Getting Healthy
Summer usually means less clothing layers and more swimsuits, so of course most people want their body to look its best. As a result, they start searching for ways to lose some weight and get in shape. To make the process a little easier and more effective, familiarize yourself with several steps you can take to achieve that toned, healthy physique. Get started now, and you'll look and feel great before you know it.
Set Your Goals
Before embarking on any fitness plan, make sure you know what you want to achieve. "Get really clear about what you want to change," says Steve Siebold, author of Die Fat or Get Tough: 101 Differences in Thinking Between Fat People and Fit People. "Don't just say 'I want to lose weight,' but get specific and say, 'By June 20, I want to lose 15 pounds. I'm going to eat well, exercise each day and get really committed to doing this once and for all.' Setting a timeline like this will help avoid procrastination."
Remember to Move
Staying active is key to good fitness, but this can be a challenge for those who work a desk job. "Office workers need to get up and be active for at least 60 seconds every 60 minutes," says Matthew Richter-Sand, CEO and founder of NX Fitness in Santa Monica, Calif. "Set an alarm so you don't forget. Not only is sitting for extended periods dangerous to your long-term health, but every minute you sit is another minute that you're not burning any calories!"
Stay Hydrated
We know water is essential to overall good health and also plays a crucial role in helping us stay fit. "Our survival, metabolism and muscle repair—post workout—depends on it, so if you want to shed pounds, you have to stay hydrated," nutrition coach Allie LeFevere says. She recommends purchasing a reusable water bottle and experimenting with the amount of water that is best for your body and activity level.
Hit the Weights
Every effective workout routine includes resistance training, so make sure to incorporate weights into your program. "Lifting weights burns fat and uses more energy than your self-torturing cardio exercises," says Mike Clancy of MikeClancyTraining.com. "The trick is to always make it harder the next time. You did 20 reps last time? Great. Do 21 today. You used 10-pound dumbbells? Great. Use 12-pound dumbbells next workout. Each workout must be a step up from the previous one."
Get Outside
Staying active in the sun can have several benefits that help you maintain a healthy lifestyle. "Play a game or do some yard work on a sunny day," Clancy says. "This will cause you to sweat, take in some vitamin D from the sun, add color to your skin and keep your metabolism elevated. Talk about efficiency!" However, before heading out the door, remember to use a sunblock of SPF 30 or greater to prevent burning, he adds.
Eat Healthy Snacks
To keep your metabolism in high gear, include two healthy snacks a day into your diet. "Fruits and veggies contain fiber, which keeps the stomach feeling full and the digestive organs healthy," Clancy says. "This helps when you're trying to keep intake low to reduce body fat and storage. Many fruits and vegetables also contain water, which makes these natural foods an easy choice for hydration and satisfaction." He recommends melon, spinach, cauliflower, strawberries, blueberries, asparagus and watercress.
Take the Stairs
It's easier and faster to take the elevator, but climbing the stairs is another opportunity to stay active. "Stairs are a great way to stimulate the lower half and create an increased heart rate," Clancy says. "Spend a few extra minutes each day walking up and down a flight of stairs to regain some movement and circulation in the legs and hips. As an added bonus, stretch out your calf muscles to loosen up the knees and ankles."
Build Core Strength
Having a strong core goes a long way in getting and staying fit, so it's important to regularly work this part of the body with ab crunches, torso twists and knee tucks. "Tummy exercises help work your core, and a stronger core builds better posture," says Ty Vincent, head coach of CrossFit Sunset in Los Angeles. "Good posture also trims your silhouette and projects confidence. More importantly, it lessens wear and tear on the spine and allows you to breathe deeply."
Supplement Your Health
Fish oil offers many benefits that will keep you fit and feeling good. While eating fish is great for protein and healthy fat, it can be costly or get boring, Clancy says. "Instead, take a couple of fish oil capsules—or fish oil liquid—to keep your body running like a champion and burning fat around the clock," he says. "Other health benefits from these seafood supplements are increased memory, decreased inflammation and reduced risk of heart disease."
Monitor Food Intake
Although fruit and complex carbohydrates are good for you, it's still important to limit your daily consumption of these foods. "Decreasing carbohydrate intake as the day progresses, as well as monitoring fruit consumption, can aide in burning fat as well," says Keri Lynn Ford, founder and CEO of IgniteGirls. "It can also keep the body from storing unused sugars, aka glucose, from starchy carbohydrates and fructose from fruits."
