So Easter is over and you might have seen those posts about how many calories are in a cream egg or how many burpees it will take to burn off that Cadbury Easter egg. Maybe your beach holiday is only a few weeks away and you have just joined the gym to get bikini fit. Either way your plan is to go all out with the high intensity workouts and super restrictive with your diet, pass the kale smoothie please!
After overindulging, it is only natural to want to cancel out the negative actions as quickly as possible. But this deprivation and demanding workouts are not beneficial overall. Instead you set up a negative thought process whereby you punish yourself for indulging at the weekend or during holidays. There are a few things that you can do to rebalance yourself and get back on track.
The first step is to return to your normal eating behaviour as soon as possible. Don’t restrict the foods that your normally eat but be mindful to not have takeaways or processed foods for the rest of the week. Try to nourish your body with lots of fresh vegetables in a variety of colours. This will provide essential nutrients and support the body. By eating well you will have the fuel for life and exercise. It is also important to drink plenty of water to rehydrate. Caffeine and alcohol are diuretics so if you’ve over consumed these this weekend you might need to consume more water. Water is great way to banish bloat and help the body to eliminate toxins.
You can of course add the high intensity (HIIT) workouts into your exercise routine. But it is important to ease into this type of training. HIIT style exercises should only be done 2-3 times per week and not on consecutive days. This could be as simple as sprint intervals on the treadmill or using kettlebells routine. The goal is to elevate the heart rate and get the after burn effect. This will help you to burn more fat in the long run. If your chosen exercise is running a typical week with some HIIT sessions would look like:
- Easy run on Tuesday, Thursdays and Saturdays
- HIIT on Mondays and Fridays
- Rest days on Wednesdays on Sundays
The main thing is that you remember to be kind to yourself by nourishing your body with whole foods and moving every day. Punishing yourself with workouts and restrictive diets will set up a negative mindset that can affect your long term goals.