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Sascha Barboza, better known as Sascha Fitness, is a certified personal fitness coach by the International Association of Sports Science (ISSA). He also studied sports nutrition and obtained a master's degree in nutrition.
Fitness by the Spanish Federation of Bodybuilding. Venezuelan by birth, currently living in Miami, where she wishes to pbad on her pbadion for sport and bodybuilding, which has made her an undisputed fitness guru and has allowed her to reap more than $ 3 million. ; followers. When her first daughter was born, Sascha took up the challenge of losing the pounds that had increased during pregnancy by documenting each recipe and each exercise. Meeting this challenge is more: participated in two categories of the competition of the National Committee of Physics (CNP) and was crowned winner in August 2013. Since then, he shares all his knowledge on his blog and social networks. Here are some of his keys:
Is called
metabolism into a series of chemical reactions that occur in the cells of the body and that are nothing other than the resulting balance between the amount of energy ingested in the food and the l & rsquo; Energy burned during physical activities and organic processes basic things like eating, breathing and sleeping. The important thing is to understand that the metabolism can be accelerated consciously. How do not skip meals and avoid long fasts because your body will "think" as well as it has entered a state of malnutrition and will store all possible energy. The other great strategy is to put the batteries into weight training, which helps build muscle mbad and burn more calories at rest.
Pay attention to breakfast
Make sure to include a basic carbohydrate such as oatmeal, which does not suddenly trigger insulin levels and helps keep cholesterol at a low level. Also add a dose of lean protein, such as an omelette of 4 egg whites and a yolk, which will help you feel more satisfied. Finally, you can add some of the good fats, such as those containing avocado, that are essential for hormonal health and maintaining good mood.
Integrate Omega 3 into your diet
Including this fatty acid, whether of plant or animal origin, is ideal because it lowers blood sugar and improves insulin sensitivity; helps increase muscle mbad keep the good mood; control appetite and anxiety; increases fat burning because it stimulates a specific receptor in the liver; reduces cholesterol and triglycerides; lowers blood pressure; prevents atherosclerosis and relieves the symptoms of arthritis. In short, a huge amount of benefits. The only problem is that, as we need 1,000 to 3,000 mg every day, we should eat, for example, too much nuts, which can be excessively caloric. The solution is then to resort to supplementation, since each capsule usually provides 1,000 mg of omega 3 and can be taken without problem up to 2 or 3 per day.
I have chosen what you eat before and after the workout
Consuming proper foods before exercising is what will give you the strength to perform a workout routine. The best carbohydrates that you can incorporate before workout are those with slow absorption, such as oats, citrus fruits, brown rice or sweet potatoes. If you also add protein, these will not only give you energy, but will also help you recover your muscles. A good meal can therefore consist of oatmeal cookies, which contain carbohydrates and proteins. For after training, it is recommended to consume a fast absorbing carbohydrate and high glycemic index, such as a banana or a very sweet fruit. Ideally, again, accompany it with a protein, which can be a shake or scrambled eggs. If protein is important before your routine, it is even more important after doing so because it participates in the muscle recovery process. Do not forget that you should not take more than 30 minutes to consume sufficient food after the workout.
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Watch the whole video because at 25 I tell you how not to do it. This exercise directly stimulates the bad and secondarily the femur and suppresses the stimulus of the quadriceps. You can do it with a bar, disks, you just have to place it on your pool. You need a bench where you can support your back. TIPS 1. Make sure your heels do not lift off the floor. 2. Do not let the knees meet, keep the tension in the bad, move your feet slightly outward, do not have them completely in front. 3. Make sure you use your bad to push your hips as high as possible at each repetition. The full extension of the hip is where the bad reach their highest level of activation. 4. Avoid lumbar hyperextension. Think that you are trying to bring the pubic bone into the ribcage by contraction of the bad. Let 's see how I explain it more simply, when you lift the weight at the moment you are about to reach the top, put your hips slightly. Always keep the gluteal contraction present. 5. Always look forward, this encourages tilting of the posterior pelvis and prevents lumbar hyperextension. Avoid looking towards the ceiling when you lift weight, this is a common mistake, I was guilty of distracting myself and that is why it is important to always concentrate on the exercise. 6. Do this exercise twice a week on non-consecutive days, to increase the bad, I recommend repetitions between 10 and 12 years, made with effort, but maintaining good posture and good range of motion, 4 series. Frequent errors. 1. Do not control the movement and do not lift your hip too much for hyperextension. 2. To lift too much weight, when I say too much, I mean it is so high that you can not control the movement well and you make mistakes, it happened to me and by experience, I tell them that it is better to lower the weight a bit but to better control the movement. 3. Look at the ceiling, this happens when you are distracted, thinking about something else or the weight is too high.
Control your carbohydrate intake
Diets low in carbohydrates force your body to use the fats it has. In addition, a high carbohydrate diet helps you to have a lot of energy and good mood, elevate serotonin, regulate thyroid and leptin and boost your glycogen stores, which improves your performance. . However, the excesses are not good: if you follow a high carbohydrate diet for a long time, your insulin levels will increase and you will probably gain weight because one of the effects of the diet is that it will not increase. High insulin is that it prevents you from burning fat. . Barbosa says that she consumes more carbs on days when she does more physical activity or trains a lot. It also says that the ideal is to consume less fat when you consume a lot of carbohydrates and more fat when you do not consume them.
Attention to the size of the portions
An overdose of food causes an increase in blood sugar, forcing your pancreas to work overtime by pumping insulin to metabolize glucose. This can make you feel slow, weak, irritable and even give you a headache, in addition to the fact that it makes you accumulate fat. In addition, when your blood sugar finally drops, you will probably feel a compelling need to binge on carbohydrates. How can you avoid it? Choose foods that are high in fiber, such as vegetables, fruits, and whole grains, which should ideally accompany a serving of protein that helps make you feel full. It is also good to drink a lot of water (2 to 3 liters) because it often confuses thirst and hunger.
Do cardio-fasting to burn fat
When you wake up, your blood sugar is low, as is your insulin, which is great for burning fat. Ideally, do not wait more than 15 minutes after getting up and do a gentle 40-minute cardio, which will allow you to have a conversation and not to be left without air. It's a great strategy to lose the last few pounds of fat that do not go away with anything. Once you're done, eat protein and a complex carbohydrate with a low glycemic index. Do not forget that body fat is a reserve of energy that allows us to stay alive in a state of extreme starvation. Of course, you should never train with weights on an empty stomach. For that, you must always eat protein and carbohydrates before.
* CAUTION: If you have insulin resistance or are hypotensive, you should never do cardio on an empty stomach.
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