What’s the quickest way to burn calories?
High energy cardiovascular exercise is perfect for not just burning calories while you perform the exercises, but also for hours afterward, too. HiiT workouts (High Intensity Interval Training) gets the heart rate up right away, but it also keeps the metabolism revved for the rest of the day, no matter what you are doing. This is truly the quickest way to burn fat and calories, along with sculpting.
Please don't forget to eat enough to keep your body performing at its best.
How can I sculpt my arms, abs and legs for summer?
You cannot get that bikini body without strength training. Not only does muscle take up less room on the body (i.e. a smaller dress size), but it also burns more calories, all day long, than fat does.
You will want to do the following moves, 12 reps per set, starting with one set and working up to three sets as you get stronger.
For abs: Do regular crunches, planks and bicycle crunches to really work the entire core section. For the plank, start by holding it for just 10 seconds, and work your way up to a minute. Once you have mastered the regular plank, add in side planks. These will get your abs working hard.
For arms: Do sets of push-ups, tricep dips off of a chair or step, and moves with a resistance band. A resistance band is a great piece of equipment: it's versatile, travels well, takes up little space, is cheap to purchase and gets the job done. When you work against rubber resistance, you are using your entire body weight, making your muscles work. Try the resistance band for bicep curls, tricep kickbacks, shoulder presses and more.
For the lower body: Do sets of squats, squat jumps (without weights), lunges, plié or sumo squats, deadlifts and step ups. If you have a step, like those used in step aerobics, simply add a riser or two, grab two hand weights (or start with no weight if you are new to weight training) and step up and down. This really works the glutes.
What foods should I cut back on?
And finally, no routine is going to get your body ready for summer without a good clean eating plan. 70% of the body is 'made' in the kitchen. Toss the processed foods, the sugary snacks and the simple carbs. Try eating clean, which means just shopping the outer perimeter of the store. Shop for items that do not have nutrition information (that means they just have one ingredient, like fruits, vegetables, meats, eggs and so forth).
Cook your own meals instead of eating out, and you’ll quickly notice a change in the way you look and feel.
Have more questions about how you can get your body in shape for summer? Contact Ralph Roberts, a nationally certified personal trainer in Amarillo who will help you get the results you want. He will guide you on making the right health decisions so you can not just lose weight and get in shape, but also make a lasting lifestyle change.