With the arrival of the summer, most people immediately think about how to get back into shape , to feel ready for the much-feared swimsuit test .
Many, in fact, will spend their holidays at the seaside, but even for those who stay in the city or go to the mountains, at a certain point, they may feel the need to uncover their legs, arms, shoulders, wear light t-shirts, which inevitably show any blemishes due to a too sedentary lifestyle during the winter.
The arrival of summer, therefore, represents an excellent opportunity to start embracing a healthier lifestyle and dedicate yourself to your physical and mental well-being . To achieve it it is necessary to follow a path that necessarily involves specific measures, activities and right choices for a healthier lifestyle. This means, in other words, following a balanced diet , doing sport , drinking lots of water , sleeping well and for a sufficient number of hours, reducing stress and taking, if necessary and recommended by your doctor , sports supplements for post-recovery. training . Let’s see how to act to try to recover the best shape in these months.
The starting point matters
No route can be followed correctly if the starting point and the arrival point are not known. In other words, an initial medical history is necessary to understand what the shape and state of the body is and which objectives can be achieved more easily.
In general, having practiced, at least during the age of development, or engaging in regular physical activity is already a good starting point. What matters, in this phase, is not so much the weight to be evaluated, but the composition of the body , through specific impedance tests that measure, for example, lean mass, fat mass, hydration level, metabolism.
Only by knowing this data, a professional can help set realistic goals and follow a functional path to achieve them, without risking getting lost along the way and giving up after a short time.
Work to reduce fat
Everyone dreams of a sculpted abdomen, marble buttocks and perfectly toned and defined muscles, but it takes time to get there , especially if you start from a condition of excessive sedentary lifestyle and hypotonia . When you have excess kilos, before going to work to increase muscle mass, you need to reduce body fat , which covers the abdominals, biceps, quadriceps and all other muscle groups.
Certainly a low-calorie diet , calculated by an expert, is important for reducing fat, but light and aerobic sporting activity also offers valid support. Step sessions, going up and down stairs, jogging, brisk walking are just some examples of activities that can be practiced daily, without significantly affecting your habits or adding stress. Even taking advantage of daily exercise opportunities , such as the stairs instead of the elevator or a walk instead of the car or public transport, can offer their contribution to weight loss.
On the other hand, the season allows it and carrying out these outdoor activities now, more than in winter, is simpler and does not necessarily require gym membership.
What matters is consistency , so that you can train at least 3-5 times a week, based on your availability.
Tone
After an initial sprint phase, in which diet and aerobic activity have borne fruit, reducing the layer of fat that covers the muscles, you can start working on muscle toning .
Perhaps by joining a gym, to be followed by dedicated and trained professionals , you can think of alternating light aerobic activity , such as jogging and walking, with more specific fitness activities or sessions in the weight room . The thing to always keep in mind is not to overdo it .
Aiming immediately for goals that are too far away and throwing yourself into heavy sports sessions can, in fact, have the opposite effect, putting too much stress on your body and psychological state . In this way it is easy to lose your bearings and risk not getting to the end.
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