The Swimsuit-Ready Guide

By Carlos Alberto Rivas, M.S., C.S.C.S.

If you can't fathom the thought of being seen in public in a bathing suit or if you can't stand looking at yourself naked in the mirror - you're not alone. With warm weather around the corner, now is the time to focus on your swimsuit-ready body. Over the last 12 years of training the public, I have discovered the top four secrets for a great-looking body. Be aware - hard work is required. Actually the words that come to mind are commitment, discipline and relentless preparation. So what are the top four secrets you ask? Here they are:

SECRET # 1: PROPER EATING HABITS

Get out of the breakfast, lunch and dinner routine and eat six times a day. Your metabolism works best when it is being fed a steady stream of high-quality fuel. Our trainers recommend that you eat 90 percent of your calories from vegetables, fruits, whole-grain products, lean meats and non-fat dairy products. Brenna Tomlinson, a personal trainer at Baptist East Milestone Wellness Center, says that it is essential to eat every two to three hours to keep your metabolism burning fat. Skipping meals and cutting calories will not improve your appearance: it will hinder your fat-burning ability. Remember, the less often you eat the more likely your body will hoard fat.

SECRET #2: PROPER HYDRATION

Studies show that most of the population is under hydrated. Most of us are not getting the recommended 64 oz. of water a day needed to function at full capacity. Do you often wonder why it is that you are prone to headaches and feelings of lethargy? Maybe you should start measuring your water intake. It is a known fact the most of us awaken dehydrated due to the natural perspiration that happens while we sleep. Do you wonder why you are tired? It is not due to the lack of caffeine, but rather to the lack of water. Water to me is the number one anti-aging substance - just look at your plants or your flowers when you do not water them. Remember, if you are properly hydrated you will be less likely to skip your workouts due to lack of energy.

SECRET #3: CARDOVASCULAR ENDURANCE

To get ready for the beach, you need to do what our trainers call planned activity. You need to incorporate 45-50 minutes of walking, biking, swimming, etc. to accomplish your goal. By the way, 3 days per week is not enough. You need to do planned activity six days per week. Do this for the next three to four months and you will see a significant difference in appearance by July. Fact : one pound of fat equals 3,500 calories; your goal should be to burn 1,500-2,000 calories from doing cardiovascular activity six days per week.

SECRET #4: STRENGTH TRAINING

Strength training is needed so that you can keep the muscle you have and to add another two to three pounds of muscle to give you that toned look at the beach. Adding strength training to your routine will also help you burn more calories throughout the day.

"When designing your strength-training program, make sure to add squats, lunges, and deadlifts to your program," adds Tomlinson. These movements are efficient at training big muscle groups in those stubborn glute and hip areas. Choose eight-10 exercises that train the major muscle groups. Perform 12-15 repetitions of two to three sets per exercise every other day. Do this for the next three to four months and you will be ready by the time that Fourth of July party rolls around.

THE BOTTOM LINE

Attaining the body you've always wanted is possible. With some planning, direction and a vision created by you and your trainer, a better-looking physique can be attainable. However, it is not just about having a terrific body: it is about achieving your full potential, physically and mentally. By following the secrets described above, you will be empowered by your newfound confidence, knowing that you radiate health and vitality. You will feel renewed and ready to meet whatever challenges may come your way. Remember, if you don't have control over you body, you don't have control over your life.

Carlos Alberto Rivas, M.S., C.S.C.S., is the fitness/personal training director at the Baptist East/Milestone Wellness Center. Carlos has a master's degree in exercise physiology and has over 10,000 hours of personal training experience. He is also a member of Kentuckiana HealthFitness magazine's editorial advisory board. Carlos can be reached at 502-896-3900, ext.142.