It’s already summertime the Sunshine State, which means people are scurrying to shake off the cookie crumbs and get ready to get their swimsuits sandy. If you logged more hours in front of the tv than at the gym the past few months, we’ve got some tips to help you get a summer body in no time.
The best way to stick to a fitness routine is to make it part of your lifestyle. Find an activity that you enjoy such as biking, walking, kayaking, swimming, paddleboarding, surfing, rollerblading, yoga and make it your primary form of exercise. That way working out feels like something you want to do instead of something you have to do.
Even if you are eating “healthy snacks,” consuming extra calories here and there can add up quickly to the detriment of your weight loss goals. Additionally, snacking has been shown to contribute to insulin resistance leading to higher insulin levels which can stall weight loss and contribute to weight gain. Instead of grazing all day, try to sit down and enjoy 3-4 balanced meals per day.
HIIT it Hard:
High-intensity interval training (HIIT) alternates short rounds of high-intensity exercise and recovery and is a great way to lose fat and lean out. Research has shown that people burned more fat by engaging in 4-6 30 second sprints with 4 minutes of rest in between than by spending 60 minutes walking on the treadmill—even at an incline.
Power up with Protein
While protein is widely known as an important tool to increase muscle mass, it plays a vital role in fat loss as well. In fact, people who consume protein throughout the day have been shown to achieve better weight loss results. To up your protein consumption, try adding a little peanut butter to your morning smoothie or a handful of sliced almonds to your lunch salad and enjoy fish, chicken, or tofu at dinner.
Don’t Sacrifice Sleep
Whether you are trying to gain muscle or lose fat, sleep is a critical component to getting a summer body. Your body recovers from exercise while you slumber, and sleep deprivation disrupts your hormonal balance leading to increased cravings and hunger. Make sleeping 7-9 hours per night one of your fitness non-negotiables.