You're still on time: organize your workout and your diet

Sandra Segura

8 May, 2019

With 90 days we have plenty of time to do the classic 'bikini operation', and if we put in, we can achieve much more than that. Following simple guidelines we can reprogram our body and mind to adopt more healthy habits.

A recurring theme every year around these dates is the famous ‘bikini operation’. With 3 months left, many people give up.
But they are wrong.
With 90 days we have plenty of time to prepare our body for the summer, and if we get into it, we can achieve so much more than that. Following some simple guidelines we can reprogram our body and mind to adopt healthier habits.

Physical activity
We will start by detailing those simpler things, things we do every day without thinking about it, but that if we want, we can make them one of the most important pillars of a healthy and fit life.
A very clear example is commuting to work. We all know that motorbikes, cars or public transport help us get there faster. If instead of taking a transport you decide to go on foot or by bike, you will discover that the journey can charge your batteries: the wind in your face, the good weather and the blood pumping hard through your body, will make you reach the work with renewed energies. And most important of all, just starting the day you will have achieved a goal, and this makes the brain adopt a positive, winning and well-being attitude.
An active lifestyle is this: look for those 30 minutes of the day that you can dedicate to moving your body and thus avoid sedentary lifestyle.

If you want to work on your figure, whether it’s gaining muscle or losing fat, you’ll also need to follow a workout plan. It is advisable to spend some time doing physical activity, at least 2 or 3 times a week, to get the desired results.
If your choice is the gym, apart from directed activities such as Body Attack, Body Pump, Cxworx or Spinning, we recommend you do HIIT (High Intensity Intervalic Training) exercise. It is a short training where high intensity exercises are performed for short periods of time alternating with small active breaks ... That said it does not sound very attractive, but we can assure you that a good HIIT training can be more effective in the time to burn fat than an hour to run, and at the same time also work different muscle groups. It doesn't sound so bad now, does it?
A very good option is to hire a personal trainer, who will know how to guide you during these months and reach your full potential. You will see that you are much more capable than you would have ever imagined.

If you prefer the outdoor activity, now that we’ve left behind the short, cold days of winter, it’s time to grab your bike or hiking boots and head out to explore. You can start with shorter walks or excursions and gradually expand and discover new terrain. You can also take the car and look for a peak to climb, walk to a swamp or a river to swim or to visit some quiet cove.

Food diet
Food plays a key role in our lives. Good healthy habits will make us feel better, and at the same time our body will reflect on it. It is advisable to eat assorted green leaf salads accompanied by seeds and nuts. Dishes with fresh products, light and easy to prepare.
Carbohydrates and proteins can be obtained from legumes, eggs and fish. Regarding meat, you should always try to eat white meat such as chicken, rabbit or turkey. And we will leave pork or red meats for those days when we are surrounded by friends or family making vermouth or eating out in a restaurant. If we can do without meat, the better.
What should be avoided are processed dishes, sugars and excess alcoholic beverages.
Fruit is an ideal food to appease the desire for sweetness or to snack off hours.

All this will help you feel like a new and healthy person, full of strength and security.
Take advantage of the challenges you are managing to inspire and accompany those who surround you.
Spend time on yourself and much sooner than you expect you will start reaping the rewards.

Cheers, your ideal JO is waiting for you this summer!

the author

Sandra Segura

Degree in Physical Activity and Sports Sciences and Master's Degree in Nutrition and Dietetics

Fitness technique

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