Get in shape for summer

Here you can find some secrets and guidelines that will help you achieve the body you want for this season. 

Every year around this time, gyms get the influx of new members wanting to get “beach-ready” bodies in time for summer. We go crazy trying to find a “30 Days to Perfect Abs” workout and the right fad diet that promises to make us fit and fabulous by the time we need to get into a swimsuit.

Ignore the hype and lose the extremes. If a program offers “instant” results, it is probably either nonsense or extremely unhealthy. As fabulous as it would be to go from size 12 to size six in
one month, it’s simply not feasible or sustainable. The kinds of diets that promise this kind of impossibly fast change are usually those that encourage you to starve yourself and deprive your
body of essential nutrients in favor of dropping pounds. This is unsustainable because your body can’t function off of gummy bears or cotton balls for long before it starts deteriorating. You’re
also pretty much guaranteed to gain back the weight afterward.

I suggest you take action with these expert tips to get your body (and mind!) in tip-top shape—the healthy way:

• Create a Plan. Do not go into the summer just procrastinating on your goal. Sit down for at least 10 minutes and write or type out a routine of reference of which to go by when you get home from your last day of school. Include a healthier diet plan, exercise plan, and some specific goals in your plan.

• Avoid falling into the “quick fix” trap and make small changes consistently. Instead of jumping on the next ten-day juice cleanse or giving up carbs forever, make small, healthy consistent changes. Many studies have shown those who focus on slow and steady lifestyle changes are far better at sustaining it. Start small and make healthy changes that work for you. Anything from eating a better breakfast or adding one more workout to your week counts.

• Eat smaller more frequent meals. Preferably 5-6. If you are only eating 2-3 work on rising it to 4 one week and 5 the next week. Make sure all of your meals are built around a good quality, lean protein source (lean meats, poultry, fish, protein powders, and tofu), and combine them with some type of vegetable.

• Try to do some cardiovascular training: Regular exercise helps you achieve both physical and mental wellness. Make movement part of your life and exercise most days of the week. For cardio, aim for at least 20 minutes, everyday for health; 30 to 45 minutes five to six days per week for aerobic and fitness improvement. There’s no need to hit the gym hard everyday. Vary your cardiovascular training with low, moderate, and high intensities.

• Build lean muscle and body confidence with strength training: Strength training is the secret to maintaining a healthy body and mindset throughout every season of your life. It gives your metabolism a major boost by increasing the metabolic rate, allowing the body to burn more calories throughout the day. It also increases lean muscle mass and overall strength, helping to improve performance, endurance, and energy levels. These things work to help you maintain your weight goals over a long period of time. Lifting weights has also been shown to improve psychological health, by increasing self-esteem, confidence, and self-worth

• Confidence is the Key. After you are beginning to lose weight and maybe gain some muscle, you will start to Feel Confident with your body. Do not settle for a small change go for the big. Also, continue doing this everyday if you want to stay fit.

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