Mediterranean diet and jogging to pass the costume test
Article on an interview with our personal trainer Mirko Cantone published on April 5, 2007 in the best-selling newspaper in Sardinia ("L'Unione Sarda")
The secret to weight loss? "Eat five times a day: your metabolism is kept high and you get less hungry for the next meal".
It goes without saying that the five meals must be simultaneously measured and healthy, and you need to keep an eye on calories and fat. Otherwise the opposite effect is achieved inexorably.
Mirko Cantone explains this, thirty-eight years old, from Cagliari, a personal trainer profession. One who with the nightmare of the costume test (that of others obviously) goes to a wedding. »In the pre-summer period I work a lot, they contact me mainly men, he admits. On the other hand, in the year in which even the Michelin man decided to lose weight ("the overweight does not sell, " the tire brand administrators explained) it is the case to run for cover. Men to eliminate handles and pump the pectorals, women to fight with oversized thighs and buttocks.
Small tricks
The race
If you focus on running to burn fat quickly, you need to clarify some aspects.
«The best fund to run on is always the athletics track: it's made for that. Land and asphalt are also good, but it depends on the person: I do not recommend the land for older and less trained people, because the risk of retirement or injury is high. The asphalt is hard, but at least it is regular. Instead I would completely exclude the sand ».
How long does it take to get results? "You can start with twenty minutes and then gradually increase".
Heart
A heart rate monitor can be useful for jogging and weight loss
In addition to jogging, a bike ride or a swim is also good, while the hugely popular football hides some risks: "I saw more people get injured because of soccer and boxing, " says Cantone. It also recommends the purchase of a heart rate monitor to monitor heart rate. «So you can get the maximum result. Keeping the beat at a constant frequency, which varies for every age, burns more fat.
75 the magic number
The magic number? 75% of the result obtained by subtracting one's age to 220. For a forty-year 135 beats per minute (75% of 220 minus 40). Keeping your heart rate at this speed for half an hour, running or cycling, you quickly reach your fitness. And what about the power supply?
Mediterranean diet
«The Mediterranean diet is always the best. I recommend making 5 small meals to keep your metabolism high. Our body is like an oven: by keeping it constantly running, even more fat is burned. Obviously we need to keep the quantities and calories under control. The diet that gives the fastest results is the dissociated one: carbohydrates (pasta, rice, potatoes) should be eaten in the morning, when the metabolism is higher. Proteins (meat, fish, legumes) in the evening. Wine or beer? «Better the water» replies Cantone. Not only during meals, but also when doing sports. «Water is the best supplement. The ideal is to drink in moderate amounts, but repeatedly. For women it is even more important because hydration helps to combat cellulite ". Any water or one in particular? "They are advertising phenomena, all waters are good. And if you really want a glass of wine a day you can drink ".
Michele Ruffi
