What are the dangers of giving up exercise and healthy eating for a vacation?

Very often, going on vacation, we forget about problems and try to relax. And at the same time we stop exercising and eat unhealthy food, without thinking that our body suffers greatly from it.

Usually after such relaxation is difficult to return to the former mode of training and have to start all over again.

Let’s find out how to keep yourself in tone and what to eat during the vacation.

World Class gym master trainer

Tells what are the dangers of breakdowns and refusal to train on vacation.

Why is it important not to abandon training on vacation?

With a two-week absence of activity and proper nutrition, you will feel a decrease in strength. It takes much longer to recover. Studies have shown that people who take a break return to their previous form in an average of six weeks.

Another reason to remember to exercise on vacation is the risk of getting fat. When you don’t exercise, muscle mass stops gaining and then you need to eat fewer calories, which is very hard to do on vacation. If you don’t revise your diet plan in the absence of exercise, you will instantly gain excess weight.

What’s more, all the progress you’ve made will be gone. Regularly exercising athletes lost half of the improvement after 14 days of inactivity within eight months. So imagine how a month-long vacation can harm positive results in the fight for health and a beautiful figure.

For those who have set themselves the goal of changing the body, it is important to remember that in this case, the principle of regularity of training is important, otherwise all the changes launched in the body will come to naught.

For the athlete’s body, a long rest from physical exertion is often no less stressful than heavy training.

That’s why many people try to keep fit while on vacation.

How can you replace training while traveling?

On vacation, you can replace your usual activity with swimming in the sea or pool, volleyball or water polo, games in the pool with animators, walks or light jogging along the promenade with a beautiful view, hiking in the mountains, Nordic walking and dancing.

You can also do simple exercises in the morning before breakfast right in the room, which will not take a lot of time, but will allow you to keep your physical shape. Do as many approaches and repetitions as you are used to and comfortable.

For legs: squats, lunges, jumps.

For the back muscles: boat.

For arms and pecs: push-ups.

On the abs: twists and plank.

How to stick to a proper diet on vacation?

On any trip, there is a risk of overeating and getting out of your usual lifestyle and schedule. As a rule, after a vacation, post-vacation syndrome begins, when you need time to recover and adapt. Dry hair, sunburn, regime breakdown and a few extra pounds are the very symptoms.

Many nutrition experts advise following the 80/20 rule, where 80% are the right foods and 20% are the wrong foods.

Here are some tips on how to eat while traveling to avoid harming your body.

• When going on excursions, plan snacks on your own so that you don’t get poisoned on the way.
• Always bring clean water with lemon and berries or cold green tea. During long-distance flights our body is stressed, so do not overload it with juices and sodas.
• Study in advance the peculiarities of the national cuisine of the country you are traveling to in order to think over a meal plan. If you stay in a hotel, they often serve national cuisine, from which you can choose a healthier option – vegetables and greens, broths, baked meat, fish or seafood.

• Reduce the consumption of desserts and pastries, or better yet, give up sweets altogether. Nutritionists advise to try local sweets after breakfast, and in such cases replace dinner with vegetable smoothies.
• As a rule, on vacation, everyone emphasizes carbohydrates, intuitively reducing the amount of protein. It is worth remembering that every meal should contain protein. To control weight, a person needs to add at least 30 grams of pure protein to each meal.
• Do not overeat. If you feel completely satiated, it is better to leave the food on the plate.

Try to stick to a similar diet to what you are used to, allowing yourself “forbidden” goodies or local delicacies within reasonable limits. Do not abuse alcohol, especially in the heat – it is not safe. Do not forget about the need to drink enough clean water.

Do not prepare for a vacation in the last week before departure, exhaust yourself with training and severe hunger strikes. Because of such drastic measures you risk in the first days of vacation to break down at the buffet and come with a surplus of not only souvenirs in the suitcase.

Prepare for a beach vacation in advance, measured and deliberate, smoothly making changes in the diet and training schedule.