Summer bodies are made in winter - your fitness and eating plan
Summer may be behind us, but that doesn't mean we should neglect the thought of getting that perfect beach body. But, if you're like most people, winter is a time for indulging and hibernating. However, if you want to rock that swimsuit and feel confident when summer rolls through once more, then you need to start working on your fitness goals now!
Embracing your unique body type
Before diving into a fitness routine, it's important to remember that everyone has a different body type, and that's perfectly fine. You don't have to look like a fitness model to feel good about yourself. Embrace your unique body type and focus on achieving a healthy and robust body rather than a specific look. Aiming for a healthy lifestyle, rather than a number on the scale, can help keep you motivated throughout your fitness journey.
Healthy eating habits for a stronger body
As the saying goes, you are what you eat. So, if you want to achieve your fitness goals, it's essential to adopt healthy eating habits. Avoid processed foods and focus on whole, nutritious foods, like fruits, vegetables, lean proteins, and healthy fats. Meal planning and cooking in advance can help you stay on track with your healthy eating goals, even on busy days.
The following is a list of diets considered to be the most dynamic and accessible to start with.
- Mediterranean Diet: This diet is based on the traditional foods that people in Mediterranean countries eat. It focuses on whole, minimally processed foods, including fruits, vegetables, whole grains, lean protein, and healthy fats like olive oil and nuts.
- DASH Diet: This diet is designed to help lower blood pressure and improve heart health. It emphasises fruits, vegetables, whole grains, lean protein, and low-fat dairy products while limiting sodium, sugar, and saturated fat.
- Flexitarian Diet: This is a flexible, plant-based diet that allows for occasional meat and animal products. It emphasises whole, minimally processed foods, including fruits, vegetables, whole grains, legumes, and nuts.
- Weight Watchers: This is a popular weight loss program that assigns points to different foods based on their calorie, protein, and fibre content. Participants are given a daily point allowance and are encouraged to make healthier food choices within that allowance.
- Intermittent Fasting: This is not a specific diet but an eating pattern. It involves alternating periods of eating with periods of fasting, such as 16 hours of fasting followed by 8 hours of eating. There are different ways to do intermittent fasting, and some people find it an easy way to control their calorie intake and lose weight.
Remember, it's essential to choose a diet that works for you and your lifestyle. What works for one person may not work for another, so it's always a good idea to consult a healthcare professional before starting any new diet or exercise program.
Gym gear to boost your motivation
Sometimes, it takes a cute new workout outfit to boost your motivation. Invest in some comfortable and functional gym gear that you feel confident in. Not only will you feel good during your workout, but looking good can also help boost your confidence and keep you motivated throughout your fitness journey.
Here's a list of some of Johannesburg's top gear suppliers to get you in the swing of things:
Workouts to achieve your ideal summer body
Now it's time to talk about the actual workouts. The key is to find a workout routine that you enjoy, and that works for your body type and fitness level. Whether it's running, yoga, weightlifting, or a combination of different exercises, consistency is key. Aim to work out at least 3-4 times a week, and gradually increase the intensity and duration of your workouts as your fitness level improves.
Here are three good beginner workout routines:
Full-Body Workout Routine
- Warm-up: 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks)
- Squats: 2 sets of 10-12 reps
- Push-ups: 2 sets of 10-12 reps
- Lunges: 2 sets of 10-12 reps per leg
- Dumbbell Rows: 2 sets of 10-12 reps
- Plank: Hold for 30 seconds to 1 minute
- Cool-down: Stretch for 5-10 minutes
Upper-Body Workout Routine
- Warm-up: 5-10 minutes of light cardio (e.g., jumping jacks, jogging in place)
- Push-ups: 3 sets of 10-12 reps
- Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Dumbbell Bicep Curls: 3 sets of 10-12 reps
- Tricep Dips: 3 sets of 10-12 reps
- Cool-down: Stretch for 5-10 minutes
Lower-Body Workout Routine
- Warm-up: 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks)
- Squats: 3 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps per leg
- Deadlifts: 3 sets of 10-12 reps
- Calf Raises: 3 sets of 10-12 reps
- Cool-down: Stretch for 5-10 minutes
It is essential to start with lighter weights and gradually increase the weight as you get stronger. Also, don't forget to rest for at least 48 hours between each workout to allow your muscles time to recover.
Establishing a consistent exercise routine
This is essential to achieving your fitness goals. Set a workout schedule that works for your lifestyle and stick to it. If you struggle to stay motivated, find a workout buddy or join a fitness class to help keep you accountable and motivated. Remember, consistency is key, so even if you don't feel like working out, stick to your routine as much as possible.
In addition to high-energy workouts, incorporating stretching and yoga into your routine can also benefit your body. Yoga stretches muscles that other exercises don't reach and can also help the body to self-heal. The most important aspect is that it creates strength, awareness, and harmony in the mind and body.
Remember! Embrace your unique body type! It's not about achieving a specific look but focusing on a healthy and robust body that makes you feel confident and happy. With consistency and dedication, you can achieve your fitness goals and rock that swimsuit this summer.
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20 Jun 2023
Author Bryce Anderson