Get faster results in the gym. Start in the kitchen!

Get faster results in the gym. Start in the kitchen!

December 21, 2017

Workouts in fitness centres is not enough. After you finish your workout you won’t just magically get your muscles… Yes, workouts are important if you want to change your body but FOOD is the most important part! I am repeating this a lot but it’s because it’s 100% true! Why?

Let me just quickly and simply explain how it works:

“You literally kill your muscles cells after workout and regenerate(recreate) them in next 24 hours. You kill the old ones and create the new ones. This way your brain is sending message to your body that it needs to be prepared better for next workouts to be able to handle more. That is why it tries to create stronger muscle cells. And at that point only you decide if it’s going to work or not. You are the one who gives your body proper material to build from- FOOD!” 

This is a process of body change. Doesn’t matter if you want to gain or lose. Your body needs right nutrients! It’s not only about the size of your meal but also its character. Before you jump into bulk or any other diet, make sure your body gets exactly what it needs for accurate functioning of its organs, blood circulation but also to be able to make the best of your workouts!

Your meal plan has to be varied. It has to be rich in protein, complex carbs, unsaturated fats and micro nutrients (vitamins and minerals). It’s countable system that can be custom made. If you are not sure how to build a proper meal plan you can ask experienced personal fitness trainer to make it for you. (in UNBEATEN we are working on similar project that might help you out with this and soon we will let you know more!)

You just need to know more about food and nutrients for better orientation. Here you can see some basic groceries that consist of following nutrients:

 1. PROTEINS

  • Eggs, chicken meat, beef (steaks, ground beef), fishes (salmon, trout, tuna, shrimps…) cottage cheese, chickpeas, chia seeds, soya

2. COMPLEX CARBS

  • Oatmeal, rice, potatoes, sweet potatoes, pasta, wholemeal (unleavened) pastry, couscous

3. UNSATURATED FATS

  • Olive oil, coconut oil, avocado, nuts, flat and sesame seeds

4. VITAMINS AND MINERALS

  • Vegetable, fruit (only occasionally!), seeds, nuts, meat,

Be careful with fruit!

Fruit can be very deceiving. It contains a lot of vitamins but also simple fruit sugar- fructose. This type of sugar needs to be immediately processed and burned otherwise it preserve itself in form of FAT. That is why you should watch it and eat at most one fruit a day.

Supplements

As soon as you have your meal plan ready together with system in your eating habits only then you might consider some supplements as protein, gainer and others. Supplements should consist at most 30% of your daily nutrient intake. If you exceed it and rely mostly on supplements it will cause you digestion problems. Keep in your mind they are called “SUPPLEMENTS” for a reason.

Don’t forget: “You are what you eat!” I suppose you don’t want to be unhealthy and obese but also weak and malnourished. Acquire simple principles of healthy eating. I guarantee you will not only look but also feel great!

If you find this article useful feel free to share it with your friends and if you have any questions just leave me a comment or contact me directly in my social media below (best on Facebook), I will be happy to help! 

 

SEE MORE OF PATRYK:

Youtube channel: Patryk Kmet 

Instagram: Patryk Kmet

FacebookPatryk Kmet - Slovenský Fitness Youtuber



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Size Guide
MEN'S TOP / PÁNSKY TOP
EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
S <103 cm <95 cm <98 cm 78 cm 76 cm
M 103-109 cm 95-101 cm 98-104 cm 79 cm 78 cm
L 109-115 cm 101-107 cm 104-110 cm 80 cm 80 cm
           
           
MEN'S T-SHIRT / PÁNSKE TRIČKO
EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
S <88 cm <97 cm <92 cm 75 cm 34 cm
M 88-95 cm 97-103 cm 92-98 cm 76 cm 35 cm
L 95-100 cm 103-109 cm 98-104 cm 78 cm 36 cm
           
           
MEN'S JOGGERS / PÁNSKE TEPLÁKY    
   
EN WAIST HIPS INSEAM    
SK PÁS BOKY VNÚTORNÝ ŠEV    
S <75 cm <103 cm <76 cm    
M 75-81 cm 103-107 cm 76-78 cm    
L 81-87 cm 107-113 cm 78-79 cm    
           
           
           
           
WOMEN'S TOP / DÁMSKY TOP
EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
XS <81 cm <70 cm <82 cm 64 cm 67 cm
S 81-87 cm 70-77 cm 82-88 cm 66 cm 68 cm
M 87-92 cm 77-82 cm 88-94 cm 68 cm 70 cm
           
           
WOMEN'S T-SHIRT / DÁMSKE TRIČKO  
 
EN CHEST WAIST TOTAL LENGHT SLEEVE LENGTH  
SK HRUDNÍK PÁS CELKOVÁ DĹŽKA DĹŽKA RUKÁVU  
XS <87 cm <84 cm 52 cm 21 cm  
S 87-93 cm 84-90 cm 53 cm 22 cm  
M 93-99 cm 90-96 cm 55 cm 23 cm  
           
           
WOMEN'S SHORTS / DÁMSKE ŠORTKY      
     
EN WAIST HIPS      
SK PÁS BOKY      
XS <63 cm <63 cm      
S 63-68 cm 63-69 cm      
M 68-74 cm 69-75 cm