As summer approaches, many people start shedding their winter layers and turn their attention to attaining a fitter, happier, and more active body. Here are some tips to help you get in the physical shape you want.
The Key Steps to Build Your Summer Body
The goal of being fit is to improve your body composition. Don’t focus on just “losing weight” because you’ll end up losing 25% of your muscle mass for every pound you lose. The key to attaining a leaner, more sculpted physique as well as a more functional, active body, aim to build more muscle!
1. Do resistance training to build lean muscle mass
- Muscle is more metabolically active than fat, so you’re burn more calories. Lose fat mass while preserving muscle. Lose fat mass while preserving muscle.
- Core exercises improve your stability and posture that strengthen your ability to be more mobile and active.
- Start where you are. Don’t worry about how many pounds you are lifting. Just start at a weight that’s comfortable for you, and progress slowly.
- “Compound” exercises work multiple muscle groups at the same time. They are a more functional and efficient way to work out – and will get you in and out of the gym fast!
- “Unilateral” exercises work the deeper muscles of your core and correct muscle imbalances, which will help prevent injuries.
2. Prioritize protein at every meal
When it comes to lifestyle modifications and physical attributes, 70% comes down to what you eat.
- Prioritize protein-rich meals and snacks, and reduce processed foods and sugary drinks.
- Muscle tissue is composed of 16-22% protein.
- Protein promotes satiety and muscle growth – ideal for weight management. Researchers found that people who consumed protein throughout that day saw better weight loss results while preserving more lean mass.
- High-quality protein sources include lean meats, fish, eggs, tofu, lentils, and Greek yogurt.
How much protein is enough?
- Under age 50: 0.8 gm/kg (~0.36 gm/lb) of your ideal body weight
- Age 50 and older: 1.0 to 1.5 gm/kg (~0.45 to 0.58 gm/lb) of your ideal body weight
3. Stay hydrated
The cells in your body are full of water. Water has an excellent ability to dissolve many substances (valuable nutrients, minerals, and chemicals), which allow your cells to use them in biological processes, such as muscle. building.
Water’s surface tension (think of this as “stickiness”) makes it possible to transport these materials all through your body.
The proteins and carbohydrates that you consume are metabolized and transported by water in your bloodstream. Without sufficient water, these nutrients cannot be delivered to your working muscles, organs, and your brain.
And just as important as water’s ability to transport valuable substances, it transports waste products out of your body too.
- Muscle tissue is composed of 76%-79% water.
- Drink half your weight in ounces. (Those with heart failure or chronic kidney disease should check with their physician for guidance on fluid intake.) Example: If you weigh 160 pounds, you should aim to drink 80 ounces (10 cups) of water per day. So be sure your water is healthy to drink: There’s WHAT In Our Water?!
- Eat more fruits and vegetables that are “water-rich”.
- When dehydrated, your kidneys can’t do their job of filtering out waste and toxins, and the liver has to step in. Then the liver can’t do its job of breaking down fat.
- Staying hydrated and getting enough sleep are also crucial for overall health and well-being.
Fluid is lost continuously through perspiration, respiration, urination, and defecation, and these losses must be replaced daily for good health.
4. Sleep 7 hours every night
- Sleep allows your body to recover from intense exercise, as well as grow and repair muscles
- Practice good sleep hygiene.
- Eat foods for better sleep. Here’s what NOT to eat for better sleep.
Karen’s Fit Tip: To achieve a summer body quickly, focus on a combination of regular exercise, healthy eating, and adequate sleep.
