General guidance on fitness

There are some guidelines that you can enter in your life and that increase your fitness:
1 Do not go up in the elevator but use the stairs.
2 Avoid driving short distances you can cross on foot.
3 Do not use a router after television and move your body to do to change the station or to raise the voice not only to sit down, but stretched. If your outlook began to sport renewed will see some sort of punishment, but as a positive drug addictive sport to give you more power and less stress and a stronger motivation to commit to the diet (diet). The sport then that can not be painful, but valuable

Self-sport programme

Most people who say they hate the sport gained introduce them to the sport in the wrong direction by a sports teacher is effective and only launched fashion. As most of the lessons of the sport that we receive at the beginning of the school of bad education because they are not subject to prepare the proper exercise stretching exercises before sport. The worst thing is that the lessons of sports were not enjoyable and satisfying, we must forget all your thoughts about sports presets as time activity and difficult not to take advantage. What do you think now is to change your lifestyle promotes good health.
There are many books about fitness and describe Tmarenha and help you adapt the program to your liking. So you must choose one of aerobic exercises (exercises that go into the air and oxygen to the chest, such as walking, jogging and swimming). That help elevate the heart pulse rate and your lungs and increase the expansion of the race. Tennis and walking, jogging, cycling and fast-paced sport and table tennis are all forms of aerobic exercise. As well as swimming, even if they do not contribute much to the reduction of weight because weight is based on the water, in this case, it is only suitable for the fitness of the body.
To add to the diversification of these exercises can choose a non-aerobic exercises two days a week. This type of exercise increases the heart rate without raising the level of the rest of time, like sports fast jogging, which is a form of aerobic sport that does not burn calories as it gets in jogging, even if they are useful in terms of the heart and blood vessels. Weight lifting exercises another form of non-aerobic sports can be entered into a fitness program as a complement to other aerobic exercises.

Why best sport light?

What is required of the holder of the plan for the year, as it light sports medicine and should not be excessive doses of this drug while excessive sport. Although I loved exercise should not be exercised excessively and most important of all, you start your very gradually increasing power of sport program and endurance have slowly and pace that suits you.About the spread of the sport especially those that are difficult do not encourage it and if you have practiced a lot of sports and very quickly can cause damage to your body or become frustrated and lack of access to fitness quickly depend anticipated and fully exercise. 

 Most people think that strenuous exercises are appropriate exercises and the opposite is true. Do you ask that heart rate up to 130 have in a minute or less depending on your age. Increased sweating nothing to do with his weight down and also does not mean the pain and aches that you are disciplined to exercise. The if exercised stretch a bit before starting the sport, you reduce the risk of injury and damage to your body. And especially not to abandon the sport as soon as 

 you feel frustration at not being able probability and modern principles of exercise are the following: less pain and more rational.When you start an exercise you should do the following:1 to obtain the approval of a physician.2 to wear appropriate clothing and shoes for the sport.3 to compensate for lost fluids by drinking plenty of water.4 to exercise or exercises before sports and the best in the sport, it is the diversity and the multiple forms of the sport, which complement each other. The most practiced exercises more multilateral increased desire in the sport. It was found that the commitment to the program is the best athlete immediately after waking from sleep stage, even when they are difficult to wake up and do not feel very active in the morning.  

The alarm can be used to wake up early for this purpose and practice of brisk walking or jogging, then Hot Tub and prepare for the next day.And those starting their sport at other times, it is more likely later morning or until they stop exercising. It is difficult to enter the time of exercise and sports program in the middle of the day and will be easy to make excuses for failure. This applies to sport a private party that people are tired during the day, whether at work or at home and do not feel ultimately the desire to wear casual dresses and exercise.

Many benefits of sport

There are many benefits of sport may arise:One motivation: increasing exercise increases your perception that you can do more. And if you lose about 2 kg of weight and practiced walking two miles a day, you will discover that you really like Bkhvtk to adapt to the new.2 Sport is reduced appetite for food after walking or swimming, you'll want to eat is the lowest.3 sports burn calories faster after an exercise activity and that is true because sports or boost your metabolism to convert food into energy and keep it for six or eight hours after the end of the year and you finish. This means that your body continues the process of burning calories that you get during the year. So even if you're sitting on a chair in the office after three hours at the end of exercise or walking, you burn calories relay most of the day when he can not exercise.4 Capacity increase: With you lose a few pounds depending on the feed () anti-aging, you will find it easier to exercise because you do not have much weight.If the weight of someone from 90 kg to 75 kg, for example, thanks to this new weight is to burn the same number of calories as it gets in the first weight. Say lower weight energy expenditure through exercise.5 increase in energy: Most economic systems drain your energy because the food that gives you the energy to continue prohibited by these plans. Do not hesitate weakened by the sudden drop in calories. But in the diet (food) Anti-aging does not feel tired because carbohydrates and fiber that you get through the complex system (supply) are available to the body in the most direct form of energy that provided by the protein. With your sport immediately put into use the nutrients in your body to eliminate harmful substances or toxic unnecessary fats.For those of you customize "15 minutes a day of sport and it does not matter how to be your sport, it is important to be exercised by and by. The only way for the success of the new diet are sure to attach them to the sport because they do not have any units Tnfsman to achieve good health and slow the aging process so that you look younger n do not exist for food (food) without the proper sports

The importance of sport and exercise

1 burn more calories and allow you to eat more.
2 reduce the risk of heart disease and certain cancers.
3 gives you a good feeling about yourself so that you become aware and conscious of what you eat and how much you eat.
4 reduce the stress level.
5 improvement in the level of sugar in the blood.
6 improve lung capacity.
7 Improved heart function and blood vessels.
8 increase muscle strength.
9 reduce the level of cholesterol.
10 maintains joint flexibility and bone strength.
11 improving physical balance, which prevents falls and other injuries.
Obtain 12 prevents constipation.
13 improved sleep.
14 reduce depression and fatigue.
15 improves the ability to think and remember.
16 improvement in the appearance and give it a glow.
17 renewed and give the youth are not biologically younger age.
 If you were not all these reasons enough for you that the sport has emerged improve the overall quality of life, when would you feel physically well tend to lead to changes making myself feeling better overall.

L'interaction entre l'alimentation et le sport

En 1980, les autorités médicales américaines déclaré l'importance d'une alimentation riche en glucides et un peu de protéines pour la performance sportive et la capacité de la possibilité que la performance. Ces organismes ont été informés que la proportion de 70 pour cent du total des calories quotidiennes sous forme de glucides complexes donnent les meilleurs résultats dans le sport.Les athlètes ne sont pas les seuls à bénéficier de l'alimentation (diète) peu de protéines et riche en glucides. Il n'est pas nécessaire d'être un athlète professionnel pour tirer profit de l'alimentation (alimentation) et de faire fonctionner votre corps en douceur et l'efficacité d'une telle machine.
Dans les années précédentes, était l'un des médecins a relation prouvée entre des aliments riches en hydrates de carbone et la capacité des athlètes à améliorer leur potentiel dans le cadre d'une étude sur trois groupes de personnes ont été invités à manger trois différents types de nourriture pendant trois ou quatre jours. L'un des types de nourriture était la nourriture ordinaire mixte et le second type est basée sur les protéines et les graisses alimentaires principalement troisième alimentaire est une alimentation riche en hydrates de carbone et véhicule un peu de protéines. Le résultat de la différence dans la performance athlétique tellement incroyable doublé la capacité du potentiel de ceux qui ont pris ce dernier type de nourriture.
Et récemment obtenu plusieurs tests dans le domaine de la médecine du sport ou médecine sportive entre personnes mathématiquement les militants et les athlètes professionnels dans divers types de sport. Tous les tests indiqués dans les différents types de nourriture que l'absence de soulager le stress protéines de l'organisme où l'épuisement de l'azote devient de moins en obtient une meilleure application des fonctions des muscles ainsi qu'une meilleure utilisation du glycogène stocké dans le muscle.Le corps utilise d'abord des glucides stockés dedans, suivie de l'utilisation des graisses stockées et enfin protéines afin d'obtenir l'énergie dont il a besoin. Et les cellules musculaires qui sont actives au cours de toute activité sportive fonctionnent efficacement fort et vous donnent plus de puissance lorsque vous pouvez utiliser le glycogène stocké est limitée, et de manière rentable.puissance métabolique (sous convertir les aliments en matière de vie et de l'énergie) à la digestion des protéines dérivées ici corps assez de carburant arborera directement à partir des hydrates de carbone digestibles plus facile.
Ce que vous mangez et pratiqué de Imetzjan d'activité ainsi pleinement à rendre le corps plus de capacité, la vitalité et la vie avant.Et le sport augmentent la production d'enzymes qui facilitent la dépense énergétique et l'hypertrophie des cellules musculaires dans le corps, qui augmente le taux de métabolisme vous avez de la nourriture sont convertis plus rapidement en carburant. Il en résulte que le pourcentage de la structure physique de l'augmentation sans matières grasses et de diminuer le pourcentage de matière grasse. Ce changement dans le rapport entre le tissu adipeux et le tissu adipeux est la raison de la nouvelle Rchaguetk même si vous ne perdez beaucoup de poids.

Fitness Tips For Aged People

As people age, they suffer from a number of health problems. Heart disease, arthritis pain, diabetes, etc. are some of the common health problems that older people complain. However, doctors suggest a number of tips fitness so that people can live a better life.
Some tips fitness include:

    Exercise depending on your age: The tip of the largest fitness for seniors as is regular exercise. Exercise is the key to a healthy body and mind. While doing exercises people should follow the proper techniques and they should avoid working in an aggressive manner. Interim periods of rest between exercises are recommended. People who suffer from high blood pressure or heart problems should avoid strenuous exercise. The elderly should avoid strength training exercises, instead, they can try exercises like meditation, yoga and so on.

    Have a regular review: It is necessary to have regular checks. This helps people to become aware of their physical health. Regular checkups can also be useful to determine the first symptoms of many diseases and thus can facilitate people to prevent them.

    Wear shoes with good quality: Choosing the right type of shoe is very important for people of all age groups. Seniors must give much attention to this factor. Good quality shoes can maximize shock absorption and arch support. It is best to use shoes with gel inserts over-the-counter and foam insoles instead of walking or jogging shoes was becoming increasingly rigid in cold weather.

    Choosing the right type of business: life after retirement can be boring for most people. Following that older people should choose activities they like to do and those who keep their happiness. Activities such as gardening, painting, watching movies, listening to music etc. can help a person stay happy and relaxed.

    A balanced diet: To enjoy good health, the elderly should pay much attention to their regular dietary intake. The diet of these people must contain fruits and vegetables that are rich in fiber, carbohydrates and calcium. In addition, eight glasses of water should be consumed every day.
Elderly people should avoid smoking and drinking excessive amounts of alcohol. These people should also avoid eating excessive amounts of red meat so they stay in shape. Including more vegetables in the diet is also a good and healthy idea. By following these simple fitness tips people can stay healthy even when they turn old.

Tips for foot shape: a simple point and Flex Exercise for Healthy Feet without pain

Walk in with sore feet? Running with weak ankles? Dancing with the toes tired? Cycling with stiff calves? You get stuck all day sitting behind a desk with knee or back pain? Discover easy ways to begin to mitigate all those little aches and pains to walk fast and easy care some stretching and strengthening exercises.
The different ways that we use, or misuse, our feet can create annoying foot and ankle problems and be a contributing factor other aches, pains and injuries. If you are dealing with an acute injury, be sure to get things extracts and consult your physician and orthopedic specialist or podiatrist as a precaution before doing anything.
If you have been authorized to practice, it may be time to find new strategies and solutions to keep you healthy and keep your poor tired feet and aching out of trouble. It may be time to do a little more attention to your ankles, arches and toes on a regular basis during your workouts. Even with a short 5-10 minute workout fitness dedicated to foot there is a lot you can do to begin to help your feet feel better.
Tendons, ligaments, fascia, muscles and bones are all connected. This network of support for our structure must be in balance for us to enjoy health motion without pain. Ligaments connect bone to bone, tendons connect muscles to bones, fascia is the matrix of support for muscles and muscles move bones.
What happens when you Stiff, tight, inflexible ankles, arches and toes
When the foot and calf muscles are too tight, movement is restricted and more emphasis is placed on the muscle, fascia and tendons that may contribute to problems with the Achilles tendon, heel pain and plantar fasciitis, to name a few problems troublesome feet.
The result of not enough stretching and poor flexibility ... Restricted mobility. The muscles that are too tight may one day "accidentally" stretch farther than they can comfortably go - rip, tear, strain and injury here!
The challenges of negotiating with the feet and weak ankles
If the muscles are weak, especially along the soles of the feet, there is a good chance that once we start getting a foot muscle cramp or enclose it in a spasm! Muscle cramps prevent us from wanting to engage our muscles, so we avoid any movement of the ankle, foot or toes that could cause muscle cramps. The result never contract a muscle ... It will get smaller and smaller, and cramp more quickly and severely if you do anything that requires use!
How do you balance work the muscles along the soles with an effective stretching to keep calves, arches, heels and ankles happy?
Here is a very simple point and flex the foot and ankle exercise that can help you get healthy feet and improve both strength and flexibility! Use these tips to effectively stretch the calves to keep your calves, heels, and happy plantar fascia and strengthen the soles to keep your surveys and reduce or eliminate foot cramps arcs.
Fitness foot for foot health - Point & Flex exercise
You can practice pointing and flexing your feet in any position, sitting, lying down, both legs at the same time, one leg at a time or using a yoga strap or theraband. There are many options for variety and to help challenge and target all the muscles in your feet, ankles and legs.
To start, I recommend you do a Seated Point & Flex exercise.

Dietary Suppléments

Dietary Suppléments                        

There are a lot of misconceptions about sports supplements and their impact on health, especially in the Middle East, where the idea of ​​nutritional supplements is a relatively new sport

Myths
Generally observed that most of the sports nutrition supplements and bodybuilding (amino acids, and weight gain powders, protein powders, etc. ......) carry posters with pictures of objects with strong muscles, with details of outstanding importance in some cases for those muscles
These images suggest some limited knowledge that these products itself is abnormal, and so must they contain a kind of "steroids" or hormones or other chemicals Kelmenhtat that adversely affect the body
Add to this those "experts" who trapped claiming that these supplements lead to impotence, kidney or liver failure, and heart disease and so on to the last of the list ......



Ignorance
The ignorance in this area eventually lead to many of the misconceptions that deny health benefits of real food supplements sports widespread use in the "West" for more than 70 years, and produced clear results, reflected in the differences observed between the performance of athletes in the Middle East and the performance of their peers in "West"

So what are the facts behind the sports nutritional supplements?
Dietary supplements sports are simply concentrates of proteins certain natural (egg whites, whey protein product of the cheese, and of milk), or carbohydrates (fructose from fruits or "Almalto dextrin" from corn), which is already used by the components essential in many varieties of food that we eat daily is nothing more and nothing less!!




                                                                             

Add to it some vitamins scientific proportions, just like vitamins that you buy from the pharmacy you are dealing with, and so you get a sports supplement


So as you can see, nothing to do with the nutritional supplements sports Baheromunat, steroids, or chemicals, or steroids, but had been classified as drugs, pharmaceutical, and were sold in supermarkets as we see in many parts of the world with health regulations strict, such as Germany and the United States



Can anyone taking supplements sports? Or is it a private athletes alone?
Previously argued that natural sports supplements no harm at all addressed to improve health, as long as human addressed in accordance with the uses set out on her card
That excessive anything is not right:- If excessive drinking milk confused stomach- If excessive eating bread has increased the level of fat in your body- If excessive use of salt in your diet increased the proportion of water retained by the body at the appropriate level- If excessive eating meat exposed to increased cholesterol and high blood pressure ..... So .... If you

Think that your diet lacks nutrients good because of your lifestyle, or just because you feel a lack of nutrition, there is nothing wrong some supplements addressed obtained.

Because of my presence in this area of ​​nearly ten years, I've seen mothers buy our products of protein powder (which is used to build objects or to gain muscle) to children who do not eat well
In other cases, came to us young women about to get married want some increase in weight, Osaadthen to our own very overweight
And included many of the cases, the men - who are not necessarily athletes - need for some increase in weight, or because they feel unwell from less effort
Because protein supplements are very rich in protein while carrying too fat, they Thi ideal nutrition for those who can not afford to eat meat or other animal proteins because of certain health problems
In other cases, some find it difficult to digest food, and here becomes very necessary supplements

The most important drinks and lose fluids and installed weight

The most important drinks and lose fluids and installed weight :

Blood nutrition experts solution quickly and effectively through several drinks and liquid and herbs have proven effective in the area of weight loss and dieting and burning fat and curb and reduce appetite thus contributes effectively to reducing weight loss requirement not to add sugar or honey to sweeten and dealt with in certain ways and in certain times to give the desired results Ice water: scientific tests have proven that taking about 10 cups of ice water a day makes you lose from 250 to 500 calories for once taking the water of low temperature is your body burning calories count to modify the temperature of the water to your body temperature normal, resulting in loss of weight in a very noticeable with repeat it daily Boiled herbs: this drink has proven effective in burning fat very quickly and help get rid of the rumen you need to prepare a cup of water and add 1 teaspoon green mechanism and outstanding cumin and mint and ginger and stir well and boil the mixture for 10 minutes and descriptive this recipe three times daily before meals half an hour three to 15 days and you will notice the difference, especially in the abdominal area

Green tea: global studies recently demonstrated that taking three to five cups of green tea a day, whole week without break, you are offering your body burning flag from 35% to 43% of fat

Mint is also used to help get rid of excess weight by boiling a small grip of catnip in a liter of water to drink the Cup without sweetening on an empty stomach in the morning and evening before going to sleep

Chamomile flowers: a cup of Chamomile flowers original boiled sugar on an empty stomach in the morning before lunch every day, directly helps lose weight

Warm anise: anise warm emulsion a day on an empty stomach and before lunch to be the quantity used for each Cup teaspoon water

Vegetable juice: effective tricks for weight loss eating a cup of vegetable juice before taking the food directly, this will reduce your meal by 135 price, all you have to do is select your favorite vegetables in Blender

Pineapple juice, Kiwi: Kiwi and pineapple juice instead of the dinner a day without adding alskrlmdh 15 day helps the body lost about 10 kilograms with a commitment to exercise and moderate diets, how to make juicy mix plum Kiwi and 5 slices of pineapple in a blender

Grape juice: Cup without sweetening on an empty stomach in the morning and evening and the third before dinner can lead to a real shortage in excess

Milk: the scientific experiments that, taking a cup of fat free milk a day can you lose fat from your body by 70% more milk does not address at all

A coup off tea

                    

green tea 







A coup off teaFitness may be in your hands and cheaply, and always looking for the perfect body in difficult ways depending on diets and extreme diets, in addition to the use of weight loss tablets which cost you financially healthy.
If you suffer from an increase in the weight nor can you deprive yourself of favorite foods to you, all you need only reduce the amount of food and drink "green tea" This has advantages magic grass effective in getting rid of obesity in addition to multiple cosmetic benefits.Green tea contains a lot of vitamins and minerals as well as (vitamin C) and parallel to those amounts in lemon with a wide range of B vitamins are soluble in water and food at all.Thus, five cups of green tea a day provide 5% to 10% of the daily needs of repo Flavin also offers these five cups about 5% of the daily need to Almagenseyoum and 25% of potassium and 45% of manganese, and is full of green tea also fluoride where every cup of it provides about 0.1 mg of this article.
 Fat oxidationNutrition experts confirm that green tea helps to reduce weight effectively, since it has natural ingredients help increase the burning of fat and calories in the body.The Swiss study prior to the process of generating calories or burn calories excess produce heat larger operations metabolism during the rest period so taken with material generating heat consumption increases the body's energy resulting from the burning of fat, and was based on the researchers in their study on the follow-up of ten men healthy received three doses Journal of Medicine either plain or 50 milligrams of caffeine or green tea extract containing 50 mg of caffeine and 90 milligrams of the substance "Aabejallokatychen galet" one of the most important Alkatychen compounds found in tea. 

During the study, the experts noted that eating extract green tea caused a significant increase in energy consumption of 24 and percentage of calories fatty scorched more than caused by caffeine pure and Drug normal, the researchers concluded that the extract of green tea may play a role in controlling the structure of the body through the process of fat oxidation .The results of the study showed that about 266 extra calories burned per day when eating green tea products.Struggling greaseThe scientists discovered during a U.S. study that drinking green tea is struggling grease, fat, and found that drinking a bottle of green tea a day, and over a period of three months, reduces the amount of fat in their bodies than those who drank regular tea.The researchers believe that the material found in green tea known as "catechin" can reduce weight by stimulating the body to burn calories and mitigate Ahovernm.The usefulness of tea due generally to contain most types of tea large amounts of urinary phenol, a vegetable materials have proven effective anti-oxidant, anti-cancer, anti-percolating nevi, also proved to have an anti-inflammatory effect.After three months of drinking some persons of green tea, could those to lose more weight than others who did not drink tea, with a clear lack of size of body mass, waist measurement, and the amount of grease total in the body, Abizaid and experts saying that the amount to achieve ideal that interest are four cups a day.Without additionsAnd generally confirms the doctors that the addition of sugar to tea does not disrupt or reduces the effect of the active ingredient in green tea, but if your intake of green tea structure treating fat or obese or cholesterol, the addition of sugar will prolong the period of treatment, so preferably Taataudi on the use and consumption of green tea without sugar and without a local extras, but if it must be the use of alternative sweeteners or artificial sweeteners and less energy or calories, and therefore the interest of green tea are more which makes benefit him.

(For 9 weeks)To lose 30 kg of weight

Important notes before start Balrigam:Lack of exercise before the descent of 10 kg of weight.Anything can be canceled from the diet without any compensation.Can eat vegetables at any time and in any quantity except (islands).Salt used in very small quantities.Fat is prohibited.Forbidden fruit: bananas, mangoes, dates, apricots and grapes.Allowed to drink coffee and tea, but without sugar.You should drink 8 to 12 cups of water a day.Allows drinking herbs.

The first week :

Breakfast for all days of the week:Skim milk + teaspoon honey + 2 slice toast with white cheese + ½ cup orange juice or grapefruit.Saturday:Lunch: any kind of power without oil + grilled chicken (released) + half a slice of toast.Dinner: vegetable soup + 2 toast with a brick + two types of fruit.Sunday:Lunch: boiled rice + poached chicken with a light sauce.Dinner: Fresh juice + 2 toast with white cheese + two types of fruit.Monday:Lunch: boiled vegetables + two pieces Steak (steak) cooked by the desire + 2 Toast.Dinner: Tuna salad + 2 Toast + one type of fruit.Tuesday:Lunch: big cup rice + any type of sauce or yogurt.Dinner: skim milk + any kind Sweets + one type of fruit.Wednesday:Lunch: Tuna salad + Dual toast.Dinner: 2 boiled eggs + fresh salad + 1 slice of toast.Thursday:Lunch: boiled vegetables + Beef Steak + 1 toast.Dinner: skim milk + 2 toast with a brick + 2 type of fruit.Friday:Lunch: grilled chicken + salad + 2 Toast.Dinner: Orange juice + 2 toast with cheese + vegetables.

 

The second week

 

 
Breakfast for all days of the week:Fresh juice + 2 toast with a brick + vegetables.Saturday:Lunch: Beef Steak + boiled vegetables + 2 Toast.Dinner: the power brick and option + two types of fruit.Sunday:Lunch: Pasta spaghetti or any other kind + tomato sauce + fresh salad with apple cider vinegar.Dinner: skim milk or fresh juice + 2 toast with white cheese + apple.Monday:Lunch: Fresh salad with apple cider vinegar + grilled chicken (released) + 2 Toast.Dinner: Tuna salad without oil + apple.Tuesday:Lunch: meat (your choice) + boiled vegetables + 2 Toast.Dinner: Fresh salad + 2 toast with a brick + type of fruit.Wednesday:Lunch: grilled fish with lemon + fresh salad + 1 toast.Dinner: Fresh salad + 2 toast with a brick + type of fruit.Thursday:Lunch: boiled rice + yogurt.Dinner: Fresh juice + fruit salad or skim milk.Friday:Lunch: Choose any lunch and dinner any day of the week with no switch which took lunch day with dinner on the last half-board, but the same day.

 

 Third week

Breakfast for all days of the week:2 toast with a teaspoon brick + tea or skim milk.Saturday:Lunch: fresh salad without oil + 2 Toast.Dinner: fruit salad.Sunday:Lunch: 2 boiled eggs + fresh salad + 2 Toast.Dinner: white cheese 2 + toast + one type of fruit.Monday:Lunch: Grilled Steak + boiled vegetables.Dinner: 2 toast with white cheese + cucumber + TWO, fruit.Tuesday:Lunch: boiled rice Cup + Fresh authority.Dinner: authority Cup milk and option + one kind of vegetables.Wednesday:Lunch: boiled chicken or roast + Fresh authority.Dinner: lettuce salad + white cheese 2 + toast + type of fruit.Thursday:Lunch: Steak piece, + Fresh authority + 2 Toast.Dinner: fruit salad.Friday:Lunch: Tomato soup + 2 Toast + two types of fruit.Dinner: boiled egg + boiled vegetables + half toast.

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 Fourth Week

 Breakfast for all days of the week:Cup skim milk with a teaspoon honey + brick with a slice of toast and a single.Saturday:Lunch: vegetable salad + 2 hard-boiled eggs boiled potatoes + 1 toast.Dinner: 1 toast with a brick + apple.Sunday:Lunch: Fresh salad without oil + piece Steak + 1 toast.Dinner: Toast 2 + piece of cheese or spoon white brick + Fresh authority.Monday:Lunch: Tuna salad + toast.Dinner: two fruit + salad with white cheese + 1 toast.Tuesday:Lunch: Fresh salad + piece of boiled or grilled chicken + 1 toast.Dinner: skim milk + 1 toast with a spoon brick + 2 fruit.Wednesday:Lunch: milk + power option + cup rice or boiled Freekeh.Dinner: vegetable soup + 1 toast + type of fruit.Thursday:Lunch: boiled vegetables + 2 Steak piece.Dinner: Milk + option salad + 1 toast + type of fruit.Friday:Lunch: Tuna salad + 1 toast.Dinner: Fresh salad + 1 toast with white cheese + type of fruit.

 

 Sixth week

Breakfast for all days of the week:Skim milk + honey + toast with cheese or egg white.Saturday:Lunch: Fresh salad + 1 toast (no salt).Dinner: salad and milk choice + 1 toast + type of fruit.Sunday:Lunch: salad, lettuce and tomato with apple cider vinegar + grilled chicken or parboiled + 1 toast.Dinner: Toast 2 + piece of cheese or spoon white brick + 1 orange + skim milk.Monday:Lunch: salad, freshly + hard boiled vegetables (with lemon and garlic) + Grilled Steak + type of fruit.Dinner: 2 toast with cheese + fresh juice.Tuesday:Lunch: Cup boiled rice + salad and milk choice.Dinner: Fresh salad + 2 fruit.Wednesday:Lunch: Tuna salad (without oil) + 1 toast.Dinner: fruit salad + skim milk.Thursday:Lunch: salad, fresh vegetable soup + 1 toast.Dinner: lettuce salad + white cheese + 1 orange + 2 Toast.Friday:Lunch: Chicken Breasts 1 + toast + salad, fresh apple cider vinegar.Dinner: Orange juice + 1 toast with white cheese + two types of fruit.

+

 Seventh week

Breakfast for all days of the week:Fresh orange juice, a spoonful of honey + 2 toast with a brick.Saturday:Lunch: vegetable salad with lettuce, apple cider vinegar + released chicken + 1 toast.Dinner: fresh orange juice + 1 toast with white cheese + two types of fruit.Sunday:Lunch: salad, milk and cucumber + Steak grilled or poached with a tablespoon of oil.Dinner: Fresh salad + white cheese + 1 toast + two types of fruit.Monday:Lunch: Tuna salad + 1 toast + lemon juice without sugar.Dinner: boiled egg + tomato + 1 toast + milk + fruit type.Tuesday:Lunch: 1 boiled egg with a spoon oil + half Toast.Dinner: salad and milk choice + 1 toast.Wednesday:Lunch: a cup of milk + a cup of rice with vegetables.Dinner: 1 toast with a brick + tomato + pepper + cucumber + juice + type of fruit.Thursday:Lunch: 2 cups milk + issued chickens.Dinner: a cup of corn + green salad with lettuce with white cheese.Friday:Lunch: vegetable salad + steak + 1 toast.Dinner: boiled potatoes + boiled potatoes + fresh orange juice.

 

Breakfast for all days of the week:Tea with skim milk + 2 toast with a spoon brick.Saturday:Lunch: Tuna salad without oil + 1 toast.Dinner: fruit salad + orange juice.Sunday:Lunch: 2 hard-boiled egg + fresh salad + 1 toast.Dinner: 1 toast with a brick + type of fruit or tomato soup + 1 toast.Monday:Lunch: 1 Grilled Steak + hard boiled vegetables.Dinner: 1 toast with white cheese and cucumber + two types of fruit.Tuesday:Lunch: boiled rice Cup + Fresh authority.Dinner: authority Cup milk and cucumber + type of fruit.Wednesday:Lunch: boiled chicken or roast + Fresh authority.Dinner: lettuce salad with white cheese + 1 toast + type of fruit.Thursday:Lunch: 1 Steak + Fresh salad + 1 toast.Dinner: fruit salad + orange juice.Friday:Lunch: Tomato soup + 1 toast + Tuna authority.Dinner: boiled egg + fresh vegetables + toast + skim milk.

The ninth week:

Breakfast for all days of the week:Orange juice or grapefruit + 2 toast with a brick.Saturday:Lunch: Grilled chicken breast + salad with fresh lemon + hot peppers and tomatoes.Dinner: Fresh salad with white cheese + two types of fruit.Sunday:Lunch: Tuna salad without oil + 1 toast.Dinner: Fresh salad with white cheese + type of fruit.Monday:Lunch: boiled vegetables (sauteed) +, Grilled Beef Steak.Dinner: salad and milk choice + 1 toast.Tuesday:Lunch: rice Cup or boiled Freekeh + Fresh authority.Dinner: Toast with a brick + type of fruit.Wednesday:Lunch: Egg omelet + half tablespoon vegetable oil 1 + toast + vegetables.Dinner: salad and milk choice + type of fruit.Thursday:Lunch: vegetable soup + 1 toast + type of fruit.Dinner: fruit salad + fresh juice.Friday:Lunch: boiled vegetables + Grilled Beef Steak.Dinner: 2 toast with a brick + vegetables + apple

+ 

And do not forget two things:

 (the will and perseverance)