What better month than May to plan a complete get back to fitness?

The change in temperature leads us to uncover ourselves, and those annoying blemishes due to winter inactivity peep out from the tops and shorts.

There's then the need and desire to get back in shape by losing a few extra kilos and counteracting the rolls and excessive curves, also in view of the first warm days that tempt us to take a trip to the beach.

Training program to get back in shape

Well, then put aside all excuses and bury laziness in the back of the wardrobe, instead of the bikini to be pulled out.

Firstly, it will be essential to make a simple, schematic program that helps us not to give up before the final goal. How many extra kilos have we put on? How many can we realistically lose?

An effective program is based on a diet modification to limit calorie intake during meals and regular exercise sessions to help burn calories quickly by training and toning muscles.

Let's take advantage of the beautiful late-spring days to make outdoor sports. Indeed, being fit includes physical and mental well-being, and outdoor training reduces stress and improves cell oxygenation.

• To start off on the right foot, especially if we are not trained, let's organize fast-paced walks in the nearest park;
• No to bold climbs, absolutely yes to short ascents and descents alternating with flat stretches to tone the heart without straining it too much;
• Start with walks of 30-40 minutes, three or four times a week, and increase each week by 10 minutes;
• At the end of the walk, find a quiet corner in the meadow for a few minutes of stretching. Start with gentle neck movements, then rotate the shoulders and arms in large motions, and finish by bending the back until the fingertips touch the ground. Then repeat.
• The well-trained may add some simple abs, butt and thighs (ABT) exercises: online you can find many workouts suitable for all levels, which can be memorized at home and then used outdoor.
• When we resume training after a sedentary winter, it is essential not to overexercise to prevent muscle strains or other problems.
• To activate our metabolism, walking should be brisk, as aerobic activity helps burn more calories. Exercise should be extremely regular to become an enjoyable commitment that, over time, we will no longer be able to give up. Our body has a form of memory that encourages us to repeat a consolidated behavior, especially if it makes us feel good.

Nutrition plan: protein diet for ideal body weight

In most cases, besides outdoor sports, a back-in-shape program involves modifying our diet. 

Usually, when we go from cold and dark days to the bright and warm days of spring, this dietary adjustment often occurs naturally. With rising temperatures, we tend to favor lighter meals, increasing our intake of fruits and vegetables while reducing fats and rich foods.

In any case, if we are in good health - a simple blood count will help us to verify this - to lose a few extra kilos we can resort to a protein diet, which by providing the correct amount of protein - about 30/35% of the total daily intake - can help us reach our ideal body weight while preserving muscle mass, burning more calories at rest, and improving satiety.

YES foods include lean meat (chicken, turkey, horse meat, beef), fish (tuna, salmon, cod, sardines, mackerel, mussels), eggs, dairy products (low-fat cheese like ricotta and crescenza cheese and also yogurt), legumes rich in protein (lentils, chickpeas, beans, soy), vegetables (especially green leafy ones, rich in fibers), and extra virgin olive oil and oilseeds (walnuts, peanuts, almonds, pistachios, pine nuts) to replace animal fats.

Alcohol, carbohydrates (flour-based products such as pasta and bread), and sugar should be avoided as much as possible, if not completely eliminated, to obtain the desired results.

Meal replacements and protein supplements

Diet foods, protein bars, protein snacks, and even convenient meal replacements can help in weight loss, especially if, for work or personal reasons, we are forced to eat one or more meals away from home and have difficulty preparing complete and nutritionally balanced meals in advance.

Many protein drinks, now available in ready-to-drink formats, can easily replace a main meal. These drinks are formulated with an appropriate amount of whey protein, supporting the growth and maintenance of muscle mass. They also contain amino acids that maximize GH secretion, promoting protein synthesis and lipolysis. Additionally, these preparations are enriched with essential vitamins A, D, E, and K.

Protein bars

Alternatively, if we prefer something chewable, protein bars are ideal: besides being perfectly balanced for those who follow a protein diet, they are delicious and come in various flavors: fruit, chocolate, hazelnut, cookie, and even crunchy.

If, finally, we find it impossible to give up certain foods, particularly farinaceous foods, or cannot resist tempting snacks after meals, there are plenty of protein snacks and treats to choose from on the market: biscuits, brioche, plumcakes, croutons and more in High Protein Food versions, high in protein, high in fibers, and low in sugar. They are highly satiating and low-sugar foods, ideal for those on a low-carb or keto diet.