Now that swimsuit season is here, many people are hitting the beach during the hot summer days. However, some of you may be thinking: my body is not swimsuit ready! You thought you would have achieved that goal by now with the fad diets and pills you tried that “promised” quick fixes. Luckily, there is still hope.
“The only way to get your body bikini ready for summer is by eating less and exercising more,” says personal trainer Ahmed Zakarti.
He added that the easiest way to incorporate a fitness plan into your busy lifestyle might be to simply to get out of bed half an hour earlier in the morning and spring into action before heading off to work.
“It's the best way to start your day and will leave you feeling energized, focused and confident,” he said. “If you can find a little more time, a gym visit would be even better, enabling the use of free weights, which offer a really effective way to increase muscle tone and lose excess weight. Whichever you are able to commit to, 30 minutes of exercise and a shower is all the time you need every day to start seeing big improvements.”
He added that if you can’t manage 30 minutes, 15 minutes is still better than nothing. “You will find you able to fit more into this time as your fitness levels improve,” said Zakarti.
His advice for this summer is to take the road less traveled. “I recommend you go hiking and climbing, as they burn tons of calories and can help boost your metabolism. You also have two choices: either do it in the gym or, even better, take it to the outside world.”
Most importantly, Zakarti recommends that you get rid of inflexible foods from your diet. “Try to skip the breads, potatoes, rice, sugar and fat, as these kinds of food can make you look and feel overstuffed. Replace them with green, leafy vegetables like spinach, lettuce, kale and arugula. Also, eat lean protein like eggs, chicken and fish,” he said.
According to trainer, 50 percent of your daily food intake should be fruits and vegetables. “Every time you sit down to a meal, look at your plate and make sure it is 50 percent vegetables. In addition, boost your metabolism by eating every two hours from the time you get up in the morning until 6 p.m. but don’t eat later than 6 p.m. each evening,” he explained.
A highly balanced diet is to be taken seriously on a daily basis. “Lots of water intake is essential, because when you workout, you loose water, so you need to compensate. Focus on energy-giving foods like meat, milk and eggs in reasonable amounts. Furthermore, calories need to be burned during intense training,” said Zakarti.
According to Zakarti, changing your exercise routine can help you stay interested and motivated. “Try to change your workout routine every five to six weeks by adding new exercise routines and elements so that you don’t get bored. For example, instead of jogging, go hiking. Also, add resistance training to your workout to make you lean and sculpt in addition to cardio, which boosts your metabolism and helps in losing weight.
Which exercises will give the best results? If you are limited to a workout at home, rotate a combination of push-ups, crunches, lunges and squats and increase reps as appropriate, in order to keep pushing yourself. When possible, invest in some free weights and incorporate them into your home exercise routine.
If you are able to get to the gym, it is a great idea to have a gym plan drawn up that specifies areas you particularly want to work on. A trained gym instructor will be able to help you to get the most from your workout and can show you how to use weights safely and effectively.
Weight loss supplements are also a good option with your diet, says Zakarti. “When taken as directed and in conjunction with dieting and regular exercise, a weight loss supplement might be what you need to lost the first couple of pounds and get the motivation you need — just make sure to consult with your doctor or dietitian when starting a new supplement,” he explained.
Last but not least, Zakarti says that mental control is the most important part of the diet. “Don't let self-doubt take over your improvement. Keep going on the right path no matter what. If you fall off the wagon and did not work out one day or ate the wrong food, don't worry about it — just get right back on track the next day. Never let yourself fall out of your new habits for more than three days. Start today and don't give up until you have the body you have always wanted,” he says.
“The only way to get your body bikini ready for summer is by eating less and exercising more,” says personal trainer Ahmed Zakarti.
He added that the easiest way to incorporate a fitness plan into your busy lifestyle might be to simply to get out of bed half an hour earlier in the morning and spring into action before heading off to work.
“It's the best way to start your day and will leave you feeling energized, focused and confident,” he said. “If you can find a little more time, a gym visit would be even better, enabling the use of free weights, which offer a really effective way to increase muscle tone and lose excess weight. Whichever you are able to commit to, 30 minutes of exercise and a shower is all the time you need every day to start seeing big improvements.”
He added that if you can’t manage 30 minutes, 15 minutes is still better than nothing. “You will find you able to fit more into this time as your fitness levels improve,” said Zakarti.
His advice for this summer is to take the road less traveled. “I recommend you go hiking and climbing, as they burn tons of calories and can help boost your metabolism. You also have two choices: either do it in the gym or, even better, take it to the outside world.”
Most importantly, Zakarti recommends that you get rid of inflexible foods from your diet. “Try to skip the breads, potatoes, rice, sugar and fat, as these kinds of food can make you look and feel overstuffed. Replace them with green, leafy vegetables like spinach, lettuce, kale and arugula. Also, eat lean protein like eggs, chicken and fish,” he said.
According to trainer, 50 percent of your daily food intake should be fruits and vegetables. “Every time you sit down to a meal, look at your plate and make sure it is 50 percent vegetables. In addition, boost your metabolism by eating every two hours from the time you get up in the morning until 6 p.m. but don’t eat later than 6 p.m. each evening,” he explained.
A highly balanced diet is to be taken seriously on a daily basis. “Lots of water intake is essential, because when you workout, you loose water, so you need to compensate. Focus on energy-giving foods like meat, milk and eggs in reasonable amounts. Furthermore, calories need to be burned during intense training,” said Zakarti.
According to Zakarti, changing your exercise routine can help you stay interested and motivated. “Try to change your workout routine every five to six weeks by adding new exercise routines and elements so that you don’t get bored. For example, instead of jogging, go hiking. Also, add resistance training to your workout to make you lean and sculpt in addition to cardio, which boosts your metabolism and helps in losing weight.
Which exercises will give the best results? If you are limited to a workout at home, rotate a combination of push-ups, crunches, lunges and squats and increase reps as appropriate, in order to keep pushing yourself. When possible, invest in some free weights and incorporate them into your home exercise routine.
If you are able to get to the gym, it is a great idea to have a gym plan drawn up that specifies areas you particularly want to work on. A trained gym instructor will be able to help you to get the most from your workout and can show you how to use weights safely and effectively.
Weight loss supplements are also a good option with your diet, says Zakarti. “When taken as directed and in conjunction with dieting and regular exercise, a weight loss supplement might be what you need to lost the first couple of pounds and get the motivation you need — just make sure to consult with your doctor or dietitian when starting a new supplement,” he explained.
Last but not least, Zakarti says that mental control is the most important part of the diet. “Don't let self-doubt take over your improvement. Keep going on the right path no matter what. If you fall off the wagon and did not work out one day or ate the wrong food, don't worry about it — just get right back on track the next day. Never let yourself fall out of your new habits for more than three days. Start today and don't give up until you have the body you have always wanted,” he says.
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