Spring is here. Flowers are
blooming, jackets are being put away and chances are that you're
beginning to panic about putting on a swimsuit again. Hold on. Don't
pack your bags for the North Pole just yet. You can get a body
makeover in six weeks or less.
If you work hard and set your mind to it, you can make big
transformations to your body in time for summer fun. Don't worry,
while these changes will require dedication and work no crash
dieting or excessive workouts are required.
Read on to learn more about both small and large changes you can
start making TODAY to get your body in swimsuit shape.
1) Get on the ball. If you don't already have one, purchase an
inexpensive fitness ball. Use it to perform abdominal and leg toning
exercises 5 days per week. Do 5-10 minutes in the morning and 5-10
minutes in the evening. There are hundreds of exercises you can do
on a ball from beginner to advanced levels so the variety will keep
boredom at bay and ensure you keep your body challenged.
2) Add resistance training to your weekly workout. If you aren't
currently doing a regular strength training workout then start
today. Aim for a minimum of two sessions per week. Each session
should work all of
your major muscle groups with 2-3 sets per
exercise of 8-12 reps using a resistance that fatigues your muscle
by the final rep. Start with your larger muscles and then do
exercises to target the smaller muscles as well.
In addition to the attractive physical appearance strength training
provides, it also helps speed up weight loss. Even when muscles are
not actively being used, they need fuel to function. So, the more
muscle you have the more fuel that is needed and therefore the more
calories you burn.
3) Change up your strength training. If you are currently including
resistance training in your weekly routine then try to change it up
considerably. It's important to alter your workouts every few weeks.
The change helps ensure your body stays challenged, that you are
regularly recruiting multiple muscle fibers and ultimately that you
make progress and see improvements.
4) Add intervals to your cardio workouts. Strive for three 30-minute
interval training sessions each week. Interval training is short,
high-intensity exercise periods alternated with periods of rest. It
is one of the most effective ways to burn calories. These higher and
lower intensity periods are repeated several times to form a
complete workout. By exercising harder for short periods of time and
then allowing yourself recovery time, you can push yourself harder.
5) Evaluate your eating habits. Even small changes can surprisingly
reduce your calories significantly. For example, eliminate or at
least limit your soft drink consumption. If you drink one can per
day that's about 1050 calories per week you could eliminate. That's
almost a whole days worth of calories abolished just by substituting
no calorie drinks in place of pop.
6) Find ways to fit even more physical activity in to your daily
routine in addition to your exercise routines. Don't underestimate
the power of very small changes. Just get off your feet as much as
you can. Put away your remotes and channel surf manually, march in
place during your favorite show, stand instead of sit whenever
possible during your normal daily activities, etc.
7) Maximize your efforts with cross training. Cross-training is a
type of exercise regimen that combines strength work, aerobic work,
and stretching. With this method you use different muscles each day,
which means you'll be able to work out at an intense level without
overstraining your body. So try alternating the interval training
days with strength training days for a cross training approach.
If you incorporate all of these recommendations, you can be ready
for the beach and feeling confident in no time. But don't stop when
you've reached your goal. These recommendations are appropriate for
long term success and should be incorporated into your lifestyle
permanently to maintain good health and fitness.
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About The Author:
Lynn Bode is a certified personal trainer
specializing in Internet-based fitness programs. She founded
Workouts For You, which provides affordable online exercise programs
that are custom designed for each individual. Visit:
http://www.workoutsforyou.com
for tips, sample workouts and more. Fitness professionals, learn how
to support your clients online, visit:
http://www.trainerforce.com
