Summer is here, it’s the time for long beach days, trips to the Cape, weddings and reunions. Everyone wants to look their best but how many times have you dreaded the shopping trip for these events? When your body isn’t exactly as you would like it to be, showing off the typical summer skin can be tough. How many times have you actually said no to a great event just because you might have to get into your bathing suit while on the boat?

Well, the time for this negative mental state is over. With just a few simple tips you can whip your body into shape and feel confident wearing just about anything. Sure, it takes a ton of work but it can be done. Follow these simple lifestyle changes and you’ll be well on your way to the great summer clothes that you KNOW you want to wear.

1. Perform full body strength training workouts. These types of workouts will burn more calories and make your body an efficient fat burning machine. The ultimate goal is to burn fat and calories when you are NOT working out and developing a good amount of lean muscle tissue will do just that. Muscle is a much more active tissue (fat just kind of sits there and takes up space) and will burn calories at rest, usually for up to 36 hours after an intense training session.

2. Choose exercises such as squats, lunges, step ups, dead lifts, push ups, chin up variations, medicine ball work and anything with a kettle bell. These movements are guaranteed to melt the fat right off when performed in a circuit style (either timed or for repetitions). Avoid machines and isolation exercises like curls and shoulder raises. These are major time wasters and won’t burn nearly as many calories.

3. Eat 5-6 small meals and snacks per day. You want to stock your nutrition plan with fruits, veggies, lean proteins, low fat dairy and unsalted natural nuts. Avoid starches and excess bread and pasta sources. Drink plenty of water (1/2 your body weight (lbs) in ounces each day). Eating in this most natural state will help your body burn fat, protein will support lean muscle and recovery and staying away from starches and drinking tons of water will help you to feel much less bloated. This is always a good thing in the summer. Plus, fruits and veggies are plentiful and you can stock up all day without getting super full.

4. Avoid time wasting “ab” exercises such as crunches and bicycle crunches or twists. Instead perform full core movements such as planks, side planks, weighted sit-ups, rotations and throws or any major movement such as a squat, dead lift or kettle bell swing. You can do crunches until you are blue in the face but it won’t do a thing for that toned summer mid-section you are craving. You MUST BURN FAT first. Large movements boost your metabolism. The abdominal and core region was meant to stabilize, not flex repeatedly at the spine (a crunch movement). This can actually lead to more back pain and it won’t do squat for your abs. Instead, just do squats….

5. Avoid excess alcohol this summer. Everyone knows that the summer brings parties and lots of fun things. It’s not realistic to avoid drinks all together but just keep it in moderation. Stick to clear liquor such as vodka and mix it with some soda water. This cuts out a lot of sugar. Keep yourself hydrated by drinking plenty of water for every drink that you have. Give yourself a minimum before the party starts, and stick to it because we all know that drinks end up leading to bad food choices.

6. Give yourself a cheat day. If 80% of your nutrition plan is on point, you’ll be fine. Give yourself a day to go out for dinner or drinks and don’t feel bad about it. Your body responds well to an increase in sugars (it can actually boost metabolism for a short term) but keep it during that one day. This will also help eliminate cravings because you know on Fridays you give yourself a treat. Stick to the nutrition basics and reward yourself.

Start implementing these simple tips and you’ll see a change in your body composition and how you look and feel. Also get a little extra motivation by working out with others in a small group. Stay motivated and accountable, here’s how… small group summer training.

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Posted in Fat Loss Diet Plans, Fat Loss Workouts, Tight Tummy Training by Callie | No Comments Yet