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Shape Up For Summer Print E-mail
Written by Afrika Brown   

The season for tank tops, bikinis, and shorts is here. Memorial Day, the unofficial start of the summer has passed and the official start of summer is here. Beaches will soon be full of people hoping to look their best and show off their summer bodies. There is still time to get the perfect abs or that tight waistline, but the question for most people who are beginning an exercise and diet regimen is, How do I begin to incorporate a diet and exercise plan into my daily routine

When beginning a diet, it is best to consult a nutrionist to structure a diet plan that is tailored to your needs. Eating five small meals a day helps to boost the metabolism. Your system does not have to work as hard to break down the food. The meals should be spaced three to four hours apart. Try to have the biggest meal earlier. The last meal should be smallest and consist mainly of protein. The last meal should also be eaten before 8 p.m. After the 8 p.m. the metabolism begins to slow down. When preparing meals it is best to steam or grill your food instead of frying. Also limit the intake of starches.

The target areas women should focus on when achieving a great summer body is

  • The Adductor Muscle the inner and outer area of the thigh stopping the thighs from rubbing together.
  • The Gluteus Maximus the buttocks firming the muscle.
  • The Gluteus Medius the top curve of the lower back.
  • Triceps and Biceps to make the muscle balanced and to avoid the flap away arms.
  • The Rectus Abdominis and External Oblique the abs to slim the stomach region and provide definition.

For men the target areas are
  • The Anterior Deltoid the shoulder region.
  • Triceps to achieve a muscular arm.
  • Legs building up the calve muscle.
  • Abs same as with women.

Exercises that can help a woman concentrate on the target areas are the Triceps dumbbell kick back. The triceps dips on a flat bench with the feet on the floor and the buttocks close to the side of the bench. Sumo squats will assist in toning the inner thigh, quads, and buttocks. If you are a member of a gym use the Hip Abductor and Hip Adductor machine. Ab planks to begin trimming the abdomen and crunches. Do 15 to 20 reps and 4 to 5 sets of each exercise. Men should focus on weight training and calisthenics. Also incorporate cardio into your workout routine to burn and build stamina.

Most of us have too much to do and too little hours in the day to do it in. When trying to begin a new routine it is best to figure out if you prefer to work out in the morning or evening. Bring lunch from home to avoid deviation from your eating program. Summer is the time when we want to look our best. The weather is hot, daylight savings time is full effect, and the urge to show skin is at its highest. Our need to look our best should not just begin and end with one season. Fitness is something that should be incorporated all year long.

Source Anthony S Ward Trainer Push Fitness Club