Sports enthusiasts girls is the tiresome search for the perfect matching sports bra may already be familiar , beginners should soon make her acquaintance : A sports bra should be in sports always there to ensure that everything stays in place . Finding the right sports bra, but is not so easy : Depending on the size of your chest, your stature and the sport that you play , very different models may be appropriate. But why do you need any special sports bra and can not just use your normal bra ?
That's why you need a sports bra
In sports your breasts are exposed to a different strain than in everyday life: Running around the breasts to move an average of 8.5 cm at every step, as the running magazine " Runner's World " reported - which gives around 84 meters per kilometer gelaufenem ! The female breast but does not have its own muscles or a holding corset : it consists of glandular tissue and fat. This results in the train and strain loads acting on the surrounding skin and the connective tissue of the breast up and down movements. This can lead to micro- injury and even cracks in the skin and connective tissue without sports bra. This can result in chest pain and even sagging breasts . These developments do not occur immediately after a run round on , but only after years - beautiful but they are not characterized . A sports bra can prevent or at least alleviate significantly , because it offers your chest significantly more maintenance and support.
That has your sports bra can
Not surprisingly, then, is that the best possible maintenance is the most important function of sports bras . In addition, it is crucial that the sports bra tight, but still comfortable sitting , feels comfortable on the skin and sweat well transported to the surface of the fabric , so you do not after a short time 're soaking wet . Depending on the sport also come in different cuts for you question. Stop , cut , comfort and breathability are thus the crucial key figures in the sports bra purchase. In terms of maintenance and support function to decide two factors : firstly, the size of your chest, on the other hand , the sport of your choice.
So you can find the perfect sports bra
Generally speaking, the larger and heavier your breast , the more maintenance should offer your sports bra. In terms of sport, the burden of your workouts over the necessary support level of your sports bras decides . Meanwhile , a distinction is up to four different levels of intensity :
Low Support (yoga , pilates, gym )
Middle Support ( Nordic walking, Zumba , Ballet )
Strong Support (tennis, badminton, ball sports )
Extra Strong Support (running, Martial Arts )
In addition to the strength and thickness of the material to decide the width of the carrier and the cut in a sports bra with how good the grip. The classic bra that can be front or back hook up and comes with straight beams , provides the interface fro less stability than a sports bra with racerback or crossed straps , but can be useful for example in very large breasts , because it is easier to put on than completely closed models . Do you buy your first sports bra , you should definitely try on different models , so you have to compare it to . A sports bra should have as few seams and these should not scrub . Also in the material, it just takes revenge on longer sport units , if it is not smooth, smooth and soft. Ideally, your sports bra comes from without metal bracket at very large sizes up bars can not always be avoided .
The right care for your sports bra
Finally, your sports bra should also be sure to wash off - eventually you sweat during exercise and accordingly should the bra after a later than two sports units see a washing machine from the inside. Caution : You should in no case use fabric softener! This can enforce and adhere the fine , breathable performance fabric . The fibers are structured so that the welding may leak outside . This fabric softener but does a fine film on the fabric , so this function is impaired - that is true for any kind of functional clothing ! Show off your sports bra usually wash at 30 ° C in the fine stage , some sports bras keep even 40 or 60 ° C . To care enough a liquid color detergent , if you like, may from time to use a disinfecting additive to get rid of unpleasant odors .
Can a sports bra actually look good ?
Meanwhile, the answer to this question to happiness " Yes " . The days of black and white pabulum are over - now the joy of colors and fancy cuts has also been introduced in the sportswear. Admittedly, the selection in the smaller sizes is much greater , which is probably related to the fact that sports bras rather hold without closure and Vests with built-in bra cups the smaller reliable. However, in recent years, the variety of models has significantly improved fortunately in all sizes. Some models are so pretty that many a she even wears in everyday life.
The perfect sport
The New Turbo Diet article from weightloss3.com
The New Turbo Diet
Take as many other women each year before your figure trim in time for the beginning of spring with a balanced diet program in the form . But the weeks go by and you have to realize that you short -before- scarce diet forces the upcoming bikini season once again into one. " Such radical diets indeed bring quick results , but in the long run they have the opposite effect ," warns Professor George Love , the inventor of the " car diet" .
" Permanent Dieting only works without going hungry ," he explains . This is due to the limbic system ( reward center ) in our brains . Upon food waiver of this area of the brain becomes unbalanced and it is increasingly being emptied out the appetizing hormone ghrelin . This increases the calorie intake and you take automatically . If you have little time and still want to lose weight effectively , you should go to the " car diet" .
The Turbo food combining was developed at the Ludwig Maximilians University of Munich (LMU ) and has helped to date several thousand participants at their ideal weight. " The targeted composition of the meals , the body burns 16 hours a day love handles - so take up to five kilos in two weeks ," promised Adam and advises: " Keep to the weight only if you are on even after dieting keep the basic rules . "
WHAT IS REALLY NEW ?
In the " Car Diet" is an ingenious combination of low-carb and low-fat diet. "K " stands for carbohydrates, "F" for fat and "Z" for snacks. These devices play an important role in losing weight : Carbohydrates and fat can not be eaten together , regular snacks guarantee a long lasting feeling of fullness and prevent cravings.
The program works on a simple schedule : In the morning until noon , there is only dishes with carbohydrates and low in fat ( low fat ) . In the evening , the carbohydrates are on the ban list , as opposed to good fats and protein (low carb ) .
Dick Wheeler Duo : A crispy croissant, a fragrant pizza or a piece of cream cake : No other food combination seems so delicious as those from sugar and fat. " And nothing is more harmful for your figure ," warns Prof. Adam . If both nutrients simultaneously recorded , the organism falls first on the rapidly utilizable sugars , which is used for energy.
The blood sugar rises , the pancreas secretes abundant whereupon insulin. The ironic thing : In this state, no fat to be burned , but is stored in a direct way in the depots on belly and hips.
Eat to the beat of the internal clock
For years, biologists Chrono confirm that the ability to utilize certain nutrients is controlled by our biological rhythms . Who knows how his metabolism works , the individual meals but can vote on it .
" The burning of sugar usually takes four hours to utilize fat, the body needs about six hours ," explains the expert diet and recommends after breakfast or lunch four , after dinner at least eight hours with the next meal . wait " In between are allowed only neutral snacks that keep your metabolism going. "
Always nice at the beginning: Professor George shares his diet in two phases: the low-fat and low-carb phase. For breakfast and lunch, carbohydrates provide energy. Fatty food may only be in the evening and never in combination with carbohydrates on the plate ( see box below).
LEAN ME THE CAR PRINCIPLE
Low-Fat Phase: From morning to noon , everything is permitted , which is hardly fat contains : bread, jam , cereal , low-fat dairy products ( 0.1 percent fat ), rice , potatoes or noodles and snacks such as fruit, salad and vegetables. After lunch, followed by a pause of at least four hours until the insulin has dropped again . During this time, only snacks without fat or carbohydrates ( plain yogurt , raw vegetables ) are allowed.
Low- carb phase : Dinner consists of foods that contain fat and protein but no carbohydrates contain : fish, meat, eggs, dairy products , oil, avocado , nuts and legumes. A large serving of salad and vegetables provides plenty of satiating fiber. Should then wait at least eight hours before the next meal. As long as it takes , until the fat is completely digested.
THE CROWD MAKES
So the ideal nutrient distribution should look in the respective phases : In a low-fat meal is carbohydrates and neutral filling foods (salad , vegetables) are in balance . The plate of a low-carb meal is occupied three-quarters full with saturated makers , 25 percent remain for fish, meat and cheese.
Success guarantees : that the car method works , the Munich researchers have now demonstrated in a study. " Due to the time-separated absorption of nutrients fat storage is prevented ," said Adam . " Provides a meal only carbohydrates can not start a new fat will be stored . After a fatty meal are no carbohydrates available , fat What Foods is instead burned. " To which nutrient group belong and which days they are suitable phase , are shown in the tables at the end of the article .
THE LOW-FAT PHASE
breakfast
After getting up the energy accumulators are empty and must be filled with a carbohydrate-rich breakfast. Good choices include whole grains , cereals , cereal or fruit . The fiber contained boost the metabolism and saturate long lasting. For dairy products such as cheese or yogurt should be set to low fat versions .
LIME - RASPBERRY CREAM CHEESE WITH
250 grams of raspberries • 200 grams of cottage cheese (maximum 0.8 per cent fat ) • 1 tablespoon honey or maple syrup • 1 tablespoon lime juice • some mint leaves
Wash the raspberries and pat dry. Half of puree . The cream cheese with lime juice mix , stir in the raspberry puree. Garnish with mint leaves and the remaining raspberries. Per serving : 130 calories , 1 gram of fat , 15 grams protein, 12 grams carbohydrates
DRINKING MÜSLI
500 ml apple juice • 5 tablespoons corn flakes • 1 small Galia melon • 150 grams of fat yoghurt ( 0.1 percent fat ) • 2 tablespoons honey
Apple juice with cereal flakes heat and allow to swell for five minutes. Melon in half and scrape out the seeds . Peel the halves and cut into pieces. Flesh , flakes mixture and yogurt Puree . Sweeten with honey and pour into two glasses. Per serving : 300 calories , 1 gram of fat , 8 grams protein, 60 grams of carbohydrates
Lose weight the car diet fig cereal WITH ORANGES
2 tablespoons spelled flakes • 75 ml skimmed milk ( 0.1 percent fat ) • 2 dried figs • 1 orange • 200 grams of fat yoghurt ( 0.1 percent fat )
Soak ten minutes spelled flakes in milk. Cut the figs into small cubes . Orange peel , free from the white membrane and the flesh into cubes. Give orange and fig cubes to the spelled flakes and mix with yogurt. Per serving : 170 calories, 1 gram of fat , 9 grams protein, 31 grams carbohydrates
THE LOW - FAT PHASE PART 2
lunch
With a portion of high-quality carbohydrates you stay fit and energetic until the evening. Do continue on the Low-Fat principle. Important: Keep the portions rather small. When insulin levels are not dropped until dinner , save every gram of fat you then consume.
SHRIMP RISOTTO
200 grams shrimp • 60 grams onion • 1 clove garlic • 150 grams of celery • 0.5 Literl vegetable stock • 150g risotto rice • 1 tablespoon white wine vinegar • salt • pepper • 1/2 teaspoon grated lemon • 2 sprigs of basil
Wash shrimp and clean thoroughly . Peel the onions and garlic and chop finely . Clean and cut celery into thin slices. Something Heat vegetable broth in a saucepan and fry the shrimp , then remove . Onions , garlic , celery and rice stew . 1/3 of the broth pour , let it boil . Again 1/3 of the broth and vinegar and leave to swell for 20 minutes. Add salt and pepper . Garnish with shrimp , lemon zest and basil. Per serving : 330 calories, 1 gram of fat , 20 grams protein, 60 grams of carbohydrates
BROCCOLI WITH CHICK PEAS
Salt • 300 grams of broccoli • 120 grams of chickpeas ( canned) • 1 red onion • 10 Dried Tomatoes • 4 stalks basil • 3 tablespoons white balsamic vinegar • Pepper
Broccoli in 1/8 liters of salt water until al dente three minutes. Drain, taking care to collect the cooking water . Drain them in a colander . Peel onion and chop finely with the dried tomatoes. Cut basil into strips. Balsamic vinegar with 2 tablespoons of the cooking water , salt and pepper together . Mix vegetables and basil to the sauce and season to taste . Per serving : 86 calories, 1 gram fat, 5 grams protein, 13 grams carbohydrates
Lose weight the car diet potato soup with croutons
1 bunch greens • 300 grams floury potatoes • 1 onion • 1 clove • 600 milliliters vegetable stock • 50 grams cream cheese ( 0.1 percent fat ) • salt • pepper • 2 slices of bread • 1/ 2 bunch chives , chopped
Wash, clean and chop the greens and potatoes. Onion peel, insert the clove. Heat 100 milliliters vegetable stock in a pot. Sauté vegetables and the onion , then add the potatoes. Deglaze with the remaining broth and simmer for even 15 minutes. Remove onion and puree the soup finely . Stir in cream cheese and season with salt and pepper. Bread into small cubes and fry in a pan . Sprinkle chives over the soup. Per serving : 170 calories, 0.5 grams of fat , 8 grams protein, 32 grams of carbohydrates
dinner
The last meal of the day should be comfortable as possible without carbohydrates. For this, you no longer need to be quite as strict with the fat content of the ingredients. Plenty of vegetables and fresh salad saturate protein-rich meat, fish or cheese also crank up the nighttime fat burning. The sooner you then go to bed , the longer holds the " Slim in his sleep " in effect.
AVOCADO SALAD WITH MOZARELLA
1 ripe avocado • 1 Eslöffel lemon juice • 8 cherry tomatoes • 1 teaspoon capers • 100 grams of mozzarella cheese • 1 teaspoon balsamic vinegar • 1 tablespoon olive oil • salt • pepper • 1 pinch of chili powder • 1 clove garlic • 1/ 2 bunch basil
Avocado cut in half , remove core and cut the flesh into thin leached columns. Immediately sprinkle with lemon juice . Wash the tomatoes and blanch with boiling water. Then divide mozzarella. With avocado columns and tomatoes on plates . For vinegar , oil, salt , pepper and chili powder stir a dressing and distribute it. Garnish with basil leaves plucked , capers and thinly sliced garlic slivers . Per serving : 355 calories, 33 grams fat, 12 grams protein, 4 grams carbohydrates
TUNA WITH TOMATOES AND Zucchini
150 grams of tuna fillet • 5 sprigs of rosemary • 1 organic lemon • 2 cloves garlic • 2 teaspoons olive oil • 200g courgettes • 200g cherry tomatoes • 200g green beans • Salt • Pepper • 2 sprigs of basil • 1 handful of black olives
Rinse fish and cut in half . Finely chop the rosemary . Wash lemon, grate the peel , squeeze out the juice . Both mix with half of the rosemary . Peel and press a clove of garlic , stir in a teaspoon of oil. Turn the fish over it and let stand for 30 minutes. Wash zucchini, beans and garlic and cut into slices. Wash the tomatoes . The second clove of garlic , peel and dice. Zucchini, beans and garlic in a frying pan . Season with salt, pepper and remaining rosemary. Insert and heat tomatoes. Fish fry on each side two minutes , season with salt and pepper and place on the vegetables. Cover and cook for ten minutes at low heat. Garnish with basil and olives. Per serving : 330 calories, 24 grams fat , 20 grams of protein , 8 grams of carbohydrates
Chicken Curry Chicken Curry
1 inch fresh ginger • 1 onion • 1 clove garlic • 1 organic lemon • 1 teaspoon curry paste • 300 grams of chicken breast (organic) • 1 tablespoon clarified butter • 2 tablespoons soy sauce • 200 grams of unsweetened coconut milk • salt • 6 Thai basil leaves • 1/2 red chili pepper • 1/2 shallot
Peel and chop ginger, onion and garlic. Wash lemon, rub half of the bowl , squeeze out the juice . Mix everything with curry paste. Cut chicken into strips and fry in hot ghee . Remove , drain fat. Give soy sauce in the pan, aufköcheln short. Half of the coconut milk stir . Add curry paste and cook for two minutes remaining coconut milk . Lemon juice , mix , stir in chicken , season with salt and let it all again to be really hot. With Thai basil , chili and shallots fine strips garnish. Per serving : 250 calories, 9 grams fat, 35 grams protein, 7 grams carbohydrates
HOW TO REMOVE THE NEXT
Strict separation : Try also continue , carbohydrates and fat do not eat together. This reliably prevents you gain after completing the diet.
Enjoy welcome: From now on, it comes to maintain the current weight. Therefore, minor compromises in food are allowed. Treat yourself sometimes a piece of cake or a chocolate bar if you feel like it . Permanent bans stir up cravings, instead of preventing it.
Food away from home : The restaurant should you rely on low carb, so you are always on the safe side. Choose steamed fish or fried steak with a saturating salad or vegetable side dish. In bread, pasta , rice or potatoes , you should hold back better.
Regular weigh only those who per week turns once on the scale, retains control . If you notice that you start to rise again , watch for some time exactly to the separation of fat and carbohydrates - until you are satisfied with your weight again .
Weight- loss3.com : What distinguishes the car from the conventional food combining diet ?
Prof.Dr.George : The Automotive diet is a successful combination of low-fat and low-carb principle. Both forms are considered individually relatively unbalanced and thus almost impossible to maintain over a long period of time. However, in combination, they provide the body but with all the necessary nutrients and direct the metabolism automatically in the direction of ideal weight.
What is special about your method?
Unlike other diet programs you have to include in the automotive diet neither calories nor calculate fat or carbohydrate amounts . You can ( almost) eat anything you like, just have to be careful not to eat fat and carbs together.
How do you explain the rapid weight loss success?
The nutrient composition is adapted to the own biorhythm. As a result, the body is at least 16 hours on a low carb level. During this period, is particularly effective burning fat.
What do you think are the biggest mistakes you lose weight?
Many people believe that they would decrease automatically when they eat less. Such resolutions , however, can hold a maximum of three days and not lead to success. Therefore snacks play a very important role. If they are composed of the right nutrients , prevent cravings and increase motivation .
And your tip for those who want to lose weight faster ?
It's simple: increase energy consumption ! This is only possible with adequate exercise . It is important that you can not the body overwhelmed, three times a week for half an hour loose jogging is ideal.
THE MOBILE FOOD TABLE
LOW-CARB
A yellow dot: These foods are very well suited for the low-carb phase.
Two yellow dots: These foods are particularly rich in fat and should be consumed in the low-carb phase in moderation.
LOW-FAT
A green dot: These foods are very well suited for the low-fat phase.
Two green dots: These foods provide simple carbohydrates or sugar and should be consumed in the low-fat phase in moderation.
NEUTRAL
Oranger point: These foods you should eat all day in between.
F + K
Yellow-green dot: These foods provide fat plus carbohydrates - rarely, better not eat.
weightloss3.com
Light cookies enjoyment
No fear of calorie bombs! Enjoy the Christmas time culinary to the fullest and still keep your desired figure. We have great low calorie cookie recipes, which of course does not give up taste.
The holiday season is a delight for all senses and that's what they want too. However, many fragrant delicacies can be not only a sweet tooth hearts beat faster , but often the pointer of the balance. Who sets but baking biscuits rather to the tradition of spices as on meaty ingredients , can savor the magic of Christmas without remorse. And that is the secret recipe of the collection " Slim bake " .
Cookies with taste explosion
Whether sesame apple macaroons , mango cookies or pink spice sheets , the cookies creations are low in calories , yet intense flavor . Because the author Elisabeth Fischer puts great emphasis on natural ingredients , low in sugar and fat, the use of whole wheat flour, low-fat dairy products and yeast dough .
That certain something gives her recipes liberal use of fruits and spices such as ginger, coriander and nutmeg. Ingredients that make a waiver of butter mountains and masses of sweet sugar easily .
weight loss before and after
Ayurvedic Diet
This diet is based on the Indian health teaching about 3500 years old . According to Ayurveda, the human being is a unity of body , mind , behavior, and environment.
In every human act three vital energies ( doshas ) : Vata , Pitta and Kapha. These three forces determine the health of the people . In overweight usually the earth Dosha Kapha is too pronounced . There are also metabolic waste , called Ama . They arise when the metabolism is overwhelmed by the food supply . Targeted detoxification diets , fasts and full body massages from Ama build . Yoga and meditation exercises complement an Ayurvedic detox cure.
The Ayurvedic diet is composed mainly of salad, vegetables, milk and dairy products, oil and ghee (clarified butter). Meat , fish and eggs are allowed in moderation. Abspeckwillige should also avoid alcohol and rather enjoy hot water or herbal tea.
Still, in the teaching of Ayurveda no strict dogma. Abspeckwillige should enjoy every meal and bear in mind that they make with the food intake the balance of body , mind and soul.
benefits
Exotic spices make the unusual recipes into a culinary delight . Well, the high share of raw food - dietary fiber , vitamin and mineral intake is covered . The preoccupation with one's own body and nutrition , relaxation techniques and massage also lead to a more relaxed attitude to their own body and motivate them to do something for your health.
disadvantages
In principle, does not harm the Ayurvedic diet - but it is not scientifically proven. From today's nutritional point of view some features of this diet program are difficult to understand , such as pure clarified butter for breakfast. For western people, this is also very unusual. A terrific weight loss success is not likely to occur. Slightly more sports would be a useful addition to the holistic approach .
Some Ayurvedic Guide spread the false statement that ghee ( butter fat) contains no cholesterol. Other allegations are from a medical nonsense , such that the body can not use raw or fermented fruit that overnight in the digestive tract.
In general, the Ayurvedic diet is more suitable for an entry into a new life philosophy as an effective , sensible diet.
Atkins Diet
The recommendations of the Atkins diet , named after its inventor, Dr. Robert Atkins, based on the assumption that our body needs carbohydrates to burn fat. If no carbohydrates present, sets the fat in the diet to not .
Carbohydrate-rich foods such as bread, potatoes and pasta are considered " fattening " and may not , therefore, are on the menu . Bacon, sausage , cheese and fish , cream and eggs on the other hand , there are an unlimited amount . These should drink plenty Abspeckwillige . Alcohol is also allowed.
benefits
For once, really feast and still be slim: When the Atkins diet can you eat without counting calories. This also applies to the high-fat foods , which are usually regarded as Figure enemies. Fat quickly saturates , although not long term. Protein , however brakes the hunger term . Previous studies showed that overweight people with the Atkins method quick weight lost in the first few weeks and months than with a low-fat Western diet . After twelve months, both groups had equal but decreased a lot. A study by the Stanford University School of Medicine, which was published in 2007 , the Atkins diet also certified (initially) good weight-loss effects : In a comparison with other diets lost the subjects who abspeckten according to Atkins, the most weight . Contrary to expectations also improved their cholesterol levels and blood pressure. Downer of protein diet: Although the Atkins group initially lost a lot of weight especially , they took in the second half of the study again stronger than the other three groups. So they had in the first half year lost 5.9 kilos on average , but at the end of the weight loss was only 4.5 pounds.
Apple Cider Vinegar Diet
Sour is slim - at least if you believe the proponents of apple cider vinegar diet. When the pounds fall , albeit at not on vinegar, but at the balanced mixed diet of this method.
The apple cider vinegar diet, which is propagated among others by Joachim Angerstein , primarily based on the rules of a reduced-calorie mixed diet . The food , cooked with apple cider vinegar every day may not exceed more than 1200 calories. Permits are primarily low-fat products, fruits , vegetables and whole grains. The diet is combined with lightweight fitness exercises.
benefits
Since apple cider vinegar affects digestion , it can support weight loss . This is especially true for people who produce too little stomach acid. Sensibly dosed movement makes the Abspeckwilligen aware that for losing weight requires both a healthy diet and a planned training program .
disadvantages
Without reduced caloric intake , the apple cider vinegar diet brings little. The ultimate weight loss is not due to the vinegar, but to the sensible, balanced meal while on the diet . Who takes only apple cider vinegar drinks to be dispensed with entirely and the mixed diet , risking malnutrition . In susceptible individuals, the sour taste is also proposing easy on the stomach and causes nausea.
weightloss
Lose weight with reason
In the " Lose weight with reason" everything is allowed : carbohydrates , protein, and even fat , but only in reduced amounts . The composition of the food is usually different than usual : about 50 to 55 percent of the daily amount of energy to cover carbohydrates, 30 percent fat and 15 to 20 percent protein .
advantages:
During the diet is not about to quickly lose weight , but to keep this also . In the long term - with a higher calorie intake - it is well balanced and easy to maintain. Due to the variety of food the diet is never stale and boring. Deficiency symptoms do not threaten .
Since it is not easy to switch the diet step by step, there is advice and assistance on site, by mail or Internet . In addition , the participants of this diet can share their experiences and encourage continue.
Providers include Volker poodle of the University of Göttingen with its " Pfundskur " and the program " Lose weight with pleasure " , the independent health advice eV ( UGB) in Giessen and the magazine " Brigitte " .
cons:
A consistent diet requires perseverance and the will to learn about the basics of healthy eating. Cooking according to the recipes of the diet is often time consuming. Quick success is not guaranteed.