How can we get ourselves ready for success this summer? This is the time to put a workout routine into place and create healthy nutrition habits to get your swimsuit body ready. Here are some nutrition and exercise tips to help you get fit for the summer!
Tips for Healthy Nutrition
- Limit calories from added sugars and saturated fats and reduce sodium intake.
- Eat a variety of vegetables from all subgroups-dark green, red, orange, and legumes (beans and peas)
- Grains (at least half of which are whole grains)
- Fat-free, low-fat dairy, or dairy-free milk and yogurt
- Variety of protein foods: beans and peas, nuts, spinach, seeds, soy products (tofu), seafood, lean meats
- Healthy oils such as extra virgin olive oil
- Focus on a variety of foods-carbohydrates, protein, healthy fats, and fiber dense foods. Focus on foods that are nutrient dense, and pay attention to portion size. Your palm determines the proper portion of protein recommended per meal. Your fist determines the portion of veggies recommended per meal. Your cupped hand determines your recommended carbohydrate portions per meal. Your thumb determines your recommended fat portion per meal.
It is a common misconception that carbohydrates are “bad,”and should be avoided. However, carbohydrates provide our body with energy, store energy, and build macromolecules. Some examples of healthy carbohydrates are quinoa, oats (no sugar or reduced sugar), buckwheat, sweet potatoes, whole grain rice, blueberries, apples, bananas, beets, and beans.
Exercise Tips to Get Fit for the Summer
Now let’s discuss the importance of exercise to go along with these nutritional habits. The best way to get ready for a workout is by warming up with cardio. The stair master, row machine, and treadmill have maintained the throne of most effective pieces of cardio equipment. Warmups can be 10-15 minutes, followed by dynamic stretches. To find a routine that is long-lasting and not only effective, but transformative, you should plan your training cycle in a split, or cycles. An example of a split is:
- Monday & Wednesday: Legs + 15 minutes core + 20 minutes cardio
- Tuesday: Biceps, triceps, shoulders + 15 minutes core + 25 minutes cardio
- Thursday: Back and chest + 15 minutes core + 20 minutes cardio
- Friday: 30 minutes cardio & 15 minutes core
Focus on your symmetry and foundational stability as well as strength and cardiovascular endurance. Some workouts that can help improve symmetry and foundational stability are:
- TRX Single Leg Squat: works hips, quads, glutes, and increases hip stability
- Single Leg Glute Bridge: works glutes and hamstrings, improves core strength and control (a dumbbell can be placed on hip flexors here for additional resistance)
- Side Lying Leg Lifts: works core, hips, glutes, and improves hip stability
- Compound Bird Dog: strengthens core and improves stability
- Bosu Ball Alternating V-Ups: strengthens core
- Bosu Ball Plank Jack: strengthens core, tones entire body, and provides cardio
- Bosu Ball Side Plank: strengthens obliques (sides of the abs), strengthens arms and legs
And finally, if you have a solid workout routine and are looking to push yourself to the next level, try these tips to get fit for the summer!
- Challenge yourself to do 15 minutes of core work everyday before the summer rolls around.
- Increase your reps based on your goals.
- If you’re looking to improve endurance training, repetitions should be above 12 with 2 to 3 working sets. Keep breaks between exercises under 90 seconds when needed.
- If you’re looking to increase the cross-sectional size of a muscle, or grow a certain muscle group, repetitions should be 6-12 with 3 to 6 working sets.
- If you’re looking to increase overall strength and lift heavier weights, repetitions should be 6 or less with 2 to 6 working sets.
Now you’re ready to crush those Summer Ready fitness goals before the warm weather arrives! If you need additional help or want to ensure you’re doing exercises with correct form, consult one of Lakeshore’s personal trainers at Lincoln Park or Illinois Center!
Tags: exercise tips, fitness tips, health tips, healthy food, nutrition tips, summer body