YOUR FITNESS INSTRUCTOR
Keeping fit on holiday THERE are two types of people in this world: People who exercise on holiday, and people who don’t. Do you exercise on holiday?
Hopefully if your answer to that question was no, I can help you change your mind!
Most of us want to look our best when we go away and that means spending countless amounts of time plugging away in the gym and working hard nailing the diet simply to look and feel your best.
The holiday then arrives, and that usually means over-indulging with food and drink and two to three days into your holiday you have gained the few pounds you worked so hard to lose.
Can it really be worth working so hard to just go and spoil it all in a matter of days?
I have a few tips that may help you hold onto those results you have worked so hard to get.
Relaxing is the aim for most on a holiday so exercise is usually the last thing on your mind.
There is no reason to just stop exercising, 20 minutes is all you need to keep those results.
Your body has adapted to the training you have been putting yourself through so to just stop and sit still for a few days isn’t the answer.
Your metabolism will start to slow as you’re now not expending the same amount of calories you were previously.
Fitting in 20-45 minutes of exercise each day will allow you to hang onto the results you have worked so hard to achieve. My advice would be 1. Exercise in the morning. Running, swimming and biking are great at this time.
2. Ask if your hotel has a gym, if not exercising in your room can be great.
High intensity circuit training (HITT) can be done just about anywhere.
Put a towel down on your hotel room floor and get stuck in.
Pick four exercises such as push-ups, sit-ups, squats, burpees, pick your work time and rest (20 seconds work, 10 seconds rest) and run the circuit four to five times. Your hotel room floor should be dripping in sweat by the time you have finished.
3. If you don’t fancy any of these options try things you wouldn’t usually get the chance to do such as hiking, snorkelling, beach running and so on – the list is endless and fun and different way to burn those calories.
4. I’m not suggesting you stick to the strict diet that got you to where you are now but moderation is key. Opting for a low calorie breakfast and lunch such as fruit, porridge, slow digesting cereal for breakfast, salads, light sandwiches or wraps, lean protein and veg for lunch will all allow you to keep the calories under control.
5. Try to opt for one indulgent meal a day. If you have exercised and kept the calories moderately low through the day one carb-heavy meal won’t hurt.
6. Alcohol is the biggest hurdle in any weight loss/ maintenance programme, for most it’s unavoidable but something you can moderate. Try to go for the lower calorie options such as spirits mixed with low calorie drinks. Try to limit the higher calorie options such as beer, cocktails and wine.
7. Hydration is more important than ever in hot locations so make sure you drink plenty of water throughout the day.
So pack those running shoes, kick back, relax and enjoy the sun.
Joe Tomlinson runs Prime Personal Training in Bacup Road, Rawtenstall. Find Prime on Facebook at https:// www.facebook.com/ PrimePT/