fitness

Whey protein can be taken about 20 minutes before workout or up to 30 minutes after workout, being used primarily after physical activity to improve muscle recovery and increase protein concentration in the body. Whey protein is a protein supplement isolated from milk that can be found in pharmacies and food supplement stores, and the price ranges from 60 to 200 reais

To lose 1 kg per week you need to reduce the consumption of about 1100 kcal of the diet daily, equivalent to about 2 plates with 5 tablespoons of rice + 2 tablespoons of beans 150 g of meat + salad. Reducing 1100 kcal per day for a week results in a total of 7700 kcal, which corresponds to the amount of calories stored in 1 kg of body fat

The secret to not getting fat is to ingest the same amount of calories you spend per day. On average, a 35-year-old woman who weighs 60 kg who does no physical activity and who works sitting needs about 2000 calories to survive and we call this basal caloric expenditure. This amount is what your body needs to ensure the functioning of all organs and systems and whenever it ingest a greater amount of calories, it will gain weight and if you consume a smaller amount, you will lose weight because the weight variations are directly related to amount of calories eaten daily

Both water aerobics and hydrotherapy consist of exercises performed within a pool, however these are activities that have exercises, goals and are guided by different professionals. Water aerobics is a set of exercises done in a pool as a regular practice of physical activity, being instructed by a physical education professional

It is usually indicated to take 1 capsule per day of DHEA 100g, a supplement that promotes muscle mass gain, but the mode of use of this type of supplement may vary according to dosage and trademark. Therefore, it is recommended to read the manufacturer's instructions on the product label or consult a nutritionist before starting to take this supplement

Thermogenic supplements are fat-burning, thermogenic food supplements that boost metabolism, help you lose weight and burn fat. These supplements also help reduce appetite, thereby reducing the urge to eat sweets, as well as helping to generate more energy, thereby increasing your willingness to workout

A spinning class thinner than the treadmill or a jog and further strengthens the legs and butt, leaving the body more beautiful and attractive. Other benefits include: Strengthen the thighs by fighting cellulite on the inner and lateral thighs; Work the buttocks leaving them firmer and greatly reducing cellulite; Improve blood circulation in the legs, fighting swelling; Strengthen the abdominal muscles when the lesson is made with the belly shrunk; It improves cardiac and respiratory function, lowers cholesterol and helps control the rate of blood glucose

Dance is a type of sport that can be practiced in different ways and in different styles, there is a different modality for almost all people according to their preferences. This sport, besides being a form of creative expression, still brings many benefits to the body and to the mind, being a great option for those who do not like, or can not, practice high impact exercises like soccer, tennis or running, for example

Water aerobics slims because it helps boost metabolism and burns up to 500 calories per hour, depending on exercise intensity and class time. So an individual can lose up to 1 kg per month if they take classes three times a week, but if they follow a balanced diet but low in calories they may lose even more weight

Training in the cold increases the amount of calories burned during exercise, especially because the body needs to increase its rate of metabolism to keep the body warm. In fact, the onset of cold tremors can increase up to 5 times the energy expenditure by the body, contributing to an extra expenditure of calories

A good workout to burn fat in a short time is the HIIT workout consisting of a set of high intensity exercises that eliminate fat located in just 30 minutes a day in a faster and fun way. This training should be introduced gradually and therefore is divided into 3 phases, the light, moderate and advanced phase to allow a gradual adaptation of the body to the intensity of exercise, avoiding muscle and joint injuries

Drinking caffeine before training improves performance because it has a stimulating effect on the brain, increasing the willingness and dedication to train. In addition, it increases muscle strength and fat burning, and decreases fatigue in post workout, which is the feeling of tiredness and muscle exhaustion after practicing physical activity

Calisthenics is a type of workout done with body weight alone, with the goal of increasing muscle mass and gaining the kind of body you've always wanted, without having to use your gym equipment. This type of training, in addition to promoting muscle mass growth, also increases strength, mobility, flexibility, agility and endurance, allowing you to have more control throughout your body

In just 20 minutes it is possible to do a workout with several exercises that work the large muscle groups, being an excellent option when you have little time but do not want to stop training to not hinder the growth of muscles. These exercises can be done at home because they only use body weight without having to have gym equipment

Muay Thai, Krav Maga and Kickboxing are some fights that can be practiced, that strengthen muscles and that improve endurance and physical strength. These martial arts work very heavily on the legs, glutes and abdomen, and are therefore ideal for self-defense. Martial arts or fights are both beneficial to the body as well as to the mind as they also stimulate concentration and increase confidence and self-esteem since they can be used for self-defense in any danger situation

GAP training is a great way to strengthen and tone your buttock, abdominal and leg muscles, allowing you to achieve a slimmer and more elegant silhouette. This type of exercise should always be adapted according to the physical capacity of each woman and therefore it is advisable to consult a physical trainer

Running on the water is an excellent activity for slimming, toning muscles, improving posture and lowering the belly, and is especially suitable for people who are very overweight and elderly who need to do an activity without harming the joints, as in running in the Street. The running on the water, also known as deep running , can be performed on the beach or in the pool but to further exercise the legs, increasing the benefits, you can use pesinhos in cinnamon

Aerobic exercises are those that work large muscle groups, causing the lungs and heart to work harder because more oxygen needs to reach the cells. Some examples are walking and jogging, which burn localized fat and help decrease fatty deposits in the liver and, consequently, blood cholesterol levels

Many aerobic exercises can be done at home, such as skipping rope, climbing and descending stairs or dancing in front of the TV, for example, and are excellent for increasing physical stamina and burning calories as they stimulate circulation, lung and heart function. heart, in addition to working many muscle groups

This is an example of running practice to run 15 km in 15 weeks with trainings 4 times a week indicated for healthy people who already practice some kind of light physical activity and who like to run doing it to have a healthier life and some leisure time. It is important not to hurry and keep the race plan to the end, following each step that we propose here because it will be possible to improve your physical condition gradually, with low risk of injury