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 5
Tips for Getting in Shape
Get in Shape
| Aerobic Exercise |
Walking | Strength
Training | 5 Quick Tips
 Dear Dr. Suzy,
Q. Do you have any
quick tips for getting in swimsuit shape this summer?
I need all the help I can get!
A.
Good news.
Summer is the perfect time of
year to move your health and fitness goals closer to the top of your priority
list and to take the steps necessary to obtain a body that is both healthy on
the inside and strong and physically fit on the outside. If you have been
putting off taking care of yourself all year, this summer is the time to finally
get serious about achieving your physical fitness goals. Listed below are five
helpful tips that will help you get the ball rolling and maintain a healthy
momentum.
 Try something new. Now
that the weather is warmer and the days are longer, why not add an exciting new
outdoor activity or sport, such as inline skating, mountain biking, tennis,
basketball, surfing, or climbing to your exercise program? With all of the
options available, there is no excuse for allowing yourself to become stuck in a
comfortable rut this summer. Use your imagination. Buy a new pair of walking
shoes or dust off your bike and explore uncharted territory. Join a softball
team or running club. If there is no club in your area, start one. My husband
and I once started a popular rollerblading club and had a wonderful time meeting
new people while getting in better shape.
Engaging in several different types of sports, exercises, and activities on a
regular basis (sometimes defined as cross training) can add excitement and
variety to your exercise program. Cross training also increases the odds that
you will be working different muscle groups and varying the amount of aerobic
and anaerobic exercise that you obtain on a regular basis. Significantly
increasing your level of physical activity not only improves the efficiency of
your cardiovascular system, but also increases muscle tone and metabolic rate,
making it easier for your body to burn fat, even while you sleep!
 Clean up your diet and clean out your
pantry. Start taking time to read food labels and increase your nutritional
awareness by becoming better informed. Throw away the items that you
instinctively know are your biggest downfall and start with a fresh, clean
slate. Cutting out junk food, fried foods, and simple sugars can make a
considerable difference in your energy level and in the way that you feel about
your body at the beach this summer. Be especially cautious of products that are
high in trans fats and saturated fat. Not only do saturated fats raise your total blood
cholesterol, but there is also a link between diets high in saturated fat and
the incidence of certain types of cancer, most notably colon, breast, and
prostate cancers.
 Eat
higher quality foods. Concentrate on eating food for the nutritional value
and not simply for the taste. Take a trip to the health food store and try
something different. Experiment with new healthy recipes and ask friends for
fat reducing tips. Increase your consumption of antioxidant-rich vegetables,
legumes, and whole grains by frequently cooking a big pot of healthy vegetable
soup. Get a vegetable steamer and put it to good use. Put your fresh fruits
and veggies out where you can see them. Cut up raw, nutrient filled foods such
as carrots, cauliflower, broccoli, and celery and snack on them during the day
or take them to work with you.
Make it a high priority to
drink at least eight glasses of water a day in order to provide your body with a
clean internal environment and prevent dehydration. This is especially
important during the hot summer months. Don’t wait until you are thirsty to
drink water because thirst is your body’s way of letting you know that you are
already starting to dehydrate. Be aware that caffeine and alcohol can also have
a dehydrating effect on your body as well.
 Pair strength training with
cardiovascular exercise. Combining weight training with aerobic exercise
doubles the chances that you will lose bodyfat and gain more lean muscle mass
this summer. Try to really concentrate and focus on using correct form while
strength training with weights. It’s much more important to use proper, safe
form than it is to try to lift as much weight as possible. If your goal is to
add more muscle mass, use heavier weight and fewer repetitions (around 8 reps).
To increase definition of the muscles, use lighter weight and higher reps
(10-12). Also, keep in mind that at least 20 minutes of uninterrupted
cardiovascular exercise is necessary to begin burning fat as your primary source
of fuel.
 Go for it! Push your exercise
and athletic boundaries further by signing up for an event or race that you have
never participated in before. Last summer, around my 41st birthday,
I competed in my first triathlon as part of a team and found that it was much
more fun and less intimidating that I had imagined. So what if you don’t finish
first or if your time is slow? Setting a new goal for yourself gives you
something specific to work toward and leaves you with a lasting sense of
accomplishment. You might be surprised by just how much you can achieve when
you set your mind to it.
This
is your summer to feel healthier, happier, and stronger. Go for it!
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