It's officially spring, which means summer is right around the corner.
So you have about 90 days to get off your butt, and get yourself into decent shape for the summer. I don't just mean get in shape to rock that swimsuit, but you have to get ready for the all the fun summer activities you have been missing because you didn't have the energy or the confidence to do so.
You might say, "what can I do in 90 days?" By taking action now, and showing some discipline, you can do some pretty amazing things to your body in next three months, and get super summer sexy.
Here's how ...
Eat more frequently
This by itself has helped my most successful clients get quick results. Eating a solid combination of carbs, fat, and protein every three to four hours ramps up your metabolism. It also helps "liberate" stored body fat as your body senses that it is being well fed, and doesn't need to save fat for starvation periods.
If you aren't eating breakfast, start now, no excuses. Find a quality, high-fiber cereal to start, then on weekends, enjoy a good egg and veggie with a side of fruit. Snacks can be as simple as a protein shake and a piece of fruit, or celery and cottage cheese. Whatever floats your boat, as long as you include a source of lean protein. Dinner is where a lot of people get it wrong as food portions become an issue. Stop eating the sugary snacks at night and replace them with vegetables and protein as you don't really need the energy carbs while you are watching "American Idol."
Make it quick
Up the density in your workouts by using advanced-training techniques such as combinations, complexes and circuits to work your body harder without spending more time at the gym. These are the techniques I use with our clients to get an hour's worth of work into a 30-minute session. I've found that this works physically, as my clients are able to expend energy rapidly, which helps "liberate" fat, and mentally, as our clients don't have to spend any more time in the gym than necessary. Recent research shows that shorter, more intense bouts of exercise might actually be more effective for fat loss than longer duration workouts. Discover how to get more bang for your buck in the gym, and don't waste time unnecessarily.
Challenge a friend
Have a friendly competition with a buddy to see who can drop the most body fat by June. This works on two levels: 1. No one wants to get beat by someone who won't let them live it down. 2. Competition makes you focus like nothing else. Make the prize as simple or significant as you want. It might be loser buys lunch, or it might be 100 bucks. Whatever "carrot" you and your friend feel is worth the effort. I've done this in the past with other trainers, and it is super fun and super effective.
Use these tips to help get you on the way to a rockin' summer with a fit body. This a golden opportunity to get refocused and re-energized from the long, cold winter. Get yourself moving and make this summer the best of your life.
Chad Smith is a Hagerstown personal trainer and co-owner of Home Team Fitness LLC. Go to www.getsmithfit.com for more information.