5 Ways To Bounce Back After a Weekend Full of Junk

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Claudia Virgil, Bikini Competitor and Team Max Athlete

If you’ve been doing stellar on your diet and fitness plan, but had a weekend out of town where you splurged like crazy and now you’re hyperventilating … It’s OK. Read on …

1. DON’T GET DOWN ON YOURSELF
It’s easy for us to be so hard on ourselves and put ourselves down for having some indulgences. Some of us feel that it was a “mess up” to their perfect week. Putting yourself down will not set you up for a fresh new week. You can’t change your past, you can only learn from it. Instead of focusing on what you shouldn’t have done, focus on what to do to get back on track. Plan for a better day and refocus your goal on strengthening yourself, not punishing yourself.

2. PLAN AND TRACK YOUR MEALS
Plan out what you will eat for the day or even for the week. Food prepping is key to staying on point. Be sure to eat plenty of veggies and lean protein. Veggies are full of nutrients and are fibrous. This will help get that junk to pass on through, if you know what I mean!

Also, lower your carbohydrates. Junk food usually consists of refined carbs, therefore you are most likely in a surplus with glycogen stores. Slightly decrease your carb intake for two days, and up your lean protein and HEALTHY fats! You can start incorporating more carbs back into your plan on the third day.

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3. GET TO THE GYM
Sweat out all the toxins and water bloat. Exercise boosts endorphins, which in turn will make you feel better and it will leave you feeling accomplished. I usually like to start with a leg day, as this burns the most calories. I focus on keeping my rep range higher, therefore I can keep my heart rate up with faster movements and minimal rest periods. If you are not into lifting, try the Stairmaster or an intense outdoor hike. This will get your heart rate up and work your full body!

4. DRINK PLENTY OF WATER
Most people think to avoid water because they feel it bloats them more. Water will actually help flush out toxins and get things moving. Also, after eating junk, oils store up in our pores, making us break out or have uneven skin tone. So filling up on H2O will aid in a nicer skin complexity and glow!

Related: 10 Ways to Eat Your Water

5. REMAIN CONSISTENT
Stick to it! Don’t give up after the first day or two. Sometimes it takes three to five days to bounce back but the only way you will bounce back is if you remain consistent. MS&F

By Claudia Virgil