HOW TO SHAPE UP FOR SUMMER…..SO YOUR SWIMSWUIT WILL THANK YOU!

April 27, 2014

Getting into shape comes down to common sense. F.I.T. is a great training environment hosting a local wealth of knowledge and skill in working with corrective exercise, injury prevention, and overall physical fitness. But my original question is: How do you shape up for summer? And the answer is: All you need to do is apply the time and effort.

INSTRUCTIONS:

1. Get rid of the junk. Eliminate deep fried foods, refined foods, processed foods, and foods that are high in saturated fats. While you’re at it, eliminate the high calorie beverages and excessive amounts of alcohol. (i.e. from a birthday celebration.)
2. Eat often. Eat every 2-3 hours to keep a slow balance of fuel entering your body so that it (the endocrine system) doesn’t go into starvation mode and store all of the infrequent calories you do eat. Big meals are over-eating; small frequent meals are used for energy. Eat nutrient-dense foods like fruits, vegetables, whole grains, seeds, nuts, low –fat dairy, and lean sources of protein. Plus, chew your foods thoroughly before you swallow!
3. Lift! Do weight training and perform circuit-style routines that keep the muscles hot/active and heart rate elevated. This super-set style training allows your muscles to become efficient at utilizing oxygen rich blood…thus more endured and lean/toned. Example: perform exercises for each primary muscle group to fatigue with a 30-90 second rest period between for recovery. Train smart; mechanics are everything. Incorrect form or technique is adding fitness to dysfunction. Get help from a professional. ME!
4. Think cardio! Do cardiovascular training 2-3 days weekly with an interval format between high and low intensity. Example: perform a 3-10 minute warm-up run (called a pace), then race hard for 30 seconds. Alternate pace and race for 20-30 minutes. Once you start…you’re half done; starting cardio is half the battle. The caloric deficit is created and extra pounds melt away!
5. YOGA! Yes, performing yoga will help elongate your muscles and increase your flexibility, all in one. IT will also increase your joint range of motion which will help you in your weight training to contribute to long, lean muscle mass. Honesty, my weight is not my problem. My mass is…….HA!HA!

Water is critical. Now that we enter the months of sweltering heat and the ever-present loss of body water (sweat or perspirations for the Princess), it is very important that these fluids are replaced. In a previous report, we stated that if you are dehydrated, the fluids your body uses to cool the skin and organs are drawn from your bladder. So stay hydrated….please!

In good health,

Bob

“Remember this: your body is your slave; it works for you.” — Jack Lalanne