Published on June 2nd, 2012 | by Steven N. Tomboni0
Four Essential Tips for a Healthier You!
Did you pass the Summer bathing suit test?
If not, you’re not alone!
Winter and Spring went by fast and everybody gains a few extra pounds. If you’ve found the right suit, but the body just didn’t pass the “mirror test”, here a few tips that can improve your body, mind and spirit.
Just think, if you can adopt a new healthier lifestyle for yourself and family, next years annual bathing suit/mirror test could include a new smaller suit and an earlier appearance at the local swimming pool.
For a strong, toned, and flat belly, combine healthy eating with a solid fitness routine that includes endurance, strength and core specific exercises. Here are our four basic summer training tips:
1. Healthier Food Choices
Choosing healthier foods is absolutely the most important beginning to a new body. Decreasing your overall body fat is crucial. Get rid of processed “junk” foods, sugars and processed carbs. Eat more vegetables, nuts, and fruits, organic lean protein and healthy fats, such as olive oil, fish oils, and avocados. Eat several smaller meals, and avoid those late night trips for ice cream or frozen yogurt.
Eat more high quality, nutrient rich foods. Avoid fast food and sodas. Check out the Downtown Farm Stand for a fresh selection of organic meats, vegetables, and fruits. You can visit their website at www.downtownfarmstand.com/, and be sure to check out their delivery options.
2. Perform Routine Cardiovascular Exercise
No question that aerobic exercise is the quickest way to burn calories. Simply modifying what foods you eat without exercise will lead to initial weight loss, but you’ll level off at some point. An exercise plan that has a solid base of cardiovascular exercise will help you keep up exercise for the long-term, witness steady weight loss, and maintain muscle mass. Walking, hiking, swimming, or biking are excellent cardiovascular exercises.
For added motivation and connectivity, work out with a family member or friend. Sign up for your first 5k run a month or two in advance, and then train for the event. There are many “couch to 5k” programs online. Visit www.munciemultisport.com and www.cardinalgreenways.org for local events.
3. Build More Muscle
Strength training is an essential part of most fitness routines, and if you want to really good in your new bathing suit, building lean muscle is a must. Building muscle not only looks good, it accelerates metabolism and burns calories in a short time. Strengthening your muscles will also aid in preventing minor injuries when working around the house and in the yard. The Mayo Clinic has basic strength training exercises at at http://www.mayoclinic.com/health/weight-training/SM00041
4. Focus on Core Exercises
Once you’ve developed a routine for cardiovascular exercise, strength training, and eating healthier, you will not only see the results, but you’ll feel the benefits. Increased energy, a boost in self-esteem, and a sense of feeling lighter. At this point you can introduce core specific exercises like: plank exercises, bicycle crunches, vertical crunches, and sit-ups. Other options include Pilates and yoga. Your local YMCA has plenty of classes to choose from at http://www.muncieymca.org/.
These four basic steps will result in a leaner, stronger feeling you. Motivation has to be more than just looking good in the Summer bathing suit, it has to be the feeling you get when you treat your body well, and the response you get in return. Eating healthy foods and regular exercise will have all kinds of positive effects on your mind, body and spirit.
Treat yourself well, you deserve it.