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 the 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.
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 a free sample workout.
Fitness professionals take
your business online, visit:
http://www.trainerforce.com
Copyright Lynn Bode - ">www.workoutsforyou.com">www.workoutsforyou.com
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