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Как да съчетаем училището и фитнеса?

ByAdmin

дек. 29, 2013
училище / университет и фитнес

училище / университет и фитнесУчилището е едно от онези неща, които просто искаме да свърши.

А, когато това се случи, ни се иска да се върнем пак там.

Хм.

Последните години обаче забелязвам тендеция. Все повече и повече млади момчета и момичета започват да се интересуват от спортуване, фитнес тренировки, стрийт фитнес и др.

Най-честата причина е, желанието за усъвършенстване на структурата и способностите на тялото си. Разбира се, когато изглеждаме по-добре и се чувстваме по-добре. Тренировките спомагат за отпускане и разсейване от стреса. Дава Ви време през което не се налага да мислите за всичките отговорности които имате.

Един от най-големите проблеми по това време е училището. Много от учениците не успяват да съчетаят училището и времето за излизане с времето за тренировки. Най-честите проблеми пред тях са:

  • Липсата на подходяща храна по време на училищните часове.
  • Липсата на време за трениране.
  • Липса на пари.

Не е изненадващо.

Защото все пак това са и двете най-важни неща: храната и тренировките.

Нямам време за фитнес?

Най-добрият начин да успеете е като отделите време и структурирате времето си. Това е трудно, но с повече усилия, търпение и постоянство ще го постигнете. И то по-бързо от колкото очаквате. Просто не очаквайте да се случи от днес за утре.

Подреденото време ще ни помогне и в останалите области от нашето ежедневие. Когато има един по-ясен план за това какво и кога ще правим това означава по-малко суматоха и обърканост. По-малко стрес и напрежение през ежедневието.

До някаква степен на студентите, които трябва да ходят на лекции в университета ще им е по-трудно.

Но всичко е въпрос на приоритети. А вашата задача е да ги подредите според това какво е наистина важно за Вас.

Как да си подредим времето?

След като говорим за училище и фитнес, то ще се фокусираме над тях. Всеки ученик има няколко основни задължителни неща през деня, около които се насъбират и останалите дейности.

  • Училищни занятия – Защото няма как без да ходим на училище.
  • Домашни – Защото домашните са основна част от училището.
  • Храна – Още старите легенди на културизма, като Винс Жиронда са казвали, че резултатите зависят 85% от храната, която ядете. Това все още е така.
  • Тренировки – Защото трябва да създадете стимул за растеж на вашето тяло и мускули.
  • Задължения вкъщи – Защото такъв е животът.

Нека разгледаме една примерна подредба на времето през деня. В случая това е пример за ден в който имаме тренировка:

07:00 Ставаме и закусваме.
08:00-13:30 Отиваме на училище. Носим си една или няколко порции храна за да си осигурим нужните нутриенти за през деня.
14:00-14:30 Прибираме се от училище и обядваме. Правим кратка почивка.
15:30 Отиваме на тренировка.
16:30-17:00 Прибираме се вкъщи. Правим кратка почивка.
17:30-19:00 Правим необходими подготовки за храната за остатъка от деня, ако се налага. Подготвяме си храна и за следващия ден. Отделяме време за домашните и други задължения, които имаме.
19:00-20:00 Вечеряме.
22:00 Възможна втора вечеря преди сън.

През уикенда можете да отделите време за някои дейности, които биха могли да Ви спестят много време през седмицата.

Ето какво аз обичам да правя:

Събота и неделя най-често отделям няколко часа и приготвям повечето храни, които ще ям през седмицата. Така не губя време всеки ден да готвя и имам много повече свободно време през седмицата, което може да бъде прекарано в излизане с приятели или просто мързелуване.

А да не говорим и че винаги можете да помолите Вашите родители да Ви сготвят някоя здравословна манджа. Кой е казал, че трябва да вършите всичко сами. 😉

Всичко е въпрос на приоритети и цели.

Много често се отказваме още преди да сме започнали с тренировките и фитнеса, само защото всичко ни изглежда прекалено трудно.

Когато поставим нещата на черно на бяло и имаме един, дори, примерен график ще забележите, че нещата не са толкова невъзможни. Ще забележите малките пробойни, които ви губят времето и не ви дават нищо обратно.

Разбира се повечето ученици имат и други неща за правене, частни уроци, излизания и други задължения, но правилото е едно:

Подредете времето си, и ще имате повече от него!

Как да съчетаем храната с училището?

Вероятно всеки от вас знае, че храната, която се продава в училище, не е кой знае какво. Тя по принцип не е много подходяща и е доста спорно дали може да се нарече здравословна.

Въпреки че са вкусни всичките тези тостери, банички и всякакви други техни подобия са източник на нездравословни мазнини и са бедни на хранителни вещества.

Дори по-лошо.

Често са бедни и на белтъчини (протеин). А той е важен за хората които тренират. Всъщност е важен и за хората, които искат да отслабнат.

Храната е в основата на всичките ни резултати.

Независимо дали искате да покачите мускулна маса или да отслабнете, от храната зависи, колко добри ще са резултатите, които ще имате. Или съответно и липсата на резултати.

Най-добре е да се яде около 4-5 пъти на ден. Особено в училище това може да звучи като трудна задача, но не бързайте. Нещата са по-лесни от колкото Ви се струва.

Нека да направим кратък план на това как да се храним докато сме на училище:

Първо хранене: Закуска преди училище. Старайте се да е богата на хранителни вещества.
Второ хранене: Закуска по време на голямото междучасие. Можете да си носите храна в раницата.
Трето хранене: Обяд. За хората, които имат часове до обяд, това е лесна стъпка. За тези, които имат часове и до късния следобед е препоръчително да си носят със себе си още една порция храна.
Четвърто хранене: Хранене след тренировка. Предимно храна, която бързо се усвоява от организма Ви. За по-добро възстановяване и резултати.
Пето хранене: Вечеря. Не прекалявайте и не се опитвайте да се тъпечете прекалено. Ако обичате да похапвате, правете го сутрин. Така има по-добър шанс храната, която хапвате да бъде изгорена и използвана от тялото.

В зависимост от предпочитанията Ви, можете да подберете храната, която ще ядете в училище. Храни, които са много подходящи за из път или за хапване на вън са:

  • Ядки (Фъстъци, орехи, бадеми, лещници и др.)
  • Омлети, варени яйца.
  • Протеинови бисквити, барове и др. (За предпочитане – домашни.)
  • Протеинови шейкове.
  • Плодове и заленчуци.
  • Ако имате кутии за храна и сте склонни да ги вземете с вас, това може да увеличи изборът и менюто Ви.

Разполагате с малък бюджет?

Един друг наболял проблем е, че фитнеса и вискоч свързано с него може да излезе доста скъпо.

Това не е задължително вярно.

Здравословният начин на живот, тренировките и консумирането на здравословна храна богата на хранителни елементи не винаги излизат скъпо.

Студентите навярно ще имат по-големи проблеми с финансите от колкото учениците, но това пак зависи от семейство до семейство.

Когато започнах да тренирам за първи път, ще се изненадате, ако Ви кажа с колко пари преживявах на месец. Но това е друга тема.

Ако не разполагате с много пари, това не означава, че нещата стават невъзможни. По-скоро означава, че ще трябва да планирате храната си и всичко останало много по-добре, трябва да следите цените и да си правите сметката много добре.

Примерно за да мога да следя парите, които харча за храна всеки месец си създадох калкулатор в койтто вписвах от коя храна колко ям на ден, каква е цената на порция и какви хранителни елементи получавам от храните. Така успоредно със средните ми разходи за храна следях и макротата си.

Има много достъпни начини да тренирате и да се храните с малък бюджет и да имате прогрес.

  • Трениране у дома или на площадка в парка.
  • Покупка на храни на едро.
  • Избягване на храненето от ресторанти, закусвални и др.
  • Приготвяне на храната вкъщи.
  • Купуване на по-големи количества храна, когато е в промоция.

Качество преди количество

Запомнете, качеството на Вашата тренировка и храната, която консумирате са най-важните фактори за постигането на резултатите, които желаете.

Ето няколко важни съвета, които можете да следвате за да балансирате училището фитнеса и здравословния начин на живот:

  • Изградете си ясен план и график. Графиците ще Ви позволят да бъдете на едно съвсем друго ниво. Ще бъдете по-ефективни и фокусирани.
  • Създайте си рутина. Нека този начин на живот се превърне в навик.
  • Не забравяйте, че сънят е от голяма важност за това, как вашето тяло се възстановява след тренировките. Вярно, някои хора успяват и с по-малко сън, но на повечето от нас са нужни около 7-8 часа качествен сън за доброто функциониране на тялото.
  • Намерете си човек със същите цели. Това да имате тренировъчен партньор, понякога, е безценно. Взаимно ще се държите отговорни и ще се мотивирате, когато на другия не му е ден.
  • Обърнете внимание на малките неща, които Ви губят времето. Ако имате 30 минути, какво избирате да правите? Браузване във интернет или подготовка на здравословна храна? Всичко е до приоритети.
  • Оптимизирайте времето, което прекарвате във фитнеса. Качеството на тренировките преди всичко. Не забравяйте, че никой не е казал, че трябва да тренирате всеки ден. Намерете упражненията и тренировъчната програма, която работи най-добре за Вас.
  • Мултитаскинг. Опитайте се да комбинирате различни неща. Примерно можете да конвертирате записките си или уроците си в аудио файл, който да слушате по пътя към фитнес залата.
  • Оптимизирайте времето, което прекарвате готвейки или вършейки други задължения. Така ще имате повече време и ще се изненадате, как накрая вършите много повече за много по-малко време.

Помнете, че всеки път, когато Вие се откажете от тренировката, някой друг не го прави.

Каквото и да си говорим, след един дълъг ден в който сте свършили много и сте се потрудили винаги ще се чувствате много по-щастливи и успели, от колкото, ако просто се приберете и изкарате деня в леглото.

Помнете, че всичко, което правите сега ще Ви изведе много напред пред всички останали.

By Admin

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693 thoughts on “Как да съчетаем училището и фитнеса?”

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