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Fresh, Fit and Healthy Fitness  

Summer WorkoutSummer Workout


It's not too late to get that sizzlin' body!

by Tom Bonanti

 

In case you havenít noticed, the summer is upon us with a vengeance. The weather is hotter and more sultry than ever and, as the mercury climbs, the men of South Florida respond by taking it all off...in the gym, in the clubs, at the pool and on the streets. If youíre a little timid because you have a little extra jiggle around your middle, here are a few pointers to rev up your workouts and your self esteem.

Sure, hitting the gym and doing regular cardio can keep you buffed and lean, but only if youíre getting enough quality sleep. Skimping on sleep and giving into stress can increase the levels of cortisol and estrogen in your system, which can lead to an increase in deep abdominal fat. Sound ugly? It is. Besides a jiggly belly and expanding waistline, you are more susceptible to colorectal cancer and heart disease as you slather on the lard. Relax this summer and sleep 8-10 hours a night and youíll store less fat.

Drink more. Iím not talking booze! Instead, try a few cups of hot, freshly brewed green tea every day. It is a powerful anti-oxidant which is good for your skin and it helps fight cancer. Researchers say that green tea also contains potent ingredients which help breakdown fat. And yes, drink more water and stay hydrated especially if youíre working or exercising outdoors. If you wait to chug water until youíre thirsty, youíre already dehydrated. Drink excessively throughout your day - water that is!

Get the most out of your cardio. Are you bored with the same old power walk and tired treadmill? Pick up your pace and youíll burn an average of 25 percent more calories. Try interval training three times a week for 30 minutes. Interval training alternates slower walking and running with shorter intense periods of jogging, running, calisthenics, etc. When walking, your intensity should be such that you can only speak a few words at a time. Move your elbows and arms, carry light 5 or 10 lb dumbbells with you as youíre moving.

Doing cardio burns fat and improves heart and lungs, but pumping iron is also a must! Moderate to high intensity weight training twice a week helps build solid, lean muscle, and the more of this you carry, the more calories and fat you burn all the time. IFresh Fit and Healthy f youíre already doing this, then add an extra hour a week of weight training to your weekly workouts. Use the extra time you have in the summer to make progress in those areas of your physique that are lacking, such as six pack abs, bigger biceps, more solid ass, etc.

Employ several proactive steps into your nutritional regime and make them regular habits. Never skip breakfast and remember to eat smaller meals/snacks every 2-3 hours each day to keep your body from storing fat. Cut back on monster portions. Never eat within three hours of retiring. Eliminate as much fat from your diet as you can and youíll still get enough of the healthy fats you need from whole grains and lean chicken, fish or beef.

Itís not too late to sizzle this summer. Make it happen. Your public will love you for it!