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The arrival of summer often causes a surge of enthusiasm for healthy activities. People are starting to focus on improving their diet and their exercise regimens in order to prepare their bodies for the beach.
The holidays are a fantastic goal to reach, and can keep you away from temptation, as the warmer weather draws you with promises of delectable barbecues and white wine in the sun. However, the weeks leading up to the annual summer holidays are also a time when people fall into the clutches of the food and drive industry.
Looking to lose those extra pounds before you start dressing? Then, crazy elimination diets and punishing exercise routines certainly have some appeal. But beware: the companies offering these solutions might encourage you to make only short-term changes. It's the sad truth that you will regain weight and cancel your results as soon as you come back to eat or drink normally. Solutions for quick fixes can be a waste of money, time, and energy.
In today 's column, I wanted to fight the promises made with a healthy summer vacation plan that can make a realistic difference in a short period of time.
It's pretty simple: the water is in it, everything else is off. Maximum of two coffees or teas a day and simply aim to drink two to three liters of water a day. No soft drinks, no sports drinks, no dietary drinks. You can flavor your water with mint, cucumber or fruit, but no artificial flavors or additives. Keep your fluid intake simple for the best results.
Do you want to feel firmer on the beach or by the pool? Then you will need to add resistance training in your week. Simple exercises like squats, lunges, triceps, plank curls and biceps are all forms of resistance training that will make a big difference. Aim for three sets of each exercise and 15 reps per set. Remember to start slowly and increase gradually, otherwise you will feel severe pain in the days following the workout.
Rest is crucial. Work hard, but do not fall for training every day. Your body will not have time to recover, your workout will suffer and you will actually get fewer results. My clients are resting from workout two days a week. Even when I train for a big event, I take at least one day a week. In addition to your rest, remember the importance of sleep and the quality of your sleep. Rest is where your body recovers, regenerates and improves, so skip it at your own risk.
Starvation diets simply do not work. You should eat three meals a day with two snacks. Porridge or eggs for breakfast, a handful of nuts as a snack, a brown bread sandwich or a salad for lunch with protein and colorful vegetables, a snack of fruits and then a dinner of protein and colors. Pretty simple, is not it? Healthy eating should always be simple. Do not complicate things when it comes to food intake, and look at the results you will get for your vacation.
Maybe I'm weird to do it, but when I'm on vacation, I train most of the time. Why ruin all your hard work with a week of bad food and no exercise? I do not suggest that you make your vacation all about training, but plan a little exercise as part of your break. Bring your runners and equipment, organize clbades, take a decent dip in the pool each day or plan a walking / hiking route. Subscribe to The Real Health podcast with Karl Henry on iTunes and Soundcloud and get simple tips on health and wellness every day. For more information, visit independent.ie/podcasts. For questions about health and well-being, you can email [email protected] or contact Karl on Twitter @ karlhenrypt.
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