Watch your intake
Food and drinks are important part of summer exercise regime.
- Increase your liquid intake because you lose a lot of water through perspiration in the heat. It is important to drink water all through the day to avoid dehydration, heat strokes and sun strokes.
- Eat foods that are rich in water content such as fruits and vegetables. Experienced fitness trainers offer a suitable diet plan that suits your body
Watch the time of workout
Summer heat can sap out all your energy. So, take care about the time you exercise. If you are into outdoor fitness, it is all the more important to consider time of the day.
- Avoid exercising during the day when the sun is strong. Prefer exercising before 10 AM and after 4PM. Personal trainers in Marbella conduct classes in the early mornings which is a good option for summer days.
- For outdoor workouts, choose places that are shaded so that you can avoid direct exposure to the sun.
- Always check the weather forecast. If there is a forecast of high pollution and high ozone in the atmosphere, avoid working out outdoors and exercise indoors.
Watch what you wear
Clothing is should be apt for the season.
- Wear loose clothes but not too loose to obstruct exercising freely. Well-fitting wicking clothes are the best for summer.
- Avoid polyester and prefer cotton clothes
- Never forget wearing sun block
Watch how you workout
You need to change your workout pattern with every change in season because your body needs to get acclimatized to the change. Excess heat with high humidity is a dangerous combination since such weather saps out a lot of your energy. Fitness trainers in Marbella keep this in mind when formulating workout regimes.
- Avoid high intensity cardio in the hot sun
- Keep workout durations short
- Split workout duration between short morning and evening workouts if possible
- Reduce intensity of workout
- If you feel drained of energy, which is frequent in summers, stop exercising. Do not push yourself too much.
It is important that you have your guards up when you exercise in summer. By joining Marbella personal trainers where sound workout advice are provided, you can be safe and healthy.
It is surprising that even a lean person will have some belly fat. Accumulating bellyfat is also an indication that you need to lose weight or your body is in trouble. Getting rid of the belly fat is more important. Intensive workouts and cutting the intake of calories doesn’t reduce your belly fat. Belly fat is caused due to inflammation in your stomach.
Your stomach is one place the body stores its fat. If your body looks like an Apple shape than you are having a bigger waist line, in simple bigger hips and thighs are considered to be healthy rather than bigger waistline.
Stop taking processed food
Eating processed food causes avast increase in your waistline. As canned foods and processed food contains lots of salts and greasy fats.
High intake of calories is never gonna do any good if you want to lose weight and further increases the chance of weight gain. Intake of salts always keep you bloated and make you look puffy. Eating snacks like Doritos make you fat and gain belly fat.
Increase intake of magnesium rich foods
You eat more fiber foods and nutritious food but did you forget to eat magnesium rich foods then you are not losing any belly fat. Do you know that Magnesium helps to have a flat belly? Magnesium has almost 300 chemical reactions.
And some of them are quite important for burning belly fat. It regulates blood sugars and decreases food cravings. Magnesium also helps to reduce the retention of fluids during the menstrual cycle and prevents bloating.
Most of them prefer on steady workouts like jogging or a 45-minute cardio. But soon your body finds a way to adjust your metabolic rate and you stop losing weight. You have to start doing the heavy lifting and weight training where you muscle gets micro tears and healing the muscle consumes a lot of energy and eventually you go for weight loss and slimming your tummy.
The best program to help with this can be found here: www.6weekbody.com.au
Get rid of soda
Sugary Soda is the one complimenting your meals. But it is a major disaster for weight loss. Regular intake of soda increases your waistline and amplifies your hunger signals to thebrain. If you are on a weight loss strategy then sacrifice soda.
Substitute your soda by having a cold green tea or add fruits to your water to sweeten, or have a cup of black coffee. Make sure you should always minimize your calorie intake and artificial sweeteners don’t do any good for your body.
Sleep 7 hours a day
The best tip to lose belly fat is to keep your sleep cycle regular. Your sleep cycle plays tricks with your body by releasing Ghrelin and leptin hormones improperly. Lack of sufficient sleep triggers imbalance of hormones. Imbalance of hormones makes you fat by increasing your hunger levels. So you need to get enough sleep before you go for a healthy workout.
Loosing body weight helps in reducing belly fat. When your body starts to lose weight, your belly is the first one to lose. So concentrate on weight loss to get a flat belly.
Alcohol is the most widely used drug in the world, and is officially the most dangerous drug used in New Zealand, costing the country around $5 billion annually.
Alcohol is acceptable, affordable, available and normalised. It’s what we do as a nation. We are a drinking culture, and our youth are part of this. The trouble is it harms teenagers much more quickly than it does adults and research published in 2009 shows it impairs the functioning of the adolescent brain after a year of regular, high, use.
Scientists are now saying there is no safe amount for a person under the age of 18 to drink.
What is it?
Alcohol is a depressant, meaning it slows down the messages between the brain and the body. It also means that it usually adds to any depression a person may have.
Alcohol is absorbed rapidly into the bloodstream from the stomach, and then distributed around the body, including the brain. It is broken down in the liver and excreted through urine. An adult can metabolise (process) one standard drink of alcohol an hour.
How drunk (intoxicated) you get from alcohol, depends on how much you drink and the percentage of alcohol in the drink. (We use standard drinks to compare this). Plus:
Type of alcohol – Spirits, wine, beer… (usually around 40% alcohol, 12%, 4%).
Weight/Size – how drunk you get depends on the concentration (amount) of alcohol in your body. So smaller people get drunk faster, from less alcohol. Also alcohol is more easily absorbed into muscle than into fat, leaving less in the bloodstream. Therefore an athlete with muscles, will not be as drunk as a person of the same size whose body mass is largely fat.
Gender – Women will typically get intoxicated faster than men because: they usually weigh less, and have a higher percentage of fat than muscle. Also, men have an enzyme in their stomach, called alcohol dehydrogenase, that breaks down some of the alcohol before it gets to the bloodstream. Woman have very little of this enzyme.
Short term effects
Many feel more sociable and relaxed. Inhibitions go and most feel more confident. Many get more talkative, but some feel sad and get quieter.
Drinking too much is the main problem
The next step is we get clumsy and lack coordination. Many get more violent, and get into fights. Judgment is impaired. Some will then drive drunk, some have unprotected sex. Your vision may blur and speech slur. You may get double vision, feel the room is spinning, suffer blackouts; and if too much alcohol has been consumed for the body to cope with, you may vomit, which is the first sign of alcohol poisoning. This can even lead to death.
How much is too much?
Scientists tell us that 4 standard drinks at a time is safe for an average sized adult female.
And 6 standard drinks on one occasion is usually safe for adult males.
One standard drink is 10 grams of alcohol = 1 shot glass of spirits (30mls @ 40% alcohol)
= 1 can of beer (300mls @ 4% alcohol)
= 1 small glass of wine (100mls @ 12.5% alcohol)
Drinking any more than the safe amount (above), in one session, is called binge drinking.
This is a dangerous way to drink and in the longer term harms the brain and body.
How can we speed up how much we process? We can’t.
How can we recover quicker from a hangover? We can’t.
There is a much greater risk of becoming an alcoholic if you have someone in your family-tree who was alcoholic. It is highly genetic, and also depends on environmental factors.
Are able to stay awake and drink for longer than adults;
yet only need half as much as an adult to suffer the same effect.
Are more likely to get depression and feel suicidal; and
it affects their social development.
The earlier that alcohol is used the greater the likelihood it will escalate.
Youth who use before age 15 are:
5 times more likely to go on to abuse alcohol (than those who wait to 21)
10 times more likely to be involved in a serious fight;
7 times more likely to be involved in a crash;
12 times more likely to be injured in an accident; and that
one third of young girls are drunk when they become pregnant.
Binge drinking and youth
Alcohol affects adolescents differently to adults, as the pace of change going on in the brain mean they are more vulnerable and the potential for harm greater.
Yet, in the 16-18 age group:
24% have a substance abuse disorder;
50% are regular drinkers; and
44% risked acute harm last month, as a result of their drinking.
Long term binge drinking – for more than a year – harms developing brains!
Even 20 STDs a month, for more than a year, harms brain functioning
it reduces who the person had the potential to become;
making it harder to learn new material and to remember;
retards language competence and academic achievement; and impairs executive functioning, especially for girls.
Foetal Alcohol spectrum disorder
Alcohol is particularly toxic to the foetus, especially in the 3rd to 9th week of pregnancy.
New born babies may have: low birth weight which is not caught up; abnormalities affecting the heart, hearing and urogenital defects; mild retardation, and as they grow up may exhibit a number of learning and behavioural disorders such as ADHD.