With summer well it's on way and Memorial Day Weekend literally right around the corner I wanted to give my Top 5 things you can do to get your body ready to rock the bathing suit!
1.) Get STRONG To Get LEAN: Strength training strengthens your muscles and bones which results in you having a supercharged metabolism meaning you are burning fat 24-7-365. Getting stronger is the best ROI in fitness. Ideally you will want to do three whole body, strength training workouts each week of 30-45 minutes in length and 48 hours of rest in between.
2.) Low-to-Moderate Intensity Cardio Training: Supplement your strength workouts with some conditioning work. Nothing too heavy or hard or taxing on the nervous system but something that allows you to accelerate fat loss while still being to recover fully for the next strength training session. Things like jogging, biking, hiking or recreational activities such as tennis can be ways that uses lighter loads but boosts results. Ideally these would be done on non-strength training days for 30-45 minutes.
3.) Fiber First: It is critical to focus on carbohydrate QUALITY first and then quantity second. In terms of quality, all carbohydrates (outside of dairy) that you eat should contain AT LEAST 3 g of fiber per serving and offer LESS THAN 10g of sugar per serving. In terms of quantity, I have found most females achieve the best fat burning effects by limiting their total daily carb intake to 50g or less NOT including their unlimited daily fibrous carb intake from veggies (fruit can be used in moderation) nor the trace carbs from protein and fat foods.
4.) Protein Power: Protein is one of the best ways to help shape your body up for the swimsuit. It boosts your metabolic rate, helps build lean, hard muscle, and is a catalyst for fat loss. Not to mention, that increasing your protein will result in LESS carb intake. Aim for 100 – 150g per day or to keep it simple a fist-size of protein for breakfast, lunch, dinner and a snack.
5.) Lose Liquid Calories: If you really want to make quick changes eliminate soft drinks, alcohol, and other beverages from your diet for the next few weeks. Drink 2-4 cups of water when you wake up and 1-2 cups of water every 2 hours you are awake. Add in a 1-2 cups of green tea and your set.