{"id":287172,"date":"2017-05-28T07:51:00","date_gmt":"2017-05-28T05:51:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=287172"},"modified":"2023-09-08T09:01:19","modified_gmt":"2023-09-08T07:01:19","slug":"lauren-simpson-antrenament-alimentatia-interviu","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/lauren-simpson-antrenament-alimentatia-interviu\/","title":{"rendered":"Lauren Simpson &#8211; planul de antrenament, alimenta\u021bia \u0219i interviul cu aceasta"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/lauren-simpson-antrenament-alimentatia-interviu\/#Lauren_Simpson_si_planul_ei_de_alimentatie\" title=\"Lauren Simpson&nbsp;\u0219i planul ei de alimenta\u021bie\">Lauren Simpson&nbsp;\u0219i planul ei de alimenta\u021bie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/lauren-simpson-antrenament-alimentatia-interviu\/#4_motive_pentru_care_femeile_ar_trebui_sa_se_antreneze_cu_greutati_cum_face_Lauren\" title=\"4 motive, pentru care femeile ar trebui s\u0103 se antreneze cu greut\u0103\u021bi, cum face Lauren\">4 motive, pentru care femeile ar trebui s\u0103 se antreneze cu greut\u0103\u021bi, cum face Lauren<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/lauren-simpson-antrenament-alimentatia-interviu\/#Lauren_va_sfatuieste_cum_sa_va_mentineti_sanatatea_si_sa_fiti_in_forma_in_timpul_calatoriilor\" title=\"Lauren v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 men\u021bine\u021bi s\u0103n\u0103tatea \u0219i s\u0103 fi\u021bi \u00een form\u0103 \u00een timpul c\u0103l\u0103toriilor\">Lauren v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 men\u021bine\u021bi s\u0103n\u0103tatea \u0219i s\u0103 fi\u021bi \u00een form\u0103 \u00een timpul c\u0103l\u0103toriilor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/lauren-simpson-antrenament-alimentatia-interviu\/#Lauren_Simpson_si_pregatirea_ei_pentru_competitie\" title=\"Lauren Simpson \u0219i preg\u0103tirea ei pentru competi\u021bie\">Lauren Simpson \u0219i preg\u0103tirea ei pentru competi\u021bie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/lauren-simpson-antrenament-alimentatia-interviu\/#Lauren_Simpson_%E2%80%93_interviu\" title=\"Lauren Simpson &#8211; interviu\">Lauren Simpson &#8211; interviu<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"color: #666666;\">Lauren este un model de fitness ce provine din Australia. Cu siguran\u021b\u0103 <strong>a\u021bi v\u0103zut deja \u0219i voi fotografiile ei<\/strong>, care sunt peste tot pe internet.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">P\u00e2n\u0103 \u00een prezent, a dus un stil de via\u021b\u0103 foarte activ. \u00cenc\u0103 din copil\u0103rie a f\u0103cut un stil de fotbal Australian, numit Soft Football. O perioad\u0103 a vie\u0163ii sale a fost <strong>subponderal\u0103&nbsp;<\/strong>combinat cu multe ore de antrenamente cardio \u015fi m\u00e2ncare nes\u0103n\u0103toas\u0103<\/span><span style=\"color: #666666;\">. Din cauza c\u0103, la acel moment, nu cuno\u0219tea bine nutri\u021bia, <strong>nu \u00een\u021belegea semnifica\u021bia alimentelor<\/strong> \u0219i nici nu \u0219tia cum o pot ajuta. Corpul ei era for\u021bat la limite maxime cu un aport alimentar minim. Lauren \u0219i-a dus <em>\u201enebunia pentru fitness\u201c<\/em> la o extrem\u0103 nes\u0103n\u0103toas\u0103. La acea vreme, a avut o viziune foarte<strong> distorsionat\u0103 asupra corpului \u0219i a produselor alimentare.<\/strong><\/span> <span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eDrumul meu difer\u0103 de pove\u0219tile de succes clasice pentru pierderea \u00een greutate. Nu sunt cineva care a avut o problem\u0103 cu excesul de greutate. Am experimentat extrema opus\u0103. <strong>Am fost slab\u0103, epuizat\u0103<\/strong> \u0219i obsedat\u0103 de aspectul corpului meu. \u00cen cele din urm\u0103 am pl\u0103tit cu pre\u021bul s\u0103n\u0103t\u0103\u021bii mele. Schimbarea mea a fost de la o fat\u0103 slab\u0103 \u0219i nes\u0103n\u0103toas\u0103 la o femeie puternic\u0103, <strong>\u00eencrez\u0103toare \u00een sine \u0219i plin\u0103 de via\u021b\u0103<\/strong>.\u201d <\/em><span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Anul na\u0219terii<\/strong>:&nbsp;1990<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>\u00cen\u0103l\u021bimea<\/strong>:&nbsp;170 cm<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Greutatea<\/strong>:&nbsp;58 kg<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Originea<\/strong>:&nbsp;Sydney, Australia<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Dragostea ei pentru fitness a condus-o chiar pe podiumul concursurilor INBA Sydney Super Bodies \u0219i INBA Southern Cross Championships, unde <strong>a c\u00e2\u0219tigat locul \u00eent\u00e2i.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eSchimbarea mea <strong>a durat 18 luni, cu foarte mult\u0103 munc\u0103 grea.<\/strong> Scopul meu principal a fost s\u0103 fiu cineva \u00een industria fitnesului, cineva care este capabil s\u0103 schimbe vie\u021bi \u00een \u00eentreaga lume. Vreau s\u0103 reu\u0219i\u021bi \u0219i voi s\u0103 face\u021bi acela\u0219i lucru. S\u0103 v\u0103 ar\u0103t c\u0103 <strong>\u0219i voi pute\u021bi realiza orice v-a\u021bi propus.<\/strong> Dac\u0103 \u00eencepe\u021bi s\u0103 munci\u021bi, s\u0103 ave\u021bi \u00eencredere \u00een proces \u0219i s\u0103 fi\u021bi consecventi, ve\u021bi vedea rezultatele. Vreau s\u0103 v\u0103 invit s\u0103 ave\u021bi o mentalitate deschis\u0103, s\u0103 seta\u021bi noi limite, s\u0103 rupe\u021bi aceste noi frontiere \u0219i s\u0103 ridica\u021bi greut\u0103\u021bi! <strong>Pute\u021bi avea succes. Pute\u021bi reu\u0219i.<\/strong>&#8220;<\/em><\/p>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lauren_Simpson_si_planul_ei_de_alimentatie\"><\/span>Lauren Simpson&nbsp;\u0219i planul ei de alimenta\u021bie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Masa 1: <\/strong>Friptur\u0103 din carne de vit\u0103, nuci, spanac \u0219i afine.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Masa 2:<\/strong> Piept de curcan, nuci macadamia, ciuperci \u0219i amestec de legume verzi.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Masa 3:<\/strong> Biban barramundi, avocado \u0219i amestec de legume verzi.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Masa 4:<\/strong> (\u00eenainte de antrenament): Piept de pui \u0219i orez alb.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Masa 5:<\/strong> (dup\u0103 antrenament): B\u0103utur\u0103 cu proteine \u0219i fructe.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Masa 6:<\/strong> Piept de curcan \u0219i cartofi dulci.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Potrivit lui Lauren, \u00een acest&nbsp;<\/span><span style=\"color: #666666;\">timp, corpul uman<\/span><strong style=\"color: #666666;\"> are nevoie de mai multe substan\u021be nutritive<\/strong><span style=\"color: #666666;\">. \u00cen general, putem spune c\u0103 macronutrien\u021bii ei se \u00eempart \u00een<\/span><strong style=\"color: #666666;\"> 30% proteine, 30% gr\u0103simi \u0219i 40% carbohidra\u021bi<\/strong><span style=\"color: #666666;\">. De obicei, consum\u0103 carbohidra\u021bi \u00eenainte \u0219i dup\u0103 antrenament.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Alimenta\u021bia ei \u00eenainte de antrenament este format\u0103 din surse de \u00eenalt\u0103 calitate precum: proteine \u015fi glucide complexe, pe care&nbsp; le consum\u0103 <strong>cu aproximativ 60-90 de minute \u00eenainte de antrenament<\/strong>. Orezul alb l-a ales datorit\u0103 absorb\u021biei sale rapide. <\/span><em><span style=\"color: #666666;\">\u201e\u00cen timpul antrenamentului folosesc greut\u0103\u021bi destul de mari, astfel \u00eenc\u00e2t \u00eemi asigur\u0103 suficient\u0103 energie, care m\u0103 ajut\u0103 s\u0103 ating performan\u021ba maxim\u0103.\u201c<\/span> <span style=\"color: #ff6600;\">[2]<\/span><\/em><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Imediat dup\u0103 antrenament consum\u0103 o b\u0103utur\u0103 cu proteine.<\/span><em><span style=\"color: #666666;\"> \u201ePrimind proteine <strong>\u00een termen de<\/strong> <strong>30 de minute dup\u0103 antrenament<\/strong>, \u00eencepe procesul de regenerare, a nivelului de glicogen muscular din mu\u0219chi, \u0219i astfel se reduce febra muscular\u0103 \u0219i ajut\u0103 la regruparea fibrelor musculare, prin urmare cre\u0219terea masei musculare. Am constatat c\u0103 pentru mine,<\/span> <a title=\"zer izolat\" href=\"http:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">zerul izolat<\/a> <span style=\"color: #666666;\">este <strong>cel mai bun \u0219i mai rapid pentru absorb\u021bie \u0219i recuperare.<\/strong>&#8220;<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Chiar \u0219i dup\u0103 antrenament, corpul meu accept\u0103 mai multe glucide, cu surse de proteine de \u00eenalt\u0103 calitate. De obicei folosesc \u00een alimenta\u021bie orezul brun datorit\u0103&nbsp;<strong>con\u021binutului ridicat de fibre<\/strong>, care ofer\u0103 corpului o senza\u021bie de sa\u021bietate pentru mai mult timp.<\/span> <em><span style=\"color: #ff6600;\">[2]<\/span><\/em><\/p>\n\n\n\n<p><em>\u201eM\u0103n\u00e2nc s\u0103n\u0103tos \u0219i variat, m\u0103 antrenez din greu \u00een sala de sport, dar nu uit rolul important al odihnei \u0219i echilibrului vie\u021bii.\u201c <span style=\"color: #ff6600;\">[1]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_motive_pentru_care_femeile_ar_trebui_sa_se_antreneze_cu_greutati_cum_face_Lauren\"><\/span>4 motive, pentru care femeile ar trebui s\u0103 se antreneze cu greut\u0103\u021bi, cum face Lauren<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">Lauren \u00eencurajeaz\u0103 femeile s\u0103 se antreneze cu greut\u0103\u021bi \u0219i <strong>s\u0103 nu asocieze antrenamentele cu cele ale b\u0103rba\u021bilor. <\/strong>Femeilor nu trebuie s\u0103 le fie team\u0103 de cre\u0219terea musculaturii, comparativ cu b\u0103rba\u021bii.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\"><strong>1. Sl\u0103bitul:<\/strong>&nbsp;corpul arde calorii \u00een timpul \u0219i dup\u0103 antrenament. Masa muscular\u0103 mai mare arde mai multe calorii. Cresc\u00e2nd masa muscular\u0103 treptat, ardem mai multe calorii, chiar \u0219i atunci c\u00e2nd nu ne antren\u0103m.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>2.&nbsp;Definirea corpului<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>3. Puterea:<\/strong>&nbsp;dep\u0103\u0219irea puterii proprii este incredibil de motivant\u0103!<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>4. Beneficiile s\u0103n\u0103t\u0103\u021bii:<\/strong>&nbsp;antrenamentele sunt benefice pentru \u00eent\u0103rirea oaselor, care ajut\u0103 la combaterea osteoporozei \u0219i amelioreaz\u0103 durerile articulare.<\/span>&nbsp;<span style=\"color: #ff6600;\"><em>[3]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lauren_va_sfatuieste_cum_sa_va_mentineti_sanatatea_si_sa_fiti_in_forma_in_timpul_calatoriilor\"><\/span>Lauren v\u0103 sf\u0103tuie\u0219te cum s\u0103 v\u0103 men\u021bine\u021bi s\u0103n\u0103tatea \u0219i s\u0103 fi\u021bi \u00een form\u0103 \u00een timpul c\u0103l\u0103toriilor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">C\u0103l\u0103toriile sunt o alt\u0103 pasiune pentru Lauren, care \u00een mod regulat merge \u00een excursii \u00een str\u0103in\u0103tate. Faptul c\u0103 \u00ee\u0219i acord\u0103 timp liber pentru c\u0103l\u0103torii,&nbsp;<strong>nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 se deconecteze de la stilul ei de via\u021b\u0103 s\u0103n\u0103tos.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6 sfaturi de la Lauren pentru alimenta\u021bie \u00een timpul vacan\u021belor:<\/h3>\n\n\n\n<p><span style=\"color: #666666;\"><strong>1,<\/strong>&nbsp;&nbsp;\u00cen bagajul de m\u00e2n\u0103 s\u0103 v\u0103 \u00eempacheta\u021bi c\u00e2teva alimente pentru o gustare \u00eenainte, \u00een timpul \u0219i dup\u0103 sosire. Eu de obicei \u00eemi \u00eempachetez <strong>o pung\u0103 cu&nbsp;nuci, batoane proteice, fructe, <\/strong>de exemplu un m\u0103r sau o banan\u0103 \u0219i fulgi de ov\u0103z, peste care torn ap\u0103 fiart\u0103.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>2,<\/strong>&nbsp;Nu exagera\u021bi cu fiecare mas\u0103, conteaz\u0103 foarte mult echilibrul. Nu rata\u0163i p\u00e2inea fran\u021buzeasc\u0103 sau pizza italian\u0103, dar ave\u021bi grij\u0103 cu m\u0103rimea por\u021biilor. Consuma\u021bi m\u00e2nc\u0103ruri s\u0103n\u0103toase \u0219i u\u0219oare, cum ar fi salatele, carne cu legume \u00een timpul zilei, dac\u0103 ave\u021bi \u00een plan seara s\u0103 m\u00e2nca\u021bi desert. Utiliza\u021bi regula 80\/20. <strong>80% sunt produse s\u0103n\u0103toase \u0219i 20% produse alimentare independente. <\/strong><\/span><span style=\"color: #ff6600;\"><em>[4]<\/em><\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>3,<\/strong>&nbsp;Nu consuma\u021bi toate caloriile \u2013 de\u0219i adora\u021bi cocktail-urile, ele <strong>sunt pline de zah\u0103r! <\/strong>Consuma\u021bi cocktail-uri, dar dac\u0103 este posibil, alege\u021bi b\u0103uturi cu mai pu\u021bine calorii, cum ar fi&nbsp;<\/span>ap\u0103<span style=\"color: #666666;\">, sifon, suc de l\u0103m\u00e2ie sau vin proasp\u0103t<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>4,<\/strong>&nbsp;Este mai mult dec\u00e2t probabil ca uneori sa lua\u0163i masa \u00een ora\u015f, unde exista o varietate de baruri sau restaurante. \u00cencerca\u021bi s\u0103 v\u0103 alege\u021bi cele mai <strong>s\u0103n\u0103toase op\u021biuni<\/strong>. Cele mai multe restaurante o s\u0103 v\u0103 preg\u0103teasc\u0103 carne la gr\u0103tar cu legume sau cu salat\u0103. Cere\u021bi proteine <strong>la gr\u0103tar sau preg\u0103tite la aburi,&nbsp;<\/strong>cu legume fierte&nbsp; sau la gr\u0103tar.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>5,<\/strong>&nbsp;\u00cen magazinul cu produse alimentare s\u0103 v\u0103 cump\u0103ra\u021bi <strong>o gustare s\u0103n\u0103toas\u0103, <\/strong>&nbsp;cum ar fi fructe, nuci sau batoane m\u00fcsli, pe care le pute\u021bi lua \u00een bagaj pentru a le avea mai t\u00e2rziu.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>6,<\/strong> \u00cen bufetele hotelului pentru micul dejun \u00een loc de p\u00e2ine \u0219i cereale care con\u021bin zah\u0103r, s\u0103 v\u0103 alege\u021bi ceva s\u0103n\u0103tos cum ar fi ou\u0103 sau fulgi de ov\u0103z.<\/span><em><span style=\"color: #ff6600;\"> [4]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Pe site-ul s\u0103u, Lauren recomand\u0103 s\u0103 efectua\u021bi <strong>antrenament HIIT al \u00eentregului corp de cel pu\u021bin 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103,&nbsp;<\/strong>chiar \u015fi<strong>&nbsp;<\/strong>\u00een timpul concediului.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">A\u015fa&nbsp;<strong>arat\u0103 antrenamentul s\u0103u de intensitate mare din timpul concediilor<\/strong>:<\/span><\/p>\n\n\n\n<p>\u2022 30&nbsp;flot\u0103ri<\/p>\n\n\n\n<p>\u2022 30&nbsp;s\u0103rituri din ghemuit<\/p>\n\n\n\n<p>\u2022 30 alpini\u0219ti&nbsp;(mountain climbers)<\/p>\n\n\n\n<p>\u2022 30 jumping jacks<\/p>\n\n\n\n<p>\u2022 30&nbsp;abdomene<\/p>\n\n\n\n<p>\u2022 30&nbsp;s\u0103rituri scurte<\/p>\n\n\n\n<p>\u2022 20 burpees<\/p>\n\n\n\n<p>\u2022 1 min.&nbsp;plan\u0219a<\/p>\n\n\n\n<p>\u2022 Odihn\u0103 timp de 2 minute dup\u0103 fiecare serie. Se repet\u0103 de patru ori.<\/p>\n\n\n\n<p><span style=\"color: #666666;\">Nu uita\u021bi c\u0103&nbsp;<strong>orice fel de antrenament este mai bun dec\u00e2t niciunul! <\/strong><\/span><span style=\"color: #ff6600;\"><em>[4]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lauren_Simpson_si_pregatirea_ei_pentru_competitie\"><\/span>Lauren Simpson \u0219i preg\u0103tirea ei pentru competi\u021bie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">La primul s\u0103u concurs a \u00eenceput s\u0103 se preg\u0103teasc\u0103 <strong>doar cu nou\u0103 s\u0103pt\u0103m\u00e2ni \u00eenainte de a urca pe scen\u0103.<\/strong> Din cauza acestui concurs, era nevoit\u0103 s\u0103 ob\u021bin\u0103 mai mult\u0103 mas\u0103 muscular\u0103. Astfel, a \u00eenceput s\u0103 consume <strong>mult mai mul\u021bi carbohidra\u021bi<\/strong> dec\u00e2t a fost obi\u0219nuit\u0103 (diet\u0103 bogat\u0103 \u00een carbohidra\u021bi), a \u00eencetat s\u0103 mai fac\u0103 cardio \u0219i se concentra doar pe antrenamentele \u00een sala de for\u021b\u0103. Corpul ei a \u00eenceput s\u0103 se schimbe treptat \u0219i mu\u0219chii \u00eencepeau s\u0103 se contureze mai mult. Cu dou\u0103 s\u0103pt\u0103m\u00e2ni \u00eenainte de competi\u021bie <strong>a \u00eenceput s\u0103 scad\u0103 consumul de carbohidra\u021bi<\/strong> \u0219i a \u00eenceput antrenamentele circuite axate pe for\u021b\u0103, ca o form\u0103 de cardio.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201ePersonal m\u0103 consider o persoan\u0103 timid\u0103, astfel \u00eenc\u00e2t apari\u021bia mea pe scen\u0103 a fost o mare problem\u0103. Abia dup\u0103 un an de g\u00e2ndit &#8230; concurez sau nu &#8230; am decis c\u0103 e timpul <strong>s\u0103 \u00eencerc pe propria piele<\/strong>.\u201d <span style=\"color: #ff6600;\">[5]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ziua ei tipic\u0103 \u00eenaintea concursului arat\u0103 \u00een felul urm\u0103tor:<\/h3>\n\n\n\n<p><span style=\"color: #666666;\"><strong>6:30<\/strong>&nbsp;&#8211; Alarm\u0103, cafea sau o mic\u0103 \u00eenc\u0103lzire, dup\u0103 care se mut\u0103 \u00een sala de for\u021b\u0103. Dup\u0103 antrenament bea o b\u0103utura proteic\u0103.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>8:00<\/strong>&nbsp;&#8211;&nbsp;Micul dejun &#8211; proteine \u0219i carbohidra\u021bi tipici.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>11:00<\/strong>&nbsp;&#8211; Masa nr. 2 &#8211; alimente cu con\u021binut ridicat \u00een gr\u0103simi.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>14:00<\/strong>&nbsp;&#8211; Masa nr. 2 &#8211; alimente cu con\u021binut ridicat \u00een gr\u0103simi<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>17:00<\/strong>&nbsp;&#8211;&nbsp;Masa \u00eenainte de antrenament &#8211; proteine \u0219i carbohidra\u021bi.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>18:00<\/strong>&nbsp;&#8211; Al doilea antrenament &#8211; B\u0103utur\u0103 proteic\u0103 imediat dup\u0103 antrenament.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>19:30<\/strong>&nbsp;&#8211;&nbsp;Mas\u0103 dup\u0103 antrenament &#8211; con\u021binut ridicat \u00een carbohidra\u021bi.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>22:00<\/strong>&nbsp;&#8211;&nbsp;Preg\u0103tirea \u0219i g\u0103titul pentru a doua zi.<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\">Pentru Lauren, cea mai grea parte din antrenamente era ultima s\u0103pt\u0103m\u00e2na, c\u00e2nd <strong>a epuizat majoritatea carbohidra\u021bilor<\/strong> din organism \u0219i efectua antrenamente \u00een dou\u0103 faze. Antrenamentul cu greut\u0103\u021bi diminea\u021ba \u0219i cardio seara.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Experien\u021ba preferat\u0103 din competi\u021bii<\/h3>\n\n\n\n<p><em><span style=\"color: #666666;\">\u201eAm avut sentimente foarte pozitive, atunci c\u00e2nd am aflat despre <strong>ce se poate realiza dac\u0103 m\u0103 concentrez<\/strong> pe obiectivele mele. Nu conteaz\u0103 cum am fost v\u0103zut\u0103 \u00een ochii arbitrilor, am fost <strong>foarte fericit\u0103 \u0219i m\u00e2ndr\u0103 de obiectivele <\/strong>personale ob\u021binute. Probabil cea mai bun\u0103 experien\u021b\u0103 din competi\u021bii sunt persoanele care le \u00eendeplinesc \u00eenainte de \u00eenceperea competi\u021biei. M-am \u00eemprietenit cu o mul\u021bime de oameni care sunt <strong>la fel de hot\u0103r\u00e2\u021bi s\u0103-\u0219i urmeze obiectivele<\/strong> ca \u0219i mine. Am fost foarte norocoas\u0103 c\u0103 una dintre prietenele mele apropiate a concurat \u00een aceea\u0219i competi\u021bie, a\u0219a c\u0103 ne-am sprijinit reciproc.\u201d<\/span> <span style=\"color: #ff6600;\">[5]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lauren_Simpson_%E2%80%93_interviu\"><\/span>Lauren Simpson &#8211; interviu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\"><strong>De ce \u0219i c\u00e2nd ai \u00eenceput cu preg\u0103tirea \u0219i stilul s\u0103n\u0103tos de via\u021b\u0103?<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><em>\u201eTr\u0103iesc un stil de via\u021b\u0103 foarte activ \u00eenc\u0103 de c\u00e2nd \u00eemi amintesc. \u00cen tinere\u021be dedicam timpul sportului, cum ar fi atletismul, fotbalul de contact (versiunea astraliana de fotbal american). Familia mea este foarte sportiv\u0103, ceea ce m-a f\u0103cut s\u0103 m\u0103 implic \u00een sporturile de echip\u0103 pe tot parcursul anului. \u00cen s\u0103lile de sport <strong>m\u0103 antrenez timp de aproximativ patru ani<\/strong>, dar \u00een urm\u0103 cu doar doi ani aceasta a devenit o pasiune \u0219i un stil de via\u021b\u0103 s\u0103n\u0103tos. Am decis s\u0103 dedic <strong>mai mult timp pentru a ob\u021bine mai mult\u0103 putere \u0219i a-mi construi corpul.<\/strong>&#8220;<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Ce ai sf\u0103tui pe femeile novice, sau pe cei ce \u00eencearc\u0103 s\u0103 revin\u0103 \u00een form\u0103?<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><em>\u201eNu v\u0103 a\u0219tepta\u021bi ca modific\u0103rile <strong>s\u0103 se \u00eent\u00e2mple peste o noapte<\/strong>. Corpul are nevoie de timp ca s\u0103 se schimbe. Cei mai mul\u021bi oameni vor renun\u021ba dup\u0103 primele dou\u0103 s\u0103pt\u0103m\u00e2ni de antrenamente \u0219i o dieta s\u0103n\u0103toas\u0103, deoarece nu pot vedea rezultatele mult a\u0219teptate de Ia corpul lor. Corpul, ca s\u0103 ajung\u0103 la o form\u0103 bun\u0103, trebuie s\u0103 parcurg\u0103 un proces <strong>care necesit\u0103 timp, r\u0103bdare \u0219i determinare.<\/strong> Fi\u021bi fericiti pentru realiz\u0103rile \u0219i obiectivele mici pe care le-a\u021bi f\u0103cut \u00een timp ce lucra\u021bi pentru scopul final.&#8221;<\/em><\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Ce te motiveaz\u0103 s\u0103 te antrenezi?<\/strong><\/span><\/p>\n\n\n\n<p><em><span style=\"color: #666666;\">\u201eExist\u0103 fotomodele de fitness, <strong>pe care le admir<\/strong>, cum ar fi Paige Hathaway \u0219i<\/span> <a title=\"Michelle Lewin - planul de antrenament, alimenta\u021bia \u0219i interviul\" href=\"https:\/\/gymbeam.ro\/blog\/michelle-lewin-plan-antrenament-alimentatie-interviu\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Michelle Lewin<\/a>, <span style=\"color: #666666;\">dar principala mea surs\u0103 de motiva\u021bie vine din interior. \u00cen fiecare diminea\u021b\u0103, dup\u0103 ce sun\u0103 ceasul, m\u0103 g\u00e2ndesc c\u0103 a\u0219 putea s\u0103 r\u0103m\u00e2n \u00een pat, dar <strong>\u00een acest fel nu ajung nic\u0103ieri!<\/strong> Am obiective \u0219i vise pe care trebuie s\u0103 le ob\u021bin. La fel sunt motivat\u0103 \u0219i inspirat\u0103 \u0219i cu oameni dr\u0103gu\u021bi pe re\u021belele sociale, care m\u0103 sus\u021bin \u0219i se intereseaz\u0103 de ceea ce fac \u00een timpul zilei.&#8221;<\/span> <span style=\"color: #ff6600;\">[6]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\"><strong>M\u00e2ncarea ta preferat\u0103?<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><em>\u201eDe obicei alimenta\u021bia mea este destul de simpl\u0103, dar \u00eemi place m\u00e2ncarea mexican\u0103 s\u0103n\u0103toas\u0103, pe care mi-o preg\u0103tesc singur\u0103.<\/em><\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><em><strong>Pentru prepararea ei ave\u021bi nevoie de:<\/strong><\/em><em> carne m\u0103cinat\u0103 de curcan, spanac, orez brun, porumb, avocado, ardei iute, suc de l\u0103m\u00e2ie, coriandru \u0219i sos iute (sau condimente mexicane).&#8221;<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Cum arat\u0103 alimenta\u021bia \u0219i suplimentele&nbsp;tale?<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><em>\u201eDieta mea const\u0103 <strong>\u00eentr-un echilibru de proteine, gr\u0103simi s\u0103n\u0103toase \u0219i carbohidra\u021bi complexi.<\/strong> Alimenta\u021bia cu alimente curate \u0219i s\u0103n\u0103toase este o modalitate pe care reu\u0219esc s\u0103 o men\u021bin \u0219i este motivul pentru care sunt \u00een m\u0103sur\u0103 s\u0103 r\u0103m\u00e2n \u00eentr-o stare relativ bun\u0103 pe tot parcursul anului. \u00cemi calculez macroelementele \u0219i caloriile, \u00een a\u0219a fel \u00eenc\u00e2t s\u0103 ajung la aportul meu zilnic necesar.&#8221;<\/em><\/span><\/p>\n\n\n\n<p><em><span style=\"color: #666666;\">Suplimentele alimentare le folosesc \u00een fiecare zi, cel mai des folosesc<\/span> <strong><a title=\"arzatoare de grasimi\" href=\"http:\/\/gymbeam.ro\/arzator-de-grasime\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">arz\u0103toarele de gr\u0103simi<\/a><\/strong>, <strong><a title=\"bcaa\" href=\"http:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a><\/strong>, <strong><a title=\"glutamina\" href=\"http:\/\/gymbeam.ro\/glutamina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamina<\/a> <\/strong>\u0219i <strong><a title=\"proteine\" href=\"http:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteinele<\/a><\/strong>.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Ascul\u021bi muzic\u0103 \u00een timpul antrenamenului?<\/strong><\/span><\/p>\n\n\n\n<p><em><span style=\"color: #666666;\">\u201eDa! Nu pot nici m\u0103car s\u0103 m\u0103 g\u00e2ndesc ce m-a\u0219 face f\u0103r\u0103 c\u0103\u0219ti. Ascult toate felurile de muzic\u0103: Kendrick Lamar, Kanye West, Diplo, Hardwell, Justin Bieber.\u201c<\/span> <span style=\"color: #ff6600;\">[6]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Cum arat\u0103 programul t\u0103u de antrenament?<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><em>\u201ePreg\u0103tirea mea este \u00eemp\u0103r\u021bit\u0103 \u00een 3 programe de antrenament pentru partea superioar\u0103 a corpului, 3 antrenamente pentru partea de jos a corpului \u0219i un program care se concentreaz\u0103 asupra \u00eentregului corp. \u00cen prezent m\u0103 concentrez mai mult la exerci\u021biile cum ar fi genuflexiunile, \u00eendrept\u0103rile \u0219i presa pe banc\u0103. Din moment ce aceste exerci\u021bii le folosesc pentru a cre\u0219te puterea, <strong>cele mai multe din seriile mele au un num\u0103r mai mic (3-6) repet\u0103ri<\/strong> \u0219i la exerci\u021biul de izolare fac \u00een jur de 10-12 repet\u0103ri. Pe timpul verii \u00een loc de cardio \u00een sala de sport, <strong>mai degrab\u0103 trec la<\/strong> <strong>1-2 ore pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. \u00cencerc s\u0103-mi conservez corpul prin cardio pentru a-l folosi la momentul potrivit.&#8221;<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Modelul t\u0103u de fitness&nbsp;favorit?<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><em>&#8220;Paige Hathaway!&#8221;<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Te-ai \u00eent\u00e2lnit cu p\u0103reri negative \u00een mass-media?<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><em>\u201eDe pu\u021bine ori m\u0103 confrunt cu opinii negative \u0219i comentariile oamenilor. Dac\u0103 observ un aspect negativ, \u00eel \u0219terg dintre comentarii. <strong>Nu m\u0103 las prin astfel de anun\u021buri insultat\u0103<\/strong>, astfel \u00eenc\u00e2t nu le iau personal. Unii oameni sunt pur \u0219i simplu nemul\u021bumi\u021bi de propriile lor vie\u021bi, a\u0219a c\u0103 \u00eencerc\u0103 s\u0103-i influen\u021beze \u015fi pe al\u021bii.&#8221;<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Ce te-a ajutat cel mai mult pentru a-\u021bi atinge obiectivele?<\/strong><\/span><\/p>\n\n\n\n<p><em><span style=\"color: #666666;\">\u201eCred c\u0103, cheia ob\u021binerii rezultatelor mele a fost credin\u021ba \u00een propriile puteri&nbsp;<strong>c\u00e2t \u0219i munca propriu-zis\u0103<\/strong>. Este adev\u0103rat c\u0103 \u00eendoielile despre sine sunt cel mai mare uciga\u0219 de vise. Fiecare dintre noi are poten\u021bialul de a-\u015fi atinge obiectivele. De-a lungul drumului <strong>ne confrunt\u0103m cu provoc\u0103ri \u0219i obstacole<\/strong> care vor testa \u00eencrederea \u0219i entuziasmul nostru. C\u00e2ndva nu aveam \u00eencredere \u00een sine \u0219i am fost timid\u0103. \u00cen fiecare zi dep\u0103\u0219esc zona mea de confort &#8220;.<\/span> <span style=\"color: #ff6600;\">[6]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Ce crede\u021bi despre Lauren Simpson \u0219i despre schimbarea ei la un stil de via\u021b\u0103 mai s\u0103n\u0103tos \u0219i a alimenta\u021biei?<strong> V-a inspirat?<\/strong> Daca v-a pl\u0103cut articolul \u0219i v-ar putea \u00eencuraja prietenii, <strong>sprijini\u021bi-l priin distribuire.<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Lauren Simpson, model de fitness australian, a c\u0103rui atitudine motiveaz\u0103 multe femei s\u0103 se schimbe. Vede\u021bi planul ei de alimenta\u021bie, antrenament \u0219i interviul.<\/p>\n","protected":false},"author":25,"featured_media":142249,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7790],"tags":[7484,7358,7676,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-287172","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalitati-inspiratie","8":"tag-antrenament","9":"tag-nutritie","10":"tag-sportivi-faimosi","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lauren Simpson - planul de antrenament, alimenta\u021bia \u0219i interviul cu aceasta - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Lauren Simpson, model de fitness australian, a c\u0103rui atitudine motiveaz\u0103 multe femei s\u0103 se schimbe. 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