Are you ready for summer?
Summer is the time of the year where everyone wants to look good and feel confident in their own skin. If you didn’t have your dream body last summer, don’t panic, there is still time for this one!
I have been thinking long and hard about what tips I could give you to tone up before summer and I have narrowed it down to just 3 tips that are simple, easy and extremely achievable for everyone.
- HYDRATE, HYDRATE, HYDRATE
Even though England doesn’t have the sunniest summers, I assume many of you will be jetting off overseas to catch some sunny rays. However, not only does being in the sun mean you are more dehydrated than normal, even the slightest form of dehydration can reduce your performance in the gym… SLOWING down the fat-burning processes.
The easy solution: Carry a bottle of water with you all the time!! There are hundreds of water fountains/taps around nowadays so there is no excuses to keep your hydration up. Even better, carry a massive water bottle around with you so you don’t have to fill it up as often.
Even more so, water boosts your calorie burn. When we eat or drink, our bodies naturally work (i.e. burn calories) to process whatever has just entered the body. This is also known as ‘diet-induced thermogenesis,’ and works for water pretty much the same way it works for anything that contains calories. You can read more information here.
2. FASTED CARDIO
source “Some people swear by fasted cardio, whereas others say it’s only ineffective.”
There are many mixed opinions towards fasted cardio, but it has been proven to be one of the most efficient ways to burn fat. Many people find cardio (on the treadmill or bike for instance) to be a tedious exercise, and I don’t blame you, I’m not it’s biggest fan either. However, it’s just one of those things that WILL benefit you. One of the most well known ways to ensure you are burning calories and working towards that summer body is by integrating fasted cardio into your weekly routine.
The thinking behind fasted cardio is that when you wake up in the morning, before tucking into a delicious breakfast, you’ll head straight for the gym and get in a solid 30-60 minutes of cardio first. The fat that is burned during fasted cardio is the actually ‘stubborn’ fat stores on your body, that just don’t seem to budge! For women this can include the thighs and hips, and for men this is the abs and lower back. Stick some YouTube videos on for 30-60 minutes and time will fly by, I promise!
BUT… if you don’t follow a healthy diet, you will not see significant benefits from fasted cardio. If you want more information, you can read additional benefits of fasted cardio here.
3. CHILL OUT ON THE SUGARY FOODS
Having lots of sugar in your diet won’t do your body any favours; it will actually slow down the fat loss process if over consumed. Different foods affect the body in different ways and sugar is uniquely fattening.
Sugar spikes insulin production, which can lead to fat storage and blunt your body’s ability to use fat for fuel. Try your best to stay clear of your cakes, cookies, sweets and chocolate. I’m not saying to cut them out of your diet completely, because a balance diet is key, but do not have excessive amounts in the week. One thing I always do, and I know many other people use this method to, is to have ‘a treat a week’. This might sound silly but it really does work! Whether it is a piece of cake, a yummy chocolate eclair (or two), or some cookies, it is a weekly treat that I can look forward to, and reward myself with.
One of the biggest mistakes people make is over consuming fruit to replace other unhealthy snacks to hit those ‘sugar cravings’. Yes, fresh fruit is extremely good for you, and much better than having some cake or cookies, but it still contains plenty of natural sugars, known as fructose. Consuming too many calories, even if they are from healthier sugar sources, can still lead to gaining weight.
REMEMBER, not all fruit sugar content is equal. For
example, a cup of grapes contains 23.4 grams sugar, whereas a cup of raspberries contains only 5.4 grams of sugar. Some great low sugar fruits include:
- Blackberries (1 cup = 7g sugar)
- Strawberries (1 cup = 7g sugar)
- Grapefruit (1/2 = 8g sugar)
- Peaches (1 medium = 13g sugar)
Your choice of fruit really makes a difference in your total sugar consumption for the day.
The choices you make on a daily basis will affect your speed of weight loss. Whether you are planning to shred a little bit or a lot of fat, these 3 simple steps added into your daily life routine will be sure to kick start the process.
For more advice, you can email me via the contact page on my website.