…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

Men's Health (UK) - - In This Issue -

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.

BALANC­ING ACT

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

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