Summer is just around the corner and we all know what that means – beach and pool time. It’s that wonderful time of the year where there’s an abundance of skin, abs and muscles on display but the most stressful when you aren’t exactly beach-body ready. Details magazine and trainer Harley Pasternak have been running a special feature through E-mail about how to get fit and beach ready in just a matter of 30 days. The tips are simple and easy to follow. The only problem was that these tips came with few details or explanation, leaving one to wonder what value these tips really would have in getting you in fit, tip-top shape. Here’s the first round of tips and why you should incorporate them into your daily routines:
1. Keep a journal. No, you aren’t keeping track your daily drama like Nickelodeon’s Clarissa or Doug. Instead, you need to keep a journal of what you’re eating and drinking and the exercises you do. This will form a habit of keeping you accountable of what you eat and the exercising you do. Keep track of how much you weigh weekly, the foods you eat (good and bad) and track your progress. Over time you will be able to better assess how good or bad your workout and eating plans are and make adjustments accordingly.
2. Drink plenty of water. Some still recommend the old standard of 6-8 glasses of water per day/ others tell you to drink half of your body weight in water. Point is that instead of chugging alcohol, soda and coffee you should be drinking water. You muscles are mostly composed of water and if you’re short on water, your body suffers. It’s the equivalent of riding on a highway on empty. The more water you drink, the more you’re feeding and keeping your muscles fueled.
3. Graze all day. Okay, usually being called a heifer or being compared to a cow is an insult but in terms of eating right and keeping your metabolism revved up, you should be grazing on food all day rather than skipping meals and gorging. One of the main concerns most people have toward their health is how can they speed their metabolism. After all, a fast metabolism means even in states of inactivity you’re burning calories. The answer is simple–eat all day, and eat small, healthy meals. “Graze” on raw nuts, high fiber cereals, whole grains, whole foods like vegetables and fruits. You should never be hungry and by grazing all day you’re less likely to gorge and indulge on bad foods all day.
4. When working out, dress appropriately. Details actually just said wear workout-appropriate shoes and hawked one of their advertisers. I’m taking it a step further by saying you should dress for what activity you’re going to engage in. If you’re going to go running or jogging, invest in a good pair of running shoes that you have been fitted for. Don’t wear jewelry or anything that’s going to hinder you from performing well.
5. Work a little harder. You can burn a few more calories just by making life a bit less comfortable. Park farther away when you’re out running errands; take the stairs rather than the elevator; stand up when you’re taking a call at work. Point is, there are dozens of tasks you do each day that you do easier than you have to. Make it a bit harder and get a workout without having to put forth much of an effort.
Add these moves to your workout this week:
1. Dumbbell Hammer Curls: To work your biceps, stand with your feet hip-width apart. With your palms facing inward, inhale as our extend your arms upward so that the head of each dumbbell touches your shoulder. Exhale as you lower the dumbbells back down to your sides.
2. Seated overhead tricep extension: Keeping your elbows close to your head, grab a dumbbell by its head and extend it overhead; slowly lower the dumbbell behind your head until you feel a stretch in your tricep. Pause and slowly raise the dumbbell back overhead until your elbows are fully extended once again.
3. Seated trunk twist: Sit and extend your legs outward, keeping your knees slightly bent. While holding a dumbbell in your hands, lean back and slowly twist to the left, bringing the dumbbell toward your hip. Twist to the right; that’s one rep. Be sure to keep your spine and abs tight as you do this move.