After 2 months vacation...

Question
Hi there.
Before summer vacation I was in amazing condition physically. I was running around 5k daily as well as weight lifting and martial arts.
I have had a wonderful summer of family, friends, travel and love. I don't regret any of the time rest and fun. However, now it's back to work and training for me. I would say I have gained weight and lost tone especially in the tummy and hip area(naturally for a woman!!)..it's not obvious but I can tell for sure.
I think it was all the red wine and bread in Italy!! Ha Ha
So my question...I'm back at the gym already...struggling with 5k, Ive only been back 2 days so far and both days Ive done 1 hour running and fast walking in the gym. Ive been eating fruit and carrot and lentil soup and drinking lots of water.
I need to melt away this little tummy pouch a.s.a.p because I have some serious training to do for my 3rd black belt martial arts test at the end of October. My condition must be optimal...better than before I went away for the summer. Also I have some public demonstrations coming up.
So please give me tips to get back on this fast.
Im not lazy or scared of hard work..my workout head is back on and Im ready to give it everything.
Help please.
Thanks

Answer
Hi Kayte,
Sorry for the delay. I didn't see your message until ten minutes ago!

It sounds to me like you are very motivated to do what it takes to get back to where you were before your summer vacation. And from what you have said I predict success! Your head is in the right place.

First, start with a plan. You'll need to figure out how many days of weight training, cardio, and your martial arts you're going to do. I recommend at least two times per week weight training each body part a week.

When creating your workout plan, start back gradually so you don't injure yourself. And if you aren't sure what to do, find a trainer to help you. If you lived in my area I would desgin a workout that would foster strength and injury prevention for your martial arts. I will be adding online training to my website soon, so keep checking back.

To lose the "tummy pouch" you'll need to decrease calories. I recommend a 500 calorie reduction per day for a one pound loss a week. To lose another pound do 500 calories of cardio. You can read through some of my other answers for more diet information. And at the end of this I'll show you links to my website, blogs and Twitter where you can read more. But in general, whole grain cereal, fruit and milk for breakfast; vegetables, lean protein, small amount of whole grain carbs for lunch and dinner; snacks of string cheese or milk or yogurt and small piece of fruit. Drink half your body weight in ounces of fluid.

Are you taking a quality vitamin supplement? That's important too.

And get enough rest. You sound like a "go-getter". Do take time to sleep and have some active recovery workout days.

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Good luck Kayte!
Maria  

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