Above: Stability balls increase balance and strengthen the core. You can get one at most fitness stores or on amazon.com for less than $20.Image: Reuben Paris and Dorling Kindersley
Although I highly recommend David Kirsch’s short-term detox body plan, you don’t have to follow a strict diet to make some simple, nutritious changes in your lifestyle. Throughout this past week, I’ve gathered a couple of helpful tricks that made eating healthfully and working out regularly much easier to do.
1. Boost your workout with an exercise ball. They vastly increase the effectiveness of core exercises by strengthening the abs and back and increasing stability When choosing a ball, make sure it is the right size for you. Your legs should form a 90-degree angle when sitting on it comfortably.
2. Cut back on alcohol. Drinking will only make you tired, groggy, and off you’re A-game. You’re less likely to work out and more likely to eat junk food after a hard night of partying. Think about it, what hungover person craves a salad? What hungover person feels like jumping on the treadmill with a headache the size of Texas?
3. Make sure you eat or drink some protein as soon as you can after a workout, whether you choose a glass of milk, a whey protein shake, lean meats or egg whites. During a workout, your muscles are being broken down, so getting some protein afterward is essential in order to repair them. Liquid protein is preferable because it’s broken down and digested faster than whole foods.
4. Be extra careful at restaurants. Dishes are loaded with more butter, salt, cream, and sugar than you might think. The portions are also larger than anyone needs to eat. Ask for a take-home box and put half of your meal in it before you start eating. If you don’t want to seem high maintenance, just put the extra half on an extra plate (but don’t pick at it!), or split with a friend.
5. If you must eat at a restaurant, check out the online menu first. If you decide what to order in advance, you won’t be tempted to eat fatty things when you get there.
6. You have no excuses not to work out. Even if you are nowhere near a gym, you can at least do simple core exercises and weights at home.
7. Always stretch out before and after working out. Stretching will prevent injuries and soreness, increase flexibility and coordination, reduce stress and strengthen the muscles. It will also help prevent back problems. Just make sure you don’t strain your muscles.
8. Take a daily multivitamin – especially if you’re trying to cut back on dairy.
9. Eat protein in the morning – it will keep you energized and satisfied longer. Eating sugary cereals, pancakes, and other carbs will cause your insulin to spike quickly and force you to overload your body with caffeine just to stay awake.
10. If you’re going to cheat, make it count. In other words, if you decide to ruin all the hard work that you’ve accomplished eating healthy and working out, it better be haute cuisine, not a hot dog.
