{"id":9350,"date":"2018-07-17T12:51:59","date_gmt":"2018-07-17T12:51:59","guid":{"rendered":"http:\/\/timesnews.ro\/?p=9350"},"modified":"2018-07-17T12:51:59","modified_gmt":"2018-07-17T12:51:59","slug":"ce-sa-faci-sa-nu-te-ingrasi-in-vacanta-3-ponturi-de-la-antrenorul-de-la-bodyshape","status":"publish","type":"post","link":"http:\/\/timesnews.ro\/?p=9350","title":{"rendered":"Ce s\u0103 faci s\u0103 nu te \u00eengra\u0219i \u00een vacan\u021b\u0103. 3 ponturi de la antrenorul de la Bodyshape!"},"content":{"rendered":"<p>Video:<br \/>\n<iframe loading=\"lazy\" title=\"ANTRENAMENT DE VACANTA\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/dLnMDyKR-sM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Chiar dac\u0103 faci sport regulat \u00een timpul anului, este posibil ca \u00een vacan\u021bp, din pricina lipsei mi\u0219c\u0103rii, s\u0103 te \u00eengra\u0219i \u0219i s\u0103 pui la loc kilograme de care te-ai chinuit s\u0103 scapi p\u00e2n\u0103 acum. Pentru a nu c\u0103dea \u00een aeast\u0103 capcan\u0103, Flavius Ursachi, Head Coach la Bodyshape Transformation Center, dublu campion na\u0163ional de Culturism \u015fi Fitness la categoria Men Physique Seniori + 174 cm, \u00een 2015 \u015fi 2016, ne ofer\u0103 trei pontur care ne pot fi de folos \u00een vacan\u021b\u0103 pentru a r\u0103m\u00e2ne \u00een form\u0103.<\/p>\n<p>Acestea sunt, de altfel, \u0219i sfaturile pe care le-a oferit celor care fac antrenamente Bodyshape \u0219i care vor avea o lun\u0103 de concediu, departe de sala de sport.<\/p>\n<p>\u201eTe antrenezi de c\u00e2teva luni bune,  deja urmezi un plan alimentar bine structurat, rezultatele \u00eencep s\u0103 apar\u0103, te sim\u021bi mult mai bine\u2026 dar apoi mergi \u00een vacan\u021b \u0219i rezultatele dispar.<\/p>\n<p>Ca \u0219i antrenor v\u0103d acest scenariu mult prea frecvent. Oamenii \u00ee\u0219i pierd motiva\u021bia din cauza \u00eentreruperii obiceiurilor s\u0103n\u0103toase \u00een urma unui concediu sau din cauza unui deadline important la job. Mul\u021bi \u00ee\u0219i pierd motiva\u021bia pentru tot restul anului, din cauza unei scurte \u00eentreruperi care nu pare at\u00e2t de important\u0103 la inceput.<\/p>\n<p>Pentru c\u0103 este foarte important s\u0103 r\u0103m\u00e2i consecvent \u00een alegerile tale, am pregatit c\u00e2teva solu\u021bii s\u0103 te \u021bin\u0103 activ din punct de vedere fizic \u0219i s\u0103 te ajute s\u0103 \u00ee\u021bi optimizezi alegerile alimentare \u00een concediu.<\/p>\n<p>1. \u00cencepe ziua cu un mic dejun proteic.<\/p>\n<p>Un mic dejun hiper proteic \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219te starea de sa\u021bietate \u00een timpul zilei \u0219i te poate ajuta s\u0103 reduci cantitatea de m\u00e2ncare consumat\u0103 \u00een timpul zilei. C\u00e2nd starea de sa\u021bietate lipse\u0219te, deviem de la alegerile s\u0103n\u0103toase. Iat\u0103 c\u00e2teva exemple de mic dejun pe care sigur le po\u021bi g\u0103si la orice hotel sau restaurant.<\/p>\n<p>\u2013 Omlet\u0103 cu legume<\/p>\n<p>\u2013 \u201cScrambled eggs\u201d cu ro\u0219ii \u0219i ciuperci<\/p>\n<p>\u2013 Salat\u0103 cu br\u00e2nz\u0103 de capr\u0103<\/p>\n<p>Daca totu\u0219i nu ai solu\u021bii la \u00eendem\u00e2n\u0103, este bine s\u0103 ai la tine pudr\u0103 proteic\u0103 \u0219i s\u0103 \u00ee\u021bi \u00eencepi ziua cu un smoothie proteic. \u00ce\u021bi las mai jos un exemplu de super shake proteic.<\/p>\n<p>2. M\u0103n\u00e2nc\u0103 \u00eencet \u0219i opre\u0219te-te \u00eenainte s\u0103 te sim\u021bi \u201cplin\u201d.<\/p>\n<p>Una din cele mai eficiente tehnici pentru vacan\u021b\u0103 este \u0219i una din cele mai simple. S\u0103 m\u0103n\u00e2nci \u00eencet. Opre\u0219te-te c\u00e2nd senza\u021bia de foame a disp\u0103rut, nu m\u00e2nca p\u00e2n\u0103 te sim\u021bi \u201cplin\u201d. Aceasta tehnic\u0103 te ajut\u0103 s\u0103 nu m\u0103n\u00e2nci prea mult din dou\u0103 motive:<\/p>\n<p>Fiziologic \u2013 Dureaz\u0103 \u00een jur de 20 de minute de c\u00e2nd ai \u00eenceput s\u0103 m\u0103n\u00e2nci ca sistemul t\u0103u digestiv s\u0103 trimit\u0103 semnal c\u0103tre creier pentru a opri senza\u021bia de foame \u0219i s\u0103 apar\u0103 starea de sa\u021bietate. Dac\u0103 m\u0103n\u00e2nci mai \u00eencet acest semnal se trimite \u00eenainte de a m\u00e2nca prea mult.<\/p>\n<p>Psihologic \u2013 Atunci c\u00e2nd m\u0103n\u00e2nci mai \u00eencet, savurezi m\u00e2ncarea \u0219i te bucuri de gust, av\u00e2nd astfel ocazia s\u0103 sim\u021bi mult mai intens specialit\u0103\u021bile culinare f\u0103r\u0103 s\u0103 m\u0103n\u00e2nci prea mult.  Astfel te po\u021bi bucura de anumite m\u0103nc\u0103ruri specifice locurilor f\u0103r\u0103 s\u0103 te sim\u021bi vinovat.<\/p>\n<p>Ca s\u0103 po\u021bi m\u00e2nca mai lent ajut\u0103-te de pa\u0219ii de mai jos.<\/p>\n<p>Mananca st\u00e2nd a\u0219ezat pe scaun \u0219i la mas\u0103<\/p>\n<p>Mestec\u0103 m\u00e2ncarea mai lent<\/p>\n<p>Evit\u0103 televizor\/calculator\/telefon \u2013ul \u00een timpul mesei<\/p>\n<p>Pune furculi\u021ba jos dup\u0103 c\u00e2teva \u00eenghi\u021bituri<\/p>\n<p>3. Fa un scurt antrenament cu greutatea corpului cel pu\u021bin o dat\u0103 la dou\u0103 zile.<\/p>\n<p>Pentru a p\u0103stra beneficiile antrenamentelor pe care le-ai f\u0103cut p\u00e2na acum, este important s\u0103 continui s\u0103 faci mi\u0219care chiar \u0219i \u00een vacan\u021b\u0103. Pentru asta am preg\u0103tit \u0219i la Bodyshape un antrenament de 30 de minute, cu exerci\u021bii simple, folosind doar greutatea corpului, av\u00e2nd o variant\u0103 pentru \u00eencep\u0103tori, dar \u0219i una pentru avansa\u021bi. Urm\u0103re\u0219te video-ul pe care l-am realizat\u201d, scrie Flavius Ursachi pe www.bodyshapetransformation.com.<\/p>\n<p>Flavius Ursachi este Head Coach la Bodyshape Transformation Center, dublu campion na\u0163ional de Culturism \u015fi Fitness la categoria Men Physique Seniori + 174 cm, \u00een 2015 \u015fi 2016.<\/p>\n<p>Bodyshape Transformation Center este un nou concept de fitness lansat de rom\u00e2nca Irina Alionte, \u00eent\u00e2i \u00een Marea Britanie \u0219i apoi \u00een Rom\u00e2nia, ce \u00eembin\u0103, \u00een mod cu totul special, antrenamentele de grup axate pe lucrul cu propria greutate \u0219i cu accesorii minimale, f\u0103r\u0103 aparatele clasice de fitness, cu un plan nutri\u021bional u\u0219or de urmat, recomandat de speciali\u0219ti, \u0219i de sus\u021binere de tip coaching pe partea de mindset, pentru ca cei care doresc s\u0103 sl\u0103beasc\u0103 s\u0103 scape de obiceiurile nes\u0103n\u0103toase (precum m\u00e2ncatul compulsiv pe fond emo\u021bional) \u0219i s\u0103 fie mult mai motiva\u021bi s\u0103 duc\u0103 planul de antrenamente p\u00e2n\u0103 la final.<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>Video: Chiar dac\u0103 faci sport regulat \u00een timpul anului, este posibil ca \u00een vacan\u021bp, din pricina lipsei mi\u0219c\u0103rii, s\u0103 te \u00eengra\u0219i \u0219i s\u0103 pui la loc kilograme de care te-ai chinuit s\u0103 scapi p\u00e2n\u0103 acum. Pentru a nu c\u0103dea \u00een aeast\u0103 capcan\u0103, Flavius Ursachi, Head <a class=\"mh-excerpt-more\" href=\"http:\/\/timesnews.ro\/?p=9350\" title=\"Ce s\u0103 faci s\u0103 nu te \u00eengra\u0219i \u00een vacan\u021b\u0103. 3 ponturi de la antrenorul de la Bodyshape!\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":9351,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[4042,4043,4040,4041,602],"class_list":["post-9350","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate","tag-3-ponturi","tag-antrenorul-de-la-bodyshape","tag-ce-sa-faci","tag-sa-nu-te-ingrasi","tag-vacanta"],"_links":{"self":[{"href":"http:\/\/timesnews.ro\/index.php?rest_route=\/wp\/v2\/posts\/9350","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/timesnews.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/timesnews.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/timesnews.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/timesnews.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9350"}],"version-history":[{"count":1,"href":"http:\/\/timesnews.ro\/index.php?rest_route=\/wp\/v2\/posts\/9350\/revisions"}],"predecessor-version":[{"id":9352,"href":"http:\/\/timesnews.ro\/index.php?rest_route=\/wp\/v2\/posts\/9350\/revisions\/9352"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/timesnews.ro\/index.php?rest_route=\/wp\/v2\/media\/9351"}],"wp:attachment":[{"href":"http:\/\/timesnews.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9350"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/timesnews.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9350"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/timesnews.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9350"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}