When Cynthia was a child, her family ate properly, since all belong to the world of sport, and therefore sought to nutrition. "Then I ate almost the same as it is now. My mom cooked perfectly and we never ate at fast food restaurants.
In addition, I was lucky that most of my life I was slim, fit, - adds Cynthia. - Looking at the pictures, where I displayed at a younger age, I see that even then I was quite a relief, with muscular legs. Abdominal muscles were I can see, though earlier I had never paid attention to it. "
Like many other fitness athletes, Cynthia beginning seriously to food when I started to participate in competitions. "Nutrition experts have developed a special diet for me. In the period of precompetitive preparation I was a little reduced the consumption of calories, with a small amount of carbohydrates - although many other girls eat more carbohydrates when they are on a diet in preparation for a competition."
Cynthia eating six times a day, every 2 5/3 hours. "My day kalorazh power is 1020-2000 kcal, depending on the time of season - predsorevnovateslnaya training or off-season.
During the period of precompetitive preparation I try to eat 1400 calories a Monday, Wednesday and Friday, and on other days - 1020-1100. I drink a protein of 133-176 It helps me stay slim, saving power. Usually I go to compete with the weight of 54 kg, while at the US Championships, I weighed 53 kg.
In the offseason, I drink per day to 2000 kcal, but I always physically active, constantly train, so never scored more than 4, 5 kg. In my daily diet includes about 130 grams of protein and about 20-40 grams of fat. "
Cynthia constantly calculates your diet and the ratio of proteins, fats and carbohydrates with the help of a special computer program. "All this is built into the computer, and I try to adhere strictly to it."
But she never measures and weighs the food, explained it this way: "I stick to the diet for so long that I admit units such as glass, half-glass, etc."
Usually in its nutrition program during the precompetitive preparation includes products such as "large amount of egg whites, lean turkey meat, low-fat steak, a small amount of fish and lots of vegetables, especially green beans, asparagus, and dark green lettuce." In the offseason, she adds chicken, tuna, steak and more protein shakes.
"My favorite diet food - it's steak. From nedieticheskoy food I like Mexican food. I especially gravitate to salty foods - chips, salsa." In the offseason, it can make its own special fresh salsa with chili sauce or chicken with barbecue sauce and spaghetti. When asked whether she cooks well, she enthusiastically replied, "Oh, yes!"
Since the schedule she is quite busy, Cynthia often prepares chicken in advance for three days in advance and freeze in the freezer. "It makes my job." It adds to the meal various herbs and seasonings. "I drink a lot of paprika, oregano and other herbs."
Although many women find it difficult to stick to a diet, Cynthia believes that "it is not so hard. I usually stick to a diet of 12 weeks, the first 2-3 weeks let myself go against her. Then I get to his stricter and my body gets used to it quickly ".
What does she mean by "material breach"? "If I break a diet, it does not apply to the entire food intake, - she explains. - It's some kind of a single product, for example, that some butter, peanut butter or bar. If not for that, I would have simply gone mad! "
She easily manages to stick to this diet. "For me it is no problem. I order what I want - egg whites, low-fat steak or something like that. You just have to carefully to the choice of products and a method for their preparation."
Cynthia is confident that her knowledge of nutrition is constantly expanding. "While studying in college, I took a few basic courses nutrition, studied that are proteins, fats and carbohydrates. I learned more when I became a certified trainer, studying at the National Academy of Sports.
Also, I learned a lot on their own, by reading and what I have long been involved in the competition, as well as the fact that I asked myself many questions and tried to find an answer ".It laughs when he remembers:" When I started fitness, I literally tortured other girls! I literally dropped in their mouths, asking: "What are you eating?" "What's your diet?" And a million other questions. "
Useful tips Cynthia Hill
Here are tips on nutrition Cynthia to help women begin to occupy fintnesom: The intervals between meals should not be more than three hours, it supports energy level and a constant level of blood sugar.
Drink plenty of water. "I drink about 4 liters a day!"
Watch out for the consumption of fats and carbohydrates - do not let them increase the number in your diet. Eat enough protein.
Do not try to reduce the weight more than 0, 5-1 kg per week. If this happens, then you lose muscle mass, not fat.
Cynthia Hill about fitness and diet
How important is food to Cynthia as seriously engaged in fitness athletes? "At least 75% of success depends on the power - she says - and the role of exercise is only 25%. Many people do not realize it. Without a well-calculated, effective diet I was not able to cope with the training, employment and all other work" .
Tags: Diet and fitness