Foot / Friendly: Argentina's Sampaoli wins against Brazil (1-0)

The Argentinian team beat their Brazilian counterpart on Friday with a goal in a friendly match played in Melbourne, Australia.

Defeated by captain Neymar and his central hook Marquinhos - Miranda, the Seleçao lost to the Albiceleste on Friday with a 1-0 draw at Mercado just before the break (45 ').

Argentina coach Jorge Sampaoli has aligned an offensive formation with Dybala as a support striker alongside Di Maria and Messi behind Higuain, who are at the forefront of the attack but have not paid off Since the Argentines did not manage to dominate the match and were content to play in counter-attack.

It is the first game of Sampaoli to head the Argentine selection after shining on the bench of Chile (2012 - 2016) by winning the Copa America 2015, the first for the Chileans in 99 years of existence of the tournament.

source: Anadul

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Champions League: 1500 spectators were injured due to the match between Real and Juventus

Italian media reported on Sunday that up to 1,500 people were injured in the Italian city of Turin by a stampede in a public square where the final of the Champions League was played on Saturday on a huge screen.

Some 30,000 people watched the final of the Champions League between Juventus and Real Madrid in Cardiff, capital of Wales, when the crowd was in a state of panic.

The Turin police chief said the stampede may have been caused by a person being set on fire. Local newspaper La Stampa reported that the panic that caused the stampede may have been caused by a roadblock collapse.

Italian media reported that at least eight people were seriously wounded, including a 7-year-old boy and a critical woman. Most other injuries are believed to be minor.

Real were crowned champions for the second consecutive season by beating Juventus 4-1 in the final at the Millennium Stadium in Cardiff.

According to media reports, the crowd began to escape from the scene when a loud voice was heard after Real Madrid scored the third goal in the 64th minute.

"People were shouting and pushing, there was a brutal stampede," one witness said.

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** The 10 slimming tips to keep in good condition: Part 1 **

You are on a diet or you just watch your weight. Boost your figure and your efforts by following our 10 tips to keep slimming line.

1- Set a reasonable goal
A height, age, sex and identical, each has his ideal weight.

Start by calculating your body mass index, BMI. This is a number that allows you to estimate if you are too thin, shape or overweight. It is calculated by dividing weight (in kg) divided by height (in cm) squared. When it is between 18.5 and 25, weight is a satisfactory "health" perspective.

This index is only a mark, especially since it takes into account neither fat nor lean mass or bone mass. It can detect a potential health risk, beyond the aesthetic aspect that often impairs judgement in weight.

2- Keep a sufficient energy intake
To be effective, your diet period should not cause too severe food restriction, the risk of quickly return the lost kilos.

After weeks or months of low calorie diet, your body has adapted and got used to work with very few calories. Any improvement of the regime, even reasonable, may cause the storage of extra calories. A reasonable rate of weight loss is of the order of 500 g per week.

3- Bet on the right foods
To be at your best, your body needs to receive his daily dose of nutritional intake.

To avoid losing your muscles, so it is important to focus on proteins: semi-skimmed dairy products, fish, poultry and lean meats.

Mono unsaturated fats that are found in oils, margarines and oleaginous dried fruits such as almonds are maintained.

Do not deny yourself no more complex carbohydrates (bread and starches) that provide a long satiety. Not to get your fill of fibre, vitamins and antioxidants through fruits and vegetables.

4- Moderate the slightest interest in nutritional foods
It is better to do without an excess of saturated fats, which tend to raise blood cholesterol.

So, better to limit the butter, cream, cheeses, deli meats and fatty meats, not forgetting the hidden fats in biscuits, pastries, pies and pastries.

Sweets are consumed in moderation, as they bring you mostly sugar, but low in vitamins and other good nutrients. Furthermore, alcohol, although friendly, is not necessary for your body.

5- Keep the fun
It is a basic rule not to crack or even abandon. Even if the sausage and chocolate are not essential to balance, there is no reason to deprive yourself totally when we love it!

Listen to your hunger and satiety your
The feeling of hunger happens when the previous meal calories were burned and the body needs "fuel".

As long as hunger is not felt, it is better not to eat. Indeed, options in times of satiety stimulates more production of insulin, a hormone that promotes weight gain.

Source: Femmeactuelle

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** THE 10 SLIMMING TIPS TO KEEP IN GOOD CONDITION: PART 2 **

6- Listen to your hunger and satiety your
The feeling of hunger happens when the previous meal calories were burned and the body needs "fuel".

As long as hunger is not felt, it is better not to eat. Indeed, options in times of satiety stimulates more production of insulin, a hormone that promotes weight gain.

7- Drinking enough
Losing weight causes extra production to eliminate toxins.
It is therefore important to drink enough (at least 1.5 liters per day) to facilitate your bowel and prevent mental fatigue and little headaches. Water, tea and coffee in moderation, it's up to you.

8- Move on
Physical activity is as important as the content of your plate. Obviously we burn more calories than sitting moving. Your energy requirement is proportional to muscle mass.

The practice of sport, in addition to build muscle, also increases your calorie consumption. Thus, the need to monitor your diet to maintain weight is less.

9- Manage your excess
After a friendly meal too rich, it is recommended to opt for a low calorie dinner: white fish (150-200 g) vegetables prepared without fat (raw, cooked in soup ... at will) and two natures or yogurt fruit 0% fat will make a light and balanced meal.

10- Stabilize your weight
If your diet was the cause of your overweight, you have the risk of returning to the same eating habits is to recover gradually lost weight.
Keep the line means changing certain behaviors: learning to eat more slowly to fill with less food, or otherwise manage stress by eating (yoga and relaxation are good alternatives). Regular physical activity (walking, gardening, DIY, sport), for at least 30 minutes a day, is also recommended.

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Should you eat before or after sport?

To make effective sessions safely and properly recover after a sport good nutrition is essential. Dr. Souveton, GP and high-level sport, deciphers for us the good habits and good food tempo of the athlete.

To the question should you eat before or after a workout, the answer is obviously both. However, there must be a certain period before and after the session and especially make the right food choices.

Eating before sport: Food preparation

2:30 BEFORE

The ideal is to eat about 2:30 before for not being too heavy during the session.It is possible to make a small snack just before but it should be light and should make sugars that the body can use immediately as a fruit, a slice of bread with honey, a sweet drink: "It takes energy the body will be able to use immediately. high glycemic index foods are to be consumed in that time, says Dr. Souveton ".

IT ALL DEPENDS ON THE ACTIVITY ...

Of course, the type of activity practiced will be important in the choice of diet. "If you practice an endurance sport, says Dr. Souveton, it will consume more carbohydrates (bread, potatoes, pasta rice) but not necessarily at the previous meal session. The day before, it's more interesting because the body will thus have time to digest this energy source they can use at the time of the effort. " The meal before the meeting it must first be digested and not too fat because beware sensations of heaviness.

"If one is about to do a session of weight training, we will emphasize the proteins that will help to increase muscle mass. Again, the ideal is to consume the night for that 'They were available at the time of effort. If we eat just protein before the meeting, they will not yet understood and therefore not available. And again, the meal before the meeting should not be heavy. We avoid all that is bold-type meats, pastries, meat, because it is more difficult and take longer to digest. "

In general, it is necessary to adapt the amount of calories the activity performed: one does not eat the same portion of starchy depending on whether we will practice session  yoga.

SHOULD WE MAKE SPORTS FASTING TO LOSE WEIGHT? 

Note, some think that by doing sports in the morning fasting, they burn more fat. Our expert think it's more of a myth than a reality. "Basically, if we run it for an hour will burn 900 calories and 100 grams of fat which is low in relation fat and minimal rest for weight loss. The loss is not worth the potential risks cause to play sports on an empty stomach, it is not recommended for everyone, warns the professional. "

What are the risks to zap breakfast or small snack before a morning session? "In the morning, energy stocks date from the day before and it is best to" resucrer "shortly before the effort otherwise we will struggle to recover. For you must know that for the effort the body needs sugar. The risk is to make sitting uncomfortable or even dangerous for some people unaccustomed to morning efforts fasting. " Not to mention that we will run out of tone and that the session will not be as effective as it could be.

Eating after exercise: Food Recovery

What we will consume after its meeting will allow the body to recover and replenish stocks used during the activity. Be careful that you will consume in the immediate environment of the activity. "Just after exercise, says Dr. Souveton, we are in a metabolic opening phase Specialists call this the anabolic window. During this period all carriers are available to replenish stocks it is important to drink. sugar water or eat fruit if we made a cardio session. During this phase, we will not store fat, they will simply replenish energy reserves. "

WHAT TO EAT AFTER A CARDIO SESSION?

If one out of a cardio session, avoid fat. But the body is well done and after exercise, our body rarely requires a fat burger, we turn more readily to healthy things and light.

WHAT TO EAT AFTER A STRENGTH TRAINING SESSION?

After a strenuous muscle building, collation recovery will be a little different, we must focus on protein essential for muscle. "A yogurt drink that's great, it brings milk and sugar. In general, digestible dairy products are perfect with the waning of effort bodybuilding given quality protein, advises professional sports medicine . "

At the next meal, it will focus on low glycemic index foods such as pasta, rice, bread (all in full version) and legumes. . "Beware of refined sugars that will increase the level of sugar in the blood that will turn into fats and will instead be stored It is the same for fats If our body needs. - In certain quantities and of good quality - it is better to consume away from the meeting. "

WHAT TO EAT IN THE EVENING AFTER SPORT?

Finally, for those who tend to play sports at night, just before bedtime, if the body is accustomed to this pace, advises Dr. Souveton still have a very light meal. "If the bed closer to the meeting, you can dine in a small portion of pasta, a bowl of rice, a fruit. And it will make a good breakfast the next day to meet the energy needs of the body. " But do not worry, after a workout, a frugal dinner, and eight hours of sleep, there is a good chance that hunger pincer we wake up!

Jessica Xavier

Created 7 May 2015

Sources:

Thank you to Dr. Souveton specializing in sports medicine and general high level, and CEO of METabolic PROFILE, for its information.

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Top 5 anti-cellulite sports for a nice health

Jumping rope

The advantage: "cardio activity, jumping rope makes us sweat, helps us to lose weight and tone up our silhouette" says Amanda, coach at Domyos Club. Tap into our reserves will allow to destock fats.Moreover, this activity promotes venous return, recovery blood circulation, muscle glutes and prevent varicose veins.

The right rhythm: 1 minute 30 seconds of effort and recovery. 1 session of 15 minutes, 2-3 times a week in combination with strength training exercises.Throughout the sessions to increase the intensity, it's nimble little weight ankles

The squat

The advantage: the squat, muscle building exercise, can work so target cellulite on the thighs and buttocks.

The right pace: 3 sets of 30 repetitions with one minute rest between each set. 3 times per week. "The ideal is to work with a load of about 5 kilos depending on its level (either weight or a bar)," advises Amandine, coach at Domyos Club.

The advice: when bending the knees should remain in line with the toes (knees do not exceed toes). We also paid attention to keeping your back straight and lock its midsection.

The bike

The advantage: the courses are called RPM or Biking, the principle is the same: to alternate periods of speed and "force" to burn a maximum of calories. At the meetings, it is the lower limbs that work and effort will dislodge cellulite on thighs and buttocks.

The pace:  to tap into fat reserves is ideal to 3 sessions of 30 to 40 min per week. To be combined with strengthening exercises.

A council  that the meeting be effective but also not to hurt the knees, it is important to always ride with some resistance that we will increase progressively as the level progresses.

Strength training

Interest: targeting the lower body muscle building course will refine thighs and sculpt the buttocks. Strength training is ideal for working so locate. It is inseparable cardio exercises to fight cellulite on the thighs, buttocks, abdomen. Furthermore, the muscle uses energy even at rest.

The right rhythm: 2 sessions per week to combine with cardio activity.

The advice:  working with a barbell or weights for maximum efficiency.

Water aerobics
His interest: "Among the good sports basin in the fight against cellulite, you can choose between standard course AquaBodybike or Aquadynamic advises Gayraud Bruno, Director of Operations for Planet Fitness First is a very intense course but limited. the lower limbs. The second is more comprehensive. It works the whole body without accessories. Only the speed of the movements in the water that gives the intensity.

The pace: "The most important is to have a high intensity, large movements made ​​from very invigorating way from 20 to 30 minutes of high intensity three times a week.."

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