Nutrition

eni pentekI love eating. I never make myself starving and do not believe in counting calories either. I have a positive attitude on dining and on training.

Dining is more than nutrition, it is one of the greatest pleasures in life and we just cannot degrade it to calorie counting.  It will not lead to long-term success and is hardly sustainable. As strict diets neither. They all lead to yo-yo effect. After depriving yourself of the essential nutrients you will crave food so bad. There is a good chance, you start stuffing yourself at the end.

Counting calories leaves you feeling deprived, dissatisfied and hungry. And whenever you are hungry, your metabolism slows down to conserve energy until you fuel it again. So, if you are starving, you do not lose weight. And not only do you not get the results, but you feel tired and stressed out in doing so!

Boosting your metabolism is the key to your long-term fit body! All is about metabolism and that is so far from calories.

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  1. Go for HIIT, go for after burn
    ZONA training is based on hight intensity interval training (HIIT) and functional strength exercises (detailed below) and therefore it is one of the most effective training methods. HIIT keeps your fat-burning metabolism higher all day. After finishing your daily ZONA you will continue to burn calories for even up to 24 hours. While your body is recovering from your intense workout it keeps your metabolism high and uses excess calorie. The more intense you workout the more calories you’ll burn during and after your workout.
    So, you are loosing fat while you are having a rest after the workout. :) Sounds amazing isn’t it?
    Boost your metabolism and form six-packs with ZONA “Abs Mission” training program!
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  2. Morning workout rulez
    Boost your metabolism right in the morning before having breakfast. The best time to workout to lose weight is first thing in morning so you’ll burn more fat. Morning workouts give you a longer lasting after burn. And you will be satisfied and full of energy at the rest of the day.morning exercise
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  3. Never skip a meal
    Never skip a meal, eat 4-6 times a day, but only small portions. When you eat large meals with many hours in between, your metabolism slows down between meals.  Go for small portions instead or snack every three to four hours to keep your metabolism going so you burn more calories during the day. If you snack regularly you are more likely to eat less at meal time.
    Eating breakfast helps to speed up your metabolism and also prevents you from starving by lunch. Perfect breakfast abounds in fiber and contains each nutrients, carbohydrate, fat and protein. Cereals (with no sugar), oatmeal with low-fat milk or water, peanut butter on half a whole-grain toast or some eggs can be all good choices.
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  4. Build muscles and feed them with protein
    Muscles are our friends. Muscles rev-up the metabolism and give us definition. Our muscles burn calories, even when we’re doing nothing. To build and maintain muscles we need to eat sufficient protein. Chicken breast and sirloin are good protein sources indeed, but there are many more healthy choices listed below.salmon.
  5. Find foods full of fiber
    Eating high-fiber foods boosts metabolism because fiber is indigestible. The body cannot digest fiber, but it tries to. While trying to do so, your body actually expends more calories than it would with other foods. Fiber “cleans out” the intestines, promotes digestive health, makes you feel full after a meal, lowers bad cholesterol, blood sugar and the risk for diseases like heart attack, stroke, type 2 diabetes, and some cancers. High-fiber foods: kidney beans, lentils, split peas, wheat bran, oat, dried figs, berries, avocado, pears, cherries, chia-seed, coconut flour, flex-seed, nuts, artichoke, broccoli, Brussels sprouts, cabbage.
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  6. Avoid dehydration
    Even slight amounts of dehydration can have a negative effect on your metabolic rate. Most people often don’t even realize they’re dehydrated until it gets to a more severe stage. Drink green tea every day to boost your metabolism. You can drink some coffee too for the same reason. Taken in moderation, one of coffee’s benefits may be a short-term increase in your metabolic rate.
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  7. Make it hot
    Capsaicin (in chili peppers) has a fat-burning ability.  This hot spice has thermogenic properties that increase heart rate, body temperature and thus, calorie burning.
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  8. Improve your thyroid function
    Your thyroid basically regulates your metabolism and you may be able to increase your metabolism simply by eating more seafood, nuts, seeds because all of these foods are high in Selenium, Vitamin E, Iodine, Zinc & Copper.
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  9. Go for the good carbs
    Most of us eat far too much bad carbs. Sugar, sweets, white bread, stc. We do need carbs to gain energy and be able to train at high intensity. Go for the complex ones, which give you long-term energy and speed up your metabolism. You can find the resources below.good carbs.
  10. Supplements for max gear
    As multivitamin supplements contain all the necessary minerals and vitamins, they provide numerous benefits to your body. Multivitamin supplements can help you improve physical and mental condition, reduce stress and reduce the risk of diseases like cancer. They may even stop carb cravings too.
    You can also help the process of building muscles by supplements. I take whey protein, BCAA and glutamine on daily basis.
    – Whey protein is typically consumed after a workout to increase protein synthesis and to improve muscle recovery and restoration.
    – BCAA has 3 key amino acids that stimulate protein synthesis and help regulate protein metabolism. BCAA drives nutrients to the muscle tissue, allowing for improved workout recovery. I stir one tablespoon of BCAA powder and a little spoon of glutamine in a bottle of water and drink it during the training.
    – Glutamine slows muscle-tissue breakdown during intensive exercise which improve strength thresholds and elevated endurance. Glutamine also improves your immune system.
    Of course, results can be achieved without supplements, but the process is always going to be slower. My advice to you is get your diet in line first. You will be surprised by how much better your body will respond to training when the nutrition is in line. Then if you decide to take the supplements I have recommended, you should see better and quicker results.

My favourite nutrient sources

Proteinseni pentek

  • lean meat (chicken or turkey breast, pork tenderloin, beef sirloin)
  • cottage cheese
  • eggs
  • whey protein (1 cup in skimmed milk or water)
  • Greek yogurt
  • legumes (beans, lentils, peas)
  • nuts (almond, walnut, cashew)
  • whole grains
  • fish (salmon, tuna, tilapia)
  • quinoa
  • amaranth
  • oat
  • tofu
  • spinach

Complex Carbs

  • beans
  • brown rice
  • quinoa
  • corn
  • oats (porridge)
  • whole wheat bread
  • whole wheat tortilla
  • sweet potatoes
  • vegetables

Healthy Fats

  • avocado
  • salmon
  • raw nuts
  • natural nut butter
  • hummus
  • goat cheese
  • coconut oil

Vegetables

  • spinach
  • broccol0i
  • asparagus
  • beans
  • carrots
  • cucumbers
  • celery

Fruits

  • apple
  • berries
  • watermelon
  • pineapple
  • grapes
  • kiwi

Boost your metabolism and form six-packs with ZONA “Abs Mission” training program!

3 Comments

  1. Thank you very much Enikő for the article, it was very useful and detailed. I think I should eat much more varied…

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  2. It will not let me checkout when I click on payment the page is blank. How can I buy the downloads? I’m in the USA

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    • Dear Amy,
      Thank you for the notice. We’re working on the problem, it will be solved soon.
      I write you an email, so you can order write away. :)

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