Losing 5kg in one week is not a realistic or healthy goal for most people. Instead, maintaining your fitness routine during summer can help preserve your progress and make it easier to return to regular training after the holidays.
DUBAI: Can you really lose 5kg in one week? It is one of the most searched fitness questions every summer, but according to Anthony Lee, CEO and Personal Fitness Trainer at Activ8 Lifestyle & Fitness, the answer is straightforward. While rapid weight-loss promises may sound appealing, they are rarely sustainable and often rely on unhealthy methods that can do more harm than good.
Rather than chasing dramatic transformations, Lee encourages people to shift their mindset during the holiday season. Summer often disrupts daily routines, whether you are travelling, spending time with family or simply taking a break from your usual schedule. Instead of viewing this as a setback, he suggests making maintenance the priority.
For many people, summer lasts around eight weeks. During this period, the objective should not be achieving unrealistic fitness goals but protecting the progress already made throughout the year. Maintaining healthy habits now means avoiding the need to start from scratch when normal routines resume in September.
One of the biggest misconceptions about staying fit is the belief that a gym is essential. Lee says the body responds to movement regardless of where it takes place. A living room, hotel room or garden can be just as effective for short, structured workouts.
He recommends dedicating around 30 minutes, four times a week, to simple bodyweight exercises that require little or no equipment. These include kick backs and high knees to improve cardiovascular fitness, squats and jump squats to strengthen the lower body, and tricep dips using a sturdy chair to build upper-body strength.
For core stability and posture, exercises such as bridges, Superman movements, side planks, back extensions and crunches can provide a balanced full-body routine. The emphasis is not on perfection or intensity but on consistency and regular movement.
Fitness experts also point out that losing large amounts of weight within a few days is usually linked to water loss rather than fat reduction. Sustainable weight management requires a combination of balanced nutrition, regular physical activity, adequate sleep and realistic expectations. Healthy progress is generally gradual and varies from person to person.
Travelling or taking a holiday does not have to mean abandoning healthy habits. Packing resistance bands, walking instead of driving where possible, taking the stairs and scheduling short workouts can all help maintain fitness levels without interfering with holiday plans. Enjoying occasional treats is also part of a balanced lifestyle, provided they are enjoyed in moderation.
Lee believes fitness should always be viewed as a long-term commitment rather than a short-term challenge. By focusing on consistency instead of perfection, people can return from summer feeling energised rather than overwhelmed by the need to regain lost progress. Maintaining healthy routines today creates momentum for tomorrow, making long-term success far more achievable than any quick-fix promise.
This article is contributed by Anthony Lee, CEO and Personal Fitness Trainer at Activ8 Lifestyle & Fitness
