It’s heating up and soon enough it’ll be too hot to resist peeling off the layers of clothing in the sun. But are you beach bod ready yet, or did you pack on a few kgs hibernating over winter that you’d like to get rid of? Take the bull by the horns and choose life. Use the change of weather as motivation to get yourself into shape. I’m going to assume that you’re all glass half full types and crack on with tips on how to get into shape this summer.
Do Cardiovascular Training
Cardiovascular exercise is essential in maintaining a healthy body and mind. Cardiovascular training is any workout that exercises the lungs, heart, and blood vessels. Basically, it’s exercise that increases your heart rate and gets the blood pumping through your body such as swimming, running, cycling, and playing soccer.
The Benefits of CV Training
- Burns fat
- Decreases blood pressure
- Aids in sleep
- Releases endorphins (runners high)
- Reduces the risk of heart disease
- Strengthens immune system
- Reduces symptoms of asthma
Cardiovascular exercise is one of the cheapest and easiest ways to get fit and you can get started immediately. All you need is a pair of shoes (or bathers if you’re swimming!) and you’re away.
After you lose some of that winter cheer you might be inclined to sculpt your body into something that resembles a Greek god or goddess. This will require you to spend some time at the gym. If you’re a noob to the world of pumping iron it can be a little daunting – but don’t worry.
There is a wealth of information online and I’m about to give you a basic workout to get you on the road to that well-defined bod you’ve been dreaming of. Always start off with lighter weights and work your way up as you get stronger. There is nothing wrong with lifting small weights to begin with.
Beginners Gym Session
Warm Up- Warm up for about five to ten minutes on the treadmill or the elliptical machine. This will get your body ready for the rest of the workout and help to prevent injuries.
Sit Ups- Sit-ups will work your abdominal muscles and start you on your journey toward a sculpted stomach.
Military Press- The military press is great for strengthening your shoulders.
Butterfly- The butterfly works the pectoral and triceps.
Lat Pull Down- The wide grip lat pulldown works the lateral muscle.
Leg Lifts- Don’t forget leg day!
There is a wealth of YouTube videos online that will demonstrate how to do all of these lifts safely. The best option is to get a personal trainer for a week or two and they will run you through the gauntlet. You’ll be able to discover how many reps and sets of each exercise will push you and challenge you, which you can then build on from there in the future. Plus after a few sessions with a PT, you will definitely know your way around a gym and all the machines and exercises to do.
The food you put into your system has a direct impact on your body. If you eat sugary, fatty foods it’s a given that you will put on weight. It’s not rocket science. Try eating fresh, all-natural foods such as meat, vegetables, and a small amount of whole grains. Avoid sugary drinks and processed foods at all costs and you should start noticing changes in your body within just a week.
If you are training quite hard and feel like you’re not getting the results you deserve, you might want to incorporate supplements into your program. Supplements such as creatine, Optiburn, and Dymatize ISO 100 will do the job nicely.
Creatine- Creatine is taken pre-workout and will give you the energy required for a serious session at the gym. It’s a great for a pick me up for those times of lull in between the gym and work.
Optiburn- Optiburn is a proven fat burner and that will help you lose your winter coat in no time. It increases the temperature in your body as you work out to literally burn the fat right off.
Dymatize ISO 100- Dymatize ISO contains all the necessary proteins and amino acids that your body needs to build mass and repair itself after a decent session.
Always use supplements in a safe manner and stick to the recommended dosage. Alternatively, you could seek the services of a nutritionist or health professional for expert guidance and peace of mind.
Taking your shirt off this summer doesn’t have to be an embarrassing act. I’ve loaded you with all the tools you need to get started. It’s up to you how far you want to go with them to get that summer body.