There are six weeks left until the New Year. It’s time to think about gifts, a festive menu and an outfit for New Year’s Eve. Are you ready to welcome 2018 in all its glory? If you feel that the dress is too narrow or the jeans will not stand the Olivier’s portion, do not panic. We have some tips to help you get in shape. So, we have a month and a half to …
You don’t have to go on a strict diet. Observe at least the basic rules:
- MORE fruits, vegetables, protein, fiber; LESS fat, salt, sugar and carbohydrates. But without fanaticism!
- Start your meal with a hefty portion of lettuce and water – low in calories, high in volume, and a feeling of fullness! And only after 10-15 minutes start the main meal.
- Do not go to the supermarket or market on an empty stomach.
- Don’t order takeaways.
- Try using small plates to avoid overeating.
- Don’t buy junk food home to avoid the temptation.
- The first meal is at least one hour after waking up, and the last one is at least one and a half to two hours before bedtime.
- Meals should be fractional – four to five times a day.
- Meals should be regular – meals at about the same time every day.
- Light and regular snacks put less stress on the digestive system (less insulin jumps).
Drink water, eat soup
On days when you are not exercising, you can drink, focusing on the feeling of thirst, or 30-35 ml of water per kilogram of body weight per day. At the same time, coffee, tea, milk, freshly squeezed juices, soups also satisfy the body’s need for fluid.
Keep track of your calorie balance
Alas, there are no silver bullets, magic drugs and super diets. A major contributor to weight loss is negative calorie balance. That is, you need to consume less than you spend. Do not reduce by more than 200-300 kcal per day (that is, if you are used to consuming 2600 kcal, you do not need to immediately reduce the calorie content to 2200).
Use the following formula to calculate the approximate number of calories you need.
1. Determine the Basal Metabolic Rate, or basal metabolic rate, – 22 kilocalories per kilogram of body weight for women and 24 kilocalories for men.
- Women: BMR = weight in kilograms × 22.
- Men: BMR = weight in kilograms × 24.
2. Find out your physical activity level (PAL, Physical Activity Level).
- If you mostly sit and do not lead an active lifestyle – 1.2.
- If you walk regularly and exercise easily once or twice a week – 1.3.
- Moderately active (two to three workouts per week) – 1.4.
- Active (intensive training more than three times a week) – 1.5.
- Very active (daily intensive training) – 1.7.
3. Multiply BMR by PAL. It turns out that the daily energy requirement (in kilocalories) = basal metabolic rate × the coefficient of physical activity.
Get enough sleep!
According to the reputable Mayo Clinic and other sources, lack of sleep leads to overeating – up to 500 extra calories due to a lack of one hour of sleep. When we don’t get enough sleep, we feel less cheerful and fresh, which leads to the abuse of stimulants in the form of sweets, coffee, energy drinks, and the like. Besides, when we sleep, we are definitely not eating, and calories are expended.
Choose the sport that you have a heart for. If you haven’t decided yet, try, experiment, and feel free to throw whatever you don’t like. Try cycling, swimming in the pool, playing tennis, jumping on a trampoline – whatever gets you excited.
The most important thing is to do at least something. And start doing!
Track your heart rate
Heart rate is the heart rate. Simply put, the pulse. The rate of heart rate during physical activity is calculated based on the weight and age of the person. You can find an online calculator, or ask a coach or doctor for help with the calculations.
Low intensity sessions should be between 55% and 65% of your maximum heart rate. Medium intensity is 65–75%, and high intensity is 75–90%.
Heart rate monitors are generally inexpensive, simple, and essential for those seriously interested in getting the most out of physical activity. In addition, it is always a pleasure to create that you are putting in sufficient but not excessive effort.
Start by walking
The most convincing studies show that walking remains the main method of physical activity. If you’ve never been active, it’s best to start with her. Use stairs instead of lifts, park your car in the farthest corner of the parking lot, and walk outdoors at lunchtime.
For several decades, there has been a technique called Ten Thousand Steps. Thus, the road to work also becomes a kind of exercise that is part of the daily norm. If we consider the average length of a human stride to be 75 centimeters, then 10 thousand steps will be approximately 8 kilometers. Such a wise way to start getting in good shape without even spending a lot of extra time on it. And it works. Even with a load of 55–65% of your maximum heart rate, you will begin to burn fat stored in the body as energy fuel, and this, in turn, will activate your metabolism.
Jogging is jogging. Your speed should be between 7 and 9 kilometers per hour. Classes should be held at 65-75% of the maximum heart rate. Thanks to this workout, you not only activate your metabolism: your immune system becomes stronger and more ready to ward off real attacks on the body – to fight everything from colds to cancer.
If sport is not alien to you, choose running
You need to run at the level of 75–90% of your maximum heart rate. High-intensity exercise strengthens us both physiologically and psychologically. After jogging, a feeling of euphoria arises, the brain works better, and the mood rises. But do not jog, barely looking up from the couch. If your heart is not used to such stress, then subjecting it to them is far from the best idea. It is advisable to engage in aerobic exercise 6 times a week for at least six months, but if your doctor does not mind, run.
On the example of ancestors
If you want to get the most out of your time and effort, the best recommendation is to follow your ancestor’s physical activity: take long walks or jogs every day, run long distances a couple of times a week, and occasionally sprint to simulate the last stage of the hunt. Conditionally as follows: aerobic exercises of low intensity (walking), medium intensity (jogging) and high intensity (running).
John Raty, associate professor of psychiatry at Harvard Medical School, recommends aerobic exercise 6 times a week for 45-60 minutes. Four of these sessions should be of medium intensity, but last a little longer, and two – with high load, but shorter.
On days when you exercise at higher intensity, but not for long, include exercises to develop strength and overcome resistance. Such days should not be followed in succession; body and brain need time to recover from heavy work.
Exercise six hours a week. This is only 5% of your waking hours.
Strength training exercises muscles and joints, while yoga and tai chi practice improves balance and flexibility. All this ultimately helps the body to remain active throughout life. When it comes to intensity of strength training, medium loads are more beneficial than large ones.
Fitness at home
Morning gymnastics is a simple practice that can become the beginning of a long journey in physical education and sports, significantly improve overall well-being and is available to absolutely everyone. The task of morning exercises is to wake up, start metabolic processes in the body, gently prepare the heart, blood vessels and muscles for the coming day. Get an emotional charge.
Let it last no more than 15-20 minutes, no need to kill yourself – do exercises with low intensity. Do morning exercises five to six times a week. It is very disciplining and can be the starting point for more serious sports.
7 minutes a day
The fact that you don’t have time for sports is just an excuse. There are seven minute interval training programs that work different muscle groups and do not require any equipment – a stopwatch or mobile app is enough. Install the application on your smartphone (there are a lot of them, search for “7 minutes” in the application store). Such training can be carried out even on a trip with a very busy schedule. They are also suitable for taking a break between hours of work blocks and warm up. Unless, of course, you have the opportunity to do the exercises in the office or you work from home.
Adjust your diet, add movement – and a small miracle will happen even before the chimes strike. You will definitely succeed!
Based on materials from the books “Light Yourself” and “100% Charged”.
Post cover: pixabay.