假期结束了, 留下相当不愉快的后果: 皮肤脱水, 日常工作毁于一旦, and a couple of extra pounds. We will tell you how to get back to great shape without suffering at the beginning of the new year.
Hard to believe, but the New Year holidays are over, 和 free hookup sites offer you many great matches to go on a date with. Feeling unconfident about that? It’s time to take care of yourself and get fit again after a continuous celebration. You may be asking yourself: is it too late for me to get in great shape? Such a task often seems impossible as many of us can hardly overcome laziness. But each coming year is a new challenge and another chance to correct mistakes.
The New Year’s holidays are a time for simple miracles we’ve been waiting for for so long. A week of rest from the work routine, a joyful feast, gatherings with family. A week off is often reflected in the training system. Someone decides to take a break, including physical activity, and someone does not have time for training due to too busy plans. 因此, today we’ll share with you some great ways to get back into shape and make it comfortable.
Losing Weight after Holidays: Things You Shouldn’t Do
When we see actors who are in great shape in their 40s and then our own bodies in the mirror after the holidays… Familiar? The first desire is to follow a strict diet. A week of porridge, a couple of fasting days or only apples – a little suffering, and harmony is just around the corner!
然而, these stressful weight loss methods often fail. Even if you manage to lose a couple of pounds, they usually return within the next two weeks, as soon as you shift to your regular diet. All the effort turns out to be wasted.
It happens primarily because the body is exposed to severe stress. After almost a month of plentiful and varied food, it experiences a sudden deprivation. It interprets such starvation in the same way as in the days of the cavemen: a catastrophe has happened, 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.
除了, 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. 作为一项规则, foods recommended for such mono-diets have an outstandingly high content of acids. Adding those to the hydrochloric acid of gastric juice (which continues to be produced, although there is not much food), you risk getting gastritis.
所以, it can be concluded that proper weight loss means a smooth, gradual, balanced diet. Want to get in great shape? Follow our advice, and you’ll be able to return to the pre-holiday form. Even if not very quickly, you will get a stable, pleasing result without stress and harm to your health. Let’s take a closer look at how to get in great shape after the holidays.
Maintain Physical Activity
Make a Workout Plan
当然, restoring a great body shape is a difficult task. It must be approached responsibly so as not to harm the body. Try setting small goals for yourself every day: go to bed earlier, cut down on high-calorie foods, break away from TV shows, and spend more time outdoors. And before you first visit a gym, it’s better to make an exercise plan.
Don’t forget it is not safe to jump into high loads during training, especially if your goal is a great shape at 50. Start small and gradually increase your running speed or lifting weight. The number of exercises and repetitions should neither be huge. In general, a pre-written program will help you focus.
How to get into great cardio shape after the holidays? After a break, 训练的主要任务是在工作中使用最大数量的肌肉群. 最舒适的开始方式是有氧运动. 有氧运动训练可为剧烈运动做好心血管系统的准备, 帮助稳定体重, 温暖肌肉, 并让您平稳地恢复到平时的训练速度.
Another great way to stay in shape 是伸展主要的肌肉. 动力负载对身体而言更加困难, 因此您不应该在休息后立即进行力量训练, especially with a heavyweight.
To correctly calculate the adequate load, focus on the duration of the break. If you want to get in great shape, workouts should have 60-70% of the usual load after a week of rest. 对于 2 周 – 50-60%; if the break is longer, reduce the load to 40-30%. 后 2-3 workouts, start gradually building up your training volume. In this mode, work for about 3-4 周, returning to the usual loads. Consider your special workouts, 例如, choose the training plan for women with excess weight or middle-aged men in great shape.
Take Every Opportunity to Train
The easiest way to return to training after the holidays is… right if you do not take a break from training! How to get in great running shape in a month? During the holidays, you have an excellent opportunity to increase your running shape, for which you might not have enough time on weekdays. 是, the lack of a clear daily routine sometimes interferes with self-organization, but do pull yourself together. Get up an hour earlier or invite friends to share the news on the run, and not in a cafe. You get tired fast? Just look at those former smokers in great shape. Aren’t they a great motivation? A bonus is wonderful weather which gives an excellent opportunity to train outdoors even for those who don’t like cold. Take advantage of this while you have a few days off left.
The usual weight gain during the New Year holidays is about 3-4 磅. If walking to the fridge was your favorite sport throughout the first week of January, start gradually exercising. After work, take a short walk, go to the ice rink with friends, 或在周末尝试单板滑雪或滑雪. 白天, get up for ten minutes to do a simple set of exercises that will 帮助缓解脖子, 背部, 和腰部. 这些地方是第一个长时间坐在电脑前会感到疲倦的人.
写下大概的饮食, 如果不是一个星期, 然后至少三天. 购买所有菜肴所需的食物. 看起来微不足道, 但是我们经常拒绝准备健康的东西，因为我们没有食材，也没有时间去商店. 所以, we take out sausages or grill a steak (simple and quick). Preliminary preparation allows you to control your diet to be in great shape.
Reduce Calorie Intake
During the holidays, large quantities of fat in our bodies have not yet accumulated. But due to improper nutrition, there is plenty of excess fluid, which leads to edema. 因此, the post-holiday diet’s main goal for everyone, especially mature women in great shape, is to remove fluid, toxins and reduce the daily calorie intake.
Reduce calories without stress for the body:
- 用羊肉代替猪肉和鸡大腿, 火鸡胸, 牛肉, 或小牛肉.
- 用含纤维的食物补偿多余的卡路里-吃 100 克肉, 补充 200 克蔬菜.
- 选择脂肪含量较低的乳制品, 但放弃脱脂乳制品–弊大于利.
- 柠檬汁时令色拉, 酸奶. Replace processed mayonnaise with 自制的 –很容易做饭, 而且卡路里更少.
- 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.
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, 脂肪, and carbohydrates necessary to get a great shape body and maintain a balance of nutrients.
Shop for Healthy Foods
It is much easier to give up fried and fatty foods when fruits, 蔬菜, and other healthy meals are in the fridge. 当然, 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 (葡萄柚, 柠檬, 桔子, tangerines), 浆果 (cranberries, lingonberries, cherries, 蓝莓, 草莓, 山莓), 李子, 杏子, and kiwi. Try to eat them before 4 下午. And one more thing: don’t throw away the peel – you can do a lot of interesting things using it.
After carbohydrate and fatty salads, 小吃, 和甜点, 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. 加, 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, 牛油果, 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, 头发, and nails will be impossible.
Avoid Convenience Foods and Processed Foods
Buy and cook only whole, natural foods, 例如, not sausage, but meat. The simpler and more original the product, 更好. 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. 第一, 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. 例如, soups provide a rich selection: vegetable purees with broccoli, 菜花, leeks, pumpkin; 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: breakfast, 午餐, dinner, and one of any snacks (lunch or afternoon snack around 4 下午). 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
Sleep after the holiday can be pleasant and useful, and it’s a great way to stay in shape. 是, 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. 不幸, all this negatively affects health, knocks down the healthy routine, and reduces sleep effectiveness. 第一, 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.
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. That’s why, after returning to work schedule, it is of major importance to normalize sleep patterns.
Improve Your Metabolism
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.
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
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. 问你自己: 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.
Do the work step by step. 例如, every 30 分钟, switch to little things: call a friend, answer messages, clean the desktop, sort your mail, 等等. 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, 闭上你的眼睛, and do nothing. Our body cannot stay without movement for a long time, 所以 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. 例如: “If I write this report now (跑 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.
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.