In order to shape up in a hurry, here's my six-step spring break shape-up plan:
1. Cut down on calories - Losing weight and getting more trim comes down to burning more calories than you consume.
2. Get on an exercise program - Reduce the number of calories you take in and get on an exercise program immediately if you're not on one already.
3. Eat a healthy diet - The types of calories you take in are just as important as your exercise plan.
Take some time to plan a smart, healthy diet and stick to it. Most people who are slightly overweight, or very overweight, can lose 5-10 pounds quickly by simply cutting out empty calories such as soda pop, desserts and white breads and pastas.
Instead, eat natural foods such as fruits and vegetables and whole grain breads and pasta.
4. Eat smaller meals - Instead of eating one or two big meals, space out your meals throughout the day by eating smaller meals. Have healthy snacks such as fruit, carrot sticks and peanut butter sandwiches on hand.
5. Drink lots of water - Water makes up 60 percent of a person's body weight on average and is crucial to healthy functioning of every system in the body.
Even mild dehydration can drain a person's energy and make them feel tired. The Institute of Medicine recommends an average male should drink approximately 3 liters of water a day (about 13 cups), while a female should drink 2.2 liters (nine cups).
This counts any beverage that has water in it, but it's better to drink pure water instead of sugary drinks. Drinking a lot of water will also help you feel fuller and eat less. This is trick No. 1 for models who are trying to stay trim.
6. Perform interval cardio exercises - When exercising, the best way to get a beach body is to perform lots of cardio exercise.
More specifically, do interval workouts when you run on the treadmill or outside, or ride a bike or elliptical machine. Instead of trudging along at the same easy pace for 20 or 30 minutes, when interval training you should exercise near peak level for three minutes, then back off to a moderate pace for one minute, and go hard for the next three minutes.
Repeat this process for 20 minutes or so for an incredible workout. You'll get more benefit in less time. Follow these tips and within a few weeks or a month you'll notice the difference - and feel a lot more confident on the beach or at the swimming pool.
Find all your home fitness equipment needs at AtHomeFitness.com, including Treadmills, Ellipticals, Exercise Bikes, Free Weights and more.
Aaron Dorksen, sports editor of The Daily Record in Wooster, Ohio, has won numerous Associated Press state and national awards. He was voted Ohio AP sports writer of the year in 2006. Dorksen was a scholastic multi-sport athlete and is still a competitive slowpitch softball player, while also remaining an avid weightlifter, cyclist and runner.
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