With these tips you can return from the holidays without noticing changes in your physical shape
Did you know that during the month of vacation you can gain 3 to 5 kilos if you make a parenthesis in your sports and nutritional habits? We assume that after following a routine in the gym during the last months you will not want to send all your results to the bottom, but we also understand that “being on vacation” means to disconnect and rest, which is what you’ve been waiting for almost a year.
And if we propose a series of recommendations that can be adapted perfectly to your holidays and that will help you to stay in shape? And not only that, we assure you that you can also enjoy your leisure time wherever you are.
Wherever you go, you can take the gym with you
A few weeks ago, we were talking about Bodyweight training: training that does not need any specific material to train and with which you can regulate the intensity depending on your goals or your fitness.
This type of training can be done in any corner of the world where you are spending your vacation. You just need to memorize some basic exercises of the main muscle groups and put desire. There are many options to train with your own body weight.
Do not leave, create your own maintenance training
Keeping fit requires less time than you think. With 15 or 20 minutes a day or even 3 or 4 days a week, it may be enough to maintain your fitness throughout your vacation. The key is to choose the exercises properly, in such a way that the efforts in the whole body are compensated and the work is global.
Take advantage to practice other sports
If something has the summer is that sports options are multiplied, especially outdoors and in natural environments. For example, adventure sports will make you enjoy the five senses and also work your whole body, either in the mountains with rafting, kayaking or canoeing, or on the beach practicing windsurfing, open kayak or paddle surfing.
Increase the hydration of your body
If you are going to exercise, it is important to combat the effects of sun and heat with complete hydration. Never forget your bottle of water and remember that it is also important to increase the consumption of raw vegetables, whether in salads, smoothies or cold creams. They are rich in vitamins and antioxidants, they contain minerals, enzymes and fiber, very beneficial for health and, of course, they will help you to be hydrated.
Barbecues yes, but in moderation
Your diet is another aspect that you should control if you want to return from the holidays without noticing major changes in your body. If you have any barbecue during the next few weeks, it is better to know that meat cooked at high temperatures generates polycyclic aromatic hydrocarbons, heterocyclic amines and nitrosamines, which have a relationship with cancer and contribute to weight gain.
To minimize the effect, always eat green leafy vegetables, fruit or vegetables with the meat, so that the antioxidants help to prevent the nitrates in the meat from becoming nitrosamines and the fiber helps you improve digestion.
In conclusion … move this summer!
In short, these holidays and, wherever you are, the best advice is that you move, that you are active and that you enjoy your free time, but without forgetting the rest, that for this reason you have caught the vacation that you were waiting for so long. And if you have any doubts about your diet, remember that you can book your first free 30-minute nutritional advice to solve all your doubts, either before or after your holidays.