Nutrition and Healthy Lifestyle

Training Outside of PE Class

A 2-hour PE lesson will not be enough to achieve real results. 2 to 3 sessions per week are recommended over a period of 4 to 6 months.

It will also be necessary to engage in physical activity of at least 40 minutes at low intensity (cycling, swimming, walking, jogging) or a short duration activity (15 min) at high intensity (such as cross-training).

Eating Well to Progress

It is essential to combine physical activity with good dietary habits:

• Avoid ready-made meals, sugary products, fast food, sugary carbonated drinks, and alcohol.
• Eat vegetables at every meal, with or without a small bowl of rice, quinoa, or buckwheat.
• Protein: white meat (to gain mass without gaining fat), eggs, or fish at every meal.
• Legumes: lentils, split peas, chickpeas -- twice a week.
• Fruits: 1 or 2 fruits per day.
• Nuts: almonds, walnuts, hazelnuts -- a small handful as a snack.
• Seasoning: virgin olive oil, spices, aromatic herbs. Don't over-salt.
• Dairy: don't overdo cow's milk products.

And from time to time, treat yourself!

Stretching After Training

After each session, it is necessary to stretch the muscles you worked to help them recover. Stretch passively for 5 to 10 seconds to release tension.