The snack pack. The beer belly. The freshman fifteen. Whatever you choose to call it, finals are over, school’s out and now you’re left with last semester’s carbo-loading regrets.
Maybe I shouldn’t have paid bi-weekly visits to the Flying Bison, you grumble as you try to squeeze into last summer’s skinny jeans. You glance at the calendar. It’s mid-May already, and most beaches will be open by Memorial Day. You struggle to remember all of those bizarre dieting fads your friends had so valiantly attempted (and later gave up on). You shuffle through your drawer of summer clothes and ask yourself: How am I supposed to be beach-body ready in only two weeks?
First, take a deep breath. We’ve all been there, collegiettes. In the spirit of tanning by the pool, bikini season, ice cream trucks and all things summer, I give you 10 tips and tricks to get – and stay – in beach body shape!
- Set goals for yourself. Before jumpstarting your beach-ready endeavors, know where you want to be 10, 20 and 30 days from now. It’s important to remember that fitness is a lifestyle, not a phase. In order to maintain a healthy physique this summer, you’re going to have to put in 100% of the effort.
- Make it a Team Effort. Recruit your high school friends, college friends, brothers, sisters, parents and neighbors to join you in your summer fitness plan. You’ll be more successful in achieving your beach body goals if you surround yourself with people who are also looking to stay fit this summer!
- Drink Up! And by drink up, I mean fill up your Camelbak or Nalgene with water at least 8 to 10 times a day. It’s important to keep hydrated when you’re trying to put off weight, especially since not drinking enough water causes your body to retain water underneath your skin, which gives you a bloated, puffy look.
- Get Some Beauty Sleep. Allow yourself to catch some extra z’s this summer. It’s important to get anywhere from six to eight hours of sleep to speed up your metabolism and let your body restore its energy capacity for the next day.
- Beware of the Common Carb. The key to fat burning is to minimize how many carbohydrates you eat, meaning that daily doses of pasta, toast and bagels won’t help you into last summer’s skinny jeans. Wean yourself off of starches by replacing slices of toast with one or two servings of fruit for breakfast. Satisfy your afternoon carb fix by substituting chips with celery and French fries with carrots. It’ll be a little difficult for a few days, but by the end of the week, you won’t miss eating cereal after every meal.
How will I get enough energy to workout this summer if I’m supposed to cut out carbs? Replace carbohydrates with protein. Have scrambled egg whites in the morning instead of a bagel, grilled chicken for lunch instead of a sandwich and lean-cut steak for dinner instead of pasta. If you make the extra effort to substitute carbs for protein, you’ll start to notice the results immediately.
- Enjoy the Great Outdoors! Appreciate this gorgeous spring weather and get an outdoor workout, too! Start by taking long walks (for about an hour) around your neighborhood, nearby park or high school track. For a more intense workout, run, bike or swim outside for 30 minutes (you’ll burn more calories, too!)
- Tips to Tone. There are plenty of fun and easy exercises to do to tighten butt and leg muscles.
Define Your Behind: Stand with your feet hip-width apart, holding a 3 to 5-pound weight in each hand. Lunge back with your right leg, bending your knees at 90 degrees and lifting your arms directly in front of you. Repeat on both legs for 20 reps.
Roundhouse: Begin this move with your left foot in front of your right, your elbows inward and bent by your sides, and your fits by your chest. Stepping your right foot toward your left, bring your bent left knee out to the side and kick it as you lean you torso to the right. Alternate between legs for 20 reps each.
For more leg workouts, check out http://www.fitnessmagazine.com…
Fl-Abs (Flat Abs): Paying attention to your core muscles is essential to getting rid of your snack pack. Try the Absolute Abs App for quick core workouts on the go. Absolute Abs features three levels – beginner, intermediate and advanced – and adjustable times, so you can customize your abs workout to fit into your busy summer schedule!
Taking Care of Shoulders and Arms.
Arm muscles are the most tedious to exercise, especially if you’re a treadmill regular. Try these tips to tone and slim your arms for the summer season!
Dead Lift Row: Stand with your feet hip-width apart and your knees slightly bent. Hold a single weight (3 to 5 pounds) with both hands in front of your hips with your palms facing inward. While keeping your back flat, hinge forward from your hips to lower the weight toward the floor. Repeat for 20 reps
Weighted Jump Rope: Stand with your feet hip-width apart, holding a light weight in each hand. With your elbows bent at 90 degree angles and your palms facing forward, jump up and down a few inches off the floor. Draw small circles with the weights, as if you were jumping rope. Repeat for 2 sets of 16 jumps.
Overhead Press Pulse: Stand with your feet hip-width apart, holding a light weight in each hand. With your arms at 90 degree angles and palms facing forward, push your arms all the way up until they’re straight and repeat for 20 reps.
For more arm and shoulder workouts and video tutorials, check out http://www.fitnessmagazine.com…
Reward Yourself. Getting back into shape after college is a huge accomplishment. After following these fitness tips for 10 days, treat yourself to a new swimsuit, take a day off from exercising and tan by the pool or run to the local ice cream store and indulge in a large chocolate cone. It’s totally okay to stray from your diet and workout schedule every once and a while. After all, you are on vacation.
So, if your snack pack/beer belly/freshman fifteen is putting a damper on your summer plans, make sure to follow this fitness guide! Trust yourself and stay motivated. Who knows; come fall, you might be craving late-night hummus and carrots instead of nacho tots from the Flying Bison!
Sources:
http://www.cosmopolitan.com/advice/health/beach-body#slide-3