U//F Iecm

NuIriIicnc|
/::e::menI
Grcup MemLer::
8unccc, Jc:e
De Verc, Jc:e
/Ih|eIe DcIc
N/MES: /|ferez, /:egurccc, Cucic,
Dcri|cg, Dec, Ercnzc, Gc|cing, KenneIh,
Mecinc, Mencczc, Muri||c, Ncrrc, Feyeg,
Fc:c|e:
SEX: Mc|e cnc Femc|e
SFCFI: Icekwcncc
/GE: 1 - 21
USI Iiger Jin:, Senicr Men: cnc Wcmen:
SpcrI ChcrccIeri:Iic::
Icekwcncc
lI i: chcrccIeri:ec Ly high-inIen:iIy
cncercLic ccIiviIy
/ercLic encurcnce i: reuirec Ic c::i:I
wiIh reccvery
Ircining
Ircining fcr Icekwcncc primcri|y invc|ve:
Ihe ceve|cpmenI cf Iechniue cnc
IccIic:.
/Ih|eIe: :penc Iime prccIicing incivicuc|
:euence: c: we|| c: :pcrring.
Icekwcncc fccu:e: cn Ihe ceve|cpmenI
cf Ihe minc c: we|| c: Ihe Lccy
CcmpeIiIicn
/ Iypicc| LcuI curing c Icekwcncc
ccmpeIiIicn ccn:i:I: cf Ihree 2 minuIe
rcunc: wiIh 1-minuIe re:I LeIween ecch
rcunc.
CcmpeIiIcr: u:uc||y ccmpeIe 3-5 Iime:
cver c cne-ccy pericc in crcer Ic recch
Ihe finc|: cf IcurncmenI:.
/Ih|eIe: ccmpeIing in c :erie: cf LcuI: in
c IcurncmenI :iIucIicn hcve Ihe pcIenIic|
Ic :Ire:: ccrLchycrcIe cnc f|uic :Icre:.
Fhy:icc| ChcrccIeri:Iic:
Icekwcncc i: he|c in weighI ccIegcrie:,
ciming Ic mcIch cppcnenI: cf rcugh|y
euc| cLi|iIy.
McinIcining |cw Lccy fcI |eve|: enhcnce:
cn cIh|eIe: cLi|iIy Ic mcve uick|y cnc
prcpe| Ihe Lccy Ihrcugh :pcce c: uick|y
c: pc::iL|e
NuIriIicn l::ue:
8ody Fot Leve|s & 8ody We|ght
Issues
Mcny Icekwcncc cIh|eIe: fccu: cn
mcinIcining c |cw Lccy fcI
NuIriIicn pcIIern: ccn ec:i|y fc|| inIc c
cyc|e cf :evere fccc re:IricIicn |eccing up
Ic c ccmpeIiIicn, fc||cwec Ly Lingeing
cfIerwcrc:.
Ihi: cyc|ing ccn |ecc Ic :wing: in Lccy
mc:: {weighI) cnc Lccy fcI |eve|:, c: we||
c: fci|ure Ic cchieve nuIriIicnc| neec: in
Ihe |cng-Ierm.
Ihe Ircining DieI
/Ih|eIe: wi|| geI Ihe mc:I cuI cf ecch
Ircining :e::icn if Ihey cre cceucIe|y
fue||ec cnc hycrcIec.
Ihe cieI :hcu|c ccn:i:I cf nuIriIicu:
ccrLchycrcIe:, mccercIe cmcunI: cf |cw
fcI prcIein cnc fruiI: cnc vegeIcL|e:.
Mec|: cnc :ncck: :hcu|c Le Iimec cver
Ihe ccy Ic c||cw Ihe cIh|eIe Ic fue| up
Lefcre ecch Ircining :e::icn, cnc refue|/
reccver cfIerwcrc:.
CcrLchycrcIe-Lc:ec :ncck: cre Ihe Le:I
chcice curing |cng Lreck: {1-2 hr:)
Excmp|e: cf prccIicc| :ncck: inc|uce fruiI
cnc ycghurI, c Lcw| cf cerec|, cnc Icc:I
wiIh c mi|k :mccIhie cr hcI mi|k crink.
30-0 min: cfIer Ircining, :ncck: wiIh 50 -
100 grcm: cf ccrL: cnc c :curce cf
prcIein i: c gccc chcice fcr c reccvery
cic
Feccvery :ncck: :hcu|c Le ccmLinec
wiIh f|uic Ic rep|cce cny f|uic |c:I curing
Ihe :e::icn.
/Ih|eIe lnIerview DcIc
8Ml
NcI cn cccurcIe inciccIcr cf prcper
nuIriIicn in cIh|eIe: cue Ic |ecn mu:c|e
mc::.
D8W
/cIuc| weighI cnc D8W ccmpcri:cn: cre
mccI fcr Ihe USI Iecm c: Ihe cccch hc: c
|imiIec pcc| cf cIh|eIe: cnc 5 wI
ccIegcrie: Ic fi|| per |ineup.
Ihe cccch cecice: whcI wI
Ihe cIh|eIe: :hcu|c fighI cI,
Ihe cIh|eIe: cre u:ec Ic
wI cyc|ing.
Cc||ecIive 7mccrcnuIrienI
ci:IriLuIicn
7 CHC ci:IriLuIicn = 4.7 { CHC inIcke i:
wiIhin Ihe reccmmencec: 0-57)
7 FFCI ci:IriLuIicn = 1.457 {FFCI i: ncI
wiIhin Ihe reccmmencec: 10-157)
7 F/I ci:IriLuIicn = 1.47 {F/I i: wiIhin
Ihe reccmmencec: 20-257)
lncivicuc| 7mccrcnuIrienI
ci:IriLuIicn reccmmenccIicn:
Neec mcre FFCI - Dcri|cg, /|ferez
Neec mcre CHC - Fc:c|e:, Ercnzc, Mecinc
Neec mcre F/IS - Dcri|cg, Feyeg, Dec,
KenneIh, Mencczc, Gc|cing
Neec |e:: FFCI - Fc:c|e:, Dec, /:egurccc
Neec |e:: CHC - Dcri|cg, Feyeg, KenneIh,
Mencczc
Neec |e:: F/IS - Fc:c|e:, Ercnzc, /|ferez,
Mecinc, Muri||c
$o|es
neec |e:: prcIein
neec |e:: ccrL:
neec |e:: fcI:
neec mcre
prcIein
lnIerview Cue:Iicn: cnc
Exp|cncIicn:
WhcI i: ycur Ircining cieI
Mcre CHC
/nc|y:i:
DieI :hcu|c ccmpc:e cf 0-57
CcrLchycrcIe:, 10-157 FrcIein, cnc 20-
257 FcI:
F/I
CHC
CHCN
/nc|y:i:
Hec|Ih Fi:k fcr Ihc:e wiIh High FrcIein
DieI::
lncrec:e LDL preci:pc:ing Ic HecrI
ci:ec:e:
SIcIe cf KeIc:i:
Kicney FrcL|em:
C:Iecpcrc:i:
WhcI cc ycu u:uc||y cc 30
minuIe: cfIer Ircining cr
ccmpeIiIicn
Ic Fe:I cnc EcI i: Ihe Le:I chcice
GcIcrcce, WcIer, cnc Gc" fccc:
Gc fccc:: CcrLchycrcIe:
/nc|y:i:
NuIriIicn fcr reccvery
Ihe cIh|eIe: kncw IhcI in ccciIicn Ic f|uic:,
cne mu:I c|:c Icke ccrLchycrcIe: cfIer
phy:icc| ccIiviIy
WhcI i: ycur f|uic inIcke curing
Ircining cnc ccmpeIiIicn
Ihe cIh|eIe: crink wcIer Lefcre, curing,
cnc cfIer phy:icc| ccIiviIy cnc in Ihe righI
cmcunI:
Dc ycu ever experience
mu:c|e crcmp: curing Ircining
cr ccmpeIiIicn
Ihey rcre|y experience mu:c|e crcmp:
/re ycu Icking cny viIcmin
cnc minerc| :upp|emenI:
ViIcmin:
Ic prcvice whcI mighI ncI Le cLIcinec
Ihrcugh Iheir cieI:
DieI: |cck cr cre ceficienI in vegeIcL|e: cnc
fruiI:
/re ycu Icking prcIein/cminc
ccic :upp|emenI:
Nc, Ihe:e mighI ccu:e Ihem
unccnIrc||cL|e weighI gcin
Ihe cIh|eIe: cre pre:enI|y
Irying Ic:
Lc:e WeighI
Ic ccmpeIe in c ce:irec ccIegcry
WhcI meIhcc{:) cre ycu u:ing
Ic |c:e cr gcin cr mcinIcin
weighI
Ihey ecI |e::
Ihey c|cim IhcI mere|y ecIing |e:: i:
effecIive in cecrec:ing Iheir weighI
Ihe fccI IhcI Ihey cchieve Iheir reuirec wI
ccIegcrie: prcve: Ihi:
/re ycu Icking cny IcL|eI{:) Ic
he|p ycu recuce ycur weighI
Nc
/re ycu geIIing cceucIe
:|eep { - 8 hcur:)
Ye:
Dc ycu :mcke
Nc
Ihe cIh|eIe: hcve nc vice:
Where cc ycu geI ycur
nuIriIicn infcrmcIicn
Ihe cIh|eIe: geI: Iheir infcrmcIicn frcm
cccche: cnc Iheir frienc:
FeccmmenccIicn::
EcI mcre fruiI: cnc vegeIcL|e:
Dc ncI :kip mec|:, Ihi: mcy |ecc Ic Linge-
ecIing
Decrec:e in prcIein Ic cecrec:e Ihe ri:k
cf ceve|cping ci:ec:e: re|cIec Ic cn
exce:: inIcke cf prcIein, fcr Ihc:e wiIh
high prcIein cieI:
EcI mcre CHC in:Iecc
Feference
hIIp://www.cu:pcrI.gcv.cu/ci:/nuIriIicn
Ihcnk ycu fcr ycur
cccpercIicn