Getting Lean For Summer!

Summer is just around the corner, that is if it hasn't already started for some of you. Whether you admit it or not, men and women worry about  showing a little skin in a swimsuit. So I have compiled a list of tips to help you get lean and toned for that pool party or beach vacation.  Most of them relate to food intake because diet is essential to cutting out the fat. You can't build lean muscle and burn fat by trying to out exercise a poor diet!

1. Eliminate Empty Calories- this means quit the things you know are bad but think won't hurt if you just have a little here and a little there. I.E. daily nightcap (beer, liquor, wine), sweets, late evening snacks, detrimental toppings, etc..

2. Cut Down Sugar Intake- this goes along with sweets as well but you can take in a lot of sugar and you don't even know it. Cereals, juices, cokes, items that say low fat and food toppings are some common culprits.

3. Increase Lean Protein Intake- No brainer here, I'd be surprised if you haven't heard this before. Start adding a little more protein in each meal, this helps burn fat and build lean tissue. Eggs, fish, chicken, lean red meats, turkey and low calorie protein shakes. Meats need to be baked grilled or steamed without added fats and oils.

4. Revamp But Don't Eliminate Carbs- Trying those no carb diets will leave you drained and results will be lost when you get off the diet. Instead eat healthy carbs in smaller portions and eat them earlier in the day for breakfast/lunch instead of late night. Non-flavored oatmeal, brown rice, whole wheat pasta, green vegetables, sweet potatoes. Try to stay off of breads (I know it's hard)

5. Increase Your Cardio Workout- Get your heart pumping, go faster and longer, increase the resistance and incline! Pick your poison. Whatever you like to do for cardio, make it harder on yourself and burn more calories. Run, walk, jump , climb stairs and bleachers, or use the cardio equipment and group exercise classes at your gym. Even increasing the intensity and decreasing the rest time of you weight lifting workouts can increase the heart rate and calorie/fat burn.

If following these diets rules on the fly is hard for you, prepare your foods ahead of time and make small meals with plastic containers. Spread your meals out in smaller proportions every 2-4 hours and drink lots of water! If you think you drink a lot of water drink more. It will flush out sodium and increase your metabolism. Don't forget calories are in drinks as well, except water!