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 Finally after months of cold, rainy and windy weather, the sun has finally started to shine!
The thought of bearing more skin can be a bit scary after spending winter hibernating and gaining a few extra kgs. So here is our guide to getting back into shape for summer…
1: Review your eating While exercise is important in losing body fat, the first thing you need to look at is your eating. If you’re eating junk and exercising, you won’t lose weight – after all, you’d need to jog for 30-34 minutes to burn off one chocolate bar! Cut out junk food and base your diet on wholegrain carbohydrates, vegetables, fruit, and lean protein.  Here are some examples for healthy meal ideas...
Breakfast
Untoasted muesli, fruit, yoghurt and milk Poached egg on toast Baked beans Porridge with mixed berries, yoghurt and milk topped with a dash of manuka honey Snacks Fruit .jpg) Pot of low fat yoghurt Small handful of nuts (approx 2 tablespoons) Glass of trim milk or trim latte if you need your coffee fix Low fat muesli bar Lunch Wholegrain salad and chicken sandwich Sushi Wraps Tuna salad Dinner Lean beef stir-fry Chicken, steamed vegetables, new potatoes Fish and salad 2: Move it! Now you’ve got your nutrition sorted, it’s time to get moving! Getting your heart rate up is a good way to burn excess calories and tone your muscles. So what’s a good fat burning exercise? Anything that gets your heart rate up and anything you can stick to regularly! So find something you like and can commit to at least three days a week.  Stuck for ideas? Why not try dance class, martial arts, cycling or even pole dancing! Lots of duathalons and running events are coming up in summer. Training for one of these is great motivation, so why not sign up? As well as cardiovascular exercise, resistance exercise will tone and shape your muscles. If you are not a gym member, buy your self a set of dumbbells, look up on the internet simple toning exercises and do them in tv ad breaks! Or use your own body weight as resistance, sit-ups, squats and push ups are free to do and are great for toning muscles.  3: Stick with itKeep motivated! It probably took all winter to gain weight, so be patient and stick with your programme! Enlist support of a friend, or a nutritionist – there’s nothing like having someone to keep you on track and help you through the times you are tempted to give up! Follow our tips and come summer - you'll have that fab body that you worked so hard for! Nicola, Nutritionist www.eatwellnz.comLove keeping fit and active? A career in the New Zealand Army could be just the thing for you! Army life is a lot different to what you probably think it is – say hello to being paid to keep in shape, work in a job you love, travel and keep your social life! Click here to find out more… |
