I’m sure most of you can relate to this story.
Monday to Friday, you are about that fitness life; prepping those meals, plates full of all the right foods, training like a beast and drinking your 2 litres of water.
Friday night hits and you’re replacing protein shakes with cold beers and chicken salads with juicy burgers and all the trimmings. Everyone knows it; weekends are the enemy of progress.
So, just how do you avoid that weekend weight gain and drop off the fitness wagon?
Don’t have a “Cheat-Day”, have a “Cheat-Meal”
People who are super strict with their diet Monday to Friday, tend to go a little too hard on their cheat day and this can set them back a little on their goals. Rather than a full day of treats; choose a meal and make it a good one. Everything else that day should be more on the side of high protein and lower carbs and fat to even it out.
Drink more water
Practically the answer to everything, but seriously. Dehydration can cause water retention which will make you feel (and look) bloated. Keep up the water intake all weekend long, by drinking at least 2 litres each day. During this bout of cold weather, I’d advise upping your intake even more, to around 3 litres to ensure you’re properly hydrated.
Rather than meeting at the pub, meet at the gym
People tend to use their weekends to socialise but spending time with friends and family doesn’t need to involve eating and drinking. Instead meet your friends at the gym for a session, or for a walk in the park. So that you don’t feel like you’re missing out you can then go for a healthy meal to refuel.
Swap beer or wine for a lighter option
The average beer or wine contains 200 calories, if you are trying to lose fat, you should be aiming to be in a deficit of 500 calories per day to lose a safe 1lb per week. Swap your high calorie booze for a lighter option. There are some great light beers and ciders out there or spirits average 50 calories per measure that can help swerve weekend weight gain.
Get up and out
The best cure for a hangover is a long walk in the great outdoors. Oxygen is important for any type of recovery, as it kick-starts healing by helping your body to flush out toxins. A long walk will also help you to burn off the excess calories and help you to feel fresher. Don’t forget your water!
Book into a Saturday Compound 60 session at Sweat It London!
Keeping up your fitness regime, especially on the weekend, can be a bit of a challenge. However, there are many benefits to working out at the weekend. I’d advise booking a workout first thing on a Saturday morning as this means you’ll be less likely to overindulge on the Friday, and that you’ll be more likely to make healthier choices to not “waste” all that righteousness. Lastly, even if you do (rightly) treat yourself over the weekend, you have put in some extra work, therefore rendering that burger and beer practically non-existent.
Lastly, relax, you didn’t really put on weight, you put on glycogen
Maybe over a long period of time you will gradually put on some weight but mostly your muscle just soaks up that good glycogen from your weekend of carbs and stores it to use it as fuel. Don’t weigh yourself on Monday if you’ve had a big weekend; just do a session and use all that excess energy to get you closer to that goal. Life is short and it’s always a good thing to let your hair
By Melissa Weldon, Head of Training at Sweat-It London (www.sweat-it.com)down.