How to Stay Healthy Over Summer?

In order to achieve great 'beach look', many people diet properly and workout regularly over year, but when summer comes, that discipline is gone. Going on the beach all day long, having parties, eating irregularly, eating junk food, drinking etc., all have negative impact on human body. Here are few tips and tricks how to preserve hard gained six pack abs even during summer.

If you are on the beach for longer period of time and you are unable to bring food with you, eat what is available, but try to avoid unnecessary and unhealthy fats and fast carbs. Even fast food restaurants have baked/barbequed chicken breasts and similar lean meat, which can be combined with whole grain bread of some sort. Add a tomato to such meal and you have really good, balanced meal. And since you are on the beach, after eating such meal, wait for an hour and go for a swim combining periods of high intensity with periods of low intensity. After that, little bit of beach volleyball will be more than enough of needed exercise that one needs for a day.

Sweets and ice-creams - stay away from them, or at least consume them in moderation. And yes, it is very easy to say that, but in practice ... One of the things one can do, is to make its own ice-cream - just put few scoops of your favorite protein powder in shaker (protein blend is recommended, not pure whey protein, although whey is also good), add some low fat or cottage cheese, add some milled nuts, a teaspoon of peanut butter and some water. Using hand blender, blend everything and put into freezer for at least 30 minutes - depending on consistency and amount of water. After that enjoy it - it is a very refreshing delicacy with great nutritional content.

Alcohol when partying is normal these days and in one evening and night, one can drink considerable amount - just remember that 1g of alcohol has 7 calories (protein and carbohydrates 4 calories and fats 9 calories per 1g) and it takes some time for human liver to process any significant amount of alcohol. Not to mention other symptoms of consuming too much alcohol - more than enough reasons to stay away from alcohol or at least to drink it in moderation.

Sun rays can be dangerous for exposed skin, especially if person is sensitive to sun. Weather forecasts usually have reports not only on weather but also on levels of dangerous UV rays. Rule of thumb is to stay in the shade between 11:00 and 16:00 and when exposed to sun light, have as much skin covered with light clothes and a hat with a wide rim. Also, protect your skin with sun creams and lotions with high UV protection factor, 20 or more. But even when protected, be very careful - drink plenty of fluids, preferably fresh water or some isotonic beverages with low amounts of simple sugars.

On the other hand, sun is not something entirely bad - human body needs it for vitamin D production. On average, 15-20 minutes of exposed hands and head, 3 times per week, while sun light is not the strongest (in the morning or in the evening, depending on one's location) is all that is needed for natural vitamin D production.

Long story short - eat properly as much as you can, sleep enough, exercise in the gym is not the only physical activity that will you to keep your muscles, stay hydrated, beware of sun, but don't avoid it entirely, alcohol and other unhealthy habits in moderation or preferably, stay away from them ...

Patrick Mayer is strength coach and sport nutritionist specialized in training and nutrition of both beginners and advanced trainees. For staying fit and healthy, he highly recommends physical activity, proper nutrition and enough sleep and rest. Patrick Mayer is one of the leading authors on http://www.staying-fit.net/ . Rate this Article

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Patrick Mayer has published 9 articles. Article submitted on July 15, 2013. Word count: 600

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