30 Dec Struggling to get back in shape after the summer holidays by JK Trainer
Struggling to get back in shape after the summer holidays? Here are 10 tips to help you:
1. Increase your water intake:
Adequate water intake will aid in proper metabolism function and will keep you satiated between meals. Also when you hydrate properly your body retains less water subcutaneously. Aim for at least 3 liters per day.
2. Portion control:
Your perception of a proper portion might be very, very far from reality. Use a set of food scales to measure your portions and get an idea of what 150 grams of chicken look like. Or go with a meal plan and have this taken care for you ?
3. Getting enough sleep:
Your sleeping habits have a direct impact on your metabolism, your hormonal balance, your recovery and immune system. Aim for 7-8 hours per night. Sleep deprivation causes an increase in cortisol levels which will hinder your fat loss and muscle recovery.
4. Avoid simple sugars:
Your body will start using fat as a fuel only when the blood sugar levels are low. If you’re looking to shed some fat, stop eating foods that are high in sugar and cause your insulin to spike. Read the food label that’s in the back of every food container & drink and make sure that there’s less than 10gr of sugar per serving. The lower, the better.
5. Ensure that you’re getting enough protein:
Make sure that around 30% – 40% of your daily calories come from protein sources. This way you create the optimal environment to build and repair muscle and burn fat as protein helps boost your metabolism and reduce appetite.
6. Increase your fiber:
Having a high fiber intake with every meal will help you stay satiated for longer. Start your meal with veggies and salad, you’ll feel full much sooner and it will be easier to resist ordering dessert. Fiber is also very important for healthy bowel movement.
7. Don’t be afraid of fats:
Gone are the days when nutritionists supported low fat diets. Healthy and unprocessed fats like avocado, extra virgin olive oil, coconut oil, nuts, nut butters and fatty fish should be included in your diet daily. Fats play a big role in several metabolic processes of the human body, including hormone production, cell growth and nutrient absorption. Make sure you measure fats properly and control your portions as one tablespoon of olive oil has around 120 Kcal.
8. Train heavy:
Strength training is not just for the guys. Research has shown that resistance training can help you increase your muscle mass and boost your metabolism and as an added bonus it helps improve your bone density and reduce the risk of osteoporosis. It’s a win-win !
9. Train with intensity:
Challenge yourself with some high intensity interval training. Research has shown that HIIT training increases your metabolism for up to 48hrs after your workout through Excess Post Exercise Oxygen Consumption. This way you’ll burn calories during the workout as well as while you rest ! Have you tried F45 yet ? ?
10. Don’t weigh yourself more than once a week:
Avoid weighing yourself every day and getting obsessed with the number on the scale. Our bodyweight can fluctuate up to 2-3kg every day and it’s affected by many different factors. Track your progress with a professional body composition analysis (body fat scan) every four weeks.
By JK Trainer, Head Honcho at F45 Dubai Marina.