By Reggie Chambers (@ReggieFitness)
It’s that time of year! Everyone is starting to think about how to get in shape for the upcoming summer months, and we’ve got some quick tips to help you get there.
What To Eat
It might be freezing in many parts of the country, but it’s never too soon to start thinking about how to get in shape for the upcoming summer months. Nobody wants to get caught in warm weather with last winter’s (overindulged and under-exercised) body! A well-balanced diet is extremely important. Not only is it the central foundation for helping your body to build muscle and lose fat, but what you eat can also play a large role in your overall health and wellness. Personally, I would recommend eating smaller portions, more often, rather than sticking with the more traditional three meals a day. Try to plan for four or five small meals, and be sure to exclude carbs from your last snack. Eating carbs late in the day can impair your muscle growth, due to the interaction of insulin. Normally, while you’re snoozing your body is reproducing human growth hormone (HGH) and insulin growth factor (IGF-1). If you’ve recently consumed carbs, however, there is already insulin in your system, meaning IGF-1 is not triggered even though it is required for effective muscle repair.
How To Exercise
Working out regularly also plays a key role in transforming your body, and it’s important to know that everything starts in the morning. It’s crucial that you get your metabolism started early in order to effectively burn calories throughout the day. This is one of the main reasons why eating a healthy breakfast is so important. I always suggest doing cardio when you first wake up and at least 20 minutes before eating. Be sure to drink lots of water after your workout and throughout the day, and stay away from sugary drinks when you’re looking to rehydrate. If you want to achieve real results, you should be working out three to five days per week for at least 50 minutes at a time. Remember, when doing your 50 minute workout it’s all about the circuits! Start with legs, then chest, back, shoulders, biceps, and triceps, followed by one minute of cardio. Just to get you started, here is one of my favourite circuit routines: two sets of 10 squats, push-ups, supermans, overhead press with dumbbells, curls, triceps extensions, and jump rope. If you stick to these tips, avoid high-calorie indulgences, and get plenty of rest, you’ll be ready for summer in no time!
Reggie Chambers is a New York-based private training and fitness specialist and owner of Reggie Chambers Fitness.