16 Jun 10 Things To Do To Get Ripped By Summer and Feel Amazing
Let’s face it. By the time summer is winding down, we are growing tired of the heat, salads, shaving our legs and donning shorts and bikini’s, and looking forward to pulling out the sweaters, jeans, comfort foods and egg nog. Then you blink and all of a sudden, you come out of your cozy, holiday induced pumpkin flavored cram session and realize that summer is threatening to roll around again. Oh crap. We have all been there and know the familiar mixture of emotions all too well. Panic, regret, frustration, despair, planning, preparing and trying to stay motivated on your journey to get fit in time for all of those summer selfies. But don’t panic just yet! While there are so many resources out there to help guide you along your way, they can be confusing and difficult to comprehend. So, we listened to your requests and developed our very own list of ten things that you can do to get toned and in shape in time for summer, the healthy, happy and fun way.
- Find a Positive Attitude – Fear, self-doubt, insecurity, and anxiety are all catalysts for procrastination. They also, as you may have guessed, cast a shadow over your goals and dreams of achieving your fitness level. What you may not realize, however, is how it affects your general health and wellbeing. A poor attitude can not only lead to health problems, such as high blood pressure, hormone imbalance, cardiovascular disease or digestive disorders, but it can also lead to chronic stress which causes an increase in cortisol, then causing inflammation which can lead to depression, then you’re going to harbor more fat and further you from your weight loss goals. So, attitude is altitude, keep it positive and fun and break through your fitness and health goals!
- Hire a coach – Even the best fitness enthusiasts and icons need or use a coach or a trainer. Whether it’s for the motivational support, or for the knowledge aspect, it is ALWAYS helpful to have a coach. Having a coach or a trainer will help you avoid and prevent injury, help you learn good form, and keep you motivated to succeed! If hiring a personal trainer isn’t your thing, jump in on some fitness classes, or check out our Podcast at TV to get some great ideas to give you direction and advice.
- Cardio – Getting ripped for summer involves losing some fat or water weight, and toning.. Doing a million crunches or using a “magic pill” to achieve your goals simply isn’t realistic for general weight loss. That’s where cardio comes in. Doing at least 30 minutes of fasted or HIIT cardio per day will get you well on your way towards achieving your fitness goals.
- Strength training – Many people, women especially, are afraid of weight training for fear of getting too bulky. This, however, is not the exactly a valid concern. Fortunately (and possibly unfortunately, for some), in order to bulk, you have to be very dialed in as far as diet, nutrient timing and exercise, and likely working with a trainer or coach in order to achieve those goals. In fact and on the contrary, strength training can burn just as much fat as cardio. The difference is that strength training gives you a sustained fat burning effect that can last all day, while the fat burning effect of cardio is much more immediate, and doesn’t continue to burn fat for more than an hour, post-workout. Doing strength training in addition to cardio will give you both the immediate and sustained fat burning effect, while lessening the shrinkage of your muscles, keeping you fit and toned, instead of simply thin.
- Go Green – Diets are never fun, but they are absolutely necessary in achieving the body that you want! Cut out the sugar, dairy and processed foods, and instead incorporate wholesome organic leafy greens, roots and cruciferous vegetables, lean grass fed meats, and healthy fats! Learn about the Thomas DeLauer approach
- Eat More! – Yes, you heard me right, eat MORE. Like I said, diets are never fun, but there is no need to starve yourself. Most people only eat 2-3 large meals per day. In fact, you should be eating 5-7 meals per day. Digestion takes a huge amount of energy for your body to achieve. Eating smaller healthy and wholesome meals more consistently throughout the day will actually help you shed those pounds off, while keeping you full and happy.
- Drink More Water – Most of us are guilty of not drinking nearly enough water. There is a reason that serious fitness enthusiasts have gallons of water attached at the hip everywhere they go. Though you don’t need to accessorize your wardrobe with a stylish gallon jug, drinking an adequate amount of water is absolutely essential to your health and fitness goals. Drinking water speeds up your metabolism, cleanse your body of toxins and keeps your body running smoothly. In fact, An adult male is made up of 60% water, so it’s no wonder we need to drink enough to keep our bodies running smoothly!
- Get Outside- It’s so easy to fall into the belief that the gym is the only place that you can get your workout in. This couldn’t be further from the truth! Whether you decide to go for a run, paddle boarding, hiking, kayaking, or just introducing your kids to the beauty of exploring nature, you can get an amazing workout in. Keep your mind and body healthy, get outside and play and enjoy an active lifestyle!
- Rest and Recovery – Every athlete needs adequate time to recuperate from training and competition. Rest periods give your body time to recover, and it’s during this time that your body learns to adapt to the stress of those intense workout sessions. This is also key in keeping a healthy mind during your fitness journey. Stretching, yoga, foam rolling, rewarding yourself with a cheat meal, enjoying a massage, and getting plenty of sleep are all fantastic ways to spend your recovery days.
Remember That Nobody is Perfect! – We all have bad days every now and then. You know, those days where we feel weak, or we don’t meet our goals, or we break down and don’t stick to our diets, or the girl on the next treadmill has better endurance, speed, or is seeing results faster than you are. Relax and don’t give up on your routine!! Fitness, health and wellness is a long-term goal. Remember that everybody is unique and your body responds differently than someone elses does. You are making changes to your lifestyle to better your health and find happiness. Be proud of that, have fun and enjoy the journey. You are your own biggest competition, so don’t strive for perfection! Simply focus on being a better version of you than the version that you were yesterday. Don’t give up!