Get fit for the beach with fitness expert, Mariano Hermosa
–Mariano Hermosa This is the time of the year when we all get excited because summer is finally here. You may be planning to go on a nice holiday, or you may be attending a friend or family wedding, most likely we’ll all have something exciting to look forward to and the reality is we want to feel good and look our best for it, right? I am not a fan of taking short cuts with regards to fitness and health. I believe this is a timeless matter, too important and crucial to our lives that can’t be just a seasonal thing. We should all take care of our well being at all times and it is my passion to help people to develop healthy habits and exercise regime that is sustainable in the long run so they become fitter, stronger and healthier for life. Having said all that, I understand that at times life takes over, maybe be this has not been a priority or it seemed too confusing and hard at the time, but if the summer arrival and a forthcoming holiday or event is pushing you to make some changes and you need results as quick as possible, these are some nutrition and exercise basic guidelines, easy to follow that will yield the best possible outcome that will help you to achieve the leanness and healthy look we are all after. Hopefully they will become part of your new relationship with your nutrition, fitness and health. 1. Calories – In order to promote weight loss or let’s say, to achieve an optimal level of leanness, you need to be on a calorie deficit. This means the energy (calories) you burn have to be greater than your calorie intake. It does not need to be as complicated as calorie counting. A good start is to reduce the amount of complex carbs you are consuming, breads, grains, pasta…sugars, and take control of your portions. Precision Nutrition has a great infographic to help you with this: http://www.precisionnutrition.com/calorie-control-guide-infographic 2. Eat good quality food – Avoid processed food, read the labels, watch out for added sugars, if you can’t pronounce the name of that ingredient then you shouldn’t be eating it. Make sure you eat plenty of fruit, vegetables, good quality lean protein from different sources. Your plate should be full of color and goodness. Add legumes and pulses to your diet as they are very nutritious, high in fiber and will make you feel fuller, keeping hunger at bay. Make healthy choices when snacking, a bunch of nuts, a piece of fruit, cottage cheese, Greek or natural yogurt are just some examples. Don’t run away from fat, but consume good healthy fats such those from olive oil, avocado, nuts, fish and coconut oil. 3. Stay Hydrated – We all know the importance of hydration yet a lot us struggle to drink enough water during the day, aim for an average of 2 litres of water per day. 4. Exercise – Stay as active as possible in your day to day life and aim to exercise 4 to 5 times a week. Your main focus should be strength-resistance training, this is crucial to keep and increase your muscle mass, and raise your metabolism (this won’t make you bulky ladies). By doing this your body will consume a lot of more calories as your resting metabolic rate raises, this will also stimulate greater levels of natural hormones that promote fat loss. To achieve this your main focus should be compound exercises, these are exercises that involve the use of more than one major muscle group at a time, like squats, deadlifts, bent rows, bench presses, and pull-ups. They provide greater muscle recruitment and nervous system activation and they will be better than machines or isolation movements. For optimal training volume and intensity, you can organize your exercises in a circuit manner. For example, groups of 4 exercises, done 3 or 4 times, resting little between exercises. Don’t make the mistake of prioritizing cardio over strength training or you will never be satisfied with your physique, performance strength training for optimal leanness. This doesn’t mean you should not do cardio or any aerobic activity. This can, and should be done as well to complement your strength training workouts. This can be achieved by the combination of traditional steady cardio exercise of your choice and also incorporating some high intensity interval training protocols. High Intensity Interval Training implies the combination of very intense bouts of exercise and low intensity exercise. For example, sprinting for 30 seconds, then walking for 60 seconds, and continue to do so for the desired amount of time. HIIT protocols can be used both anaerobically using weights and aerobically with the use of your own bodyweight. Your cardiovascular endurance and health will increase as well. Tone your butt:
Tone your arms:
Tone your tummy:
5. Accountability – Make yourself accountable to someone else, not just to yourself. Becoming accountable to someone else will increase your chances of success. This can be done in different ways and will help you to stay focus and do well with consistency. You can tell a friend, and ask that friend to check on you, keep a journal where you log your food and exercise routine, join a class as part of your new exercise routine, find a friend that is happy to join you on your fitness journey so you can support and motivate each other, or hire a professional to make sure you stick to the plan and guide you through it. There are several ways to help you get where you want to be, and hopefully stay there for good, not just for summer.
Mariano Hermosa NPTI – Diploma in Personal Training NASM – Certified Personal Trainer Precision Nutrition Coach TRX Qualified Trainer FMS – Functional Movement Screening Administrator