Summer & Exercise | What Should I Know?

I could hardly ever think of anyone not dreaming of a firm body in the summer. Unfortunately, things are not always, as we wish them to be and the winter kilos are there making their presence clear.

Now the problem is how to eliminate them.

It’s not unusual and happens to everybody of us, feeling all abuses during the past months just a while before summer is around the corner (or even when it is all ready here but it took you some time to realize it!). It’s not difficult to remember all those forbidden foods we have enjoyed in the cold days and nights of winter.

Now, you look at the swimsuit, wondering how you will be able to wear it again.

Do not get nervous.

Everything could be fixed as long as you have a real will to do it.

Since there is the intention and the patience and perseverance to go through a number of difficult stages to achieve what is desired, you have the essential mix which makes any goal easy to fulfill.

Set a goal

For starts, set a reasonable and feasible goal.

If, for example, you wish to lose 20 kilos in 2 weeks, you very well understand that this is not a feasible scenario and the only thing you will be able to do is to feel disappointed in the end.

So be reasonable and set a goal within a healthy weight loss program and “arm” with patience & perseverance to achieve it.

During the course of this process there will be many times you may feel desperate and many more you ‘ll lose your patience and your faith in what you are doing and “rush” back to the old habits.

There are setbacks in the program at all times. Do not criticize yourself. You are a human being and not a programmable machine.

Create a program

Make a clear weekly schedule of your diet and training sessions. Only then will you be able to control your progress and avoid irregularities.

As experts say, when there is not a specific program, it’s easy to lose the goal set, not only regarding nutrition (with extra consumption of useless & unnecessary calories), but in training as well.

The routine created, helps you to stay in line with the effort you make and increase the benefits gained.

Time is important, forget about the usual statement “I’ll start on Monday” and never use it again.

Find the physical activity best for you (whether it’s aerobic exercise, weight training and resistance training, or a sport or dance) and then plan your diet.

Your diet should be in line with your body weight, your energy needs, the physical exercise followed and your body’s nutritional needs.

Look for help

The help of people with special studies on this subject, being experts in guiding you properly, is valuable.

So to have faster and more spectacular results, turn to the experts.

A specialist trainer will help you focus on the areas of your body requiring most help, providing assistance on the stubborn fat not going away, though you have tried really hard up to date.

Furthermore, the coach is the best person (especially if you are a beginner) to show you the right way to perform exercises and avoid dangerous injuries, pulls and even fractures.

Finally, certainly you need the help of a dietitian, for creating a diet plan to keep up with your training needs.

The latter is extremely important for boosting your body fat burning and increase your muscle gain.

Don’t think of the cost. Yes. It may cost you a little more, but these people will give you a program based on your personal needs, so you will certainly achieve much better results (and a lot faster).

Make a combination of your training sessions

If you see that you are strong enough, you can combine aerobic with weight training. This will help you to strengthen your cardiovascular and respiratory function and increase blood flow as well.

It will also increase muscle gain, boost your metabolic rate and your body fat burning.

It is important not to exhaust your body, as this might lead to injuries! However, to consider a workout as effective, the last set should be finished with great difficulty.

Your training sessions do not have to take hours, in case this is luxury to apply it. There are training models for fast & demanding intense exercise to deliver the same results in a shorter time (though with greater training requirements).

The HIIT program is a dynamic program to offer a dynamic workout of many muscle groups together in a short time.

Another very fast training program, the AMRAP, is currently taking the whole “fitness world” by surprise. Every minute has its meaning (as its name implies – As Many Reps As Possible).

These workouts intensify fat loss and help build the muscle line desired.

If you also include weight training and exercises along with these fast-paced programs (it’s possible), you will greatly increase the muscle recovery.

Select a supplement

A good dietary supplement will help you speed up the process and reach your goal within the time-frame set.

Depending on your greatest need(s), you can turn to the most suitable nutritional supplement. There are nutritional supplements for energy, muscle rebuilding, fat and weight loss.

A good suggestion of nutritional supplements for shaping muscle mass and ribbing is available by the giant company Crazy Bulk with a complete range of tested products for bodybuilding.

CrazyBulk offers a whole range of oral supplements (requiring no injection), with a natural composition and no dangerous chemical impurities.

These legal and 100% natural steroids do not cause any side effects and are not addictive (as the corresponding anabolic steroids).

Add protein to your diet

Calculate about 1 gram of protein for every kilo of your body weight. This is the amount of protein required daily for “building” muscle mass.

Furthermore, the consumption of a sufficient protein amount averts muscle loss and injuries during intense training.

Use a tracker for what you eat

If you do not have much contact with the diet and nutritional value of each food – do not be ashamed – use a tracker, to inform you about the nutritional value of each food selected, but also its caloric value.

This will help you eat the right foods in the right amounts at the right time.

See the protein a steak offers you.

How much fat a salmon fillet has (and how much is good).

How many carbs a spaghetti “carbonara” has and what could you eat instead.

Reduce your daily calories if needed, or increase your protein intake.

Now with the right technological “tools” you can have the control.

Summer is here and the demands are high!

Make dynamic morning starts

Start your day in an active way, with an intense cardio workout. Morning is the ideal time to “sweat”, “burn calories” and “melt body fat”.

No more than 20 – 30 intense minutes of training are necessary. Eat only a small pre-workout snack (a banana) and skip your breakfast for a post-workout recovery meal. This is aiming better at the body fat and there are better results on the way.

Besides, a protein-rich breakfast after an exhausting workout will help you “nourish” your tired muscles, balance your energy reserves again and eliminate the feeling of fatigue.

Follow an exercise program even during summer

In general, exercise is beneficial at any time of the year. Clearly, the intense heat, humidity and strong sun do not facilitate an outdoor workout (may be even dangerous).

During this time, select an air-conditioned gym, your home, a school (dance, sports, yoga, pilates, tae bo) or even a swimming pool.

In case you prefer outdoor exercise then prefer early morning or afternoon / evening hours when the temperature is lower and you are not at risk of heat stroke or dehydration.

Even a last minute effort may prove to be useful

If you are one of those who, only just during the last moment realized that summer has arrived and are anxious with their appearance, do not panic. There is still hope.

Even just these 2 months of summer still remaining, are enough to improve your looks and lose some of your extra kilos (setting a rational goal is even most essential in this case).

Certainly, a strict discipline is required in your training & nutrition plan to succeed. It will not be easy but (as the experts tell us) it is quite possible and we have seen it happen repeatedly, but only in people with a strong discipline and self-control.

Therefore, before you start such an effort to express weight loss & points, be sure of what you are about to start.