8 Ways To Maintain Your Awesome Weight Loss On Summer Holiday
8 種方法在暑假保持驚人的減肥效果
Smashed fitness dreams out the again but concerned your excursion will undo all your difficult work? Don’t worry, I have you ever protected.
夏季終於來了，這意味著您將在春季在健身房投入的所有辛勤工作中兌現。最後。
Summertime is ultimately here, which means you’re approximately to cash in on all the hard work you put in at the health club all through spring. Finally.
你節食了，花了無數個小時鍛煉身體，你看起來和感覺都比以往任何時候都好。你的減肥結果很甜蜜。
You’ve dieted, spent infinite hours working out and you appearance and sense higher than ever before. Your weight reduction outcomes are candy.
您已準備好起飛，在包羅萬象的天堂度過一兩個星期，在泳池邊放鬆身心，沐浴陽光，享受勞動成果。
You’re equipped to jet off and spend every week or two in all-inclusive heaven, relaxing by the pool, absorbing the solar and playing the culmination of your labour.
問題是，假期通常包括乏味的飯菜、甜點、啤酒和雞尾酒——而不是水果。如果你不太小心的話，這可能意味著帶著一些不需要的體重回家。
The problem is, holidays typically involve stodgy food, desserts, beers and cocktails – not fruit. And this may mean coming home with a few unwanted kilos in case you’re no longer too careful.
問題是，假期通常包括乏味的飯菜、甜點、啤酒和雞尾酒——而不是水果。如果你不太小心的話，這可能意味著帶著一些不需要的體重回家。
Fitness and health, however, must continually be checked out as a way of life and not simply an eight-week period earlier than a vacation.
然而，健身和健康應該始終被視為一種生活方式，而不僅僅是假期前的 8 週。
So, regardless of a little over indulgence, following these eight clean and simple guidelines should have you ever arriving home searching and feeling simply as suitable as while you left. Let’s get into it.
所以，即使有點過度放縱，遵循這 8 個簡單的小貼士應該會讓你回到家時的樣子和感覺就像你離開時一樣好。讓我們開始吧。
PART 1: WHAT TO EAT ON HOLIDAY
第 1 部分：假期吃什麼
Of course, foods and drinks is a main thing of an unforgettable holiday revel in and it may be a big motive for journeying sure international locations. After all, no one does pizza and ice cream like the Italians or beer like the Germans or pork burgers and apple pie like the Americans.
當然，食物和飲料是難忘假期體驗的主要因素，也是訪問某些國家的重要原因。畢竟，沒有人會像意大利人那樣做披薩和冰淇淋，或者像德國人那樣做啤酒，或者像美國人那樣做牛肉漢堡和蘋果派。
Nom, nom, nom, nom.
But we need a good way to experience these meals without returning domestic with a waistline two times the scale. Surely there’s a way to keep your weight reduction AND enjoy new ingredients on vacation?!
但我們希望能夠享受這些食物，而無需帶著兩倍的腰圍回家。當然有一種方法可以保持您的體重減輕並在假期享受新的食物？！
Yes, there is.
With that in thoughts, right here are my 4 guidelines (of eight in this newsletter) for taking part in all the food and drinks you desire, without having to worry about needing two seats at the plane domestic.
考慮到這一點，這裡是我的四個提示（本文中的八個），讓您享受您想要的所有食物和飲料，而不必擔心在回家的飛機上需要兩個座位。
1. BE AWARE OF “MAY AS WELL” FOODS
1.注意“可能”的食物
These are foods you would never virtually recall having at home however, because you are on holiday and they may be there for the taking, you’ll luckily load them onto your plate – “can also as nicely.”
這些是您永遠不會真正考慮在家吃的食物，但是，因為您正在度假並且它們在那裡供您享用，您會很高興地將它們裝到您的盤子裡——“也可以。”
These typically include (but aren't constrained to):
這些通常包括（但不限於）：
- Olives
- 橄欖
- Nuts
- 堅果
- Foreign candies/sweets/crisps
- 外國甜點/巧克力/薯片
- Weird cheeses
- 奇怪的奶酪
- Something unrecognisable – but you are taking it besides. May as nicely.
- 一些無法辨認的東西——但無論如何你都會接受它。也可以。
- Adding those meals on your plate for no other reason than due to the fact you may is a certain-fire manner of unnecessarily bumping up your usual calorie intake.
- 將這些食物添加到您的盤子中沒有其他原因，只是因為您可以肯定會不必要地增加您的總卡路里攝入量。
- Now, I do trust you ought to try and pattern the neighborhood delicacies but consider you have got a complete week, at the least, to attempt to pattern all of the foods you fancy. So there’s no need to pile them sky excessive onto your plate on day one.
現在，我相信您應該嘗試品嚐當地美食，但請記住，您至少有整整一周的時間來嘗試品嚐您喜歡的所有食物。所以沒有必要在第一天就把它們堆在你的盤子上。
Before setting any meals for your plate stroll across the buffet and spot what in reality takes your fancy, pick three-5 of them and stay with these for your meal. This will assist avoid the infamous ‘buffet mountain’ and could help go away some calories spare for dessert.
在將任何食物放在您的盤子上之前，請在自助餐周圍走走，看看您真正喜歡什麼，選擇其中的 3-5 個並堅持這些作為您的餐點。這將有助於避免臭名昭著的“自助山”，並有助於留下一些卡路里作為甜點。
2. LIMIT THE BOOZE
All-inclusive liquids are a god-ship to financial institution money owed round the world – however unluckily now not for waistlines.
全包飲料是世界各地銀行賬戶的天賜之物——但遺憾的是，它不適合腰圍。
It can be easy to get over excited when you have beer, wine and cocktails literally on faucet and, whilst consuming may be a amusing and enjoyable part of your holiday, it’s an excellent idea to govern your intake, assisting to keep your outstanding weight loss consequences.
當你喝啤酒、葡萄酒和雞尾酒時，很容易讓人忘乎所以，雖然喝酒可以成為假期中有趣和放鬆的一部分，但控制攝入量是一個好主意，有助於保持驚人的減肥效果結果。
Think about using one of the recommendations under:
1. Limit your self to 1 drink in keeping with hour. This won't appear like much but, with the aid of the quit of the day, this could without difficulty upload as much as round 10 or so drinks. Enough to make all and sundry greater than a little tipsy.
1. 限制自己每小時喝一杯。這可能看起來不多，但到一天結束時，這很容易加起來大約 10 杯左右的飲料。足以讓任何人有點醉意。
2. Stay off the booze till 3pm (or later). As a fashionable rule, the longer you wait till your first drink, the much less you’re possibly to drink overall inside the day.
2. 在下午 3 點（或更晚）之前不要喝酒。作為一般規則，您等到第一次喝酒的時間越長，您一天中總體飲酒的可能性就越小。
Three. Set your self a (practical) drink limit. Giving yourself a most number of beverages to have will assist hold your alcohol intake in take a look at while liberating up when and the way frequently you could drink.
3.給自己設定一個（合理的）飲酒限制。給自己最大數量的飲料將有助於控制您的酒精攝入量，同時騰出您可以喝酒的時間和頻率。
Doing one of the above will still mean you may revel in a piece of booze in the sun with out being overly restrictive.
執行上述任一操作仍然意味著您可以在陽光下享受一點酒，而不會受到過度限制。
On top of this, to assist keep calories even further, opt for the lower calorie choice drinks. Choosing liquids like spirits and sugar-loose mixers, over wines and beers, can grow to be saving you hundreds of energy through the give up of the day.
最重要的是，為了進一步節省卡路里，請選擇卡路里含量較低的飲料。選擇烈酒和無糖調酒等飲料，而不是葡萄酒和啤酒，最終可以在一天結束時為您節省數百卡路里。
3. STAY HYDRATED (THIS ONE’S CRUCIAL)
3.保持水分(這個很重要)
Your body likes to be at a sure temperature – 37 levels Celsius – all the time.
你的身體喜歡一直處於一定的溫度——37攝氏度。
And your frame is going to do its great to keep you at this temperature, which means that you’re going sweat plenty more than ordinary in warm international locations, even more so if you are out on a stroll and being lively.
而且你的身體會盡最大努力讓你保持在這個溫度，這意味著你在炎熱的國家出汗比平時多得多，如果你出去散步和活躍的話，更是如此。
Obviously, all this sweating approach more water loss than regular, so that you need to make sure you update this at some point of the day through ingesting plenty of fluid.
顯然，所有這些出汗意味著比平時更多的水分流失，因此您需要確保在一天中通過大量飲水來補充水分。
It doesn’t just must be water. Teas, coffees, juices, even culmination like watermelons and peaches can all help you stay hydrated within the solar. Carrying a bottle of water with you though, that may be refilled and sipped on during the day, is usually going to be a smart concept.
它不僅必須是水。茶、咖啡、果汁，甚至像西瓜和桃子這樣的水果都可以幫助你在陽光下保持水分。不過，隨身攜帶一瓶水，可以全天補充和啜飲，這總是一個聰明的主意。
Also, remember alcohol will boom your chance of dehydration as it’s a diuretic, so make certain you’re consuming plenty of water at some stage in the day in case you’re on the beers.
另外，請記住酒精會增加脫水的機會，因為它是一種利尿劑，所以如果您喝啤酒，請確保您全天喝大量的水。
Neglecting your frame’s need for water can cause tiredness, loss of power, muscle cramps and an dissatisfied tummy – now not want you want on a chilled holiday.
忽視身體對水的需求會導致疲倦、精力不足、肌肉痙攣和肚子不舒服——不想讓你度過一個輕鬆的假期。
4. INTERMITTENT (HOLIDAY) FASTING
4. 間歇性（節假日）禁食
Intermittent fasting is a weight-reduction plan that requires you no longer to consume for set durations of time, to assist useful resource weight reduction.
間歇性禁食是一種飲食，要求您在設定的時間內不進食，以幫助減輕體重。
This can be easily and effectively adopted into your vacation just by using skipping out on breakfast or lunch. It’s a simple way to preserve your day by day energy in take a look at for the day, while not having to be overly restrictive.
只需跳過早餐或午餐，就可以輕鬆有效地將其融入您的假期。這是一種簡單的方法來控制一天的每日卡路里，而不必過度限制。
If you don’t think you may move with out both meal, then select a mild breakfast or lunch, like sparkling fruit and yogurt or a cold meat salad.
如果你認為你不能不吃任何一餐，那就選擇清淡的早餐或午餐，比如新鮮水果和酸奶或冷肉沙拉。
This may also help prevent energy, which means you could consume and experience extra food and drinks for dinner, which is handy as it tends to be the biggest and maximum social meal of the day.
這也將幫助您節省卡路里，這意味著您可以在晚餐時吃更多的食物和飲料，這很方便，因為它往往是一天中最大、最社交的一餐。
PART 2: TRAINING ON HOLIDAY
第 2 部分：假期培訓
We all realize the feeling before a schooling session: the excitement of your pre-exercising is starting to kick in, your visit gym playlist is prepared to fireplace you up, you’re feeling motivated and geared up to spoil out your exercise.
我們都知道訓練前的感覺：鍛煉前的嗡嗡聲開始響起，你去健身房的播放列表已經準備好讓你興奮起來，你感到有動力並準備好完成你的鍛煉。
Until you stroll thru the lodge gymnasium doors this is and recognize it’s nothing more than a big cabinet with little a variety of small dumbbells.
直到你走進酒店健身房的大門，才意識到它只不過是一個帶有幾個小啞鈴的大櫥櫃。
Then there’s the multi-health club gadget with missing handles and a rusty chain, while a dusty old treadmill lurks within the corner. Eurgh.
然後是多功能健身機，手柄缺失，鏈條生鏽，而角落裡潛伏著一台塵土飛揚的舊跑步機。呃。
Okay, so maybe hotel gyms aren’t that awful however, let’s be sincere, they may be notorious for being sub-foremost on the subject of getting in a respectable exercise. They make it near on not possible to stick to a programme, so whilst you teach on holiday it’s genuinely all approximately making the satisfactory out of a horrific scenario.
好吧，也許酒店健身房並沒有那麼糟糕，但老實說，它們在進行體面的鍛煉時以次優而臭名昭著。他們幾乎不可能堅持一個計劃，所以當你在假期訓練時，真的是要在糟糕的情況下做到最好。
Of direction, you may always ditch the usual health club exercising altogether and find different methods to preserve your interest and calorie burning degrees up.
當然，您總是可以完全放棄標準的健身房鍛煉，並尋找其他方法來保持您的活動和卡路里燃燒水平。
Bodyweight circuits on your room or on the seashore (or use a resistance band if you may take one with you) can make for a extremely good fat burning exercising in as little as 20 minutes.
在您的房間或海灘上進行自重循環（如果可以隨身攜帶，也可以使用阻力帶）可以在短短 20 分鐘內完成一次很棒的脂肪燃燒鍛煉。
Ultimately, what you’re trying to attain while on excursion is being able to preserve on top of your schooling and pastime stages whilst away so you don’t lose all of the progress you made main up to going away, whether or not that’s in the fitness center or not.
歸根結底，您希望在度假期間實現的目標是能夠在離開時保持訓練和活動水平，這樣您就不會失去離開前所取得的所有進步，無論是在健身房或不。
So right here are my pinnacle four pointers (the second lot) for how to do simply that:
所以這裡是我關於如何做到這一點的四大技巧（第二部分）：
1. WALK AS MUCH AS POSSIBLE, AND THEN WALK SOME MORE
1.盡量多走，然後多走一些
Although lounging via the pool all day is fantastic, one of the exceptional and handiest ways to preserve your weight beneath control on vacation is to keep your doorstep count high.
雖然整天在泳池邊閒逛很棒，但在假期控制體重的最好和最簡單的方法之一就是保持高步數。
Getting out and exploring local towns and villages or occurring night walks across the seashore to look at the sunset are both brilliant approaches to boom your calorie burn.
出去探索當地的城鎮和村莊，或者晚上在海灘上散步看日落都是增加卡路里燃燒的好方法。
Doing these items gets your steps in with out feeling like you’re having to workout on vacation. Result.
做這些事情會讓你邁出第一步，而不會覺得你必須在假期鍛煉。結果。
If you’re feeling especially active even as away, then swimming and running also are brilliant cardio options. Try swimming lengths within the lodge pool or cross for a dip in the sea for extra resistance towards the waves. If running is your element, hit the beaches for an additional calorie boost – it’s extra challenging than running on the road way to the choppy and moving surface of the sand.
如果您在外出時感覺特別活躍，那麼游泳和跑步也是很好的有氧運動選擇。嘗試在酒店游泳池游泳，或在海中暢遊，以增加抵禦海浪的能力。如果你喜歡跑步，那就去海灘增加卡路里吧——這比在路上跑步更具挑戰性，因為沙子表面不平坦且移動。
2. TRAIN TO MAINTAIN
When schooling on holiday it’s crucial to recognise that you’re not going to be breaking any PB’s – and you shouldn’t be seeking to either. The intention and motive of your exercises should handiest be to preserve matters in check and ticking over while you’re away.
在假期訓練時，重要的是要意識到你不太可能打破任何 PB——而且你也不應該嘗試這樣做。您鍛煉的目標和目的應該只是在您離開時保持檢查和滴答作響。
Hotel gyms are in no way the first-rate prepared neither do they've the heaviest weights, so training for “the pump” is sincerely going to be your exceptional guess – get blood pumping into the muscular tissues and paintings up a sweat.
酒店健身房從來都不是裝備最好的，也沒有最重的重量，所以訓練“泵”實際上是你最好的選擇——讓血液泵入肌肉並鍛煉出汗。
Choose a various choice of five-6 exercises and perform 2-3 units for every, hitting the 10-15 rep ranges.
選擇 5-6 種不同的練習，每組進行 2-3 組，重複次數達到 10-15 次。
3. FULL BODY WORKOUTS FOR THE WIN
3. 為勝利而進行的全身鍛煉
I don’t care how a lot you experience operating out, while you’re on vacation you don’t need to be caught interior for hours on quit even as the sun is beaming down.
我不在乎你有多喜歡鍛煉，當你在度假時，你不想在陽光明媚的時候連續幾個小時被困在室內。
This is wherein full body exercises come into their very own as they permit you to hit all the foremost muscle organizations in a brief space of time, mainly if you use techniques like supersets or Tabata’s for your gain.
這就是全身鍛煉發揮作用的地方，因為它們可以讓你在短時間內達到所有主要肌肉群，特別是如果你使用超級組或 Tabata 等技術對你有利。
Not simplest will you spend much less time in the fitness center but using full body workout routines will assist increase your calorie expenditure to the max, compared to training a single muscle institution.
與訓練單個肌肉群相比，您不僅會在健身房花費更少的時間，而且使用全身鍛煉將有助於最大限度地提高卡路里消耗。
Here’s a superset (ss) exercising instance to get you commenced:
A) Dumbbell (DB) front squats ss w/ bounce squats: 3 sets x 10 reps x 12 reps
A) 啞鈴 (DB) 前蹲 ss w/跳蹲：3 組 x 10 次 x 12 次
B) DB shoulder press ss w/ DB row: 3 sets x 12 reps x 12 reps
B) DB 肩部推舉帶 DB 排：3 組 x 12 次 x 12 次
C) Press-u.S.Ss w/ leg extensions: 4 units x 15 reps x 15 reps
C) 帶腿伸展的俯臥撑：4 組 x 15 次 x 15 次
D) Sit-u.S.Ss w/ DB bicep curls: 2 sets x 15 reps x 15 reps
D) 仰臥起坐帶 DB 肱二頭肌彎舉：2 組 x 15 次 x 15 次
ENJOY YOUR TRAINING
享受你的訓練
Being absolutely inspired to go and train could be tough sufficient when you recognise there’s a creamy Pina Colada expecting you poolside. So, to make sure you in reality turn up to your exercise, you need to plot one that excites you.
當您知道池畔有奶油飄香飄香在等著您時，要完全有動力去訓練就已經夠難了。因此，為確保您真正參加鍛煉，您需要計劃一項讓您興奮的計劃。
This ought to really be lifting weights in the gymnasium, a HIIT/LISS aerobic session or a combination of the two with a Metcon.
這可能只是在健身房舉重、HIIT/LISS 有氧運動或兩者與 Metcon 的混合。
Whatever it is able to be, make certain it’s some thing which you need to move and do, even when you have the tempting notion of sipping on that scrumptious cocktail. You can do it, you proved that when you smashed your weight reduction transformation, remember?
不管它是什麼，確保它是你想做的事情，即使你想啜飲那杯美味的雞尾酒也是如此。你能做到，你證明了當你打破了你的減肥轉型，還記得嗎？
TO SUMMER(ISE)
到夏天(ISE)
Now, whilst you move on vacation it'd be unrealistic to count on your self to exercise session each day and be counted your energy – in spite of everything holidays are supposed to be a time for relaxing and taking a smash from your traditional day-to-day recurring. One or weeks of overindulgence isn’t going to be the quit of the world in the grand scheme of things, if you lead a wholesome and active life-style.
現在，當您去度假時，期望自己每天鍛煉併計算卡路里是不現實的——畢竟假期本來就是放鬆和從日常日常工作中休息的時間。如果你過著健康積極的生活方式，一兩個星期的過度放縱不會成為世界末日。
But this shouldn’t suggest we simply forego all not unusual feel and consume something and the whole lot in sight, doing our high-quality sunbathing sloth impersonation every and each day.
但這不應該意味著我們只是放棄所有常識，吃任何東西，每天都在模仿樹懶做日光浴。
The trick is locating the right stability or even simply one or two of the pointers above will help you to strike the candy spot among rest and indulgence, even as retaining matters below control.
訣竅是找到正確的平衡點，即使只是上面的一兩個建議，也能幫助你在放鬆和放縱之間找到最佳平衡點，同時控制一切。
And if matters don’t move to plan and you do turn out to be placing on a few pounds extra than expected? Don’t pressure.
如果事情沒有按計劃進行，你最終會比預期多增加幾磅？
不要緊張。
It probably way you had a outstanding time and made lasting reminiscences. Remember, there will usually be plenty of time to get again on course and locate your abs again while you’re again domestic and not surrounded by way of endless temptation.
這可能意味著您度過了愉快的時光並留下了持久的回憶。請記住，當您回到家中並且沒有被無休止的誘惑包圍時，總會有足夠的時間回到正軌並再次找到您的腹肌。
Now cross have a super time.
現在去玩得開心。
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