Summer Shape up Tips

Wether your goal is to shape up faster this summer or stay fit all year around, apply  these tips to look and feel your best!

1. Drink tons of Water and start your day with lemon water.

Hydration is so important. All of your cells soak in water and it helps every part of your body to function effectively, including your metabolism. Starting your day with lemon water helps stimulate your liver – the main detoxing organ in your body. The lemon water provides your body an antioxidant boost, reducing inflammation throughout your digestive tract , helping you reduce the belly bloat.

2. Cut way back on sugars, processed grains and junk food.

You can do this by choosing simple wholesome foods over complex processed foods. Fresh wholesome foods are best for energy and nutrient consumption. Choose foods that are in season and fresh, and eat lean proteins, healthy fats and nutrient filled superfoods instead. Ideally 90 percent of your food is natural, meaning 1 ingredient foods .

3. Do 2-3 full body metabolic workouts a week using heavier weights.

Adding heavier weights into your routine makes you leaner, increases your metabolism and helps you burn more fat.  By lifting heavier weights you release testosterone and growth hormone and burn fat faster.  By doing full- body metabolic workouts, you’ll get to shape up faster! This combination is the most effective to increase your resting metabolic rate, maximize your workout time by burning more calories and boosting fat loss. You’ll see results quicker.

4. Give your Glute muscles a lot of love

Our Glutes are our biggest muscles, but can also be the “laziest” due to spending too much time sitting. Incorporate Glute Activation exercises during your warmups ( like these! ) to ensure your gluteus are working properly during your workouts.  Prioritize exercises compound exercises like Hip Thrusts, Glute Bridges, Clamshells and Sumo Deadlifts. Add mini bands to keep your Glute muscles engaged throughout your workouts. These exercises strengthen and tone your Glutes, hips, back of your legs and help you burn a lot of calories and increase fat loss. You’ll love the results of doing these and feel more confident wearing shorts and bathing suits!

5. Finish your workouts with a bang! Incorporate  workout “finishers”. 

Finishers are incredibly effective in maximizing workouts. These will help give your metabolism an extra boost to burn extra calories and fat for hours after you are done with your workout.

Add the end of your workouts perform a workout finisher. These usually last 2:30-5 minutes. The goal is to max-out intensity and give everything you have left!

6. Dry brush daily for cellulite reduction and smooth skin.
It takes five minutes and it can be added at the beginning of your shower routine. Brushing the body helps stimulate the lymphatic system, increasing circulation, and combating cellulite.

7. Reduce the belly bloat
Reduce bloat by starting the day with a smoothie. This way you’ll give your digestive process a break from getting overloaded with work. Choose steamed vegetables instead of raw veggies or salad since these can be more difficult for the body to digest. Adding other foods like asparagus, green tea, ginger, onions and apple cider vinegar can help you  beat the belly bloat naturally as well!

8. Don’t Neglect Your Sleep!

Sleeping is as important as eating healthy and training smart. When you sleep less than 7 hours , your body gets stressed, and cortisol level are higher, meaning your body accumulates more fat, our metabolism is slower, we get hungrier and you are not contributing to muscle regeneration.

 

 

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