It’s warming up here in SoCal and summertime is right around the corner so now would be the ideal time to start changing up your workouts to get that bikini or board short body you’re hoping for. Hopefully, you’ve been a busy bee and working out all spring but if not, here are some tips to get moving.
If fitting in one hour workouts 5 to 6 times a week seems way to overwhelming to manage, start small. Aim for 30 minute workouts 3 to 4 times a week to begin. By Memorial Day weekend you will see small results and be ready to kick it up a notch by adding 15 minute increments to your workouts and increase your frequency to 4 to 5 sessions per week.
From now until Memorial Day use that 30 minutes efficiently. This does not include reclining on a bike while catching up on The Bachelor and filing your nails. This 30 minute power workout should be intense and get your heart rate up (at least 60% of your max heart rate) the entire time. If you usually walk, now start to jog. Maybe an intense DVD like Insanity would help and some are only 40 minutes long. It should be focused on your form, breathing and your positive inner dialogue. Think strong and healthy thoughts, not about the laundry that needs to be done or the report that is due on your boss’s desk in the morning.
You can’t tone what you don’t have. In order to look lean you will have to strength train to build muscle. Not only will you shape and chisel your body, you will also be increasing your RMR, or resting metabolic rate, the rate at which your body burns calories at rest. Don’t be scared to lift heavy loads. Women’s bodies are not designed to bulk up, that only happens when body builders are tweaking their diet and doing serious lifting to get that Hulk-like appearance. It won’t happen to you or me unless we wanted to. If strength training is new to you, make sure to get help with form from a trainer or video (like P90X) and leave at least a day or two between sessions for the muscle to heal and build stronger. Again, start small. You can get good results by just adding weight training to your cardio routine twice a week, for 20 to 30 minutes at a time.
Here’s an oldie but goodie video where Sharzad from LuxLyfe blog and myself will show you four exercises that will tone each of our three “trouble zones”, the arms, butt, and belly. You can do these exercises while you’re getting ready for work in the morning and start seeing results within weeks!