Getting back in shape for summer? Now's the perfect time to start!
The approach of the warm season always places the body and mind in a state of positive changes.
The arrival of warmer temperatures increasingly forces everyone to "show off." This emphasizes that "beautiful being," which should then be perfectly in tune with "well-being."
During thewinter it is physiological that the state of greater sedentary lifestyle, which regulates our body weight, has created an accumulation of extra fat (which is useful in the cold season; in fact, fat is an effective thermal insulator); furthermore, winter diets are certainly richer in fats and carbohydrates which, also thanks to the holidays, often result in a national average of 3-4 kg more.
So the so-called "swimsuit test" begins, along with the desire to get back in shape for the summer. This certainly shouldn't be reduced to a month of sadistic eating and physical activity, but rather to a gradual change in habits.
A renewed nutritional style and an active philosophy oriented towards activities that serve our purpose, along with a series of supplements that can optimize metabolic efficiency, allowing us to amplify our successes and maintain the body at its best.
Exasperation never pays off, and the results are fleeting and often disrupt the balance. Certainly, relying on a professional for nutritional and exercise advice is an excellent way to ensure you're moving in the best possible way.
Some guidelines are easy to identify and can already represent an effective first step towards getting back on a virtuous path towards fitness and getting in shape for the summer.
Nutrition tips to get back in shape for summer
What to eat for breakfast?
Sweet breakfast
From a nutritional point of view, let's see if we can start to lighten the breakfast by including some tea instead of milk or select a skimmed milk. To this we can add some whole grainsOats are excellent, or whole grain toast. A little natural jam could round out the meal.
Savory breakfast
As savory alternative, even a whole wheat toast with ham (maybe skimmed) is already an excellent breakfast. For the women Often a yogurt with some fruit and some oily dried fruit.
The mid-morning snack
In the mid-morning, hunger could be satisfied with a piece of fruit or, if you need to refuel, include some oily dried fruit here.
What to eat for lunch?
At lunch it could be functional to include a first course (simply seasoned) only 4 times a week (maybe when you train). Always vegetables in abundance.
For many, this single dish is already sufficient but a protein presence such as bresaola or of the tuna Either white meat or fish. Logically, on the remaining days, only use a second course plus plenty of the usual vegetables.
Afternoon snack
In the afternoon we go from classic fruit or, depending on your hunger and needs, it could also be a wholemeal sandwich with ham or a protein barThere are also low-carb ones that contain 25% protein (with sources from both milk and soy) and are low in sugar.
The introduction of some particular fatty acids such as MCT (Medium Chain Triglycerides) allows for an interesting mix with both nutritional and nutritional purposes. energetic that of hunger control, all with particular attention to taste.
What to eat for dinner?
In the evening, as a general rule, prepare a second course, which could include legumes combined with some animal protein (e.g., eggs) to increase their biological value. Pair with a potato or a piece of low-yeast whole-wheat bread.
Logically a "remise en forme" operation it requires a sacrifice regarding alcoholic beverages and aperitifs (perhaps to be allowed on weekends); similarly, soft drinks are not viewed with particular benevolence.
Physical activity to get back in shape for the summer
Physical activity is essential to achieving your goal. It helps kick-start your metabolism and encourage fat burning.
Focusing solely on restricting your diet (as was done years ago) can be an own goal. Indeed, after a while, not only do you psychologically tire of a restricted diet, but your basal metabolism, too, lacking the ability to adapt to a varied diet, tends to slow down.
Physical activity promotes instead the lean mass And, in addition to the calorie burn directly induced by the activity performed, it stimulates the creation of new structures; furthermore, due to what is called EPOC (post-activity metabolic rate), calorie consumption is not limited to that which occurs while moving, but continues for a long time (proportionate to the intensity of the workout itself) after the session ends.
But what exercises can you do?
There are no one-size-fits-all solutions, personal preferences must also be taken into account; certainly, as the warm season approaches, it is nice (with great effects on mood) to do some exercise. outdoor activities.
It goes from classic jog or walking (much more suitable if you're a few kilos overweight) or cycling, which is equally effective. But imagine also being able to do "interval training," where after 5 minutes of walking or slow running, you stop in an area with equipment often installed in parks, and do 5 or 6 free-body exercises to tone your muscles (the classic push-ups, sit-ups, burpees, etc.).
Once these are complete, you resume with a 5-minute run or bike ride. This is repeated continuously until you've completed 40-60 minutes of work. However, an extremely effective combination is to combine two activities: one primarily anaerobic, aimed at muscle tone, and one more purely aerobic, aimed at improving endurance performance.
As for muscle tone, the best remains strengthening with machines and weights, while the aerobic part can always be done indoors (using treadmills, elliptical trainers or bikes), but also outdoors by returning to the classics like jogging, walking, and cycling.
The frequency can be 4 times a week doing 2 and 2, but even with 3 you can go alternating one week 2 times aerobics and 1 weights and the week after 2 times weights and 1 aerobics.
There are also some group courses which tend to "mix" these two components, among which those of functional training with all the various nuances associated with this name of physical activity.
Supplements to get back in shape
As mentioned at the beginning, supplements can play a significant role in improving the metabolic process towards achieving the desired goal, without claiming to replace a diet.
From a supplementary perspective, there are several molecules that can act as a support to the general plan consisting of physical activity and dietary choices. Especially for the women particular attention goes to the appearance of tissue drainage in order to eliminate subcutaneous water retention.
Go to line: Weight Control
The Nutrifarma line
The line Nutrifarma offers a careful natural mix in the form of a syrup that aims to combine the draining action with a consequent purifying, anti-cellulite and toning effect.
Draining
The Fitodren It is a food supplement based on pilosella and orthosiphon, traditionally used to promote the drainage of body fluids, and cocoa, useful for a tonic action and metabolic support.
Thermogenic
Alongside the action drained It can be useful, in order to improve metabolism general and “wake it up” by helping it to use fats as energy, the use of a thermogenic.
This category of products is suitable for everyone, as the Nutrifarma research center has developed a product both containing caffeine and nervous system stimulants and without these types of components. For this purpose, the following products were designed: Termo bioactive.
In Termo bioactive Contains bitter orange, which promotes body weight balance, chili pepper to stimulate metabolism and digestive function, niacin which contributes to normal energy metabolism and the reduction of tiredness and fatigue, grapefruit, with antioxidant action, senna and rhubarb, useful for regular intestinal transit, maitake for the body's natural defenses.
The two products, acting in different sectors, can also be used, perhaps in the initial period, by subjects who have no problems with the use of caffeine, combined together, taking half dose of each at breakfast and lunch.
So, are you ready to get back in shape for the summer?
At the conclusion of this brief overview, it is clear that the final and physiological result must be achieved by implementing actions that compete in the fields of nutrition and physical activity, these as important supports to the end result.
The swimsuit test is near but, with these small simple tips and the right support, it can be easy and very satisfying!
