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5 Waiting-For-Summer Tips

5 Waiting-For-Summer Tips

Spring is here and the summer is very close. So you will be the guy who will sit on the beach with his shirt feeling disadvantaged for his pounds or the one who will feel beautiful with his body and will enjoy the sun and the sea. The first weeks of a diet may be the toughest , as you reduce foods high in carbohydrates and high in fat, in exchange for increasing protein. Start up can be a challenge, so read these 5 tips to make your diet clean.


TIP # 1: Clean your kitchen. 

The first step of each diet is to remove the jungle food from your kitchen. Probably, if you have such foods, there will be a time in your diet, where your desires will prevail and you break out of course to get out of your diet. Clean your closets, freezer and refrigerator from any food it is not in your diet. Replace the junk food with food that is on your way. Keep your refrigerator full of fresh vegetables and cook and bake lean meat to have ready meals when it is time to eat. 

TIP # 2:Put on your daily schedule the preparation of your meals.


The best way to start a diet is to prepare and plan all your meals in front for the whole week. Get out of bad habits like going out to buy meals or skipping meals because you do not have a healthy choice. Cook and prepare in advance to stay in the frame of your healthy diet. Shop once or twice a week foods for a healthy diet, then cook for the whole week. The more consistent you are, the better you will be. If you do not have time to prepare your meal, make sure to choose your meals as a meal as fast as possible.

 TIP # 3: Switch to the nutrients obtained.

The best way to do this is to activate your carbohydrates and proteins. Carbohydrates are a major source of energy for our muscles, but most of us eat large quantities of these. Carbohydrates are stored in the muscles, but when these stocks are large and not consumed, the body will store them in fat. By increasing your protein and reducing your carbohydrate, help your body activate fat as a major source of energy. Increasing protein helps maintain your body muscles but also increases thermogenesis. To change your body composition, to lean and muscle, eat about 70% good source of protein,complex carbs at 20% and keep your fat at 10%.

TIP # 4: Set your goals.


It may be difficult to find the motivation to eat better, but if you want something you have to find motivation. Choose a date that you want to be ready for, for example, to go out on the beach or take a break. Setting a time goal will give you reason and an additional incentive to continue when you feel you want to give up.


TIP # 5: Plan your meals before and after workout


What you do in the gym is important, but what you do before and after is equally important. If you just spent a few hours in the gym and consumed a ton of calories, you think it gives you the freedom to eat what you want, that’s the mistake. Your body energized and works with the food you feed it, if you give it unnecessary calories, it’s sure you will not get the results you expect. Before training, make sure you have a good source of protein and a source of energy from the right carbohydrates that will give you the energy to get the best out of your workout. After training, definitely a clean whey isolate protein shake  in combination with a source of carbohydrates such as a banana.

Mitsaris Kostas 
Certified Personal Trainer 
Sport&Fitness Nutrionist


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