Com mantenir-se en bona forma després de les vacances d’hivern 5 Consells de salut

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How to Stay in Great Shape After Winter Holidays 5 Health Tips-1
ha de llegir:

Les vacances han acabat, deixant enrere conseqüències força desagradables: pell deshidratada, una rutina diària en ruïnes, i un parell de quilos de més. T’explicarem com tornar a tenir una bona forma sense patir al començament del nou any.

Difícil de creure, però les vacances d’any nou s’han acabat, i llocs de connexió gratuïts t’oferirà molts fantàstics partits per sortir a la cita. Sent-te desconfiat d’això? It’s time to take care of yourself and get fit again after a continuous celebration. És possible que us pregunteu a vosaltres mateixos: és massa tard per posar-me en bona forma? Such a task often seems impossible as many of us can hardly overcome laziness. Però cada any que ve és un nou repte i una altra oportunitat per corregir errors.

Com mantenir-se en bona forma després de les vacances d’hivern 5 Consells de salut-1

Les vacances de Cap d’Any són temps de simples miracles que tant esperàvem. Una setmana de descans de la rutina laboral, una festa alegre, reunions amb la família. Una setmana lliure es reflecteix sovint en el sistema d’entrenament. Algú decideix fer un descans, inclosa l’activitat física, i algú no té temps per entrenar a causa de plans massa ocupats. per tant, avui compartirem amb vosaltres algunes maneres fantàstiques de recuperar la forma i que sigui còmode.

Perdre pes després de les vacances: Coses que no hauríeu de fer

Quan veiem actors que tenen una forma molt bona als 40 anys i després el nostre propi cos al mirall després de les vacances… Familiar? El primer desig és seguir una dieta estricta. Una setmana de farinetes, un parell de dies de dejuni o només pomes: una mica de patiment, i l’harmonia és a la volta de la cantonada!

malgrat això, aquests mètodes estressants de pèrdua de pes sovint fracassen. Fins i tot si aconsegueixes perdre un parell de lliures, solen tornar en les pròximes dues setmanes, tan aviat com canvieu a la vostra dieta habitual. Tot l’esforç es desaprofita.

Succeeix principalment perquè el cos està exposat a un estrès sever. Després de gairebé un mes de menjar abundant i variat, experimenta una privació sobtada. Interpreta tal inanició de la mateixa manera que en els temps dels homes de les cavernes: ha passat una catàstrofe, and to survive, you need maximum reserves of nutrients. As a result, what you eat after such a strict diet begins to be deposited as fat.

S'ha de comprovar:

Losing-Weight-after-Holidays-Things-You-Shouldn't-Do

a més, stress is experienced not only by the body but also by the mind. After a hungry day, you always want something tasty to reward yourself for the torment. The risk of overeating high-calorie, sweet, or fatty foods increases significantly.

And that’s not to mention the fact that restrictive diets are harmful to the gastrointestinal tract. Per regla general, els aliments recomanats per a aquestes mono-dietes tenen un alt contingut en àcids. Afegint-los a l’àcid clorhídric del suc gàstric (que es continua produint, tot i que no hi ha molt menjar), es corre el risc de patir gastritis.

Tan, es pot concloure que una pèrdua de pes adequada significa una fluïdesa, gradual, balanced diet. Want to get in great shape? Seguiu els nostres consells, i podreu tornar al formulari anterior a les vacances. Encara que no sigui molt ràpid, obtindreu un estable, resultat agradable sense estrès i perjudicis a la salut. Let’s take a closer look at how to get in great shape after the holidays.

Mantenir l’activitat física

Feu un pla d’entrenament

És clar, restaurar una gran forma corporal és una tasca difícil. S’ha d’abordar amb responsabilitat per no fer mal al cos. Intenteu establir objectius petits cada dia: anar a dormir abans, reduir els aliments rics en calories, allunyar-se dels programes de televisió, i passar més temps a l’aire lliure. I abans de visitar un gimnàs per primera vegada, és millor fer un pla d’exercicis.

No oblideu que no és segur saltar a càrregues elevades durant l’entrenament, especially if your goal is a great shape at 50. Comenceu petit i augmenteu gradualment la vostra velocitat de carrera o aixecament de pes. El nombre d’exercicis i repeticions no ha de ser enorme. en general, un programa preescrit us ajudarà a concentrar-vos.

Comenceu amb saviesa

How to get into great cardio shape after the holidays? Després d’un descans, la tasca principal de l'entrenament és utilitzar el màxim nombre de grups musculars a la feina. La forma més còmoda de començar és el cardio. L’entrenament aeròbic prepara el sistema cardiovascular per fer exercici intens, ajuda a estabilitzar el pes, escalfa els músculs, i us permet tornar a la vostra velocitat d’entrenament habitual sense problemes.

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Another great way to stay in shape és estirar els músculs principals. Les càrregues de potència són més difícils per al cos, de manera que no us heu de sobrecarregar amb entrenament de força immediatament després d’un descans, sobretot amb un pes pesat.

Per calcular correctament la càrrega adequada, se centren en la durada del descans. If you want to get in great shape, workouts should have 60-70% de la càrrega habitual després d’una setmana de descans. per 2 setmana – 50-60%; si el descans és més llarg, reduir la càrrega a 40-30%. després 2-3 entrenaments, comenceu a augmentar gradualment el vostre volum d’entrenament. En aquest mode, treballar durant aproximadament 3-4 setmana, tornant a les càrregues habituals. Penseu en els vostres entrenaments especials, per exemple, choose the training plan for women with excess weight or middle-aged men in great shape.

Aprofiteu totes les oportunitats per entrenar

La forma més senzilla de tornar als entrenaments després de les vacances és… correcte si no es fa un descans de l'entrenament! Com aconseguir una bona forma de córrer en un mes? Durant les vacances, tens una excel·lent oportunitat per augmentar la teva forma de córrer, per a la qual cosa és possible que no tingueu prou temps els dies laborables. si, la manca d’una rutina diària clara de vegades interfereix en l’autoorganització, però sí que us ajunteu. Aixeca’t una hora abans o convida els teus amics a compartir les novetats a la cursa, i no en un cafè. Et canses ràpid? Només cal mirar aquells ex fumadors en forma. No són una gran motivació? Una bonificació és un clima meravellós que ofereix una excel·lent oportunitat per entrenar a l’aire lliure fins i tot per a aquells a qui no els agrada el fred. Aprofiteu-ho mentre us queden uns dies de descans.

Mou més

L'augment de pes habitual durant les vacances de Cap d'Any és aproximadament 3-4 lliures. Si caminar a la nevera era el vostre esport preferit durant la primera setmana de gener, començar a fer exercici gradualment. Després de la feina, feu un petit passeig, anar a la pista de gel amb els amics, o proveu snowboard o esquí els caps de setmana. Durant el dia, get up for ten minutes to do a simple set of exercises that will ajuda a alleujar el coll, esquena, i l'esquena baixa. Aquestes zones són les primeres que es cansen d’estar asseguda a l’ordinador durant molt de temps.

Gestioneu la vostra dieta

Planifiqueu el vostre menú

Anoteu una dieta aproximada, si no és per una setmana, després almenys durant tres dies. Compreu els aliments necessaris per a tots els plats. Sembla trivial, però sovint ens neguem a preparar alguna cosa saludable perquè no tenim ingredients ni temps per anar a la botiga. Tan, traiem salsitxes o planxem un bistec (senzill i ràpid). La preparació preliminar us permet controlar la dieta per estar en bona forma.

Gestioneu la vostra dieta

Reduir la ingesta de calories

Durant les vacances, encara no s’han acumulat grans quantitats de greix al nostre cos. Però a causa d’una alimentació inadequada, hi ha un excés de líquid, que condueix a un edema. per tant, l’objectiu principal de la dieta postvacacional per a tothom, especially mature women in great shape, consisteix a eliminar el fluid, toxines i reduir la ingesta diària de calories.

Reduir les calories sense estrès per al cos:

  • Menja aliments proteics: la sensació de plenitud us acompanyarà durant molt de temps.
  • Substituïu les cuixes de porc i pollastre per xai, pit de gall dindi, vedella, o vedella.
  • Compensate for excess calories with foods that contain fiber – eat 100 g of meat, supplement it with 200 g of vegetables.
  • Choose dairy products with a lower percentage of fat, but give up non-fat dairy products – they do more harm than good.
  • Season salads with lemon juice, iogurt. Replace processed mayonnaise with homemade one – it’s easy to cook, and there are much fewer calories.
  • Sugar may be hard to cut, but try only adding it to your morning tea or coffee when your body needs more energy.
  • If you want to pamper yourself with sweets, opt for natural marmalade, fresh fruit, and dark chocolate.
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Include more cereals and vegetables in your diet – solid fiber cleanses the body without exceeding the calorie intake. Just look at people who don’t eat meat and are in great shape – it is all thanks to fiber. A low-calorie diet should be balanced, which means contain the number of proteins, greixos, and carbohydrates necessary to get a great shape body and maintain a balance of nutrients.

Reduir la ingesta de calories

Shop for Healthy Foods

It is much easier to give up fried and fatty foods when fruits, verdures, and other healthy meals are in the fridge. És clar, the New Year’s holidays are impossible without fatty snacks, but it’s time to switch to a lighter diet. Your body will respond extremely positively to such changes.

What is important to remember for getting in great shape after the holidays? More fiber, fewer sweets. The latter also applies to fruits. For women in great shape, berries and fruits with a low glycemic index are acceptable not to provoke blood sugar spikes as well as weight gain. Those include citrus fruits (aranja, llimona, taronges, tangerines), baies (cranberries, lingonberries, cherries, nabius, maduixes, gerds), prunes, albercocs, and kiwi. Try to eat them before 4 am. And one more thing: don’t throw away the peel – you can do a lot of interesting things using it.

Augmentar la ingesta de proteïnes

After carbohydrate and fatty salads, aperitius, i postres, it’s time to remember about proteins. They will return satiety and make the body fight for losing weight. It takes more time and energy to digest proteins, which means more calories are spent. Més, muscles of men over 50 in great shape need protein nutrition not to lose the tone without training.

Don’t Forget about Fats

Just change the harmful mayonnaise for olive or coconut oil, include nuts, alvocats, salmon in your diet. You cannot completely deprive the body of fats, and the only requirement is that all fatty foods consumed must be healthy. It is particularly essential for women because, without fats, the normal condition of skin, cabell, and nails will be impossible.

Augmentar la ingesta de proteïnes

Avoid Convenience Foods and Processed Foods

Buy and cook only whole, natural foods, per exemple, not sausage, but meat. The simpler and more original the product, el millor. Avoid foods that are packaged and seasoned, flavored with chemical additives and preservatives.

Diversify Your Diet

Although healthy diets allow great ways to get in shape, their main problem is monotony. Primer, dull food quickly reduces motivation, and secondly, with a monotonous diet, the body runs the risk of losing important nutrients.

So do not limit yourself to any recipe. Per exemple, soups provide a rich selection: vegetable purees with broccoli, coliflor, leeks, carbassa; mushroom soup with vegetable or fish broth. An essential tip is to avoid cream in the composition which can be replaced with coconut milk.

Don’t Make Stress Worse

In other words, do not arrange fasting days immediately after the New Year holidays. The best solution would be to return to your usual diet, as well as restore sleep. The ideal option at first would be four meals a day: esmorzar, dinar, dinner, and one of any snacks (lunch or afternoon snack around 4 am). You should have dinner no later than 2 hours before bedtime. By the way, you also need to pay special attention to sleep.

Manage Your Sleep

Dormir prou

Sleep after the holiday can be pleasant and useful, and it’s a great way to stay in shape. si, sleep is important in the fight against excess weight. Over the past weeks, many of us have become used to enjoying long evening dinners at the table with fatty foods and alcoholic beverages. desafortunadament, all this negatively affects health, knocks down the healthy routine, and reduces sleep effectiveness. Primer, give yourself as much sleep as you need, and then take the system into your own hands. Go to bed and get up every day a little earlier than the previous one.

Manage Your Sleep

Go to Bed Earlier

It is known that going to bed late, even more so, after a glass or two, we get a short and confused sleep. As a result, tiredness during the day and inevitable harm to the figure. When we sleep, the body produces cortisol, the hormone which resists insulin and normalizes metabolism. Aixo es perqué, after returning to work schedule, it is of major importance to normalize sleep patterns.

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Improve Your Metabolism

Stimulate Detoxication

In the morning, immediately after waking up, drink a glass of warm water with half a lemon juice. Such a cocktail stimulates the secretion of gall that helps to flush out the body’s toxins.

Have a simple mushroom soup for dinner. This dish is one of the most powerful natural sorbents. It absorbs toxins accumulated in the stomach as well as the circulatory system and quickly removes them from the body.

Change coffee (in the morning and during the day) for green tea with honey. This drink also energizes, like coffee, but at the same time benefits the body due to its rich vitamin and mineral composition, antioxidants, and tannins.

Improve Your Metabolism

Beure més aigua

Although the rule of eight glasses of water has already been debunked as a myth, we often drink less than we should and mistake thirst for hunger. Make it a rule to drink several glasses of pure water between meals. You can also drink green, fruit, or herbal tea.

In the post-holiday period, special attention should be paid to this point, both for a young lady and an old guy in great shape. It is very simple and perfectly helps to restore balance after alcohol and an unhealthy diet. It’s best to drink a glass of water after waking up, before each meal, and before going to bed.

Motivate Yourself Always and in Everything

Set Goals

Perhaps, after the holidays, you lost a little confidence in your abilities. It doesn’t matter how many pounds you have gained and how many more hours you have slept. Self-flagellation can lead to worse consequences, and proper recovery begins with self-confidence. Find a reason to return to your normal pace of life. It can be a delicious and healthy breakfast after a good night’s sleep, a smoothie after a workout, or even choosing some great hairstyles for face shape women love. Pregunteu-vos: do older men in great shape get more respect? Do self-confident women get more attention? Find your own motivation. Set goals and strive to achieve them. Don’t forget that with the growth of positive energy, so does your strength.

Motivate Yourself Always and in Everything

Destroy Laziness

Do the work step by step. Per exemple, every 30 acta, switch to little things: call a friend, answer messages, clean the desktop, sort your mail, etc.. Switching will relieve you of fatigue as well as laziness and motivate you for some sports achievements.

If sleepiness strikes, stand up straight like a statue, tanca els ulls, and do nothing. Our body cannot stay without movement for a long time, tan 3-5 minutes of doing nothing stimulates you to take action.

Reward yourself for tedious tasks and come up with rewards for doing particularly important tasks. Per exemple: “If I write this report now (correr 5 miles today), I will buy a new book.The amount of reward should depend on the task’s complexity: the more difficult the task, the more reward.

conclusió

The consequences of merry festivities are constant sleepiness, excess weight, discomfort, and heaviness in the stomach. The list if of course not complete; the causes are irregular sleep, overeating, and alcohol consumption. It all can significantly damage health, so it is advisable to quickly get rid of the unnecessary.

Your body should return to its normal routine, for which it is worth taking time to recover. We hope that our tips will help you get back in good shape after the holidays as soon as possible. If you follow them, in a while, you might catch yourself thinking: I wonder how I got in great shape so quickly.

Maybe you know more ways to keep in great shape after the holidays? Have you already lost a few extra pounds? Are you continuing to train with the same intensity? Please share your story in the comments below.

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