Winter drags on and on, but then all of a sudden summer is around the corner and you realize you need to get in shape fast to wear that bikini. So, how do you get a summer body in just one month? There are several things that you can do to get your body toned and slimmed in a month, as long as you are committed to achieving your goals.
Commit to Change
The first thing that you must do to get that summer body is to commit to making the changes necessary to get it. You can’t just wish your body into shape; you must devote the time and be ready to sacrifice to achieve the results you want. Lack of committment is probably the biggest reason women fail to reach their weight loss goals. If you have the motivation and the committment, you have already cleared the biggest hurdle to getting your body in shape for summer.
Of course no shape-up plan is complete without some type of exercise program. The amount and kinds of exercise you must do will vary depending on your weight loss goals, but cardio and toning need to be part of every plan. To determine how much cardio you need, you must first determine how much weight you want to lose. There are 3,500 calories in a pound, so for each pound you want to lose, you will need to burn 3,500 calories. The type of cardio isn’t exactly important, but high impact will burn more calories faster, so if you only have a month to burn the fat – choose high impact. Spinning, step aerobics, running and swimming are all excellent choices to burn fat. To maximize your fat burning, be sure to cross train, doing at least two different cardio activities each week. Cardio should be performed at least 3 times a week for 45 – 60 minutes each session.
Toning is the second part of the body shape puzzle. As you burn the fat, you must add toning exercises to build the muscle. Toning exercises involve using your body weight or stationary weights to work a muscle, which will give it a sculptured look. These exercises should not be done on consecutive days because you want to give your body time to repair itself between work-outs. Work on your problem areas 3 – 5 times per week for 20 – 30 minutes. Squats are great for legs and butts; push-ups will tone your arms, back, shoulders and chest; and crunches will get those abs tightened and toned.
Diet is the four letter word that every woman hates, but it must be done to get the summer body you desire. There are dozens and dozens of fad diets to choose from, but the bottom line is this: weight loss occurs when you burn more calories than you take in, regardless of which diet you choose. The best advice is to eat healthy, well balanced meals to keep your energy level up and your body in top shape to exercise. Starving yourself can actually cause you to gain weight, as your body fights back, so be sure to eat regular meals, but in sensible portions. Fill up on raw foods, and keep the processed foods where they belong – on the shelf in the grocery store.