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Avoid weight gain whilst training

10 May 2013 09:32 (UTC+04:00)
Avoid weight gain whilst training

By Scott Fenwick

B.S. /Hons

[email protected]

Take advantage of the setting

A beautiful beach destination is not just good for photo options; it can also be a great setting to scorch some calories. "Jogging on the beach works your muscles harder than jogging in the city," says Brendan J. Fox, a Toronto Health and Fitness Expert. Plus, the sand cushions the impact, meaning your body will experience less repetitive stress. Post-run you can hit the water to cool off with some swimming. If the ocean looks more appealing than the pool, I recommend swimming lengthwise along the shoreline, rather than straight out to stay safe. If all else fails, put down your beach bar drink and have a splash fight or be active in the pool. Walking is one of the easiest ways to sneak in a calorie burn without sacrificing precious vacation time. A quick way to increase activity, a leisurely stroll with bouts of brisk walking is recommended. This could be as simple as picking a landmark and walking briskly until you reach your target, walking at a relaxed pace until you recover and then repeating. High effort walking will engage the heart and lungs for better cardio, and your metabolism will get revved up for greater fat burning.

Take advantage of hotel amenities

There's always the hotel gym...but what if you forgot your gear or frankly can't be bothered to pack it? Now you really have no excuses.

Plan ahead and pack snacks

Being hungry and wandering the airport in search of food is a surefire way to end up scarfing down sugary or high-fat foods. The problem is packaged, processed snack foods like chips, candy, baked goods and chocolate bars won't fill you up for long. They'll actually end up intensifying your cravings for carbs and sugars throughout your travels. Instead, pack healthy snacks such as high fibre granola bars, fruit, nuts and seeds, or whole-wheat crackers and peanut butter, so you're never without a healthy option.

Watch your alcohol intake

A little sand, sun and a few margaritas sounds innocent enough, but those 200-400 calorie drinks can quickly add up. Plus, you're more likely to make unhealthy food choices when you've had a few too many. "Make sure you have a good meal before you start drinking," as a full stomach will help to slow the absorption of alcohol into the body. I also suggest choosing drinks that aren't overly sugary, and opting for mixes like soda water or diet pop rather than regular pop or juice. Trick yourself into thinking you've had more by choosing bottled beer instead of cans (there is less in a bottle) and drinking from a smaller wine glass (you'll take less, but it will look like more). Always try to have water or soda water in-between drinks to stay hydrated.

Indulge...with caution

Giving up your favorite treats on vacation isn't exactly the definition of a great escape. The best way to indulge in you can't miss favorites is to do it mindfully. "Be picky with your treats, Indulge in treats that you really love and when you do have a treat, portion it out." Let yourself enjoy it and know that you can have more tomorrow. A "get it in now" mentality will guarantee a pig-out.

Master the buffet table

The countless options at the buffet table can be intimidating, especially if you're trying to make healthy choices. The first place to start is with your plate. "Choose a smaller plate, you'll take less." Fill half of your plate with salads or veggies, then head straight over to the protein-rich foods like meats, fish and beans, filling one-quarter of your plate with lower fat options. The last quarter of your plate can be one or two grain or starch options like pasta, rice or bread, preferably opting for whole grains. "Give yourself 30 minutes to finish your first portion, and if you're not quite full head back for more veggies and protein."

MAKE IT HAPPEN!!

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