How To Maintain Your Figure In Summer And Stay In Good Shape

Summer is a separate life that you want to live as fully and brighter as possible. As a rule, it is for this time of the year that we prepare the most intensively: both in soul and in body. And then a three-month enjoyment of the results is expected. In fact, you can't think of a worse scenario, because summer is a period when you have all the cards in your hands in order to double or even triple the successes achieved over all the previous months. Here we are talking primarily about the figure, and who, if not the models, is the best to know about it.

Yulia Bulakhtina, a model, finalist of the international competition Elite Model Look 2018, and Valeria Chenskaya, a model, winner of the international competition Elite Model Look 2017, spoke about how to be with your body at the same time in a relaxing summer time.

Adjust your training regimen

Heat and stuffiness can make habitual and generally feasible workouts in the gym with dumbbells and bodybars can become a living hell and not cause a single drop of pleasure. In this case, there are two ways out.

In the first, you continue your full-fledged, well-designed outdoor workout early in the morning, before the heat chases you to a pitcher of water or lemonade (also read: Two Recipes for Refreshing Tea-Based Lemonade). “Even for a model, it's not enough just to be thin now. The main thing is that all muscles are in good shape. If you train in the gym, the secret of success is an individually designed training program, with correctly selected loads, a certain number of approaches and repetitions,”comments Julia Bulakhtina.

The second option involves a lighter, but more varied version of your sports schedule. Ball exercises, distance in the pool or yoga elements - in a short but reinforced performance for 15 minutes several times a day, such activities will help you keep your body in good shape and develop muscle memory in different directions.

Moreover, at such intervals, the risk of sunstroke is significantly reduced. “When you need to lose weight, focus on cardio workouts: a treadmill and an ellipse will be the most suitable machines,” advises Valeria Chenskaya.

"Moisturize" the body (and not only with water)

In summer, sweating is more intense than ever, so it's important to keep track of your full fluid intake during this period, especially when exercising. First of all - clean water without gas, as an option - lemon. The following simple formula will be an excellent help: start drinking water 15 minutes before the start of the workout. For every 20 minutes of training, you need to drink about 240 ml of water.

This scheme will promote a well-coordinated metabolism during workout and enhance its positive effects. Also remember to drink enough water throughout the day. 8 glasses are considered the norm, and in summer this amount can increase by 3-4 glasses. “Never drink with or immediately after a meal. This stretches the stomach, and you want to eat even more,”advises Valeria.

However, despite the fact that it is plain water that is the best salvation for your well-being and beauty in summer, it is equally important to pay attention to other liquids. For example, seasonal drinks: natural juices, smoothies, lemonades prepared on the basis of seasonal fruits without dyes and added sugar. Summer is rich in a variety of vitamins that your hair, nails and skin need. And it is also an important component of a healthy and beautiful body.

Don't neglect sleep

In summer, you want activity and freedom from an artificially imposed regime. Moreover, you have been sticking to it all long winter, and you deserve to break away for at least a couple of weeks of vacation. It's not a bad idea to give yourself a psychological break, but the only thing is not at the cost of your sleep.

How well and how much you sleep depends on how obedient and satisfied your body will be today, tomorrow and in the future (read also: "Sleep well: why deep sleep is important and how to improve it"). First of all, we are talking about metabolism. In the summer, we tend to go to bed late more often, because getting up with a lack of sleep at this time of the year is much easier than, say, the same fall or winter.

However, with frequent repetitions, this is fraught with excess weight gain and high blood sugar levels: hormones and the immune system reacts extremely negatively to such excess. As a result, you can come to the summer finish much less fit and beautiful than planned.

The conclusion is very simple: do not forget to sleep as much as your favorite body requires. This will help double the effectiveness of your workouts and the right nutrition. By the way, it should be mentioned separately.

Don't forget about good nutrition

Heat is not a reason not to eat. From the fact that summer time has come, your body does not lose its needs for calories, energy, and building material. Body chemistry can be altered by exposure to high temperatures, including a decrease in metabolism and digestion rate. Hence - the inability to cram into yourself the usual portion of lunch or dinner.

Our advice is to break the food intake per day into 3-4 sections, and the morning meal should be the most nutritious and complete. “At first, it’s difficult to get used to this regime, as the stomach is distended, but after a while you will not feel so acutely hungry,” says Valeria Chenskaya.

This is especially important for those ladies who work hard on their figure in the summer months. Don't give in to the deceptive feeling of "satiety." In your case, you need to get a sufficient amount of healthy calories and nutrients, otherwise all sports work on the beach, in the gym or on forest paths in the country will be wasted.

“I know from myself how difficult it is to switch to proper nutrition, so do not rush, give yourself time and start small: a glass of water in the morning on an empty stomach, giving up fried and sweets,” admits Yulia. - Improperly organized nutrition can not only not lead to the desired effect, but even harm health. It is much more important to act at your own pace, in small steps. And the most important thing is to love yourself and your body."