By Carlos Alberto Rivas, MS, CSCS
If you can't fathom the thought of being seen in public in a bathing suit, you're not alone.
Over the last 12 years of training the public, I have discovered the top four secrets for a great looking body. Be aware though — 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. Eat five to 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. Studies show that it is essential to eat every two-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 ounces 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 it is that 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: Cardiovascular 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, three days per week is not enough, you need to do planned activity six days per week. Do this for the next three-four months and you will see a significant difference in appearance. Fact: 1 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 2-3 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 through out the day! Brenna Tomlinson, a Baptist East Milestone Personal Trainer, says, “When designing your strength training program, make sure to add squats, lunges, and deadlifts to your program.” 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-three sets per exercise every other day.
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.
