High-intensity training and nutrition: how to get back in shape after the holidays

The holidays are over but the excesses of the celebrations have stayed with us and are struggling to leave. The mad rush to join the gym has begun, the ghost of the swimming costume test is far away but beginning to make itself felt. An iron diet or a fitness class, however, will not solve the problem because to get back into shape, you need to train consistently and change your lifestyle.

Which activity is most recommended for the best start to this journey?

One of the most common, but at the same time most misguided, remedies is certainly prolonged cardio training for hours on end. The reasoning "so many calories ingested = so many calories to consume"is not entirely wrong but focusing only on cardiovascular activity will not get you back in shape in the short term.

A good solution could be alternating cardio activity with exercises with weights. During the festive period, not only do you increase your calorie intake, but you also decrease your physical activity. Good weight training will help you to reactivate your muscles and to stimulate the entire hormonal component associated with this type of training.

Try alternating 10 minutes of cardiovascular activitymedium intensity, with blocks of 15 minutes of weight training. Repeat this combination 2 to 3 times: with cardio activity you will increase calorie consumption while with weights you will maintain muscle tone and strength.

High-intensity activity to get back in shape after the holidays?

Another mistake is to suddenly increase the intensity of one's training to make up for the gluttony of the holidays. A lot of people sign up for courses where they do high-intensity exercises or circuits precisely to want to consume all the excess calories.

This is a big mistake for 2 main reasons:

1. After a period of inactivity or reduced activity, it is really counterproductive to undertake high-intensity training because the body is unlikely to maintain the proposed intensity also losing technicality. The result could be injuries, not finishing training and the need for several days' rest before the next session.
2. Large binges may leave a few extra kilos as a 'gift'. These kilos will certainly have to be moved and exercises such as jumps, leaps, sprints etc. might turn out to be excessive on joints and muscles.

If you are already used to training H.I.I.T or similar, my advice is therefore to continue making them but by reducing both the duration of training and T.U.T. for at least the first two weeks (Time under tension) for each individual exercise. For those who are neophytes to this methodology, on the other hand, the advice is to dedicate a few weeks to a mixed trainingaerobic activity and weight training, before starting with this training.

Let's dispel another myth, abs yes or no?

One of the questions I receive most frequently is: '.If I have some excess weight, should I do sit-ups? Doesn't that further increase the circumference of my abdomen? If I only do crunches, do I burn the fat on top?"

The abdomen is certainly one of the muscles and areas that receive the most interest from people, but this does not mean that it is a separate part and that it 'thinks or works' in its own way. Eliminating excess fat is not just a matter of doing abdominals, so you'll get a sore back!

Keeping your abdomen toned by performing exercises aimed at activating it will help you maintain correct posture and perform all other exercises safely and correctly. It will not increase its girth but together with the rest of the activities it will give trophy and the result will be to see you fit.

To recapitulate, try to perform 60-70 minutes of physical activity per workout, alternating both aerobic and anaerobic components. After the holidays, my suggestion is to do at least two training sessions per week and then increase both the duration and intensity of training at the end of the second week.

PLet us now turn to thepower supply: the Does post-holiday fasting help you get back in shape quickly?

A common technique to get back into shape after the holidays is to abstain from eating for hours.

Fasting will not help you reach your goal in less timerather, it will work to your disadvantage as it will cause a severe metabolic imbalance lowering your basal metabolic rate (i.e. the energy your body burns at rest) and causing you to become extremely hungry. When you are hungry, as you know, you are inclined to eat more the moment you give in to extreme hunger. The recommendation is rather to slightly lower your calorie intake while maintaining a high level of satiety with 'smart' foods such as those rich in fibre such as vegetable, fruit e wholegrainsas well as foods that allow us to maintain the sense of satiety for longer, such as protein sources like fish e meat.

What about the ketogenic diet?

Another strongly growing trend is that of eliminate carbohydrates completelyas if they were the devil on our table. Another trend, another mistake! Carbohydrates are a necessary source of nutrition for our organism, therefore cannot and must not be missing from the diet: space to whole grains, legumes, fibrous vegetables and fruitThey are health allies due to the fibre, minerals and vitamins they contain. They are also workout companions thanks to the excellent energy they can provide if taken a couple of hours before a gym session.

The secret lies in balance

There is only one diet to get back into shape: one that involves balance of carbohydrates, fats and proteinsin order of quantity, and which also includes a constant and careful hydration. Never forget to bring a water bottle full of water to the gym in addition to ensuring a daily intake of approx. 2 Lproperly staggered throughout the day.