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Week 1: Food for health and beauty.
Is breakfast important? Of course it is. For a best amount of energy, it's essential to have a breakfast that contain the right amount of protein. What does right amount mean? At least a quarter of your optimum protein level. It's a known fact that proteins help maintain the blood glucids level more than the sugar contained by food. This means feeling energetical, optimistic and productive in a comfortable way. In the end, the monster of our day, stress, burns vitamins at an incredible rate. Negative aliments like caffeine, alcohol and sugar facilitate stress while destroying vitamins. For women, the hormonal cycle means more stress.( see chapter Stress )
Four variants of breakfast:
All are delicious and nourishing. No matter the time that you have, there is no excuse for skipping breakfast. Instant breakfast it is absorbed while you are preparing for the day that starts. Can replace lunch or dinner, in crisis of time.
Variants:
1. Instant for beauty: in the blender you mix the next ingredients: 6 ounces orange juice with no sugar( or the juice from 2 oranges ) or apple juice with no sugar, one raw egg, 2 spoons of nonfat powder milk, 1 spoon of proteins powder, 2 icecubes; it is served with the straw.
2. Instant on base of fruit yoghurt + powder milk and honey. Fruits: peaces or nectarins; 2 icecubes.
3. 1/2 cup of orange and grapefruit jelly, one slice of toasted bread with unsalted butter, 1 boiled egg or omelette with 1/2 litres of nonfat milk. It is mixed and seasoned with pepper.
4. 1/2 grapefruit with a slice of toasted bread,one thin slice of green cheese, a layer of tomatoes slices. Are put in oven until the cheese is melted.
Don't forget your supplement of vitamins.
Lunch: one big lettuce, nice and fresh, vegetable mixed, cut as much as fresh you can-use your imagination. Slices of mushrooms, zucchini, green beans, broccoli or cabbage, potatoes with carrots, pepper, onion, tomatoes, radishes, celery, spinach; are added 3 ounces of proteins at the salad, tunafish or baked file or chicken, turkey, one good boiled egg cut in slices, cow cheese. Spices for the salad:
They are all well mixed up and then put in the fridge. Don't forget the vitamins supplement!
Dinner: Start with a little salad of vegetables with spices. The enzymes produced by uncooked nourishments will be activated and it helps at the digestion of the other nourishments. After the salad, you take 2 boiled vegetables (broccoli or asparagus). Being diuretics, help the body to eliminate the excess of liquids, especially for those who suffer of cellulite. It must be removed the corn, beans and peas and, also, spices. Important is that the products being of quality and very fresh prepared, not frozen or preserved. After the salad, a hors d'oeuvres of fish or chicken, turkey, veal, which can be boiled, but not fryed. Experiment other herbs or spices, too. Using your imagination, you can transform the nourishment in a food which can be very special. Are given variations of dinner for reduceing or gaining weight.
The second week: -for modelling the body
If you choose the adequite diet, in the next 2 weeks you'll feel bettering by the general state: the increase of the energetic level, the decrease of cellulite, the brightness of the eyes, the stretching of the dark circles and a younger look.
You started to prepare your body for a new program of exercises: twisting every day, stretching from the warm up program. You'll work with other exercises of warming up your body. This program was made for different persons: those who miss 10-20 kilograms from the ideal weight, those who want to become more proportioned and those who suffer of cellulite. If you are a larger person and you have back pains, make exercise under medical supervision.
Program it's not made for replacing jogging or the endurance exercises( skipping rope, walks, swimming, aerobic dance ) although, without faill, will increase your endurance. Add to this program round of walk, from 1 to 3 kilometers, with weigh on steps, inhaling at every fourth step and exhale at the next four steps. Move rhythmically the arms, by the measure you get used to the accelerated rhythm and with the oxygenation.
After a week you will feel a plus of energy during the day. This experience will become a positive dependence. The walk it's made early, in the morning. Self discipline it's the most important: respecting the repetual number - you'll make muscular painfull fever if you had a sedentary life, but this goes away through hot bath, every night. It is learn and imposed the wright respiration; in this way you'll pass more easily from one exercise to another.Select the most efficient exercise for each person.You will have very quick results and you'll work all the life having the results that you wanted. The quantitative accumulations lead to quantitative leaps - there are different examples of life in this way.
The first step: the analyse of your own body before starting modelling the body( selfknowledge ). The equipment must be lightly and the body relaxed, don't suck your belly when you're watching yourself in the mirror. Take your measures: bust, waist, abdomen, hips, posterior, knees, shanks, ankles, etc.
The diet for modelling the body: look in the mirror with critics eye, constructives and act there where is necessary, with exercise for segments, on repetual numbers.
1. for hips and burly feet, little bust: daily, 10 stretches
2. for hips and thin legs, bust, waist and burly arms: do the program.
3. for a body very thin and flat
4. for hips, waist and bust, abdomen, posteriors and legs without tonus
5. athletic body with thin waist and legs to much developed: do the program.
It's adequated not to work immediately after meals:
Third week: skin care
A healthy skin begin from the inside: the first step for a good mood. We all born with a delicate skin but, it must be maintained. Skin care cost neither time or money, only self discipline, daily exercise and a healty alimentation. Determinate your type of skin,observing you near the mirror. There are many types of skin: fatty, normal, mixt, dry, sensitive.
First step: washing two times a day, in the morning and in the evening; is not proper to sleep with the make up. The product has to be applied on the face with moves from below to upper part and to exterior.
Second step: tonifying skin, revitalisers application, which bring to a well-balanced skin. Use, for this, camomile tea. To have a beautiful skin, you need lotions and emulsions.
Third step: skin care - using the waters you'll obtain a velvety skin from the inside for the revigoration of the cells, and for outside revigoration we use emulsions. The skin that is not cary out will become dry and exfoliating. Velvety from the inside can be made using oils and liquids.The exfoliate: cells became new constantly, the old ones become dry and so appear a layer that stop a beautiful skin. For remove dead cells is necessary a soft scrub applied as the lotion that must be used daily- using of elastines with special moves, at women over 40 years, with double chin. The treatment with facial exercise must be made an hour at week. This treatment help you to maintain a vascularisated and soft skin. Facial exercise for keeping the youth, the strengthening of muscles from the mouth and neck prevent the ageing. The face has 55 groups of muscles which not being solicitated, are atrophying.
Special exercises for stopping wrinkles at eyes and mouth,'' the lion ": 3 inhalations in 4 times, and an oblong exhalation, finalised with taking out the tongue.
The improvement of cariage and lining up of the body segments: the obtaining cariage will delight you. Until the fourth week, diet it's easier to obtain. You are now put up with the program of moving and diet; seing fashion presentation you will also want to be like the models. The correct move and cariage are indispensable for a real beauty and health, and for having a much clear face - body wellbeing. The analyse of your own cariage, on base of measures ( see the table ) from face and profile:
Fifth week: relaxation and stress control
Is timely for a minute photo. As all we know, a photo means more than 1000 words, and this moment can means an evident proof of your metamorphoses. Compeare now your photo with that one before the program. Look at you with justify pride, the more you observ the transformations that happens to your face, skin and body. Some of you will look much younger than before. Enjoy it a little, you deserve.
In this last week you worked a lot, concentrating to make by the obtain a beautiful body an integrant part of your program. Unlike diet, exercise and skin care, that must been made regulary, the cariage of your body must be followed constantly. Also, you became conscient of the cariage body of the others - you can expect this thing now more you continue to stabilise some good habits and integrate them in your life. Maybe if you lost, or you gained enough pounds you are ready to follow our cariage diet. Don't let the conscientiozity to became wick when you make exercise. Remember that you are only at the begining of your practice and you will stay in this stage, until the moment in which you'll have the ideal parameters for you.
Your skin shines, and I bet that you recived compliments from lots of admirers. People begin to observ also, your beautiful appearance, and this thing will make you to be more decided to continue your transformation, and the best thing from all of this is that you feel great.
In this week we will concentrate over an important thing of your health and beauty: the relax. With exercises for body appearance, you begin to lose some of your inconscientes tensions, that destroy the beauty of your moves and cariage of your body. This week you will make the effort to take off your tensions, to repair your energy that you want to use in a positive way.
Work at this relaxing program, every day of the week, observ and take notes at the end of each day.
© 2004 Good-Shape.com