Top 6 secrets of nutrition and sports: on the way to impeccability

Multi-colored vegetable salads
They are very useful because they have the necessary phytonutrients that are not found in green vegetables. For example, purplish-colored vegetables such as eggplant contain antioxidants that help reduce the risk of heart disease and improve brain function. Radishes help fight cancer with the help of indoles (a toxic compound formed from tryptophan in the intestines); Red tomatoes are a staple food containing lycopene (a carotenoid), which may reduce the risk of heart disease and cancer.

For strong biceps and a beautiful back
Take 5 or 8 pound weights (about 2.5 or 4 kg). Place your feet shoulder-width apart and pull your stomach in. Raise the weights to your shoulders, then lower them. Do these curls for 30 or 60 seconds until you feel intense heat. Then spread your legs a little wider, bend your knees, and bend your torso to the floor 45 degrees. Raise the weights to the chest and back, and so on from 30 to 60 repetitions.

Muscles need rest
It is during rest that muscles are formed. "A consistent workout routine that focuses on abdominal exercises every three to five days a week will help you achieve the results you want—strong, toned abs," says Katie Kaechler, trainer and author of Katie Kaechler's Celebrity Workout.

Eat slowly
The longer you stretch out your evening meal, the faster you will feel full. Don't forget about whole grain products. You will need twice as much white rice as brown rice to feel full. This is because white rice does not contain fiber, which is the component that helps you forget about hunger.

Smart reflexes
If you want to push yourself, "you have to show your body that you need to use more muscles during your workout, and you can do that with your subconscious mind," says Bobby McGee, running coach and psychologist. For example, if you think you can't run a seven-minute mile, your body shuts down your muscles, leaving you weak and tired. But if you think positively, your body will use even more muscles in order to complete the task you set.

The body of your dreams
You'll get the body of your dreams if you do 10 slow reps of crunches rather than 20 fast reps. Rodney Korn of the National Academy of Sports Medicine advises: "By moving slowly - two counts up, two counts down - you are using a more precise position, which will help you better stimulate the muscles and thus make them stronger. The faster you go. ", the more momentum will be used rather than the abs. You should feel tired after 15 reps."