Once again the warm weather is coming back. To some the return of the warm weather signifies, cook outs, parties and time at the beach. For others the return of the warm weather signifies full panic mode. This panic mode is caused by the fact that they do not have their “summer” bodies yet. Warm weather often means “less clothing and more showing”. If you are one of those in panic mode, there are a few things you can do to help speed up the process of getting that “summer” body.
Drink Like a Fish
I’m not talking Pina Colada and ice cold buds, but rather good old fashion water. Water is vital to our survival. Surprisingly though, most people walk around in a constant state of dehydration and don’t even realize it. If shedding some pounds and dropping body fat is your goal, then you must drink water. Water removes toxins from the body, boosts our metabolism, and hydrates and replenishes our bodies. Without water none of these processes would be possible making leaning out a very difficult process for our bodies. If you are not drinking plenty of water daily then you should aim to drink .5 oz of water per pound of body weight. For example, if you weighed 128 pounds, them your goal would be to drink at least 64 oz. of water daily. If you already are a pretty consistent water drinker, than your goal should be .7 oz of your body weight.
Lift Hard Heavy and Often
No form of exercise does a better job of giving your body shape and structure than weight lifting. Your summer body goal should use weights as its muscle builder and cardio burner. To really work the body you should be using big compound exercises. Exercises like squats, deadlifts, bench pressing, shoulder pressing, or some form of overhead pressing are all good choices. Compound exercises use more muscles overall so you do more work and use more energy performing them. If building muscle and getting shredded at the same time is your goal you will need to perform these compound movements in a certain manner.
The most important thing is to train these movements relatively heavy. This is going to be what creates the stress to help bring muscle growth. The next important factor is to train these movements in a higher rep range. You want to do these movements in a rep range of 12-15 for upper body lifts and 15-20 in lower body lifts. The higher reps is what will create a cardio like effect. You should perform this type of training 4 times a week alternating between upper body days and lower body days.
Get In A Vegetative State
The importance of vegetables in a diet is often under-utilized . Vegetables are very calorie dense so you can eat a ton of them and not worry about overeating. Because vegetables are so calorie dense you can never eat enough of them that it would hurt a person caloric wise. Vegetables provide tons of natural vitamins and minerals. Not only will these vitamins and minerals keep the body functioning optimally and efficiently but will also give a metabolic boost. This metabolic boost will make is much easier to burn unwanted body fat. Aim for three to four servings of vegetables daily.
Find Ab-Solution In The Kitchen
A huge misconception when trying to get those summer abs, is when people are doing tons and tons of ab work in the hope of that summer six pack showing through. While some ab work is important and crucial for a nicely developed stomach, the best thing you can do for your abs to become visible is to pay strict attention to their diet. No matter how much abdominal exercising someone does, if their diet is not spot on they will not see their hard work.
To bring out those abs quicker, focus on a diet high in protein, high in vegetables, and a moderate amount of healthy fats.
By concentrating on the diet, you will see your abs quicker than if you were to focus on direct abdominal exercises.