As the weather heats up, it is time to start dreaming of summer pool parties, vacations, and pool-side lounging. One of the biggest concerns for many people as summer approaches is how they are going to look while enjoying the water in a swimsuit. Fortunately, Plunkett Fitness can help you get the body you want before you step out in a swimsuit this summer.
Summer Body Diet Tips
When it comes to dieting, everyone knows how hard it can be, but the trainers at Plunkett Fitness are experts in both exercise and nutrition. Our trainers can help you get on a nutrition plan that will help you slim down and get healthy. Here are a few quick tips:
- Cut down on carbs
Carbohydrates—especially processed carbohydrates—can lead to excess weight gain due to the sugar and often sodium that they contain. Processed carbs also contain large amounts of preservatives that negatively impact weight loss. White carbohydrates are also worse for you than high-fiber whole grains like quinoa and brown rice.
- Let go of carbonated beverages and alcohol
Carbonation is gas that can lead to bloat. While carbonated beverages may seem like good options for staving off hunger, they can leave you looking much larger than you would if you had a glass of water instead.
Alcohol is full of empty calories that provide no nutrition to your body. Plus, alcohol consumes the glycogen stored in your liver, which makes you hungry. With your inhibitions also being reduced, alcohol also makes you more likely to binge on foods that will sabotage your efforts for a lean, toned body. Many forms of alcohol contain large amounts of sugar, too. If you are going to have a drink, you should pick a clear alcohol or wine.
- Eat more protein
Protein in the form of meat gets a bad rap in many diet programs, but lean meats can help you lose weight and tone your muscles. Protein slows down your digestive system, which means that you feel fuller for longer with fewer calories. Digestion of protein also causes your body to burn more calories than carbohydrates or fats, so consuming protein will help you consume fewer calories than a food of the same caloric count that is a carbohydrate or fat.
- Eat more fruits and vegetables
The health benefits of fruits and vegetables are so numerous that it is nearly impossible to list them all, but many fruits and vegetables also help reduce bloating and inflammation and promote a flat stomach. Raw fruits and vegetables also contain a lot of water and fiber, which can keep you hydrated and your stomach flat. A few options that will help you see results include grapefruit, tomatoes, red peppers, spinach, and pineapple.
Remember that fruit contains a lot of sugar, so limit your fruit intake, but stock up on fresh vegetables.
- Get more fiber
Battle bloating by increasing your fiber intake. Fiber prevents constipation and keeps your digestive system regular, which can result in a flat stomach. When adding fiber to your diet, you may notice more bloating at first, but over time, you should notice a flatter stomach. With so many sources of fiber, it is also very easy to add more to your diet, but you need to remember to stay hydrated as well.
- Drink more water
Water, as simple as it is, is essential not only to proper health but also to the effectiveness of your workouts. Dehydration can prevent your body from burning fat and lead to bloating. To get rid of water weight, you may actually need to drink more water. Drinking more water will also help your skin look better and keep your metabolism consistent.
In a single day, women should drink around 91 ounces of water, while men should drink around 125 ounces. While plain water doesn’t contain any calories, your daily intake doesn’t have to be from just plain water. Adding in sugar-free, low-calorie flavorings can help you increase your water intake without feeling bored with drinking only water.
Summer Body Fitness Tips
Dieting isn’t all you need to do to get prepared for donning a swimsuit this summer. Whether you are looking to lose weight or tone up, a trainer from Plunkett Fitness will be able to get you started on the path to your goals.
Two of the best ways to get ready for summer are cardio and strength training. While these are pretty basic forms of exercise, in combination, they are the best duo for slimming down and toning up.
- Strength Training
To get a swimsuit-ready body quickly, strength training is vital. Full-body strength training three times a week not only burns calories but also helps you develop lean, toned muscles. During these strength training sessions, focus on full-body exercises and skip things like curls, which are isolation exercises. In addition, strength training can help boost your metabolism for up to 48 hours after your workout.
Often, people think that they need to be in the gym for hours to see the results they are looking for. In reality, high-intensity cardio for just an hour is better than hours of low-intensity cardio. High-Intensity Interval Training is a great option for those looking to get fit fast. HIIT increases your heart rate and helps you burn more calories in less time than many other cardio options. Treadmills and ellipticals make it too easy to go easy on yourself. Challenging yourself to HIIT workouts will help you see better results faster than you would by exercising on traditions cardio machines.
Simple lifestyle changes can also be beneficial. Walk more and take the stairs when possible to move more during your days. While strength training and cardio exercise will be your best bet at being ready to don a swimsuit this summer, when you are moving a little more each day, you will notice the results.
If you want some help preparing for swimsuit season, contact Plunkett Fitness today at 913-390-3360. Our Overland Park personal trainers can help you get the results you are looking for with a diet plan and exercise regimen that will help you lose weight and tone up for the summer.