Immediately fit after the holidays! Feeding and activity fits.

After the period of lunches, parties and Christmas ledges, the colored leads go out, the decorations disappear and the only thing that unfortunately remains in some cases, are the extra pounds. How to get back in shape immediately?

It must be said that the first rule will be to resume the work and sleep rhythms that can then start immediately with a little "cleaning" of the body by detoxifying our body with a healthy and regular diet, carefully avoiding to feed on all Super caloric sweets and foods that inevitably remain in our handouts.

Drinking, drinking and drinking a lot of water, maybe even some tea and herbal teas that during the winter are not useful only to warm up, but have important purifying and detoxifying properties. Of course, not all hot drinks have the same characteristics, moreover, it is important to remember that they should not be sugary. Some tips:

• Mint tea. Rich in vitamins C, A and D, mint contributes to the purification of the body facilitating digestion and acting to eliminate excess toxins.
• Green tea. This drink performs a dual function: on the one hand, it is a concentrate of antioxidants, on the other it stimulates the metabolism.
• Herbal tea based on dandelion, precious to purify the body.
• Herbal tea based on Fennel or artichoke: very useful for stimulating and facilitating digestion.
• Herbal tea based on Cardo Mariano. Not dissimilar from the artichoke, this plant has such a diuretic effect.
• Herbal tea at ginger. The root that finds wide use in Christmas sweets recipes can also support us during the detox diet: in fact, ginger -based herbal tea has many all -round beneficial properties for the body.

Another very valid help comes from the right food integration. In fact, some supplements help in the loss and control of weight. Our Fat Burner Pro And Fat Burner Evolution, two highly effective preparations based on herbs and 100% natural ingredients are the right supplements to reach their ideal weight and constantly keep it. Developed and enhanced to "burn fat" avoid "absorption" of sugars and maintain the body healthy.

We immediately resume thesports activity With regular and planned training to activate all metabolic processes and above all pears to increase calorie expenditure.

When to train and what are the phases to follow for correct training? Here our advice

There are fundamental and very important rules to always keep in mind to perform their training programs. The exercises to do after the Christmas holidays to get back in shape are many and all very valid. Physical activity is of fundamental importance to lose weight and return in shape and the aerobic disciplines are those that help most in this sense. For example: we choose among the many physical activities that all sports centers now offer (See here). Open air activities are also fine (Read here) always if you take constantly and commitment. In fact, some small precautions are enough to follow during the course of the day, but it takes constancy and commitment to do so, as well as proper nutrition, of course. Some exercises to get in shape can also be performed comfortably at home, preferably on alternate days: 3-4 times a week, for about 30-40 minutes. Physical activity is the best ally to lose the pounds too much and deflate. Whatever the sport or activities that we would go to recover, we always recommend doing a few days of "preparation" with a muscle vascularization activity (preparing the body for future muscle efforts).

How to plan physical activity? 

It is evident that in most cases the choice is dictated by all commitments (generally working) to which it is necessary to submit. However, if you can choose, what would be the most appropriate solution?

In the morning, when you have a light stomach and you have rested; In the afternoon, when the body of a little food energy was supplied and the torpor of sleep was overcome; In the evening when the desire for relaxation makes exercise more pleasant? In reality, each of us chooses differently, according to their own characteristics and sensations. Some feel like the energies only in the afternoon, others instead live in the morning as the most active period of the day. Just as there are those who prefer to sleep a lot in the morning and be late in the evening or vice versa. 

What are the phases for a good training?

1. Breathing: A good program must always start from "breathing" and must be carried out carefully because it promotes the awakening of the inner strength that each of us possesses and helps us to give well -being to the body and mind. By increasing the amount of air introduced into our body, the benefits increase, since the air promotes immediately exploitable energy. The dynamic is characterized byinspiration, through which you enter the air into the body and from theexhalation, with which the air used is eliminated and relaxes.
2. Heating:  (Warm Up) immediately allows greater general efficiency, limiting and avoiding any trauma to the muscles and joints. So before moving on to the actual training it is a must prepare with the heating that can be general, When we go to make mild body mutual movements, aimed at lengthening and mobilization also combining movements on different space plans, or e and specific When we go to repeat or add technical gestures empty and without loading by imitating the exercise or the gesture to be followed later in training. The heating plan must be calibrated to the specific condition of the individual who performs it. The duration is depending on the age, the level of preparation and the type of commitment that will be faced and faced but in any case it is preferable to never drop below 10 minutes.
3. Stretching: from English To stretch "Stretching" stretching is a particular gymnastics that aims to increase the expansibility and tendon muscle flexibility. Stretching can also be distinguished in two large techniques, the first consists in muscle lengthening with positions held from 10 to 30 seconds, making sure that the lengthening never goes beyond pain, and the second the PNF which in turn is divided Still in two phases: the first with an elongation followed by a contraction held for 15 - 20 seconds (always in a condition of maximum elongation); The second after 3-5 seconds of relaxation, the muscles previously contracts isometrically contracted; The extension must be at least 20- 30 seconds.
4. Toning and enhancement: Tonification is an activity carried out with the help of small overloads (pesetti, elastic bands, anklets, body bar, etc.) with the aim of reaching a good general or specific muscle tone faster as possible with exercises practiced on the ground, in feet with the help of small equipment such as the step. The best way to carry out strengthening activities is to practice cyclical training, based on a sequence that solicits the main muscle groups. The maximum force developed increases with the increase in muscle mass. The forms of training that realize the increase in strength are: lifting weights of gradually greater entity where the maximum developed force is measured and the training is set with a series of repetitions with a weight corresponding to 60-70% of the maximum lifting weight; 12-15 repetitions are recommended by increasing the load subsequently; isometric training (constant length) which consists in contracting a muscle without this being able to shorten); ischinetic training (at constant speed) which is made through instruments that allow to develop maximal force during a constant speed movement. The advantage is that the muscle always exerts the same maximum force regardless of the corner of the joint on which it works.

Finally, one of the best tips to get back in shape after the holidays to follow is to say no to stress! Try to focus on the positive sides, trying to achieve your goals step by step, without despairing or looking at how insurmountable it may be to do it: in fact, with tranquility and serenity, as well as good will and organization, everything will be possible.

Follow one adequate diet  and do thephysical activity, without resorting to drastic diets or exaggerated training, it will lead you to the destination in a healthy way and, above all, in a lasting way.