This time of year, we start to realize the impending swimsuit season and start doing anything to get in shape for the summer. Fad diets will lie and promise you the world, and plethora of workout programs just make us even more confused and indecisive about what how to get that dream bod. That’s why we’ve combined a few workout and nutrition tips that are simple yet effective enough to provide results, so you can reach summer fitness goals in time for swimsuit season!
It’s important to drink water, not only to keep yourself hydrated but also to keep your nutrition in check.
Water helps flush toxins whether you’re sweating it all out at the gym or while you’re out and about. If you really want to make a difference, try 16 cups. That’s one gallon of water! Although that seems like a lot, it will help reduce calorie intake by making you feel fuller after meals. Water also helps the liver metabolize body fat, therefore H2O tremendously supports weight loss. In addition, drinking water will give your skin a healthy glow that celebrities and models swear by.
Pro tip: add lemon! Lemon has belly fat – fighting properties and so, it is recommended to drink water with lemon in the morning and at night. Lemon juice also boosts your metabolic rate according to nutritionist Shannon Kadlovsk- win!
Eat Carbs in the Day
Unless your schedule consists of nightly workout sessions, carbohydrate consumption should be limited in the evening to prevent weight gain. This is because your body simply stores any unused carbs as fat, so that they can be used as fuel when you exercise in the future.
It is recommended to eat carbs before and after your workout, since carbohydrates provide fuel that you need when you’re about to sweat it all out. They will also be stored for energy and replenishment post-workout rather than being converted to body fat. So if you really want to grub on some healthy carbs such as oatmeal or wheat toast, they are best to save for breakfast or an early lunch.
Have Protein With Each Meal
Protein is vital when it comes to nutrition because it helps you maintain a healthy weight. This is the macronutrient that helps fast recovery after a workout, builds lean muscle and helps you stay full longer. Carbohydrates are also a macronutrients along with fats- so these three items essentially have the same purpose. Fortunately, protein comes in a variety of delicious food items such as fish, lean meat, eggs, and milk. If you’re running short on time and need something fast that also tastes good, try a protein shake or protein bar.
To choose a quality shake or bar, compare the protein to sugar content. If there’s more sugar than protein, then most likely that shake or bar will do more harm than good. Go for less than 10 grams of sugar and at least more than 10 grams of protein. Also, check the ingredients list of the bar and stick to a smaller ingredient list. If the ingredient list is lengthy, then the product is probably filled with stuff you don’t want in your body.
It’s important to be mindful of consuming too much protein without any physical activity, as this can cause weight gain (see next tip).
Control Your Portions
Portion control is incredibly important to any diet and exercise plan. You know what they say-eat five times a day in order to keep your metabolism going. But that doesn’t mean you need to eat five full meals a day. Rather, try to squeeze a few snacks in between meals; ideally one snack between breakfast and lunch and another between lunch and dinner. When energy fuel is frequently provided throughout the day, your metabolism remains in constant activity and therefore speeds up! Eating too big of a portion contributes to weight gain because you’re simply eating more than your system will need.
You might be wondering why you haven’t lost any weight even though you’re eating really healthy. Perhaps it’s because you’re eating portions bigger than your daily energy requirement. Unfortunately, an increase in physical activity also increases our appetite as the body attempts to regain lost energy. Therefore, portion control of protein-rich foods is key to seeing desired results from exercise programs or routines.
It is important to not only count overall calories for portion control, but also the rest of your nutrition including carbohydrates and protein. When you count consumed calories, you’re better able to make food decision throughout the day. For example, when you’ve got an Italian night with your friends, you can plan ahead and make sure to eat light and clean prior to your carb-filled night out. If you really want to work for it, try squeezing in a good cardio workout prior.
Try a calorie counting app such as MyFitnessPal to determine your daily calorie intake according to your goal and start seeing results!
Nutrition is the most important element when it comes to losing weight and getting fit. Along with an exercise plan, a disciplined and healthy diet will get you bikini ready in no time!
High Intensity Interval workouts, or HIIT, are extremely beneficial if you want to burn fat and they only take about half an hour to complete! When you’re doing HIIT training, you’re not only losing body fat but also gaining muscle- which burns fat even at rest. In addition, these exercises shock the body into weight loss because they throw a curve ball. As you stick to your ordinary exercises, your body gets adjusted and requires less and less energy to complete the training. Throwing a few HIIT days will require your body to give it all it’s got- which will burn some major fat stores. Therefore, HIIT is especially effective if you have stuck to a steady exercise routine such as cardio or weigh lifting.
Fortunately, there’s plenty of HIIT workouts online which you can watch from home and complete on your own time. These are especially useful when you only have 15-30 minutes to exercise, because HIIT makes every minute count. Make sure to follow the nutrition tips to see what to consume before and after your workout, as these tend to be more physically demanding and require some serious energy fuel!
Although cardio is a popular route when trying to lose weight, it can actually be detrimental to weigh loss goals. Referring back to HIIT training which builds muscle, doing cardio often can actually result in muscle loss. Therefore, it’s important to mix up your workouts from cardio to strength training in order to keep your body guessing and see real results.
Another trick to smart cardio is practicing portion control, since increased cardio comes with an even more increased appetite. Many people find that they are either plateauing or gaining weight after the start of a cardio exercise plan. The culprit here is an ever-growing appetite- a message your body is sending in hopes of replenishing lost fuel stores. Portion control is important to keep calorie intake at bay, as well as a balanced program that incorporates muscle-building exercises.
With these simple and effective nutrition and workout tips, we hope you’ll be able to achieve your dream bikini body in an easier way. These tips can easily be applied to your current diet or if you’re just starting. We wish you luck on your journey and don’t forget to stop by ForEnvy’s endless collection of bikinis to celebrate awesome results!