad" cholesterol control (LDL) in the blood, also favors lowering blood pressure, appropriation allowed by the presence of potassium and B complex. Included in the diet contributes to combating cardiovascular problems.
      6.Strengthen the immune system
      Best sources of vitamin C, tomatoes help stimulate the body's protective barriers (immune system). Vitamin C, along with other vitamins (vitamin A deficiency, for example, is correlated with increased risk of infectious disease), and mineral, it’s considered an essential component in the proper functioning of the immune system cells.
      7.Prevent cancer
      The true "protagonist" in charge of undeniable qualities of tomatoes is lycopene (the only red carotenoid which is due to specific staining). The most important function is the ability to protect the body from harmful action of free radicals, who are "guilty" of cellular aging and the appearance of tumor formation, particularly prostate cancer.
      8.Stimulates diuresis
      Due to a high concentration of water (90%), tomatoes are excellent diuretics (favoring production and elimination of urine). For the effect to be complete, experts recommend to eat them fresh, without adding salt. Diuretic foods in the same category also include delicious watermelon, cantaloupe or cucumbers.
      9.Normalizes blood sugar
      The most frequent adverse effect caused by increased blood glucose (blood sugar levels), is the development of diabetes, a disease that undiagnosed at the time, continues to worsen. Experts agree that eating tomatoes if consumed in sufficient quantities, could alter the biochemical reactions that occur in the body and thus adjust insulin (the hormone "key" that controls the level of glucose).
      Now that you have found that looks like a list of the most significant features of tomatoes, do everything possible to and decorate dishes with this super food! You're the only one who'll decide whether it's time to bring a change in eating habits and orient yourself to a healthy diet.

    • Mistakes that sabotage weight loss diets
      No matter how active you are, in general, the pounds are the same. You have been following all kinds of diets, but it seems that no one is right for you…
      Does that sound like you?
      Don’t lose your grip. This does not mean there is something the matter with you. You might not be aware of this but it is more than certain that you are making certain mistakes during your training and during your diets.
      We invite you to discover a couple of them:
      No plan
      When you wish to lose weight, it is fundamental that you have a plan. It is not enough to visit the gym 3 times per week and to fight with the most difficult workouts. On the other hand, if certain workouts helped other people to lose weight, this does not mean they will work the same for you.
      When you concentrate yourself on a certain kind of training, you must analyze what matches your body, depending on your somatic type (ectomorph, mezomorph, and endomorph). Each person is different from others when it comes to the physical body and reacts differently to diets.
      Excess effort
      A lot of people (perhaps this has happened to you as well) believe that intensive workouts, without a one-day recovery break, can shorten the path
      towards the desired objectives (weight loss). And, after a while, they discover that not only they did not manage to lose weight but rather that they have gained some.
      The fault lies in the hands of cortisol, also known as the stress hormone, as the body produces it in conditions of stress and mental and physical tiredness. Among others, it is the hormone responsible for losing muscle mass, water retention, general tiredness and gaining weight.
      Too much cardio
      All cardio-based activities contribute to slimming down the adipose tissue and this why they are important in relation to diets. There are no doubts regarding such matters. However, when the program includes almost exclusively cardio exercises, the muscle mass can be affected and the calories are not consumed afterwards as well, as it happens with anaerobic exercises.
      A perfect alternative is represented by HIIT trainings (High-Intensity Interval Training), highly effective in reducing body fat. The method facilitates the rapid combustion of calories, in the shortest amount of time that is possible, the mechanism being still active even hours after the training has ended.
      Weights that are too small
      A lot of those who are interested in losing weight fall prey to routine, perhaps yourself as well. You go to the gym frequently and you do not avoid weight sessions. However, even since the first day, you continue to work with the same amount of kilos and perform the same number of repetitions. Unfortunately, the results are less than satisfactory.
      Losing weight has a lot to do with muscle mass, which you have to build.
      Muscles consume calories, including when they are in a state of relaxation. In order for weight training to be effective (to increase muscle mass and lose weight), gradually, it is necessary to increase your load, as well as your number of repetitions.
      Incorrectly performed exercises
      It is possible not to make mistakes at any of the above-mentioned steps. You train hard during cardio activities, as well as those that are force-related or for developing muscle mass. And, yet, you do not manage to lose even one single gram, and your outer figure does not seem to go through a visible change.
      Did you ever stop to wonder if you are performing movements in a correct manner? If you do not train correctly, the muscle groups can go through certain changes and even fail to develop altogether. In order not to take any risks, we recommend consulting a fitness trainer, who can explain movements in detail or to take a peek at your gym colleagues.
      Diet mistakes
      When you decide to go on a diet, it is not enough to train by the book, if you will forget to respect basic eating rules (nutrient balance, five meals per day, no junk food etc.). It is easy to think that you have burned enough calories at the gym and that, for a time, allows you to disregard the rules.
      If you want to lose weight, do not skip meals, causing your body to starve. And do not eat empty calories, such as those coming from carbonated beverages and sweets. Instead, do not forget about proteins, good carbs, healthy fats, vitamins and minerals. Or the road towards the finish will be even more difficult to travel.

    • What you need to know about the dissociated diet
      The Dissociated diet is one of the most popular weight loss regimes, which helps activate the digestion and slows down metabolism. When combined in the right way, on the one hand foods help purify your body and, on the other
      hand, help regain and maintain physical fitness.
      What is the dissociated diet?
      The Dissociated diet was invented by the American doctor William Howard Hay, in 1911. This diet is based on the idea that inside the human body can occur imbalances caused by the accumulation of metabolic and digestive wastes.
      Hay's theory starts from the premise that some nutrients, when combined in an "unfortunate" way, slow digestion, a process by which food is converted into easily assimilated substances. Since the body can no longer eliminate residues, in the end, these are going to cause various health problems.
      Main rules of the dissociated regime
      The classical Dissociated diet and its variations is based on several strict rules, according to which is basically forbidden to mix foods at one meal or even in the same day:
      Rule no. 1:
      Each meal shall include a single staple food. And if there are present two or more foods, these should be from only one food group.
      Rule no. 2:
      You should never eat protein and high carbohydrates foods, especially sugars, at the same meal.
      Rule no. 3:
      Within the dissociated diet you must also avoid mixing proteins of different origin (meat and fish, dairy products and vegetables etc.).
      Rule no. 4:
      Always eat complex carbohydrates separate from simple carbohydrates foods.
      Rule no. 5:
      Under no circumstances, should you conclude your main meals with the ”traditional” fruit or dessert. These may be consumed instead in between meals.
      Rule no. 6:
      According to the dissociated diet, in order to restore equilibrium and detoxify the body, you must eat vegetable foodstuffs (fruits and vegetables).
      Rule no. 7:
      But the same diet imposes certain limits on what foods of animal origin
      you can include in your daily menu, since they sensitize the body and lead to greater susceptibility to diseases.
      Rule no. 8:
      You should eat carbohydrates preferably in the first part of the day, and then exclude them from your last meal of the day.
      Rule no. 9:
      Lunch shall be the richest in calories meal of the day but, in no way combine protein and carbohydrates.
      Rule no. 10:
      Dinner, as much as possible, shall be "governed" by proteins, which can be replaced by complex carbohydrates of plant origin (vegetables, whole grains), too.
      How does the dissociated diet work?
      None of the rules proposed in the dissociated diet has been randomly chosen, as the digestive process is conditioned by a series of mechanical changes and chemical/enzymatic reactions, all these being closely connected.
      While digestion and absorption of simple carbohydrates (sugars) is made rapidly, starchy foods (starch, the most common complex carbohydrate, is found in pasta, soya, rice, potatoe etc.), involve a more complex digestive process which ends in the small intestine.
      On the other hand, protein digestion takes place in a particular acidic environment, with a pH less than 7, unlike carbohydrates which break down in an alkaline environment (an alkaline pH is greater than 7). Similar conditions inhibit the activity of the enzymes responsible for the breakdown of carbohydrates.
      Specifically, according to the principle on which the dissociated diet operates, by combining different food groups (carbohydrates and proteins, different sources of carbohydrates, various sources of protein, etc.) at the same meal, both the digestion of carbohydrates and the absorption of proteins take place in a less favorable environment.
      Which are the consequences of wrong food combinations?
      This concept was adopted and processed by other "authors", thus giving rise to other versions of dissociated diets. Nonetheless, whatever the particularities of the basic food strategy may be, each version is "inspired" (at least partly) by the right food combinations.
      Failure to comply with the basic rules may compromise the assimilation of nutrients creating thus imbalances. Therefore, if you include two different food groups in one meal which require different digestive processes (alkaline or acidic medium for digestion), you'll inevitably be faced with a so-called slow digestion.
      Needless to say that a poor nutrient absorption can lead to a number of ailments, which concern especially the gastrointestinal tract:
      prolonged / partial digestion; fermentation of the food consumed; feeling of heaviness in the abdomen; gas, bloating, constipation etc. Which are the right food combination?
      Generally, the "fans" of the dissociated diets consider that, in order to facilitate digestive processes, the best solution may be eating a single staple food. However, just as there are foods which can be combined without any problems, there are also categories which are incompatible with one another.
      It's easy to make mistakes, but not if you avoid mixing:
      various types of carbohydrates (simple carbohydrates with complex carbohydrates: eggs and bread, fruits and bread, etc.); various types of proteins (meat and fish, meat and eggs, fish and eggs, cheese and eggs, etc.); foods requiring medium for digestion with those requiring an acidic medium. As a main rule, the category of foods requiring an alkaline (basic) medium for digestion include sources of carbohydrates: pasta, rice, vegetables, some fruits (chestnuts, bananas, walnuts etc.), sweets, honey etc.
      Included in the category of foods requiring an acidic medium for digestion are the sources of protein: white and red meat, dairy products, processed meat, milk derivatives, some types of fruits (peaches, plums, citrus fruits, apples, pears, strawberries etc.).
      There are positive aspects to every food model, as well as negative aspects, which you ought to know in detail before you decide whether to change, at least partly, your daily routine. So, whatever your choice, don't forget that the dissociated diet (and any other diet) is not a miracle, but merely an option to regain your physical fitness.
      We hope that this article has been helpful and we wish you GOOD LUCK in LOSING WEIGHT !

    • Lose weight through healthy physical exercises!
      Physical inactivity is not the best choice if you care about health and silhouette. Perhaps you, like many other people, have decided to bring a radical change in your life, because you realized that walking is tiring or because you no longer fit into those clothes that you were wearing some years ago.
      But no matter the reasons, you want to improve your lifestyle.
      That 180 degrees change can commence once give up sedentariness. The easiest option may be running, a sport that does not require much equipment and can be practiced almost on any surface and almost in any weather conditions.
      Lose weight through healthy physical exercises! - What you should know before you start running?
      Before you tie your shoes and start on the treadmill or outdoor, you have to know a few things.
      Check your compatibility with the sport!
      Running is suitable to many people, but is quite demanding, even at a low intensity. First, make sure you do not suffer from heart disease and respiratory incompatible with this sport.
      Moreover, the impact with the ground can be traumatic for the joints. Thus, obese and overweight people may progress to sports more "friendly" to the joints, such as swimming or riding a bike.
      Choose your right equipment!
      The first cause of injury is the wrong shoes. If you're going to lose weight healthy,  through sports, it’s perhaps the most important investment. The stores have an amazing offer on shoes specifically designed for running.
      Pick them by pronation and exercise duration. Shoes also should be compatible with the type of surface you practice on, asphalt or track, to cushion the shocks due to impact with the ground.
      Alternate walking with running!
      Walking should not be considered an offense to "aspirants", on the contrary, no matter how motivated, one finds difficulties on running  many kilometers or a few minutes without stopping.
      Until you manage to adapt, choose a mixed program that provides alternating running and walking. It’s important to increase during progressively sessionss.
      Think of a gradual evolution!
      The rule is essential for advanced riders and beginners. By gradually raising effort, the body will suffer positive changes that increase your resistance and strength, without exhausting.
      After a mostly sedentary life, after long breaks, it is hard to lose weight healthy through sports. To succeed you have to  gradually increase the distance covered, speed and time, otherwise, you risk to hurt yourself.
      Run frequently with short breaks!
      With each day of practice, the body gets used to the effort. Regardless of body disposition, do not let much time pass between running sessions or you'll lose performance achieved.
      It is advisable to train immediately after you recover , except for the first session because the recovery sessions may take several days , this can mean three training sessions a week, with one day break between each of them.
      Strengthen your all muscle groups!
      Running strengthens the leg muscles, but also involves the use of other
      muscles too. Dorsal and abs promotes good posture with back straight, improves respiration  and does not create pressure on the diaphragm.
      On days you don’t run, devote a few minutes for each primary muscle groups. Find appropriate workouts with exercises easy to execute, using dumbbells or just using your own body weight.
      Adopt an optimal diet!
      Nutrition is  basic on any athletic activity. It is essential to know the foods compatible with the intensity of the effort, the objectives set for losing weight healthy.
      Before you start your usual race, you have to eat, but do not run immediately after a meal. Wait an interval of 2-3 hours or you will discover that conducting the process of digestion is not a very positive experience.
      Monitor your results!
      If you not increase your daily caloric intake you should notice a gradual weight loss. Sometimes this can be sudden, especially in the first weeks of training, and will stimulate you to go further along the road.
      Later, you can go through phases when weight loss is less obvious. But even if the scale needle does not register significant changes, it is possible to lose fat and gain muscles instead.

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