The time to start working toward that beach-ready body is now. Summer may seem off in the distance, but the best way to start prepping for it is by starting way ahead of time. Bodybuilder.com has some good advice on how the average person can maintain their waistline and exercise regimen.
1. Keep a food journal. Write down everything you eat. It’s amazing how many calories we take in without realizing it. You need to be aware of exactly how much you are putting in your mouth each day.
2. Clean out the pantry and fridge. Replace those cookies and chips with healthier snacks like raw, unsalted almonds, granola, raw vegetables and high-fiber fruit such as apples and bananas to fill you up.
3. Restock with healthier foods. Here are a few recommendations:
4. Drink alcohol in moderation.
5. Get regular exercise.
Brown rice, oatmeal, steel-cut oats, whole-wheat bread
Eggs
Canned tuna
Lean protein such as chicken, fish and beef
Green vegetables (peppers, broccoli, celery, green beans and cucumbers)
Fruits (make sure they are low on the glycemic index, such as strawberries and melon)
6. Good eats. You’ve gotten rid of the bad stuff and restocked with the good. Now what? Here’s a sample menu for the day:
Breakfast: Steel-cut oats, whey protein and blueberries; or egg-white omelet, whole wheat toast and melon; or oatmeal, cottage cheese and strawberries.
Snack One: Protein bar; or whey protein and small piece of fruit; or cottage cheese with fruit; or yogurt with strawberries.
Lunch: Grilled chicken, beef or fish, with salad and brown rice; or tuna on rye bread; or oven-roasted turkey with sweet potato and green vegetables.
Snack Two: Choose one of the Snack One options (see above).
Dinner: Grilled chicken or fish with salad and green vegetables.
7. Vitamins for fitness. Healthy food is great, but you may still need a boost. A strong vitamin regimen will help boost your immune system and build healthy bones and muscles. The Department of Nutrition at the Harvard School of Public Health has a comprehensive list of vitamins, what they do and the recommended daily doses at www.hsph.harvard.edu/nutritionsource/vitamins.html.
8. Cardio counts. Obviously, eating right is only part of the equation. The other part is to get moving. Bodybuilder.com has a beginning cardio routine that almost anyone can adopt.
Begin by walking three to five times a week (moderate pace).
By the end of the first week, start increasing the speed or duration of the walk.
As your pace and endurance increase, start interval training - alternating between very fast and moderate levels of walking (one minute on, followed by one minute off).
Eventually, transition from walking to a slow jog, and alternate between the two.
Increase the duration of the jog to five minutes of jogging, followed by one minute of walking.
Keep increasing the amount of time you jog vs. walk, to 10 and then 15 minutes.
When you can jog for 20 minutes at a time, start interval training again, alternating between short bursts of running (faster than jogging) and a quick recovery jog.
Increase the length of time you run.
Strong body and a strong mind. OK, so now we are eating right and have a cardio routine. Anything else? The American Council on Exercise recommends starting a strength-training/resistance program. Just 20 minutes of basic strength exercises two days a week will help firm and tone your whole body. Strength training also can increase your metabolism, which will cause you to burn more calories, even when resting.
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