Emanuele Mauti: training after the holidays to get back in shape

“I’m starting to train again after mid-August”. Promises, often not kept. For the more willing, at most, speech postponed for a couple of weeks, with an eye to the fateful September. Summer is a little bit for everyone when you let yourself go more than the rest of the year. Both from the point of view of training and nutrition. Emanuele Mauti, athlete and Online Fitness Coach, explained to Official Active the right way to (re) get in line after the holidays and the excesses of summer.

The advice of Emanuele Mauti

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“In most cases – explains Mauti – the physical situation worsens with the holidays. The matter goes to touch not only nutrition, given that we often eat less due to the heat and lack of appetite, but also a lack of regulation. ‘from the point of view of drinks. Often water is not enough and fruit juices, beers or various spirits are used, the worst thing in terms of kilocaloric levels. The problem is therefore not linked to excess kilos but to swelling, especially in abdominal area. To get back in shape after Ferragosto, the first step can be the elimination of potentially harmful drinks. However, you must hydrate properly and avoid drastic measures, such as sudden cutting of carbohydrates. It is a practice that can generate confusion in the body and have repercussions on any training, because it would lack energy “.

Emanuele Mauti training and secrets

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“A total body circuit with classic movements is perfect for restarting and awakening the body after the holidays. It is – continues Mauti – a work that moves from the bottom up, so as to bring all the waste metabolites, produced in the first phase of training, towards the top in the final part. It is ideal for women, to eliminate imperfections such as water retention and cellulite and, especially for the first few times, it is better to proceed in time, chronometer in hand. 7 exercises and alternating 30 “of work to 20” of rest, with 90 “of rest at the end of each round (from 3 to 5, depending on experience). At the end of the program a part of cardio is added to give a boost to the metabolism, 10-15 minutes of fast walking / light running (110-130 beats) are enough “.

The usefulness of cardio

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“The final part is important because after muscle training we go to stimulate the production of testosterone and growth hormone, which recall the fatty acids deposited in certain areas of the body into the bloodstream. In this way all the kilocalories consumed in that work phase comes from the fats put into circulation, since our body, reasoning for convenience, prefers fats to proteins and carbohydrates by virtue of the greater amount of energy developed (9 Kcal per gram for fats, 4 for carbohydrates and proteins , ed)”.

Workout in 7 esercizi

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Squats, back lunges, glute bridge, full plank, crunch, bicycle abs, easy push-ups.

3/5 laps (depending on the degree of experience), 30 “exercise, 20” rest, 90 “recovery at the end of each lap.

How to do the squat right

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“Open chest, torso slightly bent in squatting, shoulders and back seat. Leg width slightly greater than shoulder width, toes ‘at 11.5’ (opening that imitates the hands of the clock, ed) and knees that follow the toes, spreading slightly outwards and maintaining the same diagonal thrust during the climb “.

Lunge back

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“It is essential that the knee remains perpendicular to the ankle. The weight of the body must then rest on the front leg and must be kept in the center of the foot, while the torso flexes 30 degrees towards the thigh”.

Buttocks bridge

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“Nape and shoulders in contact with the ground, feet well placed on the ground. The thrust must come from the back of the foot, from there we bring the pelvis up and we go to contract the buttocks to the maximum”.

Full plank

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“Sit low, buttocks and quadriceps contracted. For a perfect execution you need to push hard on the hands, creating a small hollow in the center of the chest and bringing the shoulders down. The shoulders are the highest point, the heels the lowest and the pelvis is in the middle. The contraction of the abdominals is maximum “.

Crunch

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“Chin close to chest, shoulders slightly off the ground and legs flexed. Nose points up, not navel.”

Bicycle Abs

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“In this exercise it is important that the elbow touch the inside of the opposite knee, through a slow lifting of the shoulder. The feet never rest on the ground but remain in suspension.”

Facilitated bending

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“Support on the knees, feet in contact with the ground. Sit low, core contracted, thumbs at the height of the pectorals, hands slightly apart from the width of the shoulders. It is essential to pay attention to the movement of the elbows, which during the descent phase they go at 45 degrees from the back. In the push phase, the air is thrown out “.

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