How to get Summer Body Ready
It’s summer time in Arlington and Bedford, Texas. So, how about that summer body? The four areas that you should focus on are diet, exercise, mentality, and supplementation. Your dream body is waiting around the corner, and with proper discipline, you can be there! At Fitness Nation, we know that every one of us has our body types, and we can help gear you for the summer. The biggest key to getting in shape for summer is starting well before the season, but it is never too late! If you are patient, to truly get the best results you should give yourself at least six weeks, and up to nine.
Diet: Add grapefruit in the morning with egg whites with your favorite caffeine product. With the combination of these two for breakfast, you will achieve a low glycemic index, what spikes your blood sugar, and a natural diuretic. Also, it is good to eat six small meals per day, all not filling enough and yet still making you full. Six meals a day, you can cook and pack with you to go wherever your schedule carries you. Adding a lot of fish and soy products help retain water. Also, the six should not exceed twelve hundred calories a day. Nonetheless, the key is to listen to your body.
Very importantly, cut out sauces like ketchup, barbecue sauce, honey mustard, or any other dressings. These are tons of extra calories and sugar that all adds up. Calories and sacrifices matter. So, cut out fruity drinks, whether it be juice, cocktails, or sodas. You can satisfy your sugar cravings with healthier alternatives like yams with cinnamon and Splenda caked on them, or grapefruits. Now, let’s talk protein. The basic rule is one gram per pound you weigh, and if you are eating six meals per day, you are going to have to portion it out carefully. Here are some examples:
- The first two meals consist of grapefruit and oatmeal interchangeably with protein.
- The third and fourth meals can be lean turkey or chicken with a yam.
- The fifth and six meals will then be white fish or egg whites with veggies (spinach, broccoli or asparagus).
If you are enthusiastic about cooking, bake any white fish like tilapia, in the oven. If not, then you can buy frozen fish that you just heat up and eat.
Exercise: If you are trying to get in the best shape possible, then you should do cardio daily for at least 45 minutes. However, it is reasonable to take a day off in the week, and for some people, two days off are needed. For women, weights should be lifted 3-to-4 times per week, and lots of concentration should be placed on circuits and core training with your own body weight. Men should be doing 4-5 days of weight training, with actual weights and concentrating on keeping their heart rate up by waiting no more than 30 seconds between each set. Also, for men and women, stretching should be a part of all workouts as well as a warm-up and cool down.
A successful workout program requires tracking and progression, by keeping tabs of your fitness, hence, you’ll be more inclined to improve it. Create a baseline fitness test, making sure to include moves that measure the strength of all of your major muscles, and then make it your goal to beat those numbers one month from now.
Mentality: Meditation is very helpful. This can help you see the big picture by visualizing where you want to be when you start a summer body program. Before and after pictures are extremely useful, and can be motivating. Anyone who sets a goal and sticks to it and maintains it is admirable.
Supplementation: If you have consulted your doctor, fat burners, and energy drinks can be helpful. Charcoal is also a great supplement that contains small chambers and cavities that capture or bind up unwanted toxins or metals in the bloodstream and body. The charcoal then carries it through the digestive tract and out of the body. It is more of a toxin build up remover. Lastly, a good detox tea is a great way to end the day!
For your summer body needs and questions, contact us at our 24-hour locations in Arlington and Bedford, Texas. Fitness Nation is here for you!