Fitness: tips and free programs

This time it is decided that you really want to get back in shape!

But how do you do it? Where should I start? How long does it take?
If you are currently reading this article, you are probably asking a lot of questions and you do not quite know it what to do to get back in shape.

Whether you are a man or a woman, you can start one training, even after 40 or 50 years.

In this article I explain the 4 pillars in Fitness, and offers a standard food program as well as free sports programs.

The 4 pillars of fitness

Successful fitness rests on these four basic pillars.


Hippocrates said, "Let food be your only medicine."

This Greek doctor understood more than 2000 years ago the importance of food for to be in shape and in full health.

Your fitness will therefore above all go through a balancing food, so you can give your body all the nutrients it needs to function properly.

If you need to lose weight, you can follow a balanced diet, using only a small calorie deficit each day so your body can draw on fat stores.

Be careful! I strongly recommend against drastic diets that make you lose 10 kg in 2 weeks … This type of diet will exhaust you physically and mentally and will not give you good results in the long run.

10 nutrition tips to get back in shape.

Here are my tips for healthy eating, and get in shape quickly:

  • Distribute your macronutrients properly: proteins, carbohydrates and lipids.
    Proteins are present in meat, fish, eggs …
    Carbohydrates are found in cereals, legumes, fruits and vegetables …
    Lipids are found in oils, oilseeds, avocados, etc.
    I recommend the following breakdown: 25% protein, 40% carbohydrates and 35% lipids.
  • Choose lean protein sources.
    Some protein sources like fried pork are very fatty and contain a lot of saturated fatty acids.
    Be sure to choose lean protein sources such as white fish, egg white or lean meat (pork tenderloin, veal, chicken breast, etc.).
  • Select sources of low glycemic index carbohydrates.
    A food with a high glycemic index quickly raises blood sugar levels.
    Your body will therefore need to store some of this directly available energy to return to normal blood sugar levels.
    Generally, part of this sugar will be stored as fat.
    To avoid this process, select sources of low glycemic index carbohydrates such as vegetables, whole grains or even fruits.
    > Discover the table of foods with the glycemic index.
  • Choose unsaturated fatty acids over saturated fatty acids.
    You will mainly find these types of fats in your diet.
    Unsaturated fatty acids should make up about 80% of your fat intake, compared to only 20% maximum for saturated fat.
    So be sure to choose your fat sources right! To do this, use good cooking oils such as olive oil or coconut oil, and consume oilseeds every day.
  • Eat enough dietary fiber.
    You should eat between 25g and 30g of fiber every day. For this you need to consume foods rich in fiber such as fruits, vegetables or whole grains.
    The fibers will allow good bowel penetration and are very satisfying (ideal if you are always hungry …)!
  • Choose whole and natural foods.
    Always follow this rule when shopping. You should avoid buying products that have been treated as much as possible, as this has greatly changed the vitamins and minerals present in these products.
    So remember to eat mainly fresh and whole products: meat, fish, eggs, vegetables, fruits, rice, quinoa, avocado, almonds …
    If most of the food you buy is in canned goods or bags, you are on the wrong track …
  • Drink water.
    Our body consists mainly of water, and good moisture is important to keep fit and allow our body to function properly.
    Drink at least 1.5 liters of natural water per day and avoid soda or industrial fruit juice.
    In addition, drinking water will help you lose weight faster.
  • Take time to cook.
    You need to make your own meals from fresh food.
    For this you can block some time each day, or prepare all meals on Sunday for the week for example.
    In any case, avoid cooked meals that usually contain a lot of salt and sugar.
    You should build balanced meals and not skip meals, especially breakfast, which is by far the most important meal of the day.
    > Discover a whole week of healthy breakfasts.
  • Use proper cooking methods.
    Cooking can ruin your food and transform a dietary food into a food you need to avoid to lose weight.
    For example, a zucchini will be rich in water, vitamins and minerals. But if you fry it, most vitamins and minerals will be gone, and your zucchini will be rich in saturated fat …
    Favorable soft cooking methods such as steam cooking or low temperature oven.
  • Drink tea.
    Slimming tea is definitely the beverage that has the most health benefits.
    Personally, I love to drink Food Spring infusions to detoxify my body and make me feel better.

Respect these 10 points every day for your fitness and you will feel better day by day.

Fitness food program: a typical day

Here's a week of exercise food program:

These types of days will bring you around 1700-1800kcal with a good distribution between the various macro nutrients.

Of course, it's important not to eat the same thing every day, but to vary your diet as much as possible to take advantage of the benefits of all foods and avoid deficiencies.

Physical activity

free exercise program

A sports program is one of the main pillars of Fitness.

Playing regular sports has many health benefits and will allow you to lose weight faster thanks to a higher calorie expenditure.

If you have never practiced sports, you may want to start with a weight loss program first, before embarking on some more intense workouts.

If you want to go a little further, here's mine free exercise programs which I recommend you to discover:

If you would like a customized sports fitness program, please contact me directly.

Frequently asked questions about sports for fitness

How many times do you have to do sports per week to exercise?
It all depends on your basic level, but I recommend a minimum of 3 sessions per week.
However, make sure you are active every day by incorporating at least 30 minutes of walking into your daily routine (1 hour is ideal).

How is post-natal conditioning done?
The months after birth are especially difficult to get back into sports. You must first revive the perineum thanks to Kegel exercises before you can resume a more sustained sporting activity.
I strongly recommend that you consult a health professional to do all these exercises properly.

Can we start fitness at home, or should we definitely go to the gym?
You can start the program perfectly at home, even without equipment!
All you need above all is a good dose of motivation to maintain the program over time …

If you have any other questions about fitness, feel free to leave a comment at the bottom of this article.


sleep for fitness

Sleep is important for staying healthy and for taking on all the tasks you have planned for your day.

In addition, regular physical activity requires good physical shape, and therefore good sleep.

> I invite you to discover my 14 tips and tricks for sleeping well.


spirit of fitness

Who doesn't know the phrase "a healthy mind in a healthy body"!

Exercise applies on the physical level with food and sports, but also on the mental level!
This is important for optimal well-being, but also for better health.

I strongly recommend you to include yours training meditation sessions.
To do this, you do not have to become a Buddha or go to a temple.

Many applications are available today to practice meditation at home, just a few minutes a day.
If you are interested, I invite you to discover the Petit Bambou website which offers easy meditation programs to set up.

You now know the 4 essential pillars Fitness.
Of course, all of this advice would have to be used diligently and in the long term to have a real impact on your physical condition, your health and your mind.

Don't wait for the perfect time to start yours trainingbecause there is nothing …
Start by removing a bad habit every day and replace it with a good one.

If you want one customized training program, please feel free to contact us directly.

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