bodylab101-blog

[bodylab101-blog]

Week 2: Keep going! 

Here are some rules for your next challenge:

- Start your day with a glass of water and oats (8 am)

-  Do 4 minutes high knee and mount climbings ( 1 minute each) 

- You can eat fruits between first and second breakfast ( 9-10 am)

- No milk , you can drink espresso or black coffee

- Try bulgar for your second meal ( 11 am)

- 2 pm : time to eat your lunch, fish with salad would be great choice!

- Want a snack?  Get some carrots or 10 nuts ( no cheating)

- Avocado salad would be great choice for your next meal! (17pm)

- Finish your day with lentil soup and your Monday fit test! (20pm)

And Remember 250 ml max should be every portion!

x

[bodylab101-blog]

1 Week Challenge!

For my first week of Bodylab challenge I’ve decided to refrain from sweet, salty and spicy. Let’s taste natural, ascetic food. Monitor the size of portion - it should be no more than 250 ml. Control number of meals that I eat per day - eat every 3-4 hours. 

The main target of my first week is to get rid of my eating habits and learn how to eat consciously. 

Rule 1: Start your day with oats! 

Rule 2: Drink at least1 litre of water!

Rule 3: No fruits and no milk!

Good luck to everyone! Let’s get started! :-)

[bodylab101-blog]

Fitness cookies in 25 minutes!

Quite often we feel like eating something sweet! Which might be an ant- rule of our diet plan. 

Try my fitness cookies that I made yesterday! They are absolutely delicious!  They may satisfy your sweetness desire and stay with your diet rules. 

Here is the recipe:

1. Peel off one banana and use the bottom of a spoon or fork to press down on the banana. Continue this process until the banana is well mashed.

2. Mix mashed banana with 5 spoons of oat ( 50 gr) , nuts and raisin ( 50 gr) and cinnamon ( 2 gr). 

3. Put baking paper on the tray so the cookies don’t stick. If you don’t have that make sure to grease the baking tray with butter (or olive oil if you’re vegan).

4.To make the cookie shape just grab a spoon and scoop a decent amount from the mixture onto the baking tray like I did in the photo above. It’s super quick and easy.Off it goes into the oven for about 15 - 20 minutes.

5.Done in 25 m!

[bodylab101-blog]

Cake without flour exists!

Finally i know that delicious cake without flour exists! And it’s super healthy!

To prepare this wonderful cake you will  need:

Dough: 

Yellow lentil - 250g

Date fruit - 100g

Carrots - 1 

Eggs - 2

Vanilla extract

Cinnamon

Cream:

Cottage cheese - 400g 

Banana - 1

Pear - 1

Vanilla extract

Decoration: cranberries, mint, carob

Enjoy!

[bodylab101-blog]

Here is a new healthy recipe for you! 

1. Cook the crab meat and then finely chopped it

2. Add rubbed homemade cheese , herbs, garlic and spices

3. Mix with greek yogurt for juiciness

4. Cut zucchinis into thin slices and wrap it up with crab meat. 

That’s it! Very easy and quite quick to prepare!

Enjoy! 

[bodylab101-blog]

Healthy pasta for lunch!

Wholewheat pasta , tomatoes, mushrooms, olives, parmesan, leek and greek yogurt for dressing. 

Delicious and very healthy!

[bodylab101-blog]

Are you ready for your very first Fit Test? 

Press play and let’s go! Don’t forget to write down your results!

[bodylab101-blog]

What's behind your belly fat

Your weight is largely determined by how you balance the calories you eat with the energy you burn. If you eat too much and exercise too little, you're likely to pack on excess pounds — including belly fat.

Let’s get rid of your FAT with one easy #1 step:

Every morning have a glass of water and do your first mountain climbing. First week - one minute. No rest!

Stay at your press up position so your hands are directly under your chest at shoulder width apart with straight arms

Your body should form a straight line from your shoulders to your ankles

Lift your right foot off the floor and slowly raise your knee as close to your chest as you can

Return to the starting position and repeat with your left leg

Continue alternating for the desired number of reps or time

It’s a small step to a new YOU!

x

[bodylab101-blog]

The concept of losing weight is much more complicated than just  "eat less calories than you burn!"

The most common mistake of people who are dieting is to think “ eat less - become slim”. This formula doesn’t work longterm. I am sure many of you have tried million of times to lose weight and faced with the problem that after a certain time ( a month or so) the weight wasn’t decreasing anymore and additional reduction of calories didn’t lead to the desired result.  

! Excessive low - calories diet causes reduction of level of your metabolism as well as breakage of protein tissue than balanced diet and staged weight loss process.

Our weight ( and other vital processes of our body)  is controlled by our brain system that receives signals from the innards and regulates the “utilisation” of incoming energy. That’s why the formula of energy balance is not static - It’s actually very much dynamic and therefore cutting your diet doesn’t lead to weight loss in directly proportional relation.

For example, higher weight requires more energy for supporting your metabolism, but when a person decides to lose weight is not enough to consume less food. Why? As a result of shortage of food ( energy), the body activates new mechanism that helps to survive in new environment - this mechanism tries to reserve energy for later as it knows that food will not come soon. As the result, the level of metabolism changes , it slows down and the body composition changes as well ( % of muscle tissue).

So why do we gain weight?

Our metabolism system is slowing down when we're getting older. Age plays a vital role unfortunately.  That's why it's extremely difficult to keep the weight on the same level. Age and lack of physical activities reduce our muscle mass. It just diminishes with age while fat increases.  Loss of muscle mass also decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight. The body becomes more picky in terms of choosing the products it digests.  We have to monitor our diet and our lifestyle.

The starting point for bringing weight under control,  should be physical activity (at least 30 minutes per day) and the size of your portion.  

The best protection and prevention of metabolism disorder and loss of lean body mass is EXERCISE.  Some studies have shown that exercises provide some level of protection against the reduction of metabolism; In addition, physical activity contributes to the overall energy consumption, and thus is an important component of the energy balance.

Diet is taking 75% of your success to your ideal body.  Diet should be balanced  and sufficient for the normal body functioning.  The key word here - " sufficient" - which means without the excess of calories but without big cuts of calories as well.  Big cuts of calories will create an effect " store the food that you've just eaten " and will slow down your metabolism.

Your key to success

1. Emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replace saturated fats and trans fats with polyunsaturated fats.

2. Exercise at least 30 minutes per day as physical activity prevents the adaptation of metabolism helps to maintain muscle mass and create perfect energy balance for your weight loss.  

More to come... stay tuned ;)

[bodylab101-blog]

The concept of losing weight is much more complicated than just  "eat less calories than you burn!"

The most common mistake of people who you are dieting is to think “ eat less - become slim”. This formula doesn’t work as a longterm aim.  And I am sure many of you have tried million of times to lose weight faced with the problem or even fact that after a certain time ( a month or so) the weight is not going away anymore and additional cuts of calories don’t lead to the desired result.  

One additional portion of food can get you “2 “ additional kg in your body once you’ve finished your strict diet. As your body switches on “ conserve regime”.

Our weight ( and other vital processes of our body)  is controlled by our brain system that receives signals from the innards and regulates the “utilisation” of incoming energy. That’s why the formula of energy balance is not static - It’s actually very much dynamic and therefore cutting your diet doesn’t lead to weight loss in directly proportional relation.

For example, higher weight requires more energy for supporting your metabolism, but when a person decides to lose weight is not enough to consume less food. Why? As a result of shortage of food ( energy), the body activates new mechanism that helps to survive in new environment - this mechanism tries to reserve energy for later as it knows that food will not come soon. As the result, the level of metabolism changes , it slows down and the body composition changes as well ( % of muscle tissue).

How do you lose weight?

The first phase of the diet is characterised by relatively high cuts of protein. On the first stage body uses protein from your GIT ( gastro intestinal tract ) and liver. The protein is your energy source at this stage. In the future the loss of protein occurs in skeletal muscles and in the visceral organs.

Once the level of protein as an energy source is reduced  and your metabolism is slowed down,  the main source of energy becomes your fat.

Your next weight loss stage will depend on the balanced diet and physical activities. 

The best protection and prevention of metabolism disorder and loss of lean body mass is EXERCISE.  Some studies have shown that exercises provide some level of protection against the reduction of metabolism; In addition, physical activity contributes to the overall energy consumption, and thus is an important component of the energy balance.

!!! Something to take away with you: 

Excessive low - calories diet causes reduction of level of your metabolism as well as breakage of protein tissue than balanced diet and staged weight loss process.

A balanced diet aimed at weight loss, much more effective in achieving the desired results than very low-calorie or unbalanced diet.  Low calories diet can affect your metabolism and it doesn’t save your result for a long-term actually it will lead to a reverse weight gain in a long run.  

Physical activity can partially prevent the adaptation of metabolism and help maintain muscle mass, helping to maintain a conductive energy balance for weight loss.

[bodylab101-blog]

#Bodyfood -  it’s your new nutrition system that has a room for any food products and any food choice. 

This is your ideal balance that we have to learn for life.

[bodylab101-blog]

Building the perfect body!

#BodyLab is the first step to getting the perfect body! 

We all want look great in our holiday beach photos! We all want to be body confident around our friends! We all want to feel healthy and energetic everyday! 

But so often we make all the wrong choices. And so often we make those choices time and time again, by choosing the wrong foods and taking short cuts in life. Time and time again we see no change!

#BodyLab is not a diet, it is not a fad it's a choice to have a conscious lifestyle! Where you choose to make right foods and make the extra effort. #BodyLab will help you do that!

Our goal is to get you into new healthy habits. We will give you the tools to start Eating, Thinking and Exercising healthily everyday and with time we know that you’ll wake up energetic every morning feeling good about yourself! 

And that what we all want right?

Stay tuned!