Updated: Aug 10
We have all experienced how hard it was to stay away from food while being lock downed at home, not being able to do much sports despite the Ahera's live trainings - see articles. For most of us, we ended up with some extra kilos around our belly, or you just have extra love. This is not a big deal at all, you still look awesome!
Our goal at Ahera is to help you to feel awesome in your body, and more confident than ever. We will provide you a few tricks in order to get a flat belly again and avoid gaining weight in case of future lockdowns. You do not want to miss the latest news and coming articles, so make sure you subscribe to our mailing list, we have ran a monthly lottery in order to offer one FREE Ahera product per month. They will help you remain motivated before, during and after your sessions.
Keep your eyes on YOUR goals and do not compare your evolution with your friends, colleagues or Instagram.
Change your diet
We understand it has been very tough to resist eating snacks and drinking sodas while working from home. The closets and fridge are so close, and during your latest grocery trips you made sure you have enough to eat for the next couple of weeks. It is easier to adopt an unhealthy diet than having a healthy one.
If you would like to lose these extra kilos for ever without losing any muscles DO NOT starve yourself. This is the biggest mistake done by people starting a diet. You might lose your kilos quickly but they will come back even faster, you will always feel out of energy, be grumpy, and not be able to focus properly at work.
It is recommended to create a lack of calories between 200 and 250 kcal per day, but make sure you give your body all the macro nutriments - protein, glucids, and fat - it needs to process properly.
Avoid food any kind of "prepared snacks" such as infamous chocolates bars or chips. On top of being full of saturated fat, these sweets have a very high Glycemic Index as they are full of Sugars in other words, they will fill you but you will be hungry only a couple of minutes later.
Make sure you eat seasonal fruits for your snacks, their Glycemic Index is way lower so you won't feel hungry soon after you finished it.
This rule is also true for drinks, make sure you stay away from soda drinks such as Coca-Cola and Nestea. With days getting hotter, we all love an iced cold ice tea. Great news it is very easy to make your own and prepare multiple litres at once in order to be ready for multiple days.
As a quick tip, if you would like to add a little bit of sweetness into it prefer natural sugars such as honey or maple syrup instead of white sugars.
If you feel hungry at the middle of the afternoon, enjoy a snack made out of yoghourt, oat or dry nuts, one seasonal fruit and a little bit of honey. As a drink, make sure you drink either a glass of Iced tea you just prepared or a glass of water.
In addition, as you will cooking multiple seasonal vegetables - tomato, avocado, lentils - with various sauces - olive oil, balsamic vinegar, ... - and maybe some eggs or roasted chicken breasts, your plates will be very colourful and most importantly smell very good. You will be able to eat with your eyes and nose first then enjoy the taste of the food you cooked with love.
Time to sweat more...
In parallel to your new diet and to make it easier to create a lack of calories, we highly recommend you to do short but intense session workouts every second day. These intense sessions have to be around 30' - warm up and recovery not included as mentioned here.
Doing short and intense sessions have multiple advantages compare to go for 60' runs:
- Easy to find group class at your nearest gym, the group will help you to stay motivated,
- You will burn a lot of calories in a short time and your body will burn a lot of calories after the workout in order to recover,
- You will burn your fat while building muscles,
- You can do them in your living room so no excuses if it is cold or raining outside.
As you will be able to see on videos you can easily find online, High Intensity Intervals Trainings (HIIT), are based on exercises using a lot of different group muscles such as burpees, Jumping squats, ...The more muscles you use the more calories you burn during and after your session.
We have done one with our great friends Mack Fitt, make sure you read the article and watch the video.
...And sleep better!
This part of a diet is very often forgotten but as important as an healthy meal or a great workout. During your sleep, you body will be able to focus 100% on recovery and create hormones helping in your weight loss and muscles built. Plus, during your sleep your level of stress will decrease considerably. Stress creates hunger so you will be more tempted to hunt for snacks or soda drinks in your fridge.
At Ahera, we make sure our phones are set up on AirPlane mode while we sleep and our nights are at least 7 hours long.
Everyday, your body will get better and better, it will be able to recover faster and faster, burn more and more calories even while resting.
In order to summarise, it might take small efforts to enter in a diet and this will be so rewarding at the end, you will feel better, stronger and more confident than ever.
If you have any questions, feel free to contact us. Our team of personal coaches will answer all your questions in not time.
Make sure you fuel your body properly in order to be able to give 100% during your coming workouts. Do not forget, you have started this journey for yourself so make sure you have fun and avoid to always do the same routine.
Osia, our band will be launched in September, it will allow you to track in real time your workouts on your smartphone using our free application.