Exercise and Wellness
- Home
- Services
Take the next step!
Starting a planned workout and hitting the gym with dumbbells is similar to trying to learn a new sport. This means that if you are new to this path, there is a lot to learn. Whether you want to exercise to lose weight, build muscle, or get rid of extra body fat, it’s admirable that it takes a lot of hard work and practice. If you want to exercise, lift dumbbells and do exercises every day to get the body you want, but you don’t know how and how to step on this path, then stay with us to take a look. Let’s look at our solutions to start your work in this field.
Do you not have enough experience and knowledge to lose weight?
Our program will provide you with everything you need to achieve your goals.
You can get the best results by following the tips below!
1. Be sure to weigh yourself before starting
About 3 liters for men and 2.5 liters for women per day is enough.
2. Record your daily activity.
Keeping track of your daily activities will give you nutrition and even motivation to stay on track.
3. Drink enough water
Note the size of your body (thighs, hips, etc.).
4. Remove salt from the table!
Use spices and aromatic vegetables instead of salt.
5. Carbonated drinks are prohibited!
These types of drinks cause stomach bloating and unintentionally introduce a large amount of sugar and calories into the body.
Fuel rate and BMR and AMR body structure
Everyone’s body is different and for the proper functioning of the body, we must feed it even while sleeping!
You should know the calories needed by your body, but before that, you should know what the body’s fuel rate is and what its effects are.
BMR is the energy needed by the body to maintain its vital functions during sleep and it depends on age, gender and weight. It constitutes 75 percent of the total energy of the body and each organ uses this energy according to its muscle mass. slow down
When discussing weight loss, changing your mindset is as important as changing your body!
Without establishing new habits in your life, any weight loss can be reversed. First of all, you should get rid of the habits that led to your weight gain.
Start from the kitchen first
Carbohydrates, fat and protein have a role in determining body proportions. You have to learn how to feed your body.
The power of protein
A high percentage of the brain, nerves, nails, skin and muscles is made of protein.
- While losing weight, high protein food that you like helps to build your muscles.
- Protein plays the main role in muscle growth.
Fear of carbohydrates!
But it is not!
In fact, there are good carbs, such as oats, which are full of fiber, and due to their slow digestion, they store energy in the body for a long time.
Here we have collected a list of healthy carbohydrates for you.
- Fruits
- Vegetables
- All kinds of legumes, especially lentils and rice
- Wheat
Have enough of these fats in your diet.
Polyunsaturated fats
Nuts
Sunflower Seeds
Fish
Soya Milk
Unsaturated Fats
Avocado
Olive
Nuts and Dry Fruits
Peanut Butter
