Summer months are fast approaching and you know what that means… beaches will begin to beckon. And where there are beaches – there are bathing suits. Are you ready? If not, don’t panic, you still have time. Use these tips to get your body ready for summer.
Take a look at where you are and decide where you want to go
Any successful plan has a realistic destination in mind. Your plan should include:
· Where you are now.
o How much do you weigh?
o What habits contributed to your current weight?
§ Is a jam packed schedule making it hard to exercise or shop for healthy foods? Where can you cut back?
§ Is emotional overwhelm causing you to turn too often to comfort food? Who can help you adopt other coping skills?
· Where do you want to go?
o How many pounds can you realistically expect to lose each week? One or two is ideal for healthy, sustained weight loss.
o How many days each week will you commit to exercise?
§ Remember, you can break exercise into 10 or 15 minute increments if you are too busy to do 30 to 60 minutes all at once.
§ How will you change your eating habits? Consider new recipes, pack your lunch, up your fiber, fruits and vegetable intake.
§ Why is it important to you to commit to this plan? What outcomes/rewards do you anticipate when your plan is successful?
§ What supports do you have/need to be successful? Have the courage to ask for help.
· What are you willing to commit to?
o Yes, you are going to exercise but when, where and how? Make a clear weekly plan. Consider getting an exercise buddy for accountability and support.
o Absolutely practice HIIT – high intensity interval training helps you do more (burn more fat and calories, build more stamina) in less time.
o Devise an eating plan and keep a journal – every bite counts, plan your meals and snacks to fit within a calorie budget that is appropriate for your weight, weight loss goals and activity level. Don’t overdo it – even training for a marathon does not give you an excuse to eat like a truck driver.
Try this sample exercise plan to get started. Add variety and build from here.
· 50 Jumping Jacks
· 10 Squats
· 10 Push-Ups
· 10 Bent Over Rows
· 10 Overhead Presses
· 10 Biceps Curls
· 50 Jumping Jacks
· 10 Sit-Ups
· 30 Second Plank
Rest as needed and repeat at least once.
Adapted from Redbook Magazine 30 day challenge.