4 pieces of advice to get back in shape after summer

As the nights draw in and the temperature cools, what could be a better time to get back in shape than the autumn?

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4 Pieces Of Advice To Get Back In Shape After Summer

4 pieces of advice to get back in shape after summer

Decathlon

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Here are our top tips to get back in shape this season!

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Four ways to get back your summer shape back after summer!
1) Get a training partner

Find a friend or family member who you can train with on a regular basis. You’ll always have those days where you don’t feel up to going to the gym or heading out in the cold for that early morning jog. However, when you train with someone else, you’ll feel an obligation not to let that person down (the same goes for your training partner too). A little competition can also be a good thing, as it can motivate you to work harder and achieve new goals.

2) Do as much walking as you can

Although it might seem like intense exercises such as running and cycling are the only way you can burn calories and get your summer shape back, don’t underestimate the power of walking. It may not seem like you’re burning lots of calories when you’re going for a slow stroll in the park or the high street, but the accumulative effect of daily walking can have a big impact on your calorie intake.

According to BUPA, a man walking at a moderate (3mph) pace weighing 84kg will burn 336 calories in 60 minutes, while a woman walking at the same pace for the same amount of time would burn 280 calories. While this may not seem like that much, after 30 days this would amount to 10,080 calories (just over 3 pounds) for a man and 8,400 calories (just under 2.5 pounds) for a woman.

3) Avoid sugary drinks

Many people are shocked when they discover how many calories are in soft drinks today. A 330ml can of coke, for example, contains 139 calories - all of which come from sugar. That's 35 grams - almost nine teaspoons - of sugar! So if you switched from drinking two cans of regular coke to non-diet coke – which contains just 1 calorie, you could cut your daily calories by 276. Over 28 days, that would be 7,728 calories - equivalent to just over two pounds!

When you’re feeling sluggish and need a bit of a boost before a workout, a black coffee is a much better option than a sugary drink. Why? Because it elevates your Adrenaline (Epinephrine) levels, which helps your body get ready for intense physical exercise. Luckily, black coffee has no calories! (and even if you add a teaspoon of sugar, you’re only adding 16 calories)

4) Try doing as many different exercises as possible

Most gyms today have an enormous variety of cardiovascular equipment, from treadmills to elliptical cross trainers and rowing machines. Whether you live in the big city or the countryside, you’re probably not that far from a park or an open space where you can go jogging or cycling. You could also visit your local leisure centre and go for a swim, or try a new sport like volleyball, badminton or squash.

 The more you shake up your routine and try new things, the easier it will be to stay focused and get your summer shape back.

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