fitness tips

Bella Falconi Gives 10 tips for you to lose weight and lose measuresBella Falconi gives 10 tips for you to lose weight and lose measures

Bella Falconi is much more than a fitness phenomenon - the girl's personal trainer certified in the US, does motivational talks around Brazil and is a year of a degree in nutrition. After years in Muse cracked abdomen station, following a crash diet and intense training routine, she changed her routine completely. Yes, it is still healed - but with a body much, much more feminine than before, allowing yourself to be happy with beautiful bowls of wine and chocolate chips when you give will. Apoiadíssima, Bella!

For those seeking "desmarombar" lose measures or simply lose weight, we invite Bella to share 10 gold tips with us. Pen and paper in hand?

1. TAKE GREEN TEA IN THE MORNING
"Green tea works morning to give you energy, especially if you take before training (I always use green tea as a natural pre-workout). It speeds up your metabolism and prepares your body for the day, giving energy and making you feel willing to do physical activities. - Besides having enough phytochemical "

2. INCLUDE ENOUGH FIBER DIETARY
"The fiber in the diet is super important because it gives us satiety, and vegetables contain many vitamins that we need to maintain our balanced health. But the most important is that fiber makes us feel satiated, then you do not need to eat much. If you play a salad in the middle of the plate, some good fibrous vegetable, you will end up not eating both carbohydrates or foods that would make you fat. "
Editora Globo (Foto: Instagram/Reprodução)
@ bella.falconi (Photo: Instagram / ​​Playback)

3. Drink plenty of fluids
"If moisturize, of course, because our body needs water to function normally. When we get too long without water, we begin to retain fluid - so it's not that we put on weight, is that we are retaining too much fluid to be ingesting little water. "

4. MAKE EXERCISES IN TYPE CIRCUIT
"This type of exercise is equivalent to almost a cardio along with normal activity at the same time, and that's how I train. I like to do my exercises in superset mode, then I together a lot at the same time and do them back to back (without rest), because this will keep my high heart rate and make me burn more fat by the end of training. This time is very important to follow the personal trainer, because each person has a physical fitness a metabolism, a different conditioning, so it's always important to have someone around. This type of training has not error because, besides it save time in the gym (you end much faster), it burns more calories in the end. "


5. WRITE YOUR GOAL IN A PAPER (AND LET IN VISIBLE PLACE)
"This is a sure-fire technique - all the people who I suggest you follow this technique always tell me in the end it worked out is the famous Theory of view -. All that we view, externalized and brings it out of us, we could bring to closer to reality and create a more intimate relationship with that thing No matter what your goal, what you want for your life. - write, put in the bathroom mirror, in the car ... somewhere you will see every day to remind you that you have a purpose. sometimes that lazy to go in the gym, or eat in the diet that day, but you will always remember that there is a purpose behind it, you do not He is doing it in vain. "
Editora Globo (Foto: Instagram/Reprodução)
@ bella.falconi (Photo: Instagram / ​​Playback)

6. DO NOT STAY MANY HOURS WITHOUT EATING
"It's the famous theory to 6 meals a day, eat every 3 hours. This is just to keep you from getting too long without food in your body and eat a big meal, sometimes even larger than you need, and your body ends up absorbing more than it needs Legal is always eat smaller portions more times a day is nice to have a healthy snack in the bag -.. I always carry a brown bread sandwich with white cheese and turkey breast or almonds, a protein rod .. Things that are healthy and that I can eat anywhere, preventing me to go without eating for a long time. "


7. PLACE OF A TWO MEALS FREE WEEKLY
"It is up to each person, always respecting the biochemical individuality of each (so it is important to monitor not only the personal trainer, but also a nutritionist). But the free meal is super important regardless of your goal (if lose or gain weight.) If you do not do, you end up slipping and kicking the bucket. we need to afford to sometimes go out and eat something that is not part of that meal plan, and one or two free meals a week certainly will not fuck with any diet or harm your health. - provided the person is doing all right most of the time "
Editora Globo (Foto: Instagram/Reprodução)
bella.falconi (Photo: Instagram / ​​Playback)

8. AVOID HIGH Carbohydrates Glycemic Index NIGHT
"Avoid eating carbohydrates that have a high glycemic index, such as white rice, white bread, white pasta. - Which are carbohydrates that break down quickly in the body and fall in our faster bloodstream too, making our insulin also go and the more insulin we produce in our body, the tendency we have to absorb fat. in the evening because we usually is when we are quiet, descansandas without physical activity, so we are not burning this glucose we consumed. "


9. GO HIKING. AND CARRY A CLOSE FRIEND!
"Bring a friend to do the aerobic together is essential, because one leads to another. The incentive is super important ... is team work and always work. If you have a workout partner every day is nice, because one will end motivating the other to achieve their goals. "
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10. CLOSE FINISH DAY phytochemicals
"The phytochemical is nothing more than the bioactive compound plant. They are in fruits and vegetables and are known as antioxidants. The phytochemical protects our body against the action dps free radicals and is important in our day to day. It comes in fruit , vegetables and in the form of supplements. There is not yet an established goal, but several scholars and scientific papers argue that the dose of 2g of phytochemicals per day is enough to protect you from the action of these free radicals. So the ideal is to eat fruits , vegetables and teas all day, because it will keep you protected throughout the day. Chlorella, Spirulina and quercetin are examples of phytochemicals that you can find in supplement form and help a lot in food throughout the day. "