Working out to gain a great summer body

[escapade2018]

It’s summer and I’m seeing a lot of instagram pictures about going to the beach and travelling to top destinations. Also, a month from now, my friends and I are going to Palawan for our summer vacation. I guess it’s time to workout to gain that great summer body! But it will take me two months to do it. I want an instant approach for it. Can you guys give me one? Your responses are very much appreciated!

[Roy]

With Spring officially in full swing, its time to boost your workout and get your body in shape for summer. As summer vacations and barbecues fast approach, so does hot weather and swimming suits or lighter clothing. It can take 6-10 weeks to start seeing real results from an exercise regimen, and most of those early changes aren't even visible. So the time to start is NOW!

Read the following pointers to help you look great (and feel great!) this summer:

A new exercise regime takes time While it is true that you can experience weight loss early on in your new routine, current research has shown that if you are untrained, as much as 85% of the performance gains you made in the first 2-6 weeks of your new training program are the result of changes to your nervous system. During this time period, regular training results in what can be seen as a "rewiring" where your body naturally increases the amount of nerves that control groups of muscle fibers. By doing this, your body can develop stronger, more efficient contractions.

Stick with it! Within the first few weeks, not much has been done to change or build any biological tissues or processes. While your body will tend to move easier, your muscle size, metabolism and body fat typically won't change very much unless you are undergoing a vigorous training routine. It is not until at least the 5th or 6th week of following a consistent training schedule that research has shown early alterations to processes like blood vessel growth, increased muscle metabolism, or fiber growth.

If you don't use it, you lose it! Did you know that going for one week without exercise can result in as much as a 50% loss of what you gained during the first five weeks? And it can take anywhere from three to four weeks of consistent training to get back to your 5th and 6th week levels so don't stop! Of course taking a break for a day or two is fine, but try not to miss much more than that. In this case, the adage stays true that "If you don't use it, you lose it!"

Quick results are usually temporary While some fad diets and cleanses might result in weight loss as quickly as two or three days, the majority of this weight is from water loss in the body and it rarely stays off. More importantly, if you stay in a "fasted" or calorically starved state for a long period of time, your body will actually go into a "starvation" mode and begin to retain fat mass in hopes of reversing the starvation state. Without medical supervision, the recommended rate of weight loss is a maximum of two pounds per week. If a high weight-loss rate is maintained for a long period of time, it is likely that such weight loss is coming at a risk to your health and could result in an illness and even hospitalization. The ideal weight-management program will incorporate sound nutrition choices accompanied by a regular daily exercise program incorporating cardiovascular, resistance (weights), and flexibility training.

It is never too early to start with a renewed enthusiasm toward reaching your fitness or weight goal! Summer will be here before we know it so start now to achieve the waistline you want to show off and to gain more confidence in a swimsuit or shorts. Use the warmer weather to your advantage and get outdoors to change things up a little.

[Anthonia]

Depending on where you live you need to be smart with outdoor workouts. Where I train my boot camp in Las Vegas temperatures reach 100 degrees in the summer months. You have to take into account the heat when you're exercising outside. That includes playing a round of golf, a playing with your kids or even going for a walk in the park.

Exercising in the heat can stress out your lungs and heart because your body temperature rises while you workout and with the heat in the air. Your body responds by sending more blood to your skin to cool it off, leaving less blood for your muscles. That makes your heart rate increase. As your body is trying to cool off, you can suffer from heat cramps, heat exhaustion or heatstroke.

Here's a few tips to help you avoid heat-related illnesses and work out safely through the summer months.

1. Start slow. Instead of jumping full speed into your workout, let your body adapt to the heat. You can increase your intensity and length of workout as your body gets used to the higher temperatures.

2. Drink water. Your body sweats to help it cool off, and in order to sweat, you need to have plenty of liquids inside you. Make sure to bring along a bottle of water no matter whether you plan to work out for 20 minutes or an hour. Drink it whether you feel thirsty or not. Your body will stay cooler and you'll have more energy.

3. Dress right. Make sure you're wearing the right types of clothing while you're working out. Lightweight clothes that fit loosely help your sweat evaporate. Try to wear lighter colored clothing that doesn't absorb as much sunlight.

4. Beat the Sun. If you do exercise outside, try to time it in the morning or evening when the temperatures are lower.

5. Use Sunscreen. A sunburn can hinder your body's ability to cool off. Wear sunscreen even in the morning and early evening to stay cool.

6. Listen to your body. If you feel weak or dizzy or develop a headache, muscle cramps, nausea, vomiting or a rapid heartbeat, stop exercising. Get out of the heat, apply water to your skin and fan yourself off. If you still don't feel better after an hour, call your doctor. If you have a fever over 102 degrees or become faint or confused, get medical attention.

With these tips, the heat won't get in the way of exercise.