It's the next morning ,you wake up feeling like you weigh
twice what you did the night before, you're head is achey,
you feel bloated and generally feel unfit. As you think
back to the night or the nights before you're horrified to
think of all the high fat, high calorie foods you ate, not
to mention the alcohol.
What now?
You have 3 choices:
1. Wake up and do it all over again by starting the day
with a big fry up.
2. Starve yourself all day hoping to balance it all out
3. Be sensible and apply the rules for damage control.
There's really only one choice: DAMAGE CONTROL
Here's what to do if you want to get back on track and
ensure that you're not ending the holidays by having put on
the extra pounds that will take the beginning of the new
year to take off.
Step 1: Have breakfast - This is the best way to give your
metabolism a kick start. People who eat breakfast tend to
snack less on unhealthy snacks. Include protein as part of
your healthy breakfast as protein takes more energy to
digest. Try having natural bio live yoghurt with a small
handful of mixed organic nuts, or scrambled eggs with a
slice of parma ham. Avoid the bread! It's high in sugar
that you're body will store as fat. If you'd like a slice
of bread have wheat free gluten free rye bread.
Step 2: Eat every 3 hours - Eating every 3 hours will keep
your metabolism going throughout the day. Try having small
meals high in fibre and protein. Fibre will ensure that
you're digestive system gets back on track! Use your left
over turkey to make a turkey salad with lots of fresh
vegetables, or a light soup made with lots of veggies and
homemade turkey stock.
Step 3 - Drink Water - Hydration Hydration Hydration. This
is the cheapest and fastest way of sheding the pounds! The
chemical proccesses in your body need water to work
efficiently. Make sure to drink atleast 1 litre for every
50lbs of body weight. The old 8 glasses a day doesn't work
for everyone as we're all different sizes. It makes sense
that the smaller you are the less water and vice versa. If
you find drinking water difficult then try having herbal
teas such as peppermint or chamomille, or try adding slice
of lemon to your glass.
Step 4 - Get Moving - You've done an excellent job carbo
loading the day before now it's time to burn those
calories! The best way to do this is with a bit of interval
training. Choose an activity you enjoy either jogging,
skipping,or getting on the cross trainer. Warm up for 5
minutes then increase your intensity to about 85% of your
maximum effort, do 20 seconds at high intensity with 10
seconds slow. Do this for 10 minutes or as close to 10 as
you can get, finish with a 5 minute cool down. In just 20
minutes you'll be sweating and feeling great!
Rather than starting the new year wishing you hadn't put on
the extra pounds, follow these four damage control steps
and start the new year right!
----------------------------------------------------
Rosa Coelho is a Performance Coach, Personal Trainer and
Sports Massage Therapist at Dax Moy Personal Training
Studios in London. Rosa specialises in applying a holistic
approach to health and fitness through The POWER
Principles. For more information about Rosa visit
http://www.rocofit.com
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