Summer is coming, and with it also the desire to get back into shape , both for an aesthetic factor and to safeguard your health. In winter we often neglect this aspect a bit, but as the days get longer and the weather gets milder, doing activities or eating healthier seems to be easier and more desirable, even if we don’t know where to start .
Here are 3 tips to put into practice to get back into shape.
Do physical exercise: how much and how
Sometimes you immediately think about diet, but even more important is to stay active and exercise, so as not only to burn excess calories, but also to improve your health.
To achieve a more toned physical shape and lose a few kilos, it is a good idea to dedicate 30-40 minutes a day to training , following structured work outs divided by area of the body. On the first day you can do cardio activities , aimed at burning calories and actually losing weight. The next day it is good to proceed with exercises for the arms and abdominals , while on the third day do exercises for the legs and buttocks .
By alternating these different types of workouts you can obtain various benefits :
- The whole body does not tire , and so the next day you are strong enough to face the training;
- Lose weight and tone up at the same time: doing only cardio makes you burn more, but it’s not enough to get the toned physical shape you often aspire to. Alternating cardio with strengthening is essential for optimal results;
- You won’t get bored , as there are varied and always stimulating workouts.
On the fourth day it is good to rest. Warning: you should never skip the rest day , even if you feel you can train easily. Leaving your muscles a day to recover is essential not only to avoid the risk of injury, but also to make them develop in the right way.
Follow a balanced diet
There is no effective exercise without a healthy diet . It is always preferable to avoid drastic or do-it-yourself diets and rely on an expert professional. If you do physical activity, then, you need to eat.
However, the basic rules remain those of varying carbohydrates , combining pasta with rice, barley, spelled and potatoes; increase your protein intake and drink lots of water , at least 2 liters a day, but also 2.5/3 if you do a lot of exercise.
Fruit and vegetables , then, are always advisable several times a day.
Don’t make these mistakes
Some mistakes to avoid to pass the swimsuit test :
- Skipping meals : wrong and even counterproductive, because it leads you to eat much more (and badly) during other meals;
- Sleeping little : your body needs to sleep at least 8 hours a night , and if it doesn’t do so, the secretion of ghrelin increases , which increases the feeling of hunger;
- Comparing yourself to others: every body is different, if you really have to compare yourself to someone, compare yourself with the person you were before and the person you want to become.
