Egle Eller: nutrition advice from a personal trainer

Eglelt-Nabi-Nabi talks plainly and honestly about how you can start training, adjust your diet and stay in shape as a woman, even with a young child at home. The focus is on habits that hold up through a busy week, rather than a quick-fix diet.

Why does Egle Eller emphasize a rounded approach to fitness?

Questions by Karin Karu, Buduaar. Answers by personal trainer-Nabi.

Being in good shape means more than a lower number on the scale. According to Egle Eller-Nabi, physical fitness, good nutrition and mental balance go hand in hand. Keeping your body moving makes it easier to manage stress, control your body weight and feel more comfortable in your own skin.

It sounds simple, but the basics are often the first things we forget. Training strengthens your bones, muscles and joints. An active lifestyle also helps prevent a range of health problems. There is no magic involved: your body gets regular exercise and recovers better.

If you are a woman in your 20s-30s and have never exercised before, it is not too late. Honestly, taking the first step is the hardest part. You need to decide that your current lifestyle needs to change and set a goal: weight loss, muscle building or simply feeling better.

Egle Eller on getting started at the gym

As a beginner, you do not need to know what every machine does straight away. The gym can feel unfamiliar on your first visit: equipment, dumbbells, machines and people who seem to know exactly what they are doing. Everyone starts somewhere.

It is worth writing down your goals. Review your short-term goals every week. If your plan is not working, do not give up straight away. Ask yourself what went wrong: was the training too hard, your diet too haphazard or your recovery inadequate?

If you are a complete beginner, it makes sense to speak to a professional. This could be a trainer, your family doctor or a nutritionist. You need to get off on the right track, because an overenthusiastic start can lead to injury or overexertion.

Many women feel apprehensive about the gym because they worry that strength training will immediately make them too bulky and less feminine. This fear is unfounded. A very muscular physique takes years of hard training and a diet to support it. Regular strength training helps shape your body and strengthen weaker areas.

If you are unfamiliar with the machines, ask for advice. There is usually a trainer at the gym who can show you the equipment and point you in the right direction. People in Estonia can sometimes be reserved and afraid of looking foolish. In fact, it is less sensible to stay quiet and perform an exercise in a way that puts too much strain on your back or knee.

You can also hire a personal trainer if you wish. A personal trainer explains how to use the machines, creates a training program and offers nutrition advice. Prices vary, so ask the trainer directly or inquire through the fitness club.

Nutrition, a sample meal plan and a personal trainer’s principles

Energy needs vary from person to person, depending on age, physical activity and individual characteristics. If you train, you burn more energy each day and therefore need more calories. Average daily energy needs are 2000 calories.

Egle Eller-Nabi favors healthy eating over dieting. This means eating smaller portions more frequently throughout the day. A practical routine is four to six meals. Your diet needs variety, rather than just salad and an apple.

Her recommended nutrient balance was clear: 10-15% protein, 25-30% fat and 55-60% carbohydrates. This does not mean you need to calculate every mouthful. It is more a reminder that your body needs protein, fat and carbohydrates.

• Breakfast: oat porridge with bilberries, made with ½ milk and ½ water, 1-2 boiled eggs, honey, coffee with milk or tea with honey.
• Snack: fruit, a glass of plain yogurt or kefir.
• Lunch: wholegrain pasta with tomato sauce, 1 slice of wholegrain bread and fruit salad.
• Before your workout: quark and fruit or cottage cheese and fruit.
• After your workout: a recovery drink and fruit.
• Dinner: boiled root vegetables with chicken breast, a slice of wholegrain bread and a glass of kefir.
• Before bed: cottage cheese with cloudberry jam.

What is the biggest mistake when trying to lose weight? The answer is simple: taking your diet to extremes. Living on nothing but salads, fruit, root vegetables or dry foods can leave your meals too low in protein, fat and calcium.

Even when you are staying in shape, your body needs quality fats, protein and calcium every day. You do not need to avoid dairy products completely if you tolerate them well. A sensible diet does not have to feel like a harsh punishment.

Egle Eller: what should you pay attention to in practice?

Start gently. If you haven’t been active for a long time, your first week doesn’t need to be heroic. Choose a training load that leaves you wanting to come back for your next workout.

Eat fruit and vegetables, avoid ready meals where possible, and keep sweets as an occasional treat. Sugary juice drinks, soft drinks and alcohol quickly add calories, but often don’t keep you feeling full for long. Water is a simpler choice.

If your goal is to get back in shape after giving birth or taking a longer break, give your body time. Egle Eller-Nabi’s example is valuable precisely because she doesn’t talk about a miracle solution. She talks about consistency.

FAQ: Egle Eller and getting in shape

Can a complete beginner get in shape?

Yes. You can start from zero as long as you have a clear goal and increase your training load gradually. At first, proper technique matters more than lifting heavy weights.

Will going to the gym make a woman too muscular?

It won’t happen automatically. A very muscular physique takes years of hard training and a structured diet. Ordinary training helps strengthen and shape your body.

Does a beginner need a personal trainer?

A personal trainer isn’t essential, but can save you a lot of confusion when you’re starting out. They can help you learn to use the machines, get your technique right and establish a training program more quickly.

Original article on the Buduaar website: Click here…

Author: Karin Karu: Buduaar.ee

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