It is important to get these nutrients from nutritionally rich foods, which means fruits, vegetables, quality meat, fats, nuts, legumes, cereals, fish, eggs, dairy products, mostly, and a smaller portion may be biscuits, chocolate, what whatever the will. How much smaller? Well about 10-20% of the total intake.

In addition to the food itself, it is important to pay attention to the intake of fluid, ie. water. Water is essential to our body, it is a new purifier of the same, it gives us energy. The amount of water you need on a daily basis depends on really many factors. First of all, from the temperature of the environment we are in, it is certain that in January in Moscow or Cuba you will not have the same need for fluid intake. Water intake also depends on daily activities as well as intensity. Depends on gender, body composition. The current recommendation of ACSM is that it be 1 liter of fluid for every 23kg of body weight. So a 70kg woman should bring in about 3l of fluid.

The rule for sufficient fluid intake applies especially to all those who exercise, and that is to all of you who read this.

Do not go thirsty for training, let alone thirst for training, and of course after workout make up for lost fluid, which is lost through sweat and breathing.

Once you have regulated your diet, you have to create a mini-frame plan to decide what you will do and how you will exercise. Don't be a slave to some systems and the thought that only a certain type of activity has an effect and that (as I hear it most often) you have to kill yourself from exercise to have the same effect. It is somewhat true that exercise should be more intense than daily activities, but it is far from imitating, for example, training athletes.

As a recreational athlete, it is enough to exercise three, four to five times a week for 45-60 minutes. You need to make a plan that you can accomplish over a long period of time. Just because you want and can currently exercise every day does not mean that it will be viable in the future.

Every activity in which we move the body, activate the muscles, have a faster breathing and after which we feel beautiful is excellent and satisfying. It can be swimming, it can be running, dancing, ballet, it can Pilates, weightlifting, bajs, skates. Whatever you love and whatever you do with pleasure. You should not wait for that moment to go to training and exercise because of that feeling, not to get prepared all day for something boring and tiring, because that is the only way to lose weight. When you think that way, you will never reach your goal permanently. You may be able to lose weight, but as soon as you do, you will stop exercising because it is logical that you will not do something that you do not like. Then over a period of time the pounds will accumulate again and there you are again at the beginning. Of course, this is not only in the form of pure water, we also receive fluid through food. But here we have an exception too, imagine a woman who is 70kg and 15% fat, as well as a woman who has the same 70kg but 30% mass, their water needs will not be the same. More muscle, more demand and more water. How do you say you lack water in your body? In addition to the classic feeling of thirst, there is also a feeling of dry lips, headache, weakness, dizziness as well as a darker color of urine, ie. yellow color.

Of all the signs, the first is dry mouth and yellow urine, which are improved by water intake, while if a headache, dizziness and muscle weakness occurs, then rest is needed as well as salt and a little sugar, ie. make an isotonic beverage. The easiest way to keep up with your daily water intake is to drink bottled water so you have very clear proof of how much you have drunk.