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personal trainer - προσωπικός γυμναστής


Enjoying food? Like the idea to make a full meal along with a perfect diet ?

You enjoy the experience to do a dinner at a nice restaurant?

You must be able to respond positively to all these questions without feeling guilty about it. Furthermore eating is an important part of our lives. We can not live without food. Our body depends on food for energy, healthy skin, hair and teeth.So what is an ideal and smart diet? It is that we can achieve the greatest possible results without much effort, all you need is knowledge and a good coordination, things you will read below.

Firstly, determine the total amount of calories you need to burn every day in consultation with your personal trainer who has knowledge of your training and other aspects related to the daily needs,then calculate the total of carbohydrates, protein and fat you need, based on the principle that your diet should consist of 60% carbohydrates, 30% protein and 10% fat.

Let’s assume that you need 3000 calories per day. From these, 60% should come from carbohydrates (3000×0,60) 1800 calories.One gram carbohydrate releases during the burning of four calories. So dividing 1800 by 4 you find the grams of carbohydrates ie. 450gr. Then taking into account that 30% of total calories should come from protein and that one gram of protein equals 4 calories we find that we need
225gr of protein. With the same way we find the grams of fat, which is 37.5 (one gram of fat equals 8 calories).

personal trainer - προσωπικός γυμναστής

This diet is easy to follow taking you  four main categories namely food.

  • Milk and derivatives,
  • Fruit and vegetables,
  • Red meat, poultry, fish and eggs,
  • Bread, cereal, pasta and fiber.

You should eat 6-8 servings from the bread and cereal group 2-4 servings from the other food groups daily.


Fruits: Many people do not consume fruits every day, should you buy fruits in great variety, to keep them fresh buy everything in small quantities. You can take eat a fruit in work, as a snack or to make juices.

Vegetables: You must give great priority to vegetable and buy them in large variety. Emphasize on yellow and green vegetables. You can with them to accompany your main course.

Milk: Try drinking mainly skim milk is at least 1% or 2% because milk is rich in saturated fat. Eat a bowl of milk and cereals in the morning. Milk is a great calcium source, it is also important to eat milk derivatives.

Bread and cereals: This group is easy . Use best wholemeal bread as it’s rich in fiber, rice, pasta, potatoes are a good source of energy.

Meat and fish: you should eat 2-3 servings of this group daily, contain large amounts of protein.

Eggs are also a good source protein.Also there are many different ways to cook chicken, fish, pork or veal.


This diet will help you achieve the best possible results. The key to your effort is the systematic training of any form, try to exercise at least 3 times a week on top of training of high intensity without rest between of sets for about 40′-60 ‘, depending on your level of athletic condition and always under the supervision of your personal trainer.

Do not panic if the results are not immediate, persevere and success is guaranteed also the right way to diet and systemic training is above all a way of life!

Kostas Mitsaris
Certified Personal Trainer N.G.A.
Sport & Fitness Nutritionist I.C.S.

Certified Personal Trainer Sport&Fitness Nutrionist

[email protected]

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