49 Summer Fitness Tips

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With us just in the beginning of summer – there is plenty of time still to get comfortable in any of the swimming suits you choose.  Here are 49 fast tips to a Summer Ready Bathing Suit Body!

  1. You can never out exercise a bad diet. Start eating whole foods and stay away from junk now.
  2. Then eating out make sure you ask the waiter to fill up your plate with two servings of veggies rather than the mandatory carb that comes along with it.
  3. Always write down goals for yourself. Don’t type them. Write them.
  4. Make sure those goals are so out of this world that everyone will be looking at you like you are crazy. Shoot for the stars and you’ll end up in the clouds. It’s so cliche but true.
  5. Take a before picture of yourself. Front, side and back.
  6. Drink water. A dehydrated body will not lose fat.
  7. To burn the most fat in the least amount of time 99% of the time do full body circuit training workouts with little to no rest in between.
  8. Don’t bring a cell phone with you to workout.
  9. Don’t take fat loss advice from someone that doesn’t look like they practice what they preach.
  10. 90% of personal trainers suck. Before investing in one research them out and make sure they have testimonials so they have a proven track record of getting results.
  11. You will end up living up to the expectations of everyone else around you. Put yourself in the company of people who have achieved what you already want to achieve.
  12. There is no one perfect fat loss program.
  13. There are only a few fat loss principles.
  14. If you screw up (which you will eventually do) don’t beat yourself up for slipping up. Focus on the solution rather than the problem.
  15. Thoughts equal things. Focus on what you want ie. Flat stomach, toned thighs etc.. rather than what you don’t want ie. “I don’t want to get fat”, “I don’t want to eat badly” etc..
  16. Always measure yourself every single month to see if you are making progress. Most important measurements is your Body Fat.
  17. Have less than 10 seconds rest time between sets for a circuit.. The less rest you have in-between sets the more your body turns into a fat burning machine. A simple suggestion would be, aim for doing 5 exercises 1 minute each exercise done 4x over. Example: Squat, Pushups, Lunges, Back Rows, Knee high sprints would be a sample circuit.
  18. Always aim for the “Afterburn effect”. Afterburn happens when you end a day of exercise but an hour later you are still sweating from the workout. This is your metabolism on FIRE. This is done through different forms of circuit training.
  19. Buy clothing that is a size or two down from what you normally wear. Make it your goal to fit into that piece of clothing in two months.
  20. Fitness classes (Step classes, fake weight classes, tae-bo, Zumba classes, etc…) are fun but ineffective at helping you burn fat and achieve the body you want to achieve. Avoid them at all costs.
  21. Yoga is awesome for developing an injury resistant body but horrible for fat loss. An average yoga class burns 130 calories. Sweeping your floor burns 130 calories.
  22. Doing exercise with a friend is the best way to stick to a workout program. Just make sure you workout and not talk to each other for hours not getting anything done.
  23. If you do exercise with a friend, make sure they are AS SERIOUS AS YOU ARE in terms of achieving your goals. Which leads to…
  24. If you can have a full out conversation when working out….you are NOT WORKING OUT HARD ENOUGH.
  25. Always make sure your exercise program is constantly changing in some form of fashion to never let your body plateau. This means changing your intensity and adding more weight or doing more reps.
  26. Don’t do long boring cardio. Do interval training.
  27. Always take a post workout protein shake after a workout. This will boost your metabolism and increase the effectiveness of the workout.
  28. Always aim for protein at every single meal and snack.
  29. Aim for 3-6 meals spread apart every 2-3 hours every day.
  30. Always take a fish oil supplement and a multivitamin at least once every day.
  31. Always seek a coach or a mentor to help you achieve your goals especially in areas you are weak in.
  32. Adopt a long term mindset when trying to achieve a goal. Nothing happens overnight. We live in an instant gratification society where we wants things done FAST. The truth is it took us “X” number of years to develop the body we have. It won’t take as long to lose it but you have to be patient if you don’t see anything happen in a couple of weeks or even months. Keep at it and don’t quit.
  33. Stop rationalizing. We rationalize and lie to ourselves to soften the blow. We gotta be radically honest with ourselves and push for the solution.
  34. It takes more energy to be positive than negative, to be optimistic than to be pessimistic. Choose to consciously be optimistic and positive and you will attract more good things in life to you. This sounds a little esoteric but it’s a universal law just like gravity.
  35. Make sure you have one day a week (if you are eating right) to do/eat whatever the hell it is you want.
  36. Always look for ways to stay active while doing something that is fun for you.
  37. Always find a local fitness professional to work with.
  38. Stay outside of your comfort zone as much as you can. Doing uncomfortable things will result in more confidence, more growth as a human being and more skills.  Never whine or complain….EVER. The more you whine or complain about a situation the more that situation will get worse. It never helps. Plus no one wants to hear about it.
  39. Intensity EQUALS results.
  40. Get away from using machines at the gym. Use your body weight, free weights, kettle bells elastic bands…use them ALL! But don’t use the machines. They just absolutely suck at fat loss.
  41. Always aim to get 7-8 hours of sleep a day.
  42. Have only ONE GOAL and stick to it. Don’t have a goal to lose 10 pounds and win a marathon. Confucius says, “Man who chases two rabbits, ends up with none”. Have one goal and laser focus on it until you achieve it.
  43. Keep a nutrition journal to keep track of your eating habits.
  44. The best Ab exercise is pushing yourself away from the dinner table.
  45. Understand that there are three kinds of business in life. Your business, other peoples and life’s business. Your business is your thoughts and actions. Other peoples business is their thoughts and actions. Life’s business are things like the weather and the traffic. Focus only on YOUR business, because it’s the only thing that matters, the other stuff you can’t control so don’t worry about it.
  46. Only do things for yourself not because someone else wanted you to. Ride your own race and compare your results only to yourself.
  47. Always take acti
    on but don’t be attached to the outcome.
  48. When working out for fat loss stick with compound exercises that hit multiple muscle groups such as squats, pushups and lunges.
  49. Bonus) It may sound totally cliche but we only get one chance at this thing called life. Enjoy the summer as much as possible and don’t take anything too seriously ?

Those are the 49 I would recommend to pick 5 of them right now and start applying them to your life and body.

Changing your body doesn’t take that long and it doesn’t have to be super hard.
Just focus on your goals, persevere and you’ll get to where you need to be in no time.

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