5 Ways to Get Swimsuit-Ready By Summertime

by Dr. Phoenyx Austin

This is the time of year that I like to call, “Damage Control Season.” As far as being bikini ready for Spring Break, I think we all can pretty much agree it’s a bit too late to undo all the damage you’ve done during the winter hibernation months.  Here's the good news though: For those of you feeling a bit insecure about shedding your layers of winter wear once the weather really starts to heat up, you’ve still got just enough time to get things right and tight come summertime. Hate feeling self-conscious and covering up when you're poolside? Ready to strip down to your swimwear and feel totally confident? If you answered YES to any of the above, no worries, I'm here to help you out. Get committed, follow my advice below, and I promise you’ll be able to lose 1 to 2 pounds of body fat a week. And by the time summer hits you’ll look HOT and feel infinitely more confident and sexy in your skin. Now let’s get down to business and review my 5 tips to get yourself swimsuit ready:

 Strength train

  1. If you want to get swimsuit ready in the fastest time possible, this is a must. You’ll want to perform full-body strength training at least three times a week, and as far as specific exercises, skip isolation exercises (like dumbbell curls), and instead perform compound exercises that use many muscle groups at once− such as squats, pushups,  pull-ups, rows, and lunges. Overall, compound exercises will be more efficient at maximizing calorie burn during your workout, will help boost metabolism up to 48 hours after your workout, and will help you develop lean, toned muscles that look sexy in your swimwear.

     

  2. Streamline your cardio sessions

People oftentimes complain that they don’t have enough time to exercise. At the same time, however, when they finally do make it to gym, instead of getting in a good sweat, these same people will jump on a cardio machine like the treadmill or elliptical, put it on the lowest intensity and cruise along while reading a magazine and talking on their cell phones. Guys, this is not the way you want to go about things during Damage Control Season. So first and foremost, you want to start limiting your cardio sessions to 60 minutes or less. Next, you want to maximize those 60 minutes by choosing workouts that provide the most calorie burn for your buck. And hands down, one of the best workouts for this is High Intensity Interval Training (HIIT) because it’ll really blast your heart rate and burn more calories in less time than your traditional steady-state cardio session.

 Extra Fit Tip: Fasted cardio is a very efficient way to tap into fat stores and rev your metabolism. So try doing your cardio first thing in the morning on an empty stomach.

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 Drink ample water

  1. Skimping on water can reduce the effectiveness of your workouts because even mild dehydration can negatively affect exercise performance and fat-burning potential. And here’s another reason to drink ample water: Dehydration can lead to bloating due to the body’s natural compensatory mechanism of holding onto water when you don’t drink enough of it. So in essence, the best way to rid yourself of excess water weight is to drink more water. As far as how much, The Institute of Medicine recommends a fluid intake of 91 ounces for women, and 125 ounces (or approximately 1 gallon) for men.

     Extra Fit Tip: To further prevent bloating, add natural diuretics to your water. Natural diuretics include cucumbers, asparagus, lemon, green tea, and any foods with a high concentration of magnesium, potassium, vitamin C, and/or caffeine.

     

  2. Cut back on processed carbohydrates

Processed carbs like breads, pastas, bagels, cookies, and crackers are typically loaded with sugar, as well as sodium and other preservatives that can contribute to blood sugar spikes, weight gain and bloating. So cut back on processed carbs, and up your intake of fresh veggies, lean protein, and consider healthy meal replacements like protein shakes and protein bars. Also, for those of you curious about fruit, yes fruit is obviously healthier than processed carbs, but you still want to be mindful of your fruit intake because fruit does contain natural sugar that can make you gain weight.

 Put alcohol on ice

Point black, alcohol is filled with empty calories that can sabotage your weight-loss efforts. Alcohol releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth. Moreover, alcohol is processed differently than most other beverages, and as soon as you have a drink, your body eats up all the glycogen (stored glucose) in your liver, makes you hungry, and reduces your inhibitions, so you'll be more likely to dive into that huge stack of nachos or basket of fried chicken wings at Happy Hour. Bottom line: If you're serious about getting swimsuit ready, it's best to put alcohol aside until you're in maintenance mode. And if you absolutely can’t fathom giving up alcohol for the next couple months, try cutting back to two or three drinks a week max. Also, when you do have a drink, just say no to sugary mixed concoctions and instead choose wine or stick with clear alcohol like vodka or tequila.

 How much weight are you looking to shed before summer? Any GET FIT Summer tips you’d like to share?  – Doc

For more diet and exercise tips visit my website, DrPhoenyx.com

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Dr. Phoenyx Austin is Sports Medicine Physician, Certified Trainer, creator of BeautyElite & BodyElite advanced supplements, and #1 Bestselling Author of And That’s Why You’re Fat and If You Love It, It Will Grow. Dr. Phoenyx's passion is fitness and her goal is to help others achieve their best bodies. Connect with the Doc on Facebook, Twitter, Pinterest and Instagram.