It's holidays and you're afraid to let yourself go? Relax: We've asked top experts in fitness, nutrition, health and beauty to share tips and tricks to make your life easier.
1 - Go to sessions for the whole body
If you go regularly to the room, you must already start the work of different muscle groups on several sessions. "It's okay for a normal week when you control your schedule. However during holidays, when one has to make dace with all kinds of requests, it is difficult not to miss a meeting. So it makes sense to go to the whole body sessions and work all the muscles at once, "says Lou Schuler, coach and author of various fitness and weight loss books. You'll do more effective sessions, and you'll probably have muscle mass and strength, as a recent and surprising study published in the Journal of Strength and Conditioning Research shows. "Individuals doing whole-body workouts gained more muscle strength and muscle mass than muscle groups, yet most had previously used a splitting program," Schuler adds.
2 - WOD hiit
Keep this session of Blair Morrison, author of 365 WODs, for a day where temptations will abound and you will go into "warrior" mode. It will help your body to carbonize calories throughout the holiday season. Do this Workout of the Day (WOD or day session) outdoors or on a treadmill. Each break marks the stopping of the run, but not of the session. Choose the level most suited to your schedule and fitness level.
Level I: 5 km running. After the first, the third and the fifth kilometers, do 30 squats to bodyweight and 30 pushups.
Level II: Running 6 km. After the first, third, fifth and sixth kilometers, make 40 squats and 40 pushups.
Level III: Running 8 km. After the first; me third, fifth, sixth and eighth kilometers, made 50 squats to body weight and 50 pumps.
You can do the pumps on your lap, of course.
3 - Avoid shopping at the end of the day
Participants in a study at Cornell University Food and Brand Lab tended to purchase higher calorie items between 4pm and 7pm. If you can, do your errands in the morning or after lunch.
4 - A naughty afternoon
Here is a nice way to relieve the stress of the holidays: spend a little time under the blanket. You will not burn huge amounts of calories (researchers at the University of Alabama-Birmingham found that during love, the caloric expenditure is about 3.5 calories per minute), but quality sex can help strengthen the immune system and lower blood pressure. You will have no trouble surviving the stress of the holidays. Treat yourself to an excellent water-based organic lubricant like Good Clean Love. It does not contain petrochemicals such as propylene glycol, which can increase the risk of genital mycosis and STDs.
5 - Down with bloating
Foods rich in potassium can help eliminate sodium, which increases water retention in the body. "Replace the ice cream with an ice-cold banana, avoid sandwiches at breakfast and choose a grapefruit to fight bloating, and forget the starchy rice: eat instead a reasonable portion of baked sweet potato", says Joy Bauer, nutrition expert.
6 - Three vacation plan tips
Choose the light option for lunch: "Take simply cooked vegetables and protein like chicken or fish to stock up on good protein and fiber without unnecessary calories," advises John Rowley, best-selling author, coach Certified and Wellness Director for the International Sports Science Association.
To avoid: "For dinner, replace heavy and creamy soups and meals with cooked vegetables and low fat or lean soups," Rowley advises.
Other pasta: spaghetti squash and zucchini noodles have the same consistency as pasta, but without carbohydrates. Prepare your own pasta sauce or mix your noodles with olive oil and garlic. Add a source of protein, such as meatballs with chicken or turkey, to offer you a healthier version and this traditional dish.
7 - Train during your travels
Travel or vacation in a hotel or rental apartment is not a reason to neglect your physical condition. But you have to plan everything. Before booking a hotel room or an apartment in a holiday residence, ask if they offer a gym. Many offer, with basic equipment such as treadmills or exercise bike. If not, search the Internet for a room near your vacation spot, and ask if it's possible to buy a pass for the week or day. (The first time you go, be sure to allow 30 minutes to visit with a manager). Some day passes are sometimes even free, or you can find small rooms that offer a free first day.
8 - Try a new supplement
To lose weight quickly, try taking a supplement containing glucomannan, a dietary fiber that relieves bloating and constipation and speeds up weight loss. Glucomannan is derived from the root of konjac and could help stabilize blood sugar levels: in other words, you can eat some sweets or drink a few cocktails without fear of a stroke.
9 - Take advantage of probiotics
Recent research shows that the symptoms of depression associated with seasonal affective disorder can be strongly influenced by the health of the digestive system. Consuming probiotic-rich foods such as Jerusalem artichoke and jicama may strengthen the microbiome, according to scientist Raphael Kellman. This can have positive effects on mood and a significant impact on the symptomatic relief of seasonal affective disorder. Be careful though, says Kellman: some surprising foods can worsen symptoms, including dried or canned fruits, fruit juices, potatoes and sweet potatoes, because they contain glucose or starch that feed bad bacteria.
10 - Have a quick but challenging session
If you need a great workout anywhere, try the following, designed by crossFit trainer Erica Giovinazzo. Try to do this tour as many times as you can in 30 minutes.
a.Running (1 minute)
b.Pumps (10 reps)
c.Bust records (15 reps)
d.Jumping rope (1 minutes)
e.Body weight squats (20 reps)
f.Pumps slammed (5 reps)
g.Hands to the toes (lying on your back with your legs in the air, bring your fingers to the toes, 15 reps)
h.Bust-leg up stretched (10 reps)
i.Jump squats (15 reps)
j.Skipping rope (1 minute)
k.Burpees (1 minute)
l.Board on hands / on forearms (move from board to hands to board on forearms, 10 reps)
m.Front slots (10 reps each side)
11 - Relax to burn more calories
Women who experience one or more stressful moments the day before a hearty meal burn 104 fewer calories than those who stay calm and relaxed, despite the fact that they consume the same foods, according to a research study. Ohio State University. They also have a higher insulin level, which stimulates the storage of fat.
12 - Find carbohydrates that calm you down
The brain is naturally attracted to comfort foods rich in sugars. "Carbohydrates release serotonin into the brain, the chemical component of pleasure that helps you feel better," says nutritionist Bonnie Taub-Dix. So choose your carbohydrates, such as wholemeal bread with almond butter, which is absorbed more slowly.
13 - Fill up on good things
Do not let holiday meals turn you into a bibendum. "Start by using white meat and vegetables (without butter!), Then add small amounts of the foods that make you happy," says coach Julie Lohre, IFBB pro fitness. "Your plate must contain 70% healthy options and 30% foods that make you want. "
14 - Half full
Of course, it's nice to celebrate with one or two glasses of bubbly drink, but be careful! An excess of alcohol is synonymous with empty calories and unbridled consumption. On the other hand, Cornell University Food and Brand Lab research has shown that those who never use more than half a glass of wine at a time drink about 18% less alcohol. Try to use tall, thin glasses that look fuller, so you do not serve yourself.
15 - Transform your culinary creations
"Bet on some powerful ingredients to add flavor to your dinners with no extra calories," says Brad Farmerie, chef and owner of six bars and restaurants in New York, and one in Moscow. Concentrate on those capable of raising any dish while impressing your friends. Olives, dried tomatoes, capers, vinegar peppers, feta cheese, miso, sriracha and harissa keep for a long time in the refrigerator; your guests will not soon forget your colorful dinner, in acidity and flavor.
16 - A pear p'tite
To slow the absorption of alcohol, try drinking fruit juice containing Asian pear. Research shows that this fruit can accelerate the enzymes involved in the metabolism of alcohol, and thus its elimination of blood. It also helps to reduce blood levels of acetaldehyde, a toxic metabolic often held responsible for hangovers.
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