…I FALL OFF THE WAGON? WHAT HAPPENS WHEN... 07XX XXXUNDOXXXTHEXXX DAMAGEXXX XX
Even the best-laid plans can be scuppered by temptation. This is your cheat sheet for surviving a lifestyle lapse
01 RECIPE FOR TROUBLE
Your poor dietary decisions under the influence of Friday night drinks have an instant negative effect. According to the University of Montreal, a one-off junk food blowout is enough to damage arteries, raising your long-term risk of heart attacks. Fortunately, an omega 3-rich diet has the opposite arterial effect. Enjoy a hungover smoked salmon and egg brunch the morning after the binge before.
02 SLEEPY HOLLOW
If your after-work escape turns into weekend-long hedonism, try not to lose too much sleep over it: just two or three restless nights can inhibit your body’s ability to balance blood sugar and exhaust your immune system. If catching an Uber before 2am isn’t an option, schedule in a 30-minute Sunday nap. Paris Descartes University found it rebalances hormone and antiviral function.
03 GYM-CLASS WARFARE
Hitting the gym come Monday won’t neutralise your anti-wellness weekend, but two hours’ exercise a week will burn through fatty liver deposits, negating some of the risk factors, according to UCL. Still, don’t be afraid to sit the week out if work deadlines demand it. If your lapse comes after a tough month of workouts, extended rest will cause a surge in growth hormone and testosterone.
04 MIND MATTERS
A sub-par diet will leave more than just your macro targets in a sad state. An Appetite journal study revealed that overindulging in high-calorie, processed foods leads to a slump in mood two days later, while further research found a high-sugar diet causes changes in gut bacteria, reducing the brain’s ability to switch between tasks. Boost your intake of probiotic foods to restore mental mobility.
05 BACK ON TRACK
The fitter you are, the longer it will take to relinquish your hard-won gains. According to Hoag Orthopedic Institute physicians, cardio losses tend to kick in after a fortnight, while a reduction in strength can be noted after four to six weeks. When you’re ready to revisit the gym, amp up both abilities with 30-second all-out sprints to boost protein synthesis and VO2 max. Now celebrate your return to glory. Perhaps without the cake.
New Balance RUNIQ £325 newbalance.co.uk
Performance Design Ease Of Use
The New Balance RUNIQ fuses an Android Wear smartwatch with a traditional GPS watch. It accurately tracks distance, pace and heart rate, and you can sync Google Play tracks so exercise can be done with music. EXPERT VERDICT This is a valiant attempt at combining the fitness tech of GPS and lifestyle aspects of a smartwatch together. However, while accurate, it is a bit clunky – requiring two apps to see your exercise statistics – and lacks features such as interval training.
BATTLE READY 74/100
Suunto Spartan Ultra £639 suunto.com