After a long winter season, summer seems to creep up on us! Before we know it, swimsuit season is upon us and we are forced to analyze our physical condition. Yikes! If you’ve already experienced the realization that you are NOT ready to get into your swimsuit, don’t panic. I am going to give you tips that will help you. All that is required from you is determination, focus, discipline, and a little hard work. Here we go!
- Move more! This one is easy. In the weeks before swimsuit season, aim to move your body more. “It’s like putting pennies in a piggy bank,” says Pamela Peeke, MD, author of Body for Life for Women. “Every single piece of physical activity adds up.” Every bit of sweat will get you closer to your goal. Dancing, jogging, walking, bike riding, and rope jumping are all great forms of cardio. Sneak any of these in every chance you get throughout the day, every day.
- Push-ups. This exercise is a great upper body toner because you can hit five upper body muscles at once: biceps, triceps, deltoids, pecs, abs, and even glutes. Start on knees until you are strong enough to do standard push-ups. Do 3 sets of 8-12.
- Squats. Great for lower-body toning. These can be done with or without adding weights. Do 3 sets of 12-15.
- Rows. Who doesn’t want a nice back? Rows can be done with bands or weights while sitting or standing. Do 3 sets of 10-12.
- Deadlifts. These will get your hamstrings/glutes looking good in your swimsuit. I suggest using weights. Do 3 sets of 10-12.
- Cut calories. Sounds easy but can be tough. I suggest cutting calories by reducing your intake of refined carbohydrates: white bread, white pasta, white rice, and, of course, sugar. Skipping the fries in favor of a low-calorie fruit or veggie side dish is an easy way to start.
- Increase lean protein. Eggs, lean beef, lean turkey, tofu, chicken, tuna, salmon, and tilapia are a few examples of protein sources.
- Water. Increase your water intake. Sometimes we think we are hungry but we are actually dehydrated. Water increases your metabolic rate which helps with weight loss. Drink a glass of water before meals, during meals, and between meals. Replace sugary drinks and soft drinks with water.
- Salads. When picking salads you should aim for the darkest greens. Spinach and kale are great picks. Avoid ruining the health benefits of your salad – do not add calorie dense dressings and toppings such as cheese, bacon, etc.
- Fiber. Besides curbing your appetite, fiber can prevent that constipation and bloating. By keeping you regular, a high-fiber diet may help your tummy look flatter. Just be careful about adding too much too quickly and drink plenty of water. Good sources of fiber include beans, veggies, fruits, and whole grains.
- Reduce Sodium. Salt can make you puffy and the puffiness can last for days — not a good look when wearing a swimsuit. Cut back on salt by eating fresh foods instead of canned. Ask for the sauce on the side when you eat out.
- Sunscreen. Let’s not forget the health of your skin. Always wear sunscreen to protect your skin from the harmful rays of the sun. Re-apply often.
- Sunglasses. UVA and UVB rays are also damaging to the eyes. Too much exposure raises the risk of cataracts over time. Also, squinting causes wrinkles around the eyes and I don’t know anyone who wants those?!
- Strive for Progress NOT perfection. It is easy to compare ourselves to pictures in magazines or others we see at the pool, beach, gym, etc. Comparison only leads to paralysis. Be the best YOU can be!
If you have any questions, contact Prescription Fitness – one of the great trainers will be more than willing to assist you!