Tag: lose

Home gymnastics to lose weight quickly: 5 exercises without tools – Italian Cuisine

Tones, firms and sculpts the body at critical points. Here is the tailor-made workout to get back in shape and get rid of the extra pounds at home

Curtain arms, widened waist, less toned legs and extra pounds. According to Istat data, more than 4 out of 10 Italians have weight problems. A number that is destined to increase due to the more sedentary life at home and the cheats at the table of the long weeks of lockdown. To this mix of factors are often added hormonal imbalances caused by lack of sleep and stress, which favor the consumption of larger quantities of food and the accumulation of extra pounds. The lack of rest in fact stimulates a greater production of ghrelin, the appetite hormone. Emotional tensions, on the other hand, favor a greater production of cortisol, the stress hormone, which favors the increase of insulin and stimulates hunger attacks. To lose weight quickly and get back in shape it is necessary to adopt correct lifestyles and above all to move more. Here is the gymnastics to do at home to lose weight quickly suggested by the professional trainer Magda Franceschino, a 5-exercise workout without tools that sculpt the body in critical points.

To tone the arms

Stand with your legs slightly apart, knees bent, abdomen contracted and hands on hips. Bring your elbows together, keeping your chest up and your shoulders down. Extend your forearms back, keeping your elbows motionless and doing a slight twist to better activate your triceps. Return to the starting position and bring your fists up. Perform 3 series of 10 repetitions with a one-minute break between one series and the next.

For strengthen the shoulders

Sit in a chair with your feet flat on the ground and your legs hip-width apart. Imagine lifting a barbell: extend your arms up and then bend them bringing your elbows close to your hips. Repeat the movement slowly 10 times. While performing the exercise, keep the shoulder blades together and the shoulders lowered. Perform 3 sets, pausing for one minute each time.

To reshape the waistline

Sit in a chair, with your legs slightly apart, your hands behind your neck, your arms bent and your heels on the ground. The "core" (the abdomen, the dorsal area and the pelvic floor) is always contracted. Keeping your gaze forward and doing a slight twist with your torso, bend your right leg and bring your knee closer to the elbow of your left arm. Return to the starting position and repeat everything with the other leg. Perform 3 sets of 10 reps, pausing for one minute each time.

To firm the legs

In an upright position with the legs apart, the tips of the feet slightly turned outwards and the weight of the body resting on the heels. The hands are on the hips. By bending the right leg and keeping the gaze forward, the active abdomen and the elongated spine, move the pelvis (and the weight of the body) sideways. Then return to the starting position. Do 3 series of 20 repetitions each alternating leg, with a one-minute recovery between one series and the next. This exercise is super for adductors, quads, and side b.

To tone the buttocks

Standing with the abdomen contracted, the legs spread apart at the same width as the hips and the tips of the feet slightly turned outwards. Keeping the spine upright and your hands on your hips, bend your legs and bring your pelvis back slightly as if you would like to sit slowly on a stool positioned behind you. Then return to the starting position. Perform 3 series of 10 repetitions with a one-minute break between one series and the next.

How to cook gluten free and not lose friends – Italian Cuisine

A spring recipe, gluten free, so as not to lose celiac friends. From Anna Barnett's book, 50 recipes for food intolerants, people and sad evenings

The table can be good, fun and convivial even without gluten. Having to give up bread, pizza, traditional spaghetti may seem like a tragedy – in Italy, then! – but it is not: thank goodness there are countless other ingredients, foods and recipes that make life happy and special dinners. How to cook Gluten Free and don't lose friends (EDT edizioni) is a gluten-free recipe book, but full of joy: not only more than 50 dishes from all over the world to discover new and delicious flavors, but also many suggestions for making you live – and eat – together omnivores and gluten free . London-based author Anna Barnett promises to help newcomers in the fabulous world of gluten-free, when amateurs wonder if they will survive, smile again, stop complaining, still enjoy dinners and appetizers; and for veterans to give them new recipes that don't make them feel sad, angry, embarrassed.

Ingredients for 4 people

For the stuffing
10 heaped tablespoons of cottage cheese
1⁄2 freshly grated nutmeg
a bunch of fresh parsley
two bunches of chives
200 g of peas, fresh or frozen (thawed)
salt and freshly ground black pepper

For pancakes
6 large eggs, beaten
6 cubes of spinach
a curl of butter
a handful of parsley
fresh chopped
olive or peanut oil,
for frying
salt and freshly ground black pepper

Method

In a bowl mix the ricotta, the grated nutmeg, a nice pinch of salt and lots of black pepper. Season with salt and set aside.

In a mixer pour all the ingredients for the pancakes (apart from the oil), salt and pepper, then blend until you obtain a homogeneous liquid compound with a bright green color.

In a large pan, heat a little oil over medium heat. As soon as it is hot, pour a ladle of the green dough (about half) and cook until it is thicker but not completely cooked. At this point, spread half the ricotta on one half

pancake and add half parsley, chives and peas. Fold the pancake on the filling and cook for about 30 seconds more, to heat the ricotta.

Serve gently and keep the first pancake warm while you prepare the second one.

Season with salt and serve.

The post-workout meal to lose weight and recover energy – Italian Cuisine

Here's what to eat for breakfast, lunch, dinner and snacks to fight tiredness, build muscle and fight cramps and other muscle disorders and post workout menus to inspire you

The post workout meal plays a key role in obtaining excellent results from physical activity. Providing the body with the right fuel for energy recovery after doing physical activity helps fight fatigue and stimulate muscle building and therefore lean mass. In addition, it helps integrate any deficiencies and prevents the most frequent ailments such as cramps and muscle pain. «Foods such as cereals, green leafy vegetables, eggs, fish, sources of B complex vitamins, for example, favor the production of energy essential to combat physical tiredness that can occur after training. They are involved in the metabolism of fats, carbohydrates and proteins ", explains the nutritionist Nicoletta Bocchino, which suggests what to eat in the post-workout meal to best optimize your workout results.

If you play sports early in the morning

For a balanced and healthy post-workout breakfast you can treat yourself to a share of carbohydrates such as bread or orange juice or a banana together with the complete proteins of yogurt and the "good" fats of dried fruit (almonds, walnuts, pistachios, hazelnuts, etc.) . "They will help you fight fatigue after training and make sure that proteins are better available for your muscles. They also supply essential amino acids such as tryptophan and tyrosine that facilitate the brain's release of dopamine, adrenaline and norepinephrine, neurotransmitters that reduce the feeling of fatigue that occurs following physical exertion ", explains the nutritionist.

If you go to the gym at lunchtime

Yes to a quick post-workout lunch based on complete proteins and calcium, allies of muscle and bone health. The winning combination? Cottage cheese, lettuce and rye sandwich. «Ricotta is rich in essential essential amino acids for the development and maintenance of muscle mass. Lettuce, on the other hand, is a good source of valuable antioxidants that fight free radicals produced during intense physical activity, responsible for oxidative stress. It also provides vitamin C, essential in the production of collagen, a protein from which bones, tendons and cartilages are made, essential for the functioning and flexibility of the joints and to counteract the pain that can arise after exercising due to excessive effort. , Explains the expert. "The complex carbohydrates of rye bread provide the body with long-lasting energy."

If you train in the afternoon

Yes to a snack after training based on simple sugars. A few examples? A seasonal fruit and a small square of cheese or a yogurt. "They allow you to recover energy quickly." Then adds the nutritionist: "Kiwis and bananas for example ensure a great variety of minerals that help counteract post-workout fatigue. In fact, they bring high quantities of magnesium and potassium which allow the minerals lost through sweating to be replenished and to counteract muscle cramps that may occur after training. Dairy products, on the other hand, are good sources of high biological value proteins, allies for muscle health .

The post workout meal to lose weight and recover energy

If you do training in the evening

If you go to the gym after work and have dinner late, be careful not to overdo it with calories and quantities before going to sleep. The risk? Having difficulty falling asleep and resting badly with effects on the line and on health. "Sleeping a few hours a night, for example, promotes greater production of the hunger hormone called ghrelin. Physical activity practiced in the hours preceding sleep in itself has an activating effect on the brain. In fact, it promotes the release of adrenaline, a hormone that stimulates wakefulness , explains nutritionist Nicoletta Bocchino. In order not to take risks, yes to a light evening meal based on easily digestible proteins combined with a plate of seasonal vegetables and some cereals. A typical menu? Bresaola, rocket and whole wheat bread or basmati brown rice. «Bresaola provides proteins that give satiety without weighing it down. Arugula is rich instead of B vitamins and tryptophan, involved in the production of hormones that regulate the sleep-wake rhythm such as serotonin. Whole wheat bread and rice ensure fiber that prolongs satiety and complex carbohydrates that promote relaxation ".

Gordon Ramsay Recipes