When the New Year is over, family and friends will gather together, and it will be difficult for food to be tempted. If there is no firm belief, it will be a huge project to restore beautiful body after the year. It is better to start from the slightest and develop healthy habits. Let’s take a look. What is the unique fitness of the US President Obama ? Since taking office, and his wife Michelle Obama frequently boarded a prominent position on the world's major media, people are looking up this celebrity couple charming style of politics beyond their basic necessities have inadvertently become a benchmark of people's lives . Among them, their healthy diet and the right amount of fitness methods are particularly sought after.
The Omaba couple are crazy fitness fans
Usually exercise six days a week, 45 minutes a day . Lift the barbell one day and do aerobics one day. When Obama was 22, he decided to stop drinking and start a fitness program. Run 3 miles a day and stick to it until now. Obama often plays basketball with friends and work partners from time to time. He even wants to convert the bowling alley in the White House into a basketball court. In the summer, Obama became a crazy fitness fan. In Chicago, he visited the local fitness club three times a day for a total of three hours.
Obama's wife Michelle also exercise in the White House. “ There is a small gym in the White House, which is fully equipped. For me, I keep exercising for 4~5 days a week . I will use treadmills, lift dumbbells, sometimes skip ropes, do aerobic kicks. If there is time I at Pilates classes. I want my kids to see me be a cherish their women, in order to exercise even if you want to get up at 4:30 every day. "
Michelle Obama has been a personal trainer Cornell McClellan is revealed that in the past decade, the number of gym Michelle to not less than 1800 times, usually in the early morning Michelle 5:30 Get up and start exercising.
Cornell’s fitness program for Michelle is very strong. In one program, Michelle needs to do 15 to 20 lunge jumps, lift barbells, hip lifts, etc., interspersed with aerobic exercise, and the intensity is very high. In another scenario, skipping, taekwondo, and aerobics are all in order to reduce calories and improve the body.
1. Go to the fitness club to exercise. It is best to choose a personal trainer and pass the test to develop a fitness plan that suits you.
2. At least 3 to 4 workouts per week (including aerobic exercises, strength exercises). Aerobic exercises include medium to high intensity: treadmills, running machines, climbers, spinning bikes, boxing, pedaling, and Latin. Low intensity: yoga (flow yoga), Tai Chi, body balance, Pilates.
3. Each exercise time is 45~60 minutes, choose the medium intensity exercise.
4. The combination of diet and exercise can achieve the effect of reducing fat, not fasting, it is best to practice 1 to 1 and a half hours after a meal . If the time is tight, you can eat some liquid food (oatmeal, porridge) or simple carbohydrates 30 to 40 minutes before the practice .
5. After the exercise, supplement vitamin C , protein (protein powder, etc.), simple carbohydrates (banana, etc.).
6. Drink 200 to 250 ml of water 20 minutes before the practice, and add water in time during the practice. It is best to drink boiled water or drink alkaline electrolyte beverage.
7. Eat less on the diet, drink less, go to bed before zero every day.
Healthy diet for the first family in the United States
Obama and Michelle coffee table filled with big apples
Obama likes broccoli very much. After finishing his workout, he will eat nuts, protein bars and a cup of organic berry tea. And Michelle Obama is a healthy eating plan advocates and practitioners. When Obama took part in the presidential campaign, she implemented a healthy diet plan for the whole family. "When the campaign started, I was most concerned about whether we ate well and eat healthy along the way. We try to avoid junk food, eat more fresh seasonal fruits and vegetables, and talk about which brand of orange juice is more nutritious. " First lady will Planting fruits and vegetables in the garden, and their family's snacks are also dominated by fruits. The coffee tables in Obama and Michelle's office are always filled with fresh big apples. Apples are good for the intestines and help the body detox. It is the best snack.
The proportion of various nutrients should be appropriate
The daily intake of carbohydrates should be 250 grams, the protein should be 100 grams, the dietary fiber should be 30 grams, and the fat should be 56 grams.
1. Carbohydrates should pay more attention to the intake of coarse grains and reduce the intake of refined white noodles.
2. When taking protein, try to make the vegetable protein and animal protein together.
3. Dietary fiber should be adequately taken, including vegetables and fruits, to maintain the health of the intestines, reduce the incidence of intestinal cancer, also help to control weight, help reduce the intake of meat, but also pay attention to not overeating, too Eating more can hinder the absorption of important elements such as iron and magnesium.
4. Fat intake should be kept away from trans fatty acids as it may induce cardiovascular and cerebrovascular diseases, arteriosclerosis, and diseases such as diabetes and Alzheimer's disease. Also pay attention to the amount of oil and cooking methods, should use steaming, hot, soup and other cooking methods to avoid excessive intake of oil.
Fruit, nuts as a snack
Many elites will not be able to eat on time due to meetings, overtime, etc. At this time, don't eat cookies, cakes, puffed food, potato chips, chocolate. These foods are neither nutritious nor high in calories. It is best to use fruits and nuts. To replace. Fruits are rich in vitamins and dietary fiber, which balances the body's pH, makes the body healthier, and has low calories. Nuts are rich in polyunsaturated fatty acids, which provide long-lasting energy and reduce heart disease. risks of. Of course, the nuts are good, but the calories are high, so eating one a day is enough.
Expert diet advice
Feng Jingxin, an international registered senior nutritionist, summed up a nutritional diet that is closer to our life structure from the Obama family's healthy diet.
Eat all three meals, be reasonable and balanced
Do not eat breakfast, easy to cause gastritis, stomach ulcers, will make the body become sour, suffering from chronic diseases.
Breakfast accounts for 35% of the whole day . It is best to include carbohydrates, protein, dietary fiber, etc. Lunch accounts for 40% of the whole day . Lunch should be the most part of the day, and it can maintain the vitality of the afternoon. Don't worry about incomplete digestion and accumulate fat; dinner accounts for 25% of the whole day , which is the least weight in a day. After 5 pm, metabolism begins to slow down, the body gradually enters rest, eat too much or too much The body will consume incomplete metabolism, accumulate toxins, form a stool, and will grow fat.
　　 New Year's Fitness mobilization best sports
Skiing
2. Jogging
3. Badminton
4. Somatosensory game
5. Walking by the sea
6. Skating
7. Bicycle
8. Mountaineering
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