Summer Body


            People year round are always trying their best to keep a healthy diet, a positive mentality, and an effective exercise plan. But, there is a specific time that people tend to really look forward to; summer. Summer is the time to show off that beach body you have built throughout the fall, winter, and spring. At least that is what many would do if they had the physique that they built. Unfortunately, there are still many working hard to achieve theirs. I will give a few tips on how to obtain and maintain a body ready for this upcoming summer.

            I am pretty sure that many of you have heard the phrase “Abs are made in the kitchen”, well that is completely true. Nutrition is 90% of your way toward a strong and toned body, while exercise is just 10%. Maintain a diet high in proteins which includes lean red meats, poultry, and wild caught fish. Chicken and fish are some of my favorites mainly because they are cooked fast, keep good flavor, and are digested much better. There are some people who find it difficult to digest red meats and usually stick to the other options. Protein consumption is recommended to be 1 to 1.5 grams per pound of body weight, especially if you incorporate strength training to your routine. Reduce white carbohydrates, especially sweets, from your diet. Some of the best carbohydrates to consume are brown rice, sweet potatoes, and quinoa. Believe it or not, you need to consume fats in order to eliminate them. Of course I mean healthy fats, which include omega 3’s, avocados, nuts, olive oil, and coconut oil. Try to incorporate these foods in six small meals a day. Water is not only essential for your body but it helps to also eliminate excess water and toxins from your body. Water is retained in the body if not enough is consumed. Do not wait until you are thirsty. Drinking a cup of water first thing in the morning can boost your metabolism and primes your body for the active day to come. Sodium is also eliminated from your system, which also retains water.

             The mind is extremely powerful and plays an essential role in your goals to an impressive body. Before you ever started to exercise and diet you first visualized yourself running down the beach showing off that muscular and toned body, while the people around you stared in admiration. You imagined that, and that alone motivated you to get up and start your journey. What I am trying to say is that visualization is essential in keeping yourself motivated. I recommend that you take a picture of yourself and have it close to you or place it somewhere you can see it every day or every time you need that extra boost. Put a picture of someone you want to look similar to beside it; it helps a lot. Do not let other people drag you away from your hard earned path because if you really want that body you will have to ignore them.

            The last, but not least, topic is of course exercise. People may dread exercise, but exercise is our friend and it is only there to help. You want to look at doing no less than 30 minutes of any cardiovascular session every day. Incorporate weight training at least 2-3 non-consecutive days per week and performing between 2-4 sets of each exercise depending on your goal. Muscle confusion prevents your muscles from getting used to the same exercises and hitting a plateau, so it is recommended to change your routine once in a while.

            Hope that many people can use this information to either maintain themselves or start a new path toward your summer body. Stay strong and positive my friends.

 

05/01/2016