Tuesday, 30 June 2015

Planning on getting fit 2 weeks before holiday!? Think again...

I'm often asked what can you do in the final 2 weeks before you go away to "get in shape" or "get a flatter tummy".
If you are a consistent reader, you will know my answer to this already but let's go through some of the facts;

1. You cannot spot reduce fatloss
2. Any weight you lost in the first few weeks would generally be water.
3. You didn't put on weight in a week, so why are you expecting to lose it?!
4. You may lose a pound, but I can guarantee you'll put it straight back on when you have that first sniff of wine/beer/cocktails whilst you're away!

I have been preaching, pretty much since January. This is when I started to lose the "Christmas bulk" I personally had put on about 10kg over Christmas, and yes most of it was probably just water retention as I lost it pretty soon after starting eating clean again.

I started dieting further 5 weeks before I went away (which still is probably too late, but I had to time it with the end of the rugby season). This blog isn't about me though, it's about you!

If you are serious, then start on a calorie controlled diet around 8 weeks before you are due to go away. A few rules of thumb;

1. Don't reduce your calories by too much, you need to be in a calorie deficit but don't want to lose any muscle - a 500kcal deficit is ample!
2. Don't eat healthy 5 days a week and then have an almighty binge at the weekend. Even though it is only 2 days you will over eat your calories and the diet will be pointless.
3. Do eat little and often, eat loads of vegetables and cut down on high sugary foods (Inc fruit)
4. Do train hard.
5. Enjoy losing weight!

That's just a few ideas to get you started. 8 weeks is nothing, you will lose the weight slowly and in a good way. If you then feel you have more to lose, lose it when you get back! Continue the trend through the winter and think of the possibility of next summers holiday!

Just think of the beach!