Fit body, U Zámečku 27, Pardubice (2026)

12/01/2023

Stretching for good health!

Neck exercises
Stand up straight and spread your feet shoulder width apart. Put your left hand on your waist and the right hand around your head and bend it to the right. Hold this pose for 15-20 seconds and let go. Change hands and bend your head to the left. Repeat the exercise eight times.

Exercise for back
Stand with back against the wall and lean your hands on it. Start slowly squatting, sliding your hands down the wall. Your back should be straight. Stay in this pose for 10-20 seconds and repeat after 5-6 times.

Exercises for arms and legs
Stand in a "dog" pose and straighten your arms. Extend your right arm forward and your left leg backward, so that your arm and leg are parallel to the floor. Stretch out and hold the pose for 10-15 seconds. Change hands and feet and repeat the exercise 5-7 times.

Abdominal exercises
Lie down on your stomach and bend your legs so that your hands can reach around your ankles. Start lifting your legs and you will feel your lower back sagging. Stay in this position for 15-30 seconds. Take a break and repeat the exercise 6-7 more times.

10/01/2023

Low calorie cheesecakes
per 100g - 74.8 kcal, b - 7.5g, w - 0.3g, y - 10.7g.

Non-fat 0% cottage cheese - 250g
Whites of 2 eggs.
Flour - 1 tablespoon
Apples - 2 pcs.
Cinnamon powdered sugar - 1 tablespoon.

Mix everything into a mass and make the cheesecakes. Put the cheesecakes on a baking paper on a tray. Bake at 180 degrees for about 10-15 minutes.

06/01/2023

What is the best time of day to exercise?

There is evidence that exercise is most effective at certain times of the day. After studying the work of athletes, scientists have concluded that exercise is most effective in the evenings. This is when your body temperature, heart rate, reaction and flexibility are optimal, so you can achieve better results with less effort, and your body is most adapted to the workout.

However, this does not mean that you should work out exclusively in the evenings. It is a question of your preferences and the availability of free time. Often people work out at a time when they have an opening in their day. Perhaps before breakfast or during their lunch break. Either way, it's better than not working out at all because of busyness during the "most appropriate" hours.

Intense exercise just before bedtime should be avoided, although exercises to increase flexibility and general body health (such as yoga) will do the trick. A set of gentle exercises in front of an open window and a warm relaxing bath will help you fall asleep faster and sleep more soundly.

04/01/2023

Perfect abs at home! 👍

Save it so you don't lose it 📌

❗ 1 step:
Sit on the edge of the couch, put your hands on the couch and straighten your legs in front of you (without touching the floor) and start bending your legs towards yourself and straighten them back and so 20 repetitions !!!

Step 2:
Let's lie on the floor, rest our head on the sofa, hold the edge of the sofa with our hands and raise our legs up to 90 degrees to the floor... repeat this exercise 20 times.

❗ Step 3:
Without changing your position, lift your legs off the floor and do the exercise bike (you put your legs in the air and as if you were pedaling)... Also 20 times. You can also take a break, but not for long 10-20 seconds.

❗ Step 4:
Lying still in the same position continue. Legs bent at the knees, and trying to reach the chest with the knees...doing wiggling movements, to the chest and back to the floor. Twenty movements !

❗ Step 5:
Change position. Feet on the couch, lie on the floor on your back. Hands together and reach hands to the knees and back. 20 times.

❗ 6 step:
Change position. Back to the position from STEP 2, hands holding the couch ... stand on the "candle" and make bending movements up and down with your legs, as if you were throwing or catching a ball. 20 times. Rest for 10-20 seconds.

❗ Step 7:
Lie on the back, leg on the sofa, arms behind head and make twisting movements, alternately left and right, so as to make the left hand (right hand) as close to the right (left foot) as possible. 20 times.

❗ Step 8:
Put your hands together in front of you without changing position, but now put your hands behind your right and left leg. 20 times.

27/12/2022

Simple Tips for Weight Watchers
(save it for yourself so you don't forget it!)

Losing weight does not mean not eating anything or limiting yourself in everything. It is important to choose the right foods, and to restructure your diet completely, rather than experimenting with diets.

1) Give up "fast carbohydrates. Try to eliminate the four main products from your diet as much as possible:
- sugar
- flour
- potatoes
- White polished rice.
By sugar is meant not only what they put in tea, but in general all products containing sugar - cakes, candies, candy, etc. "Flour" is anything that contains flour - bread, cakes, breaded meats. White polished rice is just as fast a carbohydrate. Choose darker types of rice instead - unprocessed. Potatoes, especially fried potatoes, are contraindicated for thin people.

2) If you want to lose weight, you must not starve. The body does not know why you are starving, and in order to keep you alive, it starts to store fat as a reserve. Do not give your body a reason to store fat - eat when you are hungry, but choose low-calorie foods.

3) If you are losing weight, your main food is vegetables. They are low in calories and rich in nutrients that help us look and feel good. The more colorful your plate, the healthier it is.

4) Don't try to lose weight fast - it's impossible. Those people who have managed to lose weight have spent months on it. Anything that goes quickly will come back just as quickly. After all, life does not end tomorrow, take your time.

5) Do not overdo it on the machines. You will build muscle mass, you will be tired, and you will be hungry even more. The best sport for slimmers is walking, long quiet walks, at least 4 km a day.

6) If you allow yourself bread or pasta (flour), it should be only from whole wheat flour. Whole-grain products are sold in the diet sections of supermarkets.

7) Don't skip breakfast. You still have time to spend extra calories during the day, but a big dinner at night will definitely be deposited as fat. Reschedule heavy meals in the morning, and in the evening try to eat as little calorie products as possible. If you allow yourself a cake or a piece of chocolate, eat them in the morning, in the morning.

8) Instead of mayonnaise and sour cream, dress salads with lemon juice and olive oil or natural yoghurt.

9) If you break out on unhealthy, greasy foods, such as fried breaded schnitzel, blot them with napkins to absorb the fat. This will reduce the caloric content. But it is better to exclude such foods from your diet altogether and replace them with stewed or baked meat.

10) Do not start your day with orange juice, as they do in Mexican soap operas. Freshly squeezed juices are very healthy, but fruit juices contain sugar, which is instantly digested. Drink vegetable juices in the morning, not fruit juices. It is better to drink fresh fruit juices 20-30 minutes after your workout.

11) Drink plenty of water, at least 6-7 glasses a day. Water, not tea or coffee.

12) Get regular massages.

13) Love life. Overweight is often just a consequence of the wrong attitude towards life, your fears and insecurities.

26/12/2022

Dried fruits!!! Useful sweets!

1.Apricots (apricots) - is a healer for the heart and blood vessels. A dried apricot has a lot of potassium and antioxidants. A dried apricot removes harmful cholesterol from the body. Dried apricots are useful for people with thyroid diseases and with diabetes.

2. pineapple. Dried pineapples are sources of potassium and magnesium, iron and zinc, B vitamins and fiber, useful for digestion. Also dried pineapples help to get rid of edema, give strength and improve mood. They help to quit smoking - the experience of many smokers suggests that such sweet snacks reduce cravings for smoking.

3.Eggplant. The most valuable property of this product is the ability to rid blood vessels of cholesterol plaques rather quickly, and in general to reduce the concentration of "bad" cholesterol in the blood. Eggplant contains a lot of copper, cobalt and manganese. These are quite rare elements that improve blood composition and help the spleen function. Eggplant also has enough iron, so they are useful for anemia. Eggplants contain a lot of potassium and therefore help eliminate excess fluid from the cells. Eggplants are used to lower blood sugar levels.

4.Bananas are a source of potassium needed by the heart, liver, brain, bones, teeth, but most of all, muscles. Each of us needs at least 1 g of potassium daily, while optimal daily requirement for adults is 3-4 g. Children also need potassium daily, in the amount of 16-30 mg per kg of weight. Lack of potassium in the body can cause dystrophy even with normal protein intake. Dried bananas are rich in natural sugar, which is easily absorbed into the bloodstream when digested. For the same weight, dried bananas contain 5 times more calories compared to fresh bananas. Banana contains the protein tryptophan, which is converted into serotonin. Serotonin improves mood, helps to relax and just feel happy.

5.Grapes (raisins) are useful to all without exception, especially the light ones, as they contain the maximum amount of potassium and a lot of phosphorus, which helps during the hard intellectual work, during exams. The use of raisins is a good prophylactic of periodontal disease.

6.Dried cherries increase the concentration and especially help those who have decided to quit smoking: the substances contained in cherries weaken ni****ne addiction.

7.Pear. The pear fruit contains unique essential oils, biologically active substances that can increase the body's defenses, resist infectious diseases, have anti-inflammatory effects and even fight depression. In dietary food for preventive and therapeutic purposes, pear is included in diseases of the heart, liver, kidney, diabetes, capillary permeability disorders.
Pear treatment can be carried out almost all year round, as the fruit when dried retains almost all the biologically active substances.
Compote from dried pears can get rid of stale colitis, as well as increase sexual activity.

8. dried melon has a good tonic effect, as well as diuretic, choleretic, anti-inflammatory, restorative, laxative, cleansing properties (externally cleans the skin, when ingested - the gastrointestinal tract and urinary system), improves blood formation processes, increases peristalsis, helps eliminate cholesterol from the body, normalizing effect on metabolism. In folk medicine, melon is prescribed to malnourished and anemic patients, with anemia and atherosclerosis. The melon is especially useful for those who have had liver disease and suffering from constipation.

22/12/2022

Basic nutritional principles

A side note 📌

🔶 Up to 12 you can eat anything, including light carbs but no more than 200 grams.
🔶 Sugar in any food up to 12.
🔶 Baked goods up to 15.
🔶 Fried food up to 15 (better to exclude it altogether)
🔶 No carbs after 18 (fruit only)
🔶 Starchy foods until 20. (potatoes, bananas)
🔶 Mayonnaise up to 20.
🔶 Protein before workout 2 hours (for those who want to lose weight from sports)
🔶 Don't eat 1-1.5 hours before and after your workout (for those who want to lose weight from sports)
🔶 Do unload once every 10 days MUST!

You can eat anything, but up to a certain time. Do not eat at least one hour before going to bed at night.

Basic principles of weight loss:
🔶 Measure and weigh yourself once in 10 days (before this day do unload)
🔶 Whether you have a workout today or not to do:
🔸 squats 50 times *2
Presses 30 times *3
🔸 bent-leg raises 30*3
🔶 Motivate yourself (e.g.: lose 2 kg - buy a watch)

21/12/2022

You too will soon have a perfect figure, a flat stomach, and a firm butt!
You are working on yourself, aren't you?

20/12/2022

Basic exercises that burn the most calories

Plank with resistance
An interesting exercise. Take the position known as the "plank". This position is usually used to do push-ups from the floor. The legs are straightened. You should do it on the floor. Put a towel under each leg. Try to walk around the room on your hands, your legs don't help. Repeat this "trip around the room" 3 times.
The calories burned in 1 approach is 12.

Lunges
Start in a standing position with your feet together. Then do one-leg lunge. Change legs in a jump, elbows bent at 90 degrees. Do as many times throughout the day as you can.
Calories burned are 12 per minute.

Plank with dumbbells
Assume the plank position. Rest your hands on the floor over dumbbells. Raise your arms alternately to your body, bending at the elbows. Hold for two seconds.
Burned calories - 15 per minute.

? Weighted squats
It's easy: hold dumbbells in each hand, squat, hold for 2 seconds and rise. Arms always bent at the elbows at 90 degrees, looking forward.
Calories burned are 14 per minute.

Plank with jumps.
Return to exercise Walking is not necessary. You should adopt a handstand. Knees pull up to the chest, making a jump and getting into a squat position. Then jump back to the "handstand" position.
The calories burned are 10 per minute.

19/12/2022

Stretching exercises

First, some useful tips for beginners.
1. Before stretching you need to warm up well (exercise bike, jump rope, running, etc.).
2. Stretching is not about pumping up muscles, you could be crippled for the rest of your life.
Some believe that you have to stretch until it hurts or there will be no result. In fact, the most important thing is constant practice (at least every other day), then the result will be.

All exercises should be performed in order without breaks, or with very short breaks if you really want to take a break.

Set of exercises
Exercise 1:
Place your legs shoulder-width apart, put your hands on your waist. Do left and right bends. 12 times.

Exercise 2:
Put your feet shoulder-width apart, hands around your waist - rotate your torso in a circular motion. 8 times to the left, 8 times to the right.

Exercise #3:
Put your feet shoulder width apart, hands behind your head - circular pelvic motion. Eight times to the left, eight times to the right.

Exercise #4:
Put your feet together, hands on your knees - circular rotations of the knees. 8 times to the left, 8 times to the right.

Exercise #5:
Bend one leg forward, hands at the waist - circular rotation of the leg bent in the knee. Eight times with one leg, then eight times with the other.

Exercise #6:
Put your feet together - bend forward. Perform 12 springy movements.

Exercise #7:
Putting the feet on a double shoulder width - forward bends. Perform 12 springy movements.

Exercise #8:
Lunge aside. Shift the body weight on the right leg, pull out the left leg, then change the position of the legs. 12 times.

Exercise 9:
Lunge to the left side - shift body weight to the left leg, stretch the right leg, turn the torso to the right by 90 degrees, shift body weight to the right leg, straighten the left leg, switch to a lunge forward position. 8 times to the left, 8 times to the right.

Exercise #10:
Lunge to the right side, left leg out. Turn your body to the right side, move into a lunge position. Do 8 times to the right side, then shift the body weight to the left leg and do 8 times to the left side.

16/12/2022

✨ Lovely girls, think about it! ✨
Great motivation! 💙

🔸 If I break my diet now, I will have to start all over again. But you can't live life multiple times, time is irrevocably gone, I don't have a chance to stop it. By breaking my diet, I'm wasting my life.

🔸 If I eat what I want, my life won't become happier. The taste of the food will be forgotten in a few seconds, and my body will not become healthier or more beautiful. On the contrary, after I eat it, I will be distressed, and I will be farther away from my goal. There is no objective reason to eat right now.

🔸 If I don't eat what I want, my life won't get worse. I won't starve to death, I won't pass out, nothing bad will happen at all. I have no reason to be afraid of not eating.

🔸 I am able to follow the rules of the diet, just as I do my normal daily activities. Dieting is one part of my life. If I am able to do everything else, I can handle it too.

🔸 Diet is very important to me. By breaking my diet, I'm hurting myself tremendously. I love and cherish myself and I deserve the best.

15/12/2022

Secrets of training for weight loss and lean body

1. It is impossible to lose weight magically if you do not eat less or burn more calories with physical activity. Count calories - you can only lose weight if you consume fewer calories than you spend.

2. Stop complaining and whining about how much you hate restricting your diet or exercising. You can either change yourself and your habits or stay the same. There is no other choice.

3. to lose weight and to keep the results you have achieved, you have to change your diet and your level of physical activity permanently. You will not be able to go back to your previous lifestyle, preserving your hard-earned body.

4. All programs aimed at losing weight (such as the "minus 60 system", the Atkins (Kremlin) diet, "spotty" and others) work according to the principle outlined in the previous paragraph. Some systems work better than others. Cutting carbohydrates ("low-carbohydrate diet"), or fats ("Kremlin", Atkins Diet) will lead to an overall reduction in the caloric content of the diet. Thus, even if the diet promises that you will not have to restrict your nutrition, you will do it one way or another.

5. Anyone who says they "don't eat anything" and can't lose weight is lying to themselves. Try to write down everything (every bite you put in your mouth) that you eat in a day for a week. Then calculate the calorie intake for each day and the number of calories you need to lose weight.

For 99% of people, the above guidelines will be enough to lose weight. Only if you are a competitive athlete who is trying to achieve maximum relief when your skin resembles paper and veins are visible all over your body, you may need something else (usually pharmacological support).

Fit body

12/01/2023

10/01/2023

06/01/2023

04/01/2023

27/12/2022

26/12/2022

22/12/2022

21/12/2022

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