Proper nutrition and exercise

Why is it so important to combine physical activity and proper nutrition?

Good physical activity is crucial in enhancing physical and mental health as well as proper nutrition. The gym routine that people are used to has been replaced by the challenge of home-based training, in which the vast majority of people don’t have the equipment they use in their programs. Another obstacle in staying at home is resisting excessive enjoyment of sweets, which are known for serotonin – the happiness hormone that helps us deal with stressful situations.

If you are a beginner or you have experience in exercising, choose a set of basic exercises, which will minimize the risk of injury and get the desired results with the appropriate number of repetitions. We all know the basic exercises that affect the most important muscle groups such as squats, lunges, push-ups and crunches.


Proper nutrition for gaining abs

It is well known that abs, besides the gym, are made in the kitchen. Despite the workouts, physical activity is at a reduced level than the one we are used to, so the daily calorie intake should also be adjusted. You can calculate your daily calorie requirements by the following formula:


Men – (10 x bodyweight in kg) + (6,25 x height in cm) – (5 x age) + 5

Women – (10 x bodyweight in kg) + (6,25 x height in cm) – (5 x age) – 161


The result is multiplied once more depending on the frequency of physical activity:

X 1.2 if you don’t exercise at all

X 1.4 if you exercise 2-3 times a week

X 1.5 if you exercise 3-4 times a week

X 1.9 if you exercise every day


The number of calories you get reduce to your current goal – maintaining or losing weight. Due to the high level of proteins, 7g per 100g of product, Ribella hummus with pumpkin seeds can be your ally when it comes to a proper nutrition, whether it’s for maintaining or reducing body weight. It contains low levels of carbohydrates and the combination of all macronutrients makes it excellent meal replacement that will make you feel fuller for longer periods. A three-egg omelette could be a great quick pre-workout meal and essential fuel for all your daily physical activities. When the omelette is cool enough, spread 50g of hummus, grate half of the carrot, fold and serve with a cup of yoghurt which is also a natural source of probiotics. A meal like this contains 470 calories, of which 24,8g of protein, 25,1g of fat and 10g of carbohydrates.

Enjoy! 😊


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