By Matt Espeut

Its here! That time of year, the time the birds are up early chirping, the sun is up and its lighter earlier, the smell of that fresh spring air, and the time we wear less clothing and show more of our bodies when we leave the house. We should all be excited about it, especially after the winter we’ve had – unless you are not quite in the condition you wanted to be in this time of year. Now, don’t panic.  This is the time of year when we think our bodies must be perfect – but no one is perfect.  With the right swimsuit and summer clothes, you can maximize your assets – while you work on those less-than-perfect areas.

If your waistline is thicker than you want and your booty is not as perky, and you feel a little jiggle in your arms, you may want to hit the gym, watch the diet, and work on those areas. There’s a lot you can do in a few short weeks to firm things up for summer.

While I don’t recommend quick fixes, a
s they usually result in backsliding to right where you were, in short order, and health and fitness should be part of every day life, there aer a few things you can do – and if you do them ‘religiously’, and with little or no cheating, you’ll see great results, so here we go!

HIIT training, or High Intensity Interval Training.

Jogging, walking or easy biking won’t really give you quick results – they are good for overall health and fitness.  But, with that summer lookin’ good goal in mind, you’ll need to crank it up a bit – get your heart rate going for brief periods of time – rest, repeat, and complete this type of interval format for bouts of 30 minutes at a time. The good news is you don’t need to exercise for hours.  But this sort of interval training, done frequently – say, four or five times per week, will get results.  It’s all about frequency and consistency – which will give you better results than working out for long periods of time once or twice a week.

This will elevate your metabolic rate, and burn body fat much faster than conventional long bouts of cardiovascular exercise, alone. You are also preserving muscle mass, unlike longer duration/less intense exercise, which will eventually cause a catabolic or muscle wasting effect due to the long periods of movement without replenishing glycogen stores in your muscles.

The key to getting fit is to build muscle, and follow url burn body fat. When you exercise too long, the opposite happens. Just look at runners – sprinters are more aesthetically pleasing to look at, while long distance runners lack muscle tone anywhere except in their legs.  They can also get that gaunt, too thin, and frail look.

Resistance training – that’s next. It’s a must for building muscle. HIIT will burn fat, and preserve muscle, but it takes moving weight to build muscle. You do not need to lift very heavy weights – this is where smaller weight is actually better, and you want to focus on resistance that challenges your body to build muscle.  Don’t be concerned about getting bulky. While there is a small percentage of women who do have the capacity to grow large muscles, the majority of women will not do that – you’ll just get a beautiful long muscle – and look lean and toned. Women carry protection against muscle building because of the estrogen in the body. Its all about body mass index, you want to increase the percentage of your body thats made up of muscle, and decrease the amount of fat you are storing.  Now, that’s beautiful!

LiftCR6A0104ing weights will enable you to build lean tissue, which in turn raises your metabolism, and helps you burn fat along the way. Muscle is a more active tissue which will burn more calories at rest than fat tissue will, so resistance training will build muscle that burns calories faster, and your HIIT training will get your heart rate up so you burn more calories per minute. That’s a double attack on body fat, and a proven way to build muscle, and get you to goal.

cheapest Lamictal I run a program at Providence Fit Body Bootcamp that does all of the above in 30 minutes. We combine strength training, with high intensity metabolic conditioning for the fastest possible way to achieve your fat-loss and fitness goals ,  in just 4 to 5 thirty-minute sessions per week, and you’re guaranteed to see results. Most of my members are women – so, it also gives you a nice supporting atmosphere, too – important for keeping up your program.

Nutrition. The last, and most important component to reaching your summertime goal is in your nutrition plan. If you want the best, and fastest results, you’ll really focus on this.  Just think of it like going into training for a competition – something a body builder or model might do.  If you want to have flawless results, don’t deviate from it at all.  A flawless plan would mean no alcohol, bread, processed or junk food, or dairy, and a very limited amount of fruit.

You’ll want to avoid getting hungry and keeping your blood sugar level all day long.  So, eat nutritious every three hours. These small meals should be as perfect a balance as possible of protein, fat, vegetables, with minimum amounts of fibrous/low glycemic carbohydrates, such as beans, and sweet potatoes. Some examples are: two eggs, kale, olive oil, and 1/2 sweet potato, or grilled chicken breast with 1/2 cup of rice, and a salad, or steamed veggies. Your meals do not have to be bland and tasteless, just extra clean and full of nutrition.

It might be vanity for the summer fashions that will motivate you, or modeling those fashions.  Take that motivation and use it to jump start your program and begin a steady, lifelong health and wellness program.  The more you put it into any program, the more you will get out of it, and the faster you’ll see results. If you need help and accountability, you can call me and I will keep you focused and give you direction, and all the tools you need to accomplish your goals.  Keep that image of what you are working towards in your mind, and keep moving toward it – pretty soon it won’t be just an image – it will be YOU. Happy Summer, let’s do it!

Matt Espeut

Owner, Providence Fit Body Boot Camp


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