How to Get in Shape this Summer!

The majority of us want to be healthier this summer and lose a few pounds to look better in that bathing suit. You probably could use a few tips to get in shape quickly for the beach or that vacation. Okay, let’s get started…

Tip # 1 – Drink LOTS of Water!

In effect it’s shocking how much you can elevate your fat metabolism by drinking enough water and staying hydrated. Some people totally underestimate the effect that being hydrated and drinking enough water has when it comes to losing fat and also on their overall health in general. More than 70 percent of the processes that take place in your body take water and things like organs can’t perform optimally without adequate water.

Let me say it again, your metabolism of fat IS directly affected by how well hydrated your body is. Opinions tend to vary on how much a person should drink on an everyday basis. Still, we recommend to try to drink at least 4 cups or more each day.  Unfortunately, juice and tea don’t count. Obviously they have water - they most likely are going to have sugar and other ingredients that actually limit the amount that is absorbed and used.

Tip # 2  - DON’T store anymore body fat!

Almost all people begin a workout program to lose weight and it’s amazing how many people who pack on additional body fat later that day or the next. So, our first goal should be to stop storing new body fat. The best way to do this is to eat small, balanced meals or snacks every 2 to 3 hours. There are multiple reasons why eating frequently boosts your metabolism and also avoids the storing of new body fat.

Essentially, the longer the time in between feedings, the slower the rate at which your body burns fuel to conserve energy – this is called the starvation mechanism. Keep in mind that eating at short intervals will condition your body to use fat for energy since it’s used to getting fuel on a regular basis. What’s more, your body will not have to store as much fat because it doesn’t have to wonder when the next feeding will be. Training your body in this manner will lessen the likely hood for you to consume too many calories at any one time and the body to store additonal body fat since it doesn’t have to be concerned with going for an extended period of time without food.

Tip # 3 – Short, Small Exercise Sessions

The majority of people don't need to exercise for many long hours that often and nor do you. Do you have the time for 3 to 5 exercise sessions per week for hours on end since I know you’re busy as most people are.

Just remember that short, small exercise sessions are just as effective and oftentimes even more effective than your normal style exercise sessions if done progressively. How is that, the reason is because these short, small workouts can be done daily or even numerous times per day and this elevates your metabolism more frequently.

Thus, just ten to fifteen minutes of medium to high-intensity aerobic exercise everyday will increase blood flow and circulation, burn some extra calories, and most importantly give you that little boost.

One other reason is quick, mini exercise sessions are more convenient and practical for most people. Here are only a few ideas:

1. Jog upstairs and walk back down – then do that again and again for 5 or so minutes and you'll be tired. Plus, you'll totally elevate your metabolism and increase blood flow and circulation which will make you feel great!

2. Complete 10 minutes of calisthenics such as jumping jacks, kick butts, high knees, jog in place, mountain climbers, etc.

3. Go for a quick 10 minute power walk and walk nearly as fast as you can and over time try to increase your distance and/or speed.
 

Tip # 4 – Progressive Workouts are a MUST!

Conditioning progressively with strength training is probably one of the most useful forms of exercise you can do. Furthermore, this principle applies to all forms of exercise and fitness. So when you're talking about transforming the body, enhancing metabolism, and reducing that excess body fat, you have to ensure that nearly all of your sessions are progressive in nature.

Here are some general guidelines: one to three sets per exercise, as many reps as possible in good form on each set, perform slow controlled reps to maximize muscle involvement, change exercises frequently, etc. Give the body a reason to adapt, to do this you have to give a stimulus or reason for the body to make improvements. Remember, just because you go to the gym and do strength training a few times a week doesn’t mean anything. The number of sets and reps doesn't matter, what matters is that the muscles and systems are subjected to a greater than stress than what the muscles are used to.

If you would like to take your fitness to a new level, check out our orange county personal training programs.