The passage of summer leaves us some kilitos of more so obnoxious, a lack of motivation to train and a lack of control of meal times. Once you have enjoyed the desired vacation days, it’s time to go back to school. And what better way than recovering from excesses; point out these tips that I bring you.
Give importance to breakfast
If you have never given it to it, it’s time to start. A full breakfast has to cover a large percentage of the total energy of the day. It has to be composed of: fruit juice, skimmed milk with a pinch of coffee, piece of fruit, omelette and 1 or 2 whole wheat toast with tomato and olive oil. Avoid sugary productslike industrial bakery and do not start your day without breakfast. As soon as you get up, it will not take you more than 10 minutes, it’s worth it. Believe me.
With this we have enough vitamin almost all day and we make our body work to accelerate the metabolism and start burning fat. In addition to strengthening the immune system against the cold that awaits us in autumn and winter.
Find a place to play sports
We know that working hours are long and exhausting but you can play sports at night before going to bed. The sport at different times is not better or worse , rather it depends on the person. First thing in the morning, your body will be more activated for the rest of the day, instead at night, you will drain all your reserve energies and help you sleep better, but always a couple of hours before going to sleep, as minimum.
If you do not have time during the week, go for a run at night and on the weekends you can find another alternative activity such as pilates or the gym in your neighborhood, and weekend rates are usually smaller. You have no excuse!
Make 5 meals a day
In summer we eat when we feel like the schedule, and this is very good to disconnect but if you want to recover your health from now we have to change eating habits. The most recommended is to make 5 meals a day , three main and two smaller. Do not let spend more than 3 hours between them, so your body will always spend energy for those digestions and also, if your body goes hungry everything you eat will store it as fat, so we get the opposite effect.
The importance of breakfast I have already told you at a previous point, the midday meal has to be the second strong all day, and light dinners (as I mentioned earlier). At mid-morning and mid-afternoon, you can have a yogurt and piece of fruit, a few natural nuts, a juice and a whole-grain bread stick with cheese, sugars are forbidden! Forget about pastries and no matter how small they are. In vitónica they tell you very rich and varied ideas for your lunches.
Start over at the gym
We already know that you are a ” sportadicta ” and that you only have not trained during your holidays, but at the muscular level your body is relaxed, too. Therefore, forget the routine that you had in the gym and start a few weeks with another one of readaptation. Basically, I work in machines or multiarticular exercises such as squats, split, push press and a lot of cardiovascular work and in circuit work, about 15 repetitions with very short breaks. In about 3 or 4 weeks you can start a more advanced routine, be patient.
Recover light dinners
The beach chiringuito tapas are over, it’s time to start with the feeding routine . To do this, he administers the most abundant meals early in the morning and as the day progresses, he decreases in caloric content and quantity, leaving vegetables and salads for dinners.
With a light dinner you will sleep better and avoid bad digestion. If you want to know what to include in a dinner of this type, our friends from direct to the palate give you some options.
Have as a present idea the importance of salads in this last meal, and add tomatoes, tuna, other vegetables and whatever you can think of with low caloric level. This can be accompanied by boiled fish and yogurt.
Change sports or routine
If you have not stopped exercising these summer days, it’s time to change the body! You have many options: hire a personal trainer, talk to the coaches of your gym and tell them to change your routine, look for classes that motivate you and that you have never tried. The importance of changing habits will help your body see the benefits , you can not keep the same training for a long time even if it makes you return to the unknown. And if your goals are the same, there are different ways to get them.
Set aside some time for you
It’s time to be happy! Find a leisure activity that you like : sports, sewing, reading, listening to music, watching movies, having sex, walking … And dedicate at least 20 minutes every day . Scientifically, it has been demonstrated that when performing pleasurable activities we release oxytocin , the pleasure hormone. It does not cost so much to look for that little bit to feel happy. Take it as the reward for your hard day, make every day a moment to be happy.
A good trick to get it is to do a weekly schedule . With this you will get to see at a glance what free moments are left for you.
Renew your wardrobe
Being fashionable we love them all and it may not be expensive. Summer ends and autumn begins. Clean your closet and throw away what you have not put on for a long time, do you still have a place? … Well, you’re ready to go shopping for new clothes. Investigate the new collections in fashion and makeup and new trendsand reserve a few hours with your friends to “spend money” to look more beautiful. Your life and your health will thank you.
Does it seem obvious truth? These days of vacation have rested physically and mentally, we have “recovered” hours of sleep but that is over or not ?. Sleeping the necessary hours is not everything, you have to have a good quality of sleep , which is restorative. With this we get:
- Decrease stress and get sick less
- Be more active and mentally agile during the day and we will develop our work better
- Better control of body weight.
- Have a better state of mind to favor social relationships.
It is very easy to achieve our purpose, you just have to advance the time to go to bed and if you have trouble falling asleep, take music, that book you had parked and you’re looking forward to start, take a relaxing bath and above all, turn off the phone mobile and television, yes, you heard correctly! off, you will realize that it is not that important.
It’s time to start the back to school very good foot, this is just a small help, the rest is up to you. From today it will not be so bad to return to the routine.