Get Lean For Summer
We are one month away from the start of summer so you’ve got 4 weeks to ramp it up and get lean for summer. Here’s 7 Quick-Fix Hacks for really toning up right in time for the beach.
Purchase a 32 ounce hydro-flask and try to drink 3-4 of them per day filled with water. If you really want to lean up, get strict with your water intake.
Lean happens in the kitchen.
Try the following. Consume 500 calories for breakfast, a 150 calorie snack, 500 calories for lunch, a 150 calorie snack and 500 calories for breakfast to account for a 1800 daily caloric intake. Adjust up or down based on your daily caloric expenditure and your goals. Measure and track your food consumption to make sure you aren’t slipping in excessive calories without even realizing. Distribute those calories throughout the day making sure you are consuming all macro-nutrients including lean protein (20-30 grams per meal), quality carbs like fruits, veggies, oatmeal, brown rice, quinoa, sweet potatoes and healthy fats (20-30% of your daily caloric intake). Get strict and disciplined with your nutrition and you’ll lean up quickly.
Lift something heavy.
If you really want to tone up, you need to develop some extra muscle. Increase your frequency and volume of strength training.
Purchase an activity tracker.
Invest in an Apple Watch, a FitBit or a Garmin. Track your workout intensity and make sure you are training in the right zones and conditioning all energy systems. Sometimes you’ll go long and easy and other times you’ll go short and hard. A heart rate monitor will make sure you working out at the right intensity to maximize your results and can help you track your daily caloric expenditure. Set daily goals of expending at least 600 calories per day. Taking a more scientific approach to your cardio can get you in great shape and really help you lean up.
Try something hard.
Find a race or a challenge of some sort scheduled for one month from now. Maybe it’s a triathlon, a 10K. an obstacle challenge or a CrossFit competition. Register and that will put purpose to your workouts and cause you to work harder and be more consistent with your workouts and nutrition.
Sleep to shred.
Lack of sleep has been associated with weight gain so make sure you focus on getting at least 7-9 hours of sleep each night. If you struggle with sleep, try keeping your room cooler, reading before bed and/or turning off electronics 30-60 minutes before your bedtime.
Minimize sugar, alcohol and salt.
If you want to lean up, you’ll need to reduce high calorie, nutrient poor foods so reduce alcohol, processed foods, sugar (naturally occurring sugars are fine) and reduce the number of times you eat out. When you’re not preparing your food, it’s very easy to consume excess calories without even knowing it.
Try these tips for a month and you’ll be impressed to the changes in your body composition.
Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started. Contact 360.574.7292 for more details.
Yours in health & fitness,
Join us for the 38th Annual PDX Triathlon Festival at Blue Lake park and kick off the summer racing season. It is a scenic, flat and fast course with Super Sprint/My 1st Tri, Sprint & Olympic Distances & a FREE KIDS Tri too!
June 1st & 2nd – Portland, OR