Body Instructor - BodyBuilding and fitness guide for your body

Sweets, a zephyr, pies - people with this psycho type will never leave sweets without attention.
1st day
Breakfast: rice, berries, green tea.
Dinner: cabbage salad, apple and carrots.
Lunch: 250 grams of plums or bilberry.
Supper: boiled fish (100 grams), boiled broccoli, an apple or kiwi.

2nd day
Breakfast: 100 grams of any porridge, 100 grams of fat-free cottage cheese or yoghurt, an apple, green tea.
Dinner: vegetable salad, a piece of boiled fish.
Lunch: 250 grams of strawberries or cherries.
Supper: macaroni of firm grades with cheese; fruit salad (one kiwi, one apple, one banana).

3rd day
Breakfast: omelet (2 eggs), one baked apple, coffee.
Dinner: baked veal with vegetable salad.
Lunch: banana.
Supper: vegetable, one apple.

4th day
Breakfast: boiled veal (100 grams), 100 grams of fat-free cottage cheese, tea, one apple.
Dinner: 200 grams of shrimps, salad from red sweet pepper, a tomato and onions with parsley.
Lunch: a glass of black currant or bilberry.
Supper: green string beans, turkey meatballs, a slice of black bitter chocolate.

5th day
Breakfast: porridge with one spoon of honey, half of banana, tea spoon of the ground black currant, a cup of green tea.
Dinner: macaroni, fruit salad (one kiwi, grapes, one orange).
Lunch: two baked apples.
Supper: boiled meat with vegetables.

6th day
Breakfast: two biscuits, 50 grams of cheese, one tomato, green tea.
Dinner: vegetable salad, 200 grams of chicken breast.
Lunch: 300 grams of red grapefruit.
Supper: soup from mushrooms, boiled asparagus, a cup of black currant.

7th day
Breakfast: stewed mushrooms with onions, one boiled potato, green tea.
Dinner: vegetable allsorts, 250 grams of boiled or baked fish.
Lunch: kiwi, an apple.
Supper: vegetable ragout, chicken breast, green salad with garden radish.

Many women dream of thin figure - they dream of a fine-moulded figure, a wasp waist and narrow hips. And when their dream comes true - they start to panic, and even run into depression. What is the paradox reason? - It appears that in some cases excessive leanness represents even more serious danger, rather than excessive weight.
This fact was established by group of scientists of Norway. Researchers were spent throughout ten years studying influence, which sharp growing thin renders on a state of health, and have come to conclusion, that in 90 percent of cases excessive leanness takes away eight years of life.
Speaking about people inclined to completeness, people, who love tasty food and absolutely ignore scales, scientists prove that these people lose only four years of life. It is natural, that in both cases the situation is compared to people having normal weight.
As it was found out, both extreme measures - both excessive weight, and excessive leanness, have their problems and lacks. So, people excessive weights in many cases suffer diabetes, hypertension, and atherosclerosis disease. Unlike them people with insufficient weight, especially those who sharply loose weight are subject to the raised risk of occurrence of cancer tumors, cardiovascular diseases, heart attack and a stroke.
Besides it, thin people more often suffer from depression. So, is it really necessary to dream of ideal parameters?

Slow-food is a return to culture of a food, to its sources. It means, that the food needs to be used with pleasure, not distracting on urgent matters, calls, or watching TV.
Here the main principle predominates: not quantity, but quality, of what you have eaten. Especially pleases the fact that this concept means the correct approach to selection of a foodstuff - food should be fresh, without preservatives, ecologically and genetically pure. For example, instead of a portion of a potato-free or instead of a half-finished product in the spirit of «warm up and eat» or «mix with water» the small amount of cheese and or some apples should be eaten.
And the history began in 1989 in the centre of Rome, in a historical building, where the “McDonalds” … ought to have been opened. Then proud Romans have rebelled and have organized protest action. Italian journalist Karlo Petrini has solved this problem, by uniting gourmets, fast-food opponents and fans of house food. The snail - «a slow delicacy» became the symbol of idea.
This concept has pleased so many people and not only in Italy: the natural products, absence of artificial flavoring, stabilizing additives.
You should remember that any food should be eaten carefully and without hurrying up. And the more slowly we will eat, the more chances we will leave to our organism to send signal to brain about satiety, i.e. the slower we eat - the less we overeat.

Regular playing sports raises a tone of muscles, speeds up work of all systems of organism, positively influences immunity, raising resistibility to infections and other diseases. Strengthening of cardiac muscle in result of aerobic exercises helps heart to consult more effectively with the problem. Numerous researches connect high physical activity with decrease in risk of development of various illnesses, including cardiovascular, respiratory and other systems.
People with excess weight are risking getting various diseases (diabetes, a hypertension and others) and premature death is high. As active playing sports promote growing thin, they have additional advantage for people with excess weight, helping them to keep and improve health. Even if in result of the raised physical activity the body weight does not decrease, risks of diseases accompanying adiposity decrease.
Physical exercises calm nervous system, helping to struggle with depression, bad mood and various experiences.
The complex of exercises or walk on fresh air - is a good way to get rid of depression, to raise mood, to interrupt routine work and to have a rest. Differently, sports can serve as meal replacement, when we overeat automatically or we solve different psychological and emotional problems with a help of food.

American scientists have come to conclusion, that the constant weight fluctuations, caused by diets, injurious to health. Thus many people do not manage to lower essentially their weight for a long time by means of diets.According to statistics 2/3 people, trying to grow thin by means of restriction in feed, do not gain any success. Besides, after vain attempts to leave superfluous kilograms they even have put on weight, when an organism, having gone through stressful loading, has started to type excess weight.Authors of research consider that all diets have similar mechanism of action. In the beginning there is an opportunity to loose 5-10 % of body weight. However, then even some addition of weight is observed.The main lack of diets is that weight fluctuation, which is connected with the raised risk of cardiovascular diseases and insults, harms the immunity.Scientists have declared that it is better to avoid diets and to choose healthy feeding. In this case weight would remain former, instead of constant increases. Besides it would help to avoid many problems with health.

Each portion makes approximately 100 grams.
Every day it is recommended to eat three portions of low-calorie fruits, including apples and citron fruits; from one till three portions or soya products; three portions of fish of dining grades; three-five portions of fresh vegetable salad; three portions carbohydrate food (bread, porridges); one-two portions of milk or kefir (yoghurt), and also: two-three pieces of the dried apricots, three-five nuts and garlic as seasoning. Thus the total of fat in all products should not exceed 40 grams.

Two-three times a week it is recommended to eat potato, macaroni; honey, sweet fruits (bananas, grapes), white fowl or meat of the rabbit, sea delicacies.
Once a week it is recommended to eat cocktail, red meat, a dessert, fat “celebratory” dish.

Example of the daily healthy menu
Breakfast. Corn flakes with dried fruits, nuts and a glass of the skim kefir.
Dinner. Boiled fish with the salad, two-three slices of bread with bran, boiled fig. Tea or coffee with a small pie or to two biscuits.
Mid-morning snack. An apple and an orange, either three tangerines, or half of grapefruit.
Supper. Cheesecakes from soya cottage cheese half-and-half with the dietary skim cottage cheese, one table spoon of natural jam.

“False calories” - are the calories with low nutritional value, but high numerical value “kcal”. The high maintenance of calories is given by carbohydrates and fats, and nutritional value of products is provided with vitamins, minerals, antioxidants and other micro cells.

Products with false calories:

- fried potato, chips, roasted chicken and the other fried products. The greater portion of fried potato can contain up to 570 kcal, 30 grams of fats. Fried potato has a huge quantity of calories, containing of fats and scanty quantity of micro cells.

- sweets, sugar candies and other sweets. The bag of sugar candies contains not only huge quantity of sugar, but also various additives and artificial dyes. Sugar candies have no nutrients.

- beer, wine and other alcoholic drinks. The jar of beer contains 150 kcal, containing of sugars and absolutely insignificant quantity of nutrients.

- white rice, white bread, crackers, cookies and others full processed grain. Such products contain a plenty of carbohydrates. These products contain insignificant quantity of vitamins of group B.

How to avoid empty calories?
- Do not fry products; use other methods of preparation of products, for example, baking.
- Avoid sweet and aerated drinks.
- Pay attention to whole-grain products: whole-grain rice, whole-grain bread, etc.

Experts offer three simple questions to define, whether you are the emotional eater. So, 1. Do you feel, that eat when to you feel sad, alone, boring? 2. Do you mark any joyful event or renumerate yourself for success eating of a favorite dish? 3. Do you feel insuperable desire to eat as something tasty when you worry or be in a condition of stress? If you have answered “yes” even one of the offered questions you are an emotional eater.

So, we study to distinguish feeling of famine from emotional dependence on meal:
1. “Emotional” famine overtakes us suddenly, sometimes right after reception of food, and physiological - through the certain time intervals.
2. You would like absolutely certain products: a land, a pizza, ice-cream. It is “emotional” famine. In case, when the person actually wishes to eat, it will not be so categorical and will eat anything.
3. “Emotional” famine requires immediate absorption of desirable food, physiological famine can be endured.
4. If you “eat” emotions you will continue to eat even if you are sated. If you eat, because you are hungry, you will cease to eat, as soon as you will be sated.
5. “Emotional” overeating often leaves a feeling of fault - for quantity of eaten, body weight, etc. Usual famine leaves only feeling of satisfaction.

Strategy of struggle
Try to find alternative to constant “diving” into refrigerator on a background of negative emotions. You may walk, chat with friends, go to the cinema, listen to music etc.
Promise that you will eat three “healthy” products each time before throwing on something harmful. For example, you can eat an apple, a carrot and the skim yoghurt before desired pack of chips.

Scientists from the American institute of physical culture and sports have found out: the way you feel yourself during training depends on your blood group.

People with the first group differ by vigour and believe in their forces. They do not miss trainings, and having come to gym, quickly master techniques of exercises. Therefore scientists recommend them to choose aerobics, riding bicycle, and also power loadings.

People with the second blood group are very sociable. It is quite logical, that command games will be recommended them. Nevertheless, yoga, walking, swimming and gymnastics will be useful to them. But they should avoid any kinds of sports with wearisome trainings.

Representatives of the third blood group are quite whimsical and they behave quite unpredictable both in sports and everyday life. And the combination of dynamical exercises, such as, aerobics, tennis, jogging, and combination of calm ones, such as yoga, is necessary for them.

Owners of the fourth blood group - are quiet and rather counterbalanced people. Therefore dynamical kinds of fitness will not be useful for them. Scientists recommend people with the fourth blood group to pay attention to walking, yoga and riding a bicycle. In this case open-air trainings will bring them more positive results than visiting a gym.