What is eat clean? How to make eat clean menu properly?

What is Eat Clean?
Eat Clean is one of the top and most popular diets in Vietnam today.
Eat Clean is a diet in which the foods used are clean, low-processed foods that retain a lot of natural ingredients.
The Eat Clean diet encourages you to eat whole foods (unprocessed or very processed foods) such as cereals, fruits, lean meats, colostrum, and nuts, and healthy fats.

Eat Clean và tất tần tật những gì bạn muốn biết về chế độ ăn “thần thánh” này - Ảnh 1.

This diet requires you to eliminate all foods containing saturated fat, industrial fat and processed foods. Sugar, soft drinks and alcohol are minimized.

The circumstances of the birth of Eat Clean?
The phrase “clean eating” – eating “clean” appeared from the 1960s with the meaning “Eat food in its most original form”.
At that time, many cultural revolutions were taking place and the food war was no exception. Using healthy, natural foods is synonymous with morality and the added value at that time.
The movement to use healthy food never disappeared and became more popular in the gym from that time.
Efficiency of Eat Clean
Help limit the consumption of cooked food too carefully, too picky.
Instead, Eat Clean aims to eat the most natural foods, eating only fresh foods according to the season, minimizing frozen foods, not using processed foods.

Eat Clean và tất tần tật những gì bạn muốn biết về chế độ ăn “thần thánh” này - Ảnh 3.

Eat Clean helps you lose weight naturally while ensuring adequate nutrition.
You still eat enough fat, vitamins, protein, flour …, just remove sugar, grease, additives (seasoning, monosodium glutamate). Use lean meat, white meat, seafood, mushrooms, beans; fiber, vitamins taken from vegetables, fruits; or “loaded” good fats from olive oil, sesame oil, avocado …
Still know when Eat Clean, eating more vegetables to help lose weight is right but too much harm
15 delicious fruits with less than 100 calories, you can eat scrambled without worrying about fat
Eat Clean helps to eat a lot of vegetables, fruits, good protein. These foods will help the body increase metabolism, thereby helping to burn excess energy, bright, smooth skin.
The principle of eating 6 meals a day makes users not hungry, to avoid eating out of control. At the same time help the stomach operate effectively, stay healthy, absorb nutrients better.

Keto diet

The Ketogenic diet (referred to as Keto for short) is a diet low in carbohydrates and high in healthy fats. When carbohydrate intake is reduced, your body will fall into a state called “Ketosis”.
In Ketosis, your body will burn more energy. At the same time, the pancreas will convert fat into ketones, providing energy for the brain. This diet can significantly reduce blood sugar and insulin levels. This can bring a lot of benefits to your health.

Có 4 chế độ ăn kiêng Keto

There are 4 main types of Keto diet:

  • Standard diet: In this diet, you eat extremely low carb (5%), moderate protein (20%), and high fat (75%)
  • Revolving keto diet: When you follow this diet, your carb intake will change with the day. For example, in 1 week you will have 5 days of low carb and 2 days of high carb.
  • Target keto diet: This diet will allow you to eat more carbs during exercise.
    High protein keto diet: It is similar to the standard diet but has a higher protein content, usually 5% carbs, 35% protein and 60% fat.
  • Among the above types, standard and high protein diets are the most widely used and popular. The remaining 2 regimes are usually only athletes who understand the applied nutritions.

This is an effective way to lose weight and limit your risk of gaining weight. Numerous studies show that the keto diet has an advantage over the low-fat diet. It will make you feel full so you can lose weight without counting calories or tracking the food intake.
One study found that people who followed the Keto diet could lose weight 2.2 times faster than those who followed a low-fat and strict calorie-reducing diet.

Bạn cần kiên trì thực hiện để đạt được hiệu quả mong muốn

The number of triglycerides (the main ingredient in vegetable oils and animal fats) and HDL cholesterol (HDL is a form of healthy fat) has also been significantly improved.
Many other studies also show that people who follow this diet lose 3 times more weight effectively than those who follow the normal diet recommended by the British Diabetes Association.

The mistakes in training make your calves not only smaller but also bigger

For those who are less fortunate to have “column ” calf, exercise is the “savior” in the journey to regain slender calf. However, training to lose fat in this area is an arduous process. If you have planned to practice carefully, but your calves not only get smaller but also show signs of enlargement, see if you make any mistakes below.
Exercise too much
Calf size reduction is a long-term process that requires you to be patient, not burn the stage. If you think that just by working crazy, you can get rid of obnoxious calf fat quickly, you are wrong. In fact, exercising too much will backfire, leading to a few unwanted consequences.
Not only do you feel tired, exhausted, exercising too many causes painful muscle tension, swollen calves, and looks bigger than before. Therefore, to ensure that the plan to get slim tapered calves takes place smoothly, you should only practice up to 1-2 hours a day.

Những sai lầm khi tập luyện khiến bắp chân chẳng những không nhỏ đi mà còn to ra - Ảnh 1.

Change exercises continuously
According to experts, to maximize the effectiveness of the workout, you should spend at least 2 months for a physical exercise. However, many people who have just started doing this exercise once or twice, feeling that there is no clear result, have quickly switched to another exercise. Thus, the process of shrinking your calves will only follow a vicious cycle of changing cards and then changing cards without ever reaping the results because the body has not yet adapted. You need to stick with a calf exercise for 2 months, then change to a new exercise to interest in the practice.

Những sai lầm khi tập luyện khiến bắp chân chẳng những không nhỏ đi mà còn to ra - Ảnh 2.

Exercise irregularly
Irregular training, skipping mid-exercise is also one of the common causes of calf muscles getting bigger than before. At that time, the excess calories in the body are not really burned, the fat has the opportunity to return and accumulate under the skin at an even faster rate than before exercise. Therefore, if you do not want your calves to grow larger due to fat accumulation, try to exercise regularly every day during the process of shrinking the calves.

Not getting enough rest after training
During exercise, the muscles must operate at full capacity and under great pressure. Therefore, resting after training is an important role in the process of recovering from injuries and improving the efficiency of burning fat in the calf muscles in the next training session. In addition, adequate relaxation after exercise helps limit muscle tension causing swelling in the calf muscles. You should pay attention to getting enough sleep and avoiding hard work, especially the use of the leg muscles after training to reduce the calf muscles to achieve the highest training effect.

3 exercises slim waist

Step 1: Plank (Bridging)

động tác tập bụng: plank

Plank is a “legendary” movement that helps the abs become toned. Lie on your side with your elbows perpendicular to your shoulders. Lift your toes and hold your back, hips, and neck in a straight line. Hold this position for 30 seconds or longer, tighten the abdominal muscles, and maintain a steady breathing.

Step 2: Crunch your belly

động tác tập bụng: gập bụng

Step 1: Lie on your back on the floor. With knees bent, feet reach the floor, shoulder-width apart. Place your hands lightly touching the back of your head.
Step 2: Inhale, tighten your stomach muscles, half of your body to an angle of 30 degrees. The buttocks and legs do not move. Exhale back to the original position. Perform the movement 20 times.
Note: Only lightly touch the head, use the abdominal muscles to perform, not the hands or neck muscles.

Step 3: Fold the belly and limbs

động tác tập bụng: gập bụng kết hợp tay chân

Step 1: Lie with your back on the floor, pull your knees up until your thighs are at a 90-degree angle to your body.
Step 2: Inhale, tighten your stomach muscles, half of your body to an angle of 30 degrees, while your arms are straight forward, your legs are stretched parallel to your hands. Exhale back to the original position. Perform the movement 20 times.

For effective abdominal exercises:

  • Perform 3 movements sequentially and repeat the sequence 2-3 times depending on the strength. Increasing the time, intensity of movements every day to quickly have a toned abdomen.
  • When exercising your abs, you will be hungry, prepare good foods for your ab exercises such as bananas, soy, apples, dark chocolate.
  • Combine scientific nutrition, limit eating starch after 3 pm, eat more chicken, salmon, egg white, broccoli. Do not drink carbonated soft drinks or alcohol. Drink 3 liters of water every day.

The fastest way to achieve Body Fitness (Part)

Fitness is a familiar term for young people today. But do you really understand what Fitness is and the right way to achieve Body Fitness yet? Let’s find out about the different aspects of Fitness below.

Fitness là gì? Đâu là cách để đạt được Body Fitness nhanh nhất?

Fitness is fit, fit, fit and fit. As defined in the dictionary, Fitness refers to a person who possesses a fit, healthy, and healthy lifestyle. The general meaning of Fitness is a sport that helps people perfect their bodies, helping them live healthier and better lives.
Exercise Fitness gives you a harmonious and balanced body, not too big as Bodybuilding. Body Fitness emphasizes the aesthetic beauty of the body and the harmony of the muscles rather than the muscle size factor.

Fitness là gì? Đâu là cách để đạt được Body Fitness nhanh nhất?

It is undeniable that Body Fitness originates from Bodybuilding. Both disciplines aim to build large muscle mass – obviously. But in fact, we all “implicitly” know that Body Fitness is more “beautiful” and “beautiful” than Bodybuilding.
In general, bodybuilding athletes of Bodybuilding have huge muscle mass, thick, sharp, clear division. While people who practice Body Fitness have more moderate muscle thickness, the muscles are softer, moderately floating, less sculpted.
In short, Bodybuilding focuses on a big body – while Fitness focuses on the balance factor.

The main goal of Bodybuilding is “big muscles”. Therefore, their workout plan usually includes exercises with few repetitions but focuses on high weight weights. They rarely do Cardio exercises.
Meanwhile, Fitness is the opposite. They often pay great attention to large muscle groups (back, chest). Once they gain ground, they will continue to work on their abs, legs, and buttocks. Fitness people often focus on cardio training program and the number of repetitions rather than weight as Bodybuilding.

The basic difference between Bodybuilding and Fitness is the calorie intake of the practitioner. When doing Fitness, the average person only loads about 2500 calories. Meanwhile, the Bodybuilder regularly consumes over 5000 calories.
In addition, the diet of both 2 is not much different. Their menu includes protein, starch, vitamins, vegetables, fruits, and supporting foods (Whey, BCAA, …). However, the Body Builder tends to abuse supportive foods more than Fitness.

In short, depending on the goals, you can practice in each direction accordingly. If you already intend to follow Fitness, continue reading below to learn how to practice Fitness in the best way.

Sports movement of busy people

About 5 years ago, physical training and sports among young people, especially office workers, were not too frantic. But recently, gym, yoga, Zumba, jogging … suddenly emerged into a trend, positively responded by modern young people.

Vận động rèn luyện thể dục thể thao để có 1 sức sống khỏe mạnh ...

A series of sports centers so that appear as “mushrooms growing after the rain”, from high-end to affordable, with many reasonable prices and diverse forms such as gym (bodybuilding), yoga, boxing, dancesport, Zumba, cardio …
Not coincidentally, practicing a step “throne”, many people favored. Exercising health, supple body, regaining a good physique, relieving stress and countless tangible and invisible effects have led many people to go to the fitness center.

Leaving 1-2 hours for sports in a limited time is not easy for many people. Understanding that psychology, many gyms have expanded more flexible operation time to serve the needs of many customers.

In many offices, it is common to take advantage of lunch breaks to practice. People set up table tennis, badminton, tennis … or invite coaches to teach yoga, dance sport or Zumba …

Chi tiết bài viết

The exercise and sport require the trainee to have serious investment, be patient, do not be anxious to burn the stage with a reasonable diet. If not enough determination, giving up halfway through is entirely possible.
Therefore, many young people have chosen social networking as a place to record their own practice. Not just a “virtual life“, sharing on these content-sharing platforms is also an effective way for sports followers to motivate themselves as well as spread a healthy lifestyle to the community.

It is not easy to maintain the practice in the beginning but now it has become a habit, not feeling uncomfortable. Regular exercise brings a lot of benefits: mental clarity, refreshment, robust body, endurance, refreshing spirit, optimism, love of life.

Very quick, fitness trainers and inspirational practitioners also use these platforms to guide helpful exercises for viewers. In addition to guiding and interacting to answer questions, the community that loves to practice and live healthy also presents challenges (FitnessChallenge), helping young people share the spirit of practicing sports.

Things to know when exercising

A good body, good health is the desire of everyone when coming to the gym. This problem is not that difficult, but before you get good results, you need to know what you need to know when you exercise.

Do not let your stomach get too hungry or too full
When working out, the muscular body has to be physically active, which leads to a high energy consumption on the body. To avoid faintness, tiredness, or fainting, you need to snack before training, and drink 0.5 liters of water to practice sweating more will be better.
Warm-up and relax
Gym is a sport that requires the most exercise in your muscles, so you need to warm up your body. This is like a stepping stone to change the body from a stationary state to a light and strong movement. And to avoid soreness or muscle cramps after training, you should relax to bring your body back to a normal state.

Arranging a suitable workout time
Gym experts at The Swequity Way say that the ideal time to work out is from 14-17:00, because the morning is the time when the muscles relax most, if they will be prone to cramps and muscle contractions. In the evening, when the body is tired after a long day, strong exercise is not recommended. If you do not have time, you can practice between 7 – 9 am or 14h to 19h30 pm.
Determining the purpose of exercise
This is one of the things to know when exercising is especially important. Determine what your purpose is when you exercise, want to gain weight, lose weight, improve your physique, or simply reduce stress. Only then can you choose for yourself the appropriate training method to accomplish your goals with the best results.

Training time
If you are new to the gym, you should practice 6 sessions/week in the first 3 months, the time is 30 minutes/day. Take time to relax muscles to stretch, not tired after continuous exercise.
After 3 – 6 months, the lifting time should be 1 hour/day, 1 hour, and 30 minutes with training time from 6 to 12 months. For those who have been practicing for 1 to 2 years, they should practice from 3-4 days/week and practice at least 2 hours/day. If you are not going to compete or are not a bodybuilder, do not exercise too much.
Gradually increasing the difficulty of the exercise
If you are new to the gym, you should not practice the style of those who have practiced for a long time or perform exercises that are too much for your ability. The gym experts at The Swequity Way, the effect of the gym does not depend on heavy or light exercise, more or less but it is important to practice the right techniques and eat into the new muscles to ensure efficiency.

Replenish water fully
This is one of the things to know when exercising is equally important, you need to add enough water daily. During exercise, you should replenish your body’s water more than usual to make up for the sweat that has been released. Drink 30 minutes before training, drink between breaks, and drink after workouts. Drink filtered water, stay away from carbonated or sweet drinks.
Equipping knowledge about nutrition for gym people
Nutrition is a decisive factor to 60% of the results achieved when participating in the gym. In what you need to know when working out, you need to understand the diet and build your own menu that suits your fitness goals.

Five Instagram accounts of world-famous gymer

In addition to finding motivation in friends and coaches at the gym, you can follow the world-famous gymer later to have more will to practice.


Attila Toth is also a young bodybuilder, he possesses remarkable muscle mass along with a handsome face that is admired by many women. He arrived in Miami at the age of 16 and graduated from an international school here. In addition, he has been accepted to 13 universities in the US, and eventually he chose Temple University in Philadelphia, but because of his fitness career, he had to temporarily put aside his studies. That career began when he won the top prize in a bodybuilding competition and since then he has received more invitations to collaborate from brands in the field of fitness.


Following more than 300k proves the attraction and attention of the people for the famous gymer Dominick Nicolai quite a lot. On Instagram, this guy regularly posts photos of his fitness process.
Born and raised in California, he soon had a passion for fitness from an early age. At the age of 4, Dominick began weightlifting and watched many fitness videos to learn how athletes train. Finally, thanks to his perseverance and proper diet, the boy began to notice changes in his body that made many people pay attention.
To get the body as solid as it is now, Dominick has to practice seriously 5-6 days/week. For this guy, a perfect body must have a balance and symmetry thanks to hard training.


Known as the expert on round 3 improvement, Bret Contreras has been the bodybuilding coach for Hollywood stars like Kate Upton, Matt Damon and Viggo Mortensen. Having a Ph.D degree in Sport Science, the knowledge shared by Bret Contreras is not only accurate but also highly practical. This is exactly why so many people follow him on Instagram.


The above names may be strange, but for Jeff Seid, he is a famous gymer and is known by many young people and makes him an idol. Possessing a great body and his masculine beauty, Jeff Seid deserves to be the inspirational trainer for the gymer.


Karena and Katrina from California met for the first time in the gym and since then established their own fitness studio. Karena Dawn is a triathlon model and athlete and Katrina Scott is a health science student. Setting up the Instagram tone it up account since 2009, two girls, one Personal Trainer and one fitness model, have developed their fitness youtube channel into a multi-million dollar brand. Active sharing fitness videos and cooking videos, Karena and Katrina have built a community of women who love fitness. The daily menu of these two girls is indispensable for protein shake, yogurt, salads, and a large amount of seafood protein.

The benefits of daily yoga

What is yoga?
A form of practice called Yoga allows a person to relax by means of meditation and applies specific postures to the practice to stay healthy and relaxed. The method is native to Indian countries and has been popular around the world. It is proven that when practicing Yoga, the mind, body and soul relax as if you are sleeping. Some people use it as a weekly exercise because they believe it can release stress throughout the week.

Tất tần tật những lợi ích của Yoga đối với làn da mà bạn nên biết ...

Yoga is a training method that requires a high level of mental and physical coordination at the same time. Based on the principle of controlling breathing and keeping the body in a position, thereby mastering and controlling the body’s flexibility, improving intelligence, health, and finding the true value of happiness. The magic of Yoga is through the practice of the body to initiate, help people to be enlightened, abandon unhealthy lifestyles, bad qualities, and improve themselves. With thousands of benefits of Yoga, it is considered the oldest and most reliable form of sports practice in the world.

Do yoga to improve health
Yoga brings great benefits to health such as Increasing flexibility and endurance, endurance for the body, helping the body to be healthier; Improve the activity of the organ systems (nervous system, circulation, digestive …). In addition, yoga also has the effect of developing muscles, helping muscles, body healthy and energetic in learning, work, and life.

Lợi ích của Yoga đối với hệ tiêu hóa của bạn | YogaPlus

Daily yoga is also great therapy for prevention and treatment, health promotion. Yoga exercises have effects such as: Preventing joint diseases (reducing back pain, neck pain, shoulder pain, aching joints); improve lung performance, stabilize blood sugar for diabetics; reduce the risk of heart disease.

Yoga helps you improve your beautiful physique
Especially, in yoga, fat people can lose weight, and thin people can gain weight.
Many people doubt the effectiveness of yoga when it comes to weight loss and yoga. But in fact, slow-intensity movements are often more difficult than high-intensity exercises. Yoga requires the entire muscles of the body to work at full capacity to complete difficult postures. The more muscle you work, the more protein you burn in your muscles. When muscle protein is exhausted, it will accelerate fat burning and excess energy consumption. In other words, Yoga is the most perfect discipline for muscle movement.
This is why many actors, models, singers practice yoga to improve and keep in shape. Doing yoga gives you toned muscles, balanced body, neat, helps people practice younger and more beautiful. In particular, moderate yoga exercises can be applied to both thin and fat people.
For fat people, yoga exercises help tone muscles, consume excess energy but not feel hungry, crave; have scientific nutrition, thereby improving physique efficiency. For thin people, yoga has the effect of boosting metabolism, stimulating blood circulation, improving digestion, helping to gain weight effectively and sustainably.

Exercise at home during social distancing

When all the gym, yoga, modern dance … closed to prevent COVID-19 disease, many young people still maintain a physical exercise schedule at home to exercise health and increase resistance.

When social isolation measures are implemented to avoid the risk of COVID-19 disease spreading in the community, this causes people who are regularly physically active in parks, gyms, yoga … to encounter many difficulties. The most effective solution now is to exercise and exercise at home.

With the exercises below, everyone can practice right in their own room, absolutely no support equipment and save a lot of time.

1. Anti-push

This is the most common gesture that anyone can do. This method helps burn calories, effectively affecting muscle groups in the hands, shoulders and back.


Step 1: Start with lying down face down. The legs are about equally wide and the hands are about the width of the shoulders. Palm facing down on the floor.

Step 2: Keep your back straight and lift your whole body at once. Hold this movement for a few seconds. Lower your body just enough so that your chest almost touches the ground, then return to its original position. Always remember to exhale regularly when pushing up and inhale as you lower yourself.

2. Cobra pose

Create an exercise that looks like a cobra is attacking. This is an extremely helpful exercise with the back and abdominal exercises. This method helps the spine flexible, stimulates the digestive system to work well, and avoids diseases such as spinal degeneration …


Step 1: Lie face down on a rug. Keep your arms down and your legs close together. Place the instep of your foot parallel to the floor.

Step 2: Bring your hands up to shoulder height and press palms firmly onto the floor.

Step 3: Extend your shoulders and tilt your neck back so that you will look like a cobra. Keep the hip steady for 15-20 seconds.

Step 4: Breathe evenly and lower your body to the floor, relax in a prone position.

3. Abdominal exercises

With the abdominal movements combined with a healthy diet, the practitioner can release excess abdominal fat effectively, improving resistance.


Step 1: Lie on your back on an exercise mat. The feet are placed flat on the floor (standing wider than the hips) and toes slightly forward.

Step 2: Bend your knees and place your hands gently behind your head. Begin to bend the shoulders, keeping the lower back fixed on. When flexing the abdominal muscles, lift the head and chest to form a right angle to the ground. Slowly breathe in and lower yourself back down to the starting position.