Fitness

Ramirez Diet and Fitness Plan

Obesity and physical inactivity are the two most serious problems facing the 21st century in the field of health. It is precisely for this reason that the major concern of the World Health Organization (WHO) is to maximize the importance of body weight and the practice of regular exercise.

People who are overweight and do not engage in systematic physical activity face a potential progressive deterioration in their health that may become irreversible. Hence the importance of trying to achieve the so-called ‘healthy weight’ (the one considered ideal for age, sex and body structure) by modifying certain eating habits and including a physical exercise programme that produces fat loss and recovery and/or gain of muscle mass.

It was the concern with these aspects that led Ramirez to create a diet and physical activity strategy which, through the Ramirez Diet & Fitness plan, intends to offer you a set of alternatives that guarantee the optimization of your health. The objectives of this proposal are to contribute to the reduction of obesity and to the recovery of lost muscle mass (see fat weight vs. muscle weight), something that happens in those from 25-30 years old who do not exercise systematically. We also recommend a series of healthy eating options: a selection and organization of dishes that promote the achievement of well-being goals.

Fat weight vs. muscle weight
Body weight is represented by the so-called fat and lean weight. This last one is the muscle weight. The fat weight expresses the amount of fat of the person, while the muscle weight refers to the amount of muscle tissue. It is known that muscles are the real engines of our body, so having little muscle mass and lots of fat shows great physical limitations and enhances the risks of deteriorating health.

The less muscle tissue and more fat you have, the more strength your muscles will need to move the total body weight, which translates into a huge effort to our heart. Hence the importance of reducing fat tissue and increasing muscle mass, which is our challenge through the Ramirez Diet & Fitness plan.

The greater the amount of muscle we have and the less fat tissue we move, the less work our heart will do. This is the principle of labour saving of the body that enhances its quality of life.

Recommendations:
The main recommendations to be observed in carrying out the Ramirez Diet & Fitness plan are:
Consult your doctor about your possibilities to carry out our plan according to the characteristics referenced here.
If you can, carry out this programme together with someone else. It will be helpful to know that a project is shared and the challenge of ‘getting in shape’ is achieved with someone who is looking for the same thing.
Do not try to recover in one day what has been lost for years.
Control your anxiety. Well-designed programmes to lose fat and gain muscle mass take some time to induce the desired goals. However, these are the most effective and long-lasting.

Advice for diet in competition

Advice for diet in competition

As a result of the role that diet plays in sport, but also taking into account that some of the nutrients are the basic ‘fuel’ for the normal functioning of the body and that other structural components are essential for proper psychophysical performance, Ramirez offers you some advice on nutrition that allows you to either optimize your physical performance during competition or promote post-exercise recovery.

1. Breakfast (up to 3 hours before the competition)

Recommended foods:

a- No fats (for example, butter, cheese, ham, margarines, eggs are not advisable)

b- Bread (preferably whole wheat) with honey, jam, marmalade

c- Dried fruits (walnuts, almonds) or raisins

d- Cereals without sugar

e- Fruit (apple, orange, peaches, plums, pineapple, banana, kiwi)

f- Yogurt with pieces of fruit, skim milk, coffee, tea, orange juice, pear, pineapple, tomato, apple.

g- Cereal bars

2. 30 minutes before the competition (do not eat anything after this period)

– One piece of fruit (preferably banana with honey, pineapple, kiwi)

– Cereal energy bar

– Liquid yogurt

(Choose only some of these foods)

3. In the interval (free choice)

– Cereal energy bars

– Mineral water (no more than ¼ litre for every 15′)

– Two pieces of fruit (preferably banana in the first 10′ after the effort and apple or orange before starting the next stage)

4. At the end of the competition (in the first 45 minutes)

– Hydration (even without thirst) with energy drink or mineral water and orange juice

– Regular bread with honey or marmalade

– Corn Flakes

– Muesli

5. At the end of the event (after one hour)

– Tuna paste on wheat bread

– Boiled egg white

– Mineral water and/or fruit juice

Avoid alcoholic beverages at the end of the competition.

Physical activity and nutrition on the beaches

With the arrival of summer our beaches are flooded with holidaymakers looking for the much desired tan, the refreshing dip in the cool waters of the sea and, of course, a large number of people who, in addition to enjoying the time for rest, are also dedicated to the practice of different types of physical activity.

However, if there are many recommendations on how to take care of sun exposure, the same does not happen with special attention to physical activity, nutrition and hydration during the beach stay. We should know, first of all, that both the practice of physical activity and the digestive process that follows the ingestion of food, require large amounts of blood.

That is, when we finish eating, an important amount of blood is circulating in our intestines to ensure the digestion of food. Likewise, the circulation will be greater, the greater the physical activity, since the body’s response is similar. The more activity, the more blood will go through the muscles that are being used.

Some basic and fundamental issues can thus be deduced. The practice of exercise should not be combined with important intake of food. If this happens, two territories of the body will be requesting blood in large quantities:
1– The intestines trying to process the food ingested;
2– The muscles demand abundant blood so that it gives them the oxygen indispensable for the physical practice.
The result will then be predictable. Neither of the two areas mentioned will have enough circulation to be able to fulfil the desired objective.

And if we are exposed to the sun, our body will still need a lot of blood to circulate to lower the body temperature, inducing it to satisfy a third need.

It is easy to imagine what can happen if we are swimming and the blood that our muscles need is lacking. In these cases, the risk of fatigue is very high and it is normal for the muscular problem to be associated with digestive disorders and, at other times, other cardio-circulatory problems.

These situations, it is good to remember, can occur at any time of the day if we do not control the variables mentioned, i.e. nutrition, physical activity, sufficient hydration and the heat.

As a guideline, we would say that whenever physical activity is performed before or after a main course, the foods we choose should be of fast digestion and low in saturated fats (fats from the ‘land’ animal kingdom such as red meats, cheeses, cold meats, sausages, etc.), also avoid fried food. The greater the amount of food eaten and the more abundant it is in fats, the harder and slower the digestion will be.

The choice of salads, rice, potatoes, pasta and ‘blue’ fish from cold waters (rich in omega-type unsaturated fats and fast digestion), such as tuna, are a healthy meal in these circumstances because their digestion is relatively easy and fast.

An adequate strategy to comply with before and immediately after physical exercise is to consume a piece of fruit or cereals, for example, and in all cases drink plenty of water or a sports drink, as it not only hydrates and supplies minerals but enhances control of dehydration.

These simple steps will help to take special care of your health and ensure a real moment of pleasure during your well-deserved summer holiday.

Tips for the beach:

Avoid foods that are difficult to digest before and after exercise;

After the practice of physical exercises ‘on shore’ allow at least 1 hour to pass before you go to the sea;

After lunch, do not perform physical activity before 4-5 hours;

After doing physical exercise let 90 minutes pass before a large meal;

It is very good to eat a piece of fruit 30 minutes before and after exercising;

Avoid getting into the sea after being exposed to the sun for a long time, splash yourself with your hands for a few minutes. Then, yes, you can enjoy the sea;

You must hydrate yourself permanently. You should never feel thirsty.

healthyfood

A good balanced diet

We all know how a good balanced diet is important for physical and intellectual development, for good health, for overall well-being. And there is no shortage of information!
From school to television, from newspapers to magazines, each one gives his or her advice – this makes you fatter, that makes you lose weight, that is bad for this or harms that … In the midst of all this confusion, where good, bad and so-so concepts abound, the good intentions of healthy eating are lost.

One of the objectives of Ramirez is to promote a balanced diet, so we have developed partnerships with university and scientific centres that can contribute to this goal. Thus, we recently signed a protocol of collaboration with FCNAUP – Faculty of Nutrition and Food Sciences of the University of Porto, which resulted in the creation of the Ramirez Nutrition Centre – CENUTRA -, which aims to raise awareness and promote healthy eating practices in the Portuguese population.

Portuguese Diet.

Is the traditional Portuguese diet unbalanced by using ‘heavy’ foods such as bread, potatoes, rice or beans?

These foods have been unjustly blamed for excess weight. The basis of a balanced diet should be carbohydrates, and FAO/WHO’s view is that they should contribute 55-60% of total daily calories.

What has happened in recent years is a decrease in the consumption of these products and an increase in the consumption of fats. Keep in mind that what is fattening is the butter or cheese that you put in the bread, the oil that the potatoes absorb when they are fried, the butter/oil that you mix in the pasta and the rice, the fat meat that goes in the bean stew, etc.

Remember that 1 gram of fat produces 9 calories, while the same amount of carbohydrates produces only 4 calories.