Flocks of young ladies-and not so young as well-are crowding in the crammed to suffocation gyms of the greek territory.
These wannabe sylphs have a surplus of body weight and fat and a remarkable deficit in morale and self-confidence.
The gyms yield-literally-under this tremendous pressure!
And as the ladies are jostling in front of the distressed and unable to cover the explosive demand treadmills, ellipticals and other machines,the gym owners are rubbing their hands with the utmost satisfaction!
I don’t know if this is the same in other countries but the gasping Greek ladies try in May to make atonement for the sins of a whole year.
The overcrowded,greek beaches-magnificent,allow me to boast about it- are only 30 days away and they would very much like to be a conspicuous part of them,magnetising the looks of both sexes.
This article is devoted to the readers of this site who politely asked for it.
30 DAYS TO AN IMPRESSIVE BEACH BODY
We will have to check independently the two major components of a demanding fitness program: supportive nutrition ang physical exercise
Supportive nutrition
1. Your first obligation is to create a mild caloric deficit
Just calculate your caloric maintenance level and reduce it by no more than 15-20%.
Bigger percentages would be a shock for your body and particularly because it will have to accommodate plenty of physical exercise.
2. Divide your daily caloric intake into 5-6 equivalent meals.
For more details please check here:
FITNESS/EXERCISE:NUTRITION TO BOOST YOUR RESULTS
3. Increase a lot your fibrous vegetables’ consumption . The reasons are solid:
-fibrous vegatables have the maximum nutritional density from all food categories!
-they are full of fibers which -among else- mobilize the satiety mechanisms
-they contain abundant quantities of antioxidants/micronutrients/phytochemicals. Our body needs them desperately during this highly demanding period.
4. Increase your protein intake from fat-free,premium quality sources.Protein will act beneficially if you follow strict diet/exercice regimes and the reasons for this are:
-protein mobilizes well the satiation mechanisms.The feeling of satiety is both quick and long .
- it protects your precious muscle mass which suffers a two-front attack:
*the first front is the oligocaloric diet
*and the second is the necessary emphasis on aerobic activities-finally protein has the biggest energy cost,which means it needs more calories to be metabolized and used in relation to the other macronutrients.
5. Caloric intake from fats should be limited to no more than 12-15% of the total.
What kind of fats?
Those fats that will more efficiently support your efforts:the monounsaturated and the omega-3 polyunsaturated ones.
Of course you will receive through your diet some saturated and omega-6 fats but this is not a problem.The problem lies with tht trans-fats.While you are on this special regime you should avoid them at all costs. Thus you had better forget all refined,processed,packaged and massively produced foods.
You would benefit a lot from readinng my following articles:
-”Muscle building:all you need to know”
-and “Fitness:nutrition to boost your results”
6. Water:
During this short,demanding period you must drink so much water that your toilet should get sick and tired of you.Or if you prefer until it comes out of your ears!
Physical exercise
1 . If you need to lose a lot of fat, physical exercise is imperative!
Is there any kind of pill,potion or magic powder to replace it?
Although I hate it ,I will dissapoint you!
The answer is a sky-high NO!!
But how much exercise?
This is not an easy question to answer.It depends on your fitness level!
The best thing you can do is to do as much as your body can comfortably accommodate without running the risk of overtraining or getting injured.
2. This means that your approach should be somehow conservative.
I mean that this is not the right circumstance for HIIT or weight training circuits and the like ,since these forms of physical exercise might put you at risk for injuries or overtraining and then you will have to abandon your plans.
3. You will have to include both aerobic and strength training in your exercise regime !
Aerobic activities will help you to burn calories and shed fat.
Strength(weight )training on the other side, will prevent the loss of valuable muscle mass.
Don’t forget that the most sexy element of your appearance are your muscles lurking behind the subcutaneous fat and waiting for a chance to come into the stage.
Will you give them this chance?
4. Aerobic training
Since the weather permits it ,you could abandon the boring to death treadmill and perform a nice outdoor workout. Train at around 70-75% of your MHR.
30′ per workout and 5 times per week are some logical numbers.
Depending on your body weight and tempo you wil burn around 280-400 cal. each time.
5. Weight training
You will need a decent weight to properly tax your muscular system and remind to your body how important it is for its proper functionality.
Remember ,however ,to keep the number of repetitions low.The reason is that due to the caloric deficit it will difficult for your body to repair the muscle microtraumas.
Finito!!!!I am waiting for comments and feedback:christos@macon.gr
Chris Strogilis
