Losing Weight Week Before Holiday

So you’re going on holiday in a month and have just woken up in a cold sweat about how you’ll look half naked. All is not lost people Rome may not have been built in a day but I bet they got most of it done in a month.

In an ideal world you would have exercised consistently and paid some attention to your diet all year round but judging by history this is clearly not the case for a lot of people.

This 4-week pre-holiday guide is fairly aggressive and will work best for someone with some training experience behind them. With solid commitment it is possible to shed 3-5kg of fat or around 4-6% of your body fat in a month depending on how much you have to lose. That amount of loss to an average person at around 20% bf (man) or 25% bf women represents a pretty aesthetically dramatic change.

How To Stay On Track While On Holiday Article Written By Matt Scaife

First things first, for maximum short term results, 100% commitment is paramount, so get your mind into the correct place before thinking about doing it – ask yourself if you really REALLY want to get into good shape and whether you’re willing to make the sacrifices necessary for a good result. You will need to go a month with minimal sugar, processed food, starchy carbs and most difficult for some – alcohol. If you can’t do this or you’re not willing to make the full commitment, go and buy that XL swim suit/shorts and don’t worry about it, but if you know you can stick it out for the 4 weeks the potential rewards will be worth it.

The idea is to burn as much of thefat as possible, whilst maintaining and hopefully even gaining muscle mass through consistent training, nutrition and supplementation – this IS NOT a crash diet, you are simply giving your body everything it needs and nothing extra.

In basic terms your macronutrients will need to be fairly low in carbohydrate (apart from loads of vegetables), fairly high in protein and medium in fats.

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Stick to 3 square meals every day with 2 snacks mid morning and mid afternoon, the main meals will need to be based around a good portion of protein and a good portion of vegetables, preferably leafy green types and some fats.

On training days you can get away with eating more carbs after your session ie. if you train before lunch your body would be better equipped to deal with the carbohydrates without storing them as fat.

It is paramount that you keep hold of your muscle mass whilst your body is low on carbs so resistance training is a must here. By week 4 you’ll be feeling a bit crabby due to the lack of energy in your body as you will be using fat stores and not glycogen for training fuel – this is a good thing as it will accelerate your fat loss so make sure you persevere when the going gets tough.

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For absolute best results you’ll need to hit the gym to lift weights 4x a week for the whole month and add in some HIIT (high intensity interval training) or fasted walking 2x a week too.

Split the 4 gym sessions into 2 lower body and 2 upper body, and add the interval training onto the end of the weights sessions (not at the start!), stick to fairly decent volume – 3-4 sets of 10-12 reps with short rest intervals between sets. Make sure you control the tempo you lift at – 3 seconds down and 1 second up for every single repetition in every single workout and make a mental connection with the muscles that are working – you must really focus on feeling the burning sensation in the target muscles to get the most out of the exercise.

Make sure you’re tracking your progress for motivational purposes, take front and back photos at the start and then weekly for 4 weeks, if possible get your body fat taken by a professional weekly too or use the InBody 270 Portable Body Composition Analyser within the Bannantyne Gym.

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Tell your partner, friends, colleagues what you’re doing and ask them to support you i.e. Not twisting your arm to go to the pub or eat a dessert, even better get them to join in with you.It's T-minus seven days to your swimsuit-clad vacation, and you haven't accomplished any of the healthy goals you had in mind when you booked. We've all been there. Slow and steady wins the race when it comes to sustainable weight loss, but that doesn't mean you should give up completely! You can absolutely feel a difference in your energy and how your clothes fit in just seven days. Follow these healthy rules when you're one week out from the fun, and get ready to rock your favorite crop tops, shorts, and swimsuits with a little extra confidence.

According to celebrity trainers Chris and Heidi Powell, there's a simple way to change the body instantly and beat belly bloat. If you're consuming too much salt and sugar, a strong core can be covered up by a layer of water and potentially a layer of fat, Heidi says.

Here is the pair's concrete rule to banish bloat quickly: get sodium intake down to 1, 500 milligrams per day and cut sugar down to 20 grams. Your body will naturally shed water weight and reveal all your hard work from the gym. Once you make this shift in your diet, Chris says you'll see an immediate change, so start packing all those itsy-bitsy bikini tops.

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When it comes to shaping up quickly and safely, eating fresh, whole foods simply works. Choosing clean, all-natural ingredients naturally cuts out all the garbage that makes your blood sugar spike or packs on the pounds, and did I mention it's delicious? If you're not sure where to start, follow our clean-eating rules that break down this concept. Then, it's time to get into the kitchen.

Keeping your diet clean means you'll be spending extra time prepping and cooking recipes that support your needs. One you need to try is this immunity-boosting kale salad that's full of nutrient-rich and detoxifying ingredients. Call it a psychosomatic response if you wish, but I swear I feel healthier with every bite.

If you're anything like me, certain foods don't stand a chance in your fridge. Leftover cheese, charcuterie, or a pint of ice cream tends to get finished as soon as it enters my home. If you can relate, it's time to get rid of these goods stat and stock up on healthy staples that support your goals. There will be enough temptation in the outside world, so do everything you can to make your home a healthy sanctuary this week.

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The foods you use to fuel your body like our famous flat-belly smoothie can help boost your metabolism all day long. Check out our favorite fat-burning recipes for breakfast, lunch, dinner, and even snacks that all include nutrients proven to fight fat, and be sure to steer clear of these belly-bloating culprits that mess with your progress — some will surprise you!

Staying hydrated is essential for your health all year round, but it's especially important when the weather heats up. Beyond keeping you headache-free in high temps, staying hydrated can suppress your appetite, keep your skin looking gorgeous, and even boost your metabolism. Double the detoxifying power of your glass with these even-better water additions like lemon and ginger for the seven days leading up to your trip. And be sure to stay safe and drink plenty of water when you're out and about on vacation!

Alcohol is full of empty calories and tons of sugar, which messes with all the hard work you're putting into eating clean and working out. If you're serious about shaping up and feeling your best before the beach, cut out booze for (at least) seven days. Opt for an all-natural mocktail or a healthy nightcap until your vacation begins. Remember: putting in the work now and sticking to your plan means you can enjoy your favorite boozy beach beverages without any guilt.

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Your diet is going to need to undergo a major overhaul, but getting in plenty of cardio this week will get your energy soaring and help you feel your very best before vacation. If you're not currently working out at all, this doesn't mean you need to go from zero to 60 and end up with an injury that could put a damper on all your fun! Simply make a little time to move every day.

Work out with a few of our short workout videos, go for a 20-minute run on the treadmill, or hit up a new workout class with friends that you've always wanted to try. You just might find a newfound love for fitness in the process of your weeklong project!

Even with the best intentions, there will be people in your life who will do everything (I repeat, everything) in their power to steer you off your healthy path. After you give these folks

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