perfect body

Russell Bateman is a professional trainer and nutritionist. The list of his clients includes Nicole Scherzinger and Suki Waterhouse. Russell is sure:

  • if you want to get rid of excess kilograms once and for all and get a beautiful body with a great muscle definition, it’s time to forget about rigid diets and daily grueling training.

Perceive the new daily regime as part of your lifestyle, treat food as a friend and make the workouts as varied as possible. Below, you will find 12 mandatory rules for the body of your dreams.

LEAVE THE COMFORT ZONE

Are you constantly training with exercise machines? Then, it’s time to try yoga. There’s no point in coming to the gym to spend an hour on the treadmill. It’s like going to the museum and finishing the tour after seeing one picture.

It is very important to change the types of exercises and the intensity of your workouts.

Who works well, he rests well. Diversified loads will not only help you get a toned body, but will also help you clean your head well.

AVOID FOODS WITH FRUCTOSE BEFORE AND AFTER EXERCISE

It slows down the fat burning process. And this means – no bananas and sugary drinks, which are sold in any fitness club. Replace sweets with something high in protein and fiber. A perfect snack before a workout consists of:

  1. organic coffee,
  2. cocoa butter,
  3. 5 almonds.

After the workout, have a piece of lean meat or fish with vegetables and quinoa.

cocoa butter

MAKE FOOD A FRIEND, AND NOT AN ENEMY

Take the healthy nutrition as your choice. Instead of thinking about what you had to exclude from your menu, think about products that you can use to replace it with.

For example, you can replace foods high in carbohydrates with fresh vegetables.

From time to time, allow yourself a small indulgence:

Cheat meal at the end of the week is quite an allowable reward for your efforts.

Do not scold yourself for having a piece of cake. Was it good? The world will not collapse because of your little sins. It is better to consciously allow yourself something of your favorite high-calorie meals, than to cave in and feel guilty and weak.

MAKE FOOD A FRIEND

ADD NUTRITIOUS FOODS TO YOUR MENU

Fermented products are rich in nutrients and enhance the effects of physical loads. You can choose from:

  • sauerkraut,
  • tea mushroom (kombucha),
  • kefir (natural yogurt without sugar and other additives),
  • pickles,
  • products with probiotics.

NUTRITIOUS FOODS

IDENTIFY YOUR PRIORITIES CORRECTLY

What do you want more: a delicate body shape with beautiful curves or French fries? If you choose the first, be ready to exclude a number of products from your menu and begin more active workouts.

WALK AFTER EATING

A half-hour walk will:

  1. help your body process sugar faster;
  2. significantly reduce the risk of diabetes.

COOK YOUR BREAKFAST IN THE EVENING

Take care of your breakfast before going to bed. Many people think that lack of time in the morning is an excuse to refuse breakfast. However, your need to quickly get ready and off to work is not an excuse.

If you have more free time in the evening, use it to prepare a nutritious breakfast rich in proteins and healthy fats, like eggs, salmon or meat.

COOK YOUR BREAKFAST IN THE EVENING

TAKE A NAP

There is nothing better, if you need to quickly restore energy reserves. A short sleep helps to restore the body’s reserves and relax. Studies have shown that

a 10-20 minute break improves all body functions, and has no negative effects.

TAKE A NAP

APPRECIATE THE RESULTS THAT YOU ACHIEVE

You managed to lose a couple of kilograms? Hang a photo of the new you on the refrigerator or mirror. If you suddenly lose motivation, it will be a good reminder of what you have already achieved and why you can not stop.

SLEEP MORE

This, perhaps, is the most important rule. It is very important to sleep well after a hard workout. Your body restores during this time. Lack of sleep increases the level of cortisol. It is a hormone that:

LOVE YOURSELF

Constantly condemning yourself for an extra bite at lunch or a missed training is a path that leads nowhere. Do not underestimate yourself and overestimate others. You are much stronger than you think.

Wake up, take a deep breath and realize that you are alive and well, and this is the most important thing.

  • reduces the effectiveness of the training,
  • slows down the fat burning process,
  • enhances hunger.

Try to go to bed no later than 10 PM as often as possible.

LOVE YOURSELF

MAINTAIN YOUR FOCUS

During trainings, be aware of what and how you are doing. Breathe deeply and calmly. This is a kind of meditation. It does not matter whether you practice yoga, dance or run. Forget about the TV, read more, limit the time spent on social networks, and respond to emails once a day, if possible.

meditation