The first steps for a healthier perfect summer body!

With summer just round the corner most of us are thinking it’s time for radical changes to our lifestyle. Eating healthier, exercising more, reducing alcohol consumption and generally making positive changes to detox and prepare our bodies for the bikini season! The good news is that your perfect summer body isn’t impossible; of course it requires hard work and dedication, but let’s start with a few small changes to your eating habits that can really make a difference. In this week’s article read about the small first steps towards a healthier and fitter you!

Fresh fruit and vegetables are the key

Fruit and vegetables are in the centre of a healthy diet. Some of their numerous positive health effects are:
• They contain essential vitamins and minerals that are vital for good health and disease prevention.
• Their high fibre content helps control blood glucose levels, may reduce cholesterol and the risk for some cancers.
• They contain antioxidants and phytochemicals that may reduce the risk of heart disease and are essential for general well being.
To gain the maximum benefit from fruit, eat it fresh and if the skins are edible, eat them too. Dried fruits and fruit juices count towards your five a day. Use them in moderation, though, because fruit loses most of its natural fibre in the juicing process and dried fruits lose most of their vitamin C. Try to eat two or three portions of fruit and three portions of vegetables every day. Make sure you balance the more starchy vegetables like corn, butternut squash, pumpkin, peas, root vegetables and sweet potatoes with less starchy vegetables like courgettes, green beans, spinach, broccoli and cauliflower. One portion equates to 80g, which would be a cereal bowl of lettuce, but only three tablespoons or so of carrots. Overcook your vegetables, and they lose nutrients. For this reason, microwave or lightly steam vegetables rather than boiling. Salads are quick to make. Make them more appetising by adding items such as chopped nuts and cannellini beans, and a healthy dressing such as vinaigrette or a dash of olive oil.

More protein & less carbohydrates

Diets higher in protein and moderate in carbs along with regular exercise are thought by experts to aid weight loss and also help maintain lean tissue while burning fat for fuel. And this happens without dieters feeling constant hunger and depression. Protein is the major component of all cells, including muscle and bone. It’s needed for growth, development, immunity to fight off infections and protect the body. The Institute of Health’s Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake, anywhere from 10% to 35% of total calories for normal, healthy adults (men: 56 grams a day and women: 46 grams a day). However, not all protein has the same nutritional value. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as lean meats (chicken and turkey), low fat dairy products, beans and soy.
Reduce the refined carbohydrates and opt for wholegrain bread, rice and pasta instead. The benefit of wholegrain products is that they help you feel fuller for longer and therefore aid in weight management.

Choose skinny

A healthy diet should include all food groups, and dairy products are essential for your health. Milk and dairy products, such as cheese and yoghurt, are great sources of protein and calcium. To make healthier choices, go for lower-fat milk and dairy foods. Our bodies need protein to work properly and to grow or repair themselves. Calcium helps to keep our bones strong. The calcium in dairy foods is particularly good for us because our bodies absorb it easily. If you’re trying to cut down on fat it’s a good idea to go for lower-fat milks. Semi-skimmed, 1% fat and skimmed milks contain all the important nutritional benefits of milk, but are lower in fat.

 

Don’t be afraid of sweeteners

Low calorie sweeteners have been available for more than a century and they’re used in a broad variety of foods and drinks. Their popularity lays in the fact that they are the low calorie alternative to sugar and therefore can help with weight management for consumers and efforts by manufacturers to offer a choice of calorie levels in their products. Over the past few decades, there have been sporadic claims that low calorie sweeteners are associated with a range of adverse health effects such as cancer. As a result, consumers are unsure about their safety. The truth is that concerns about sweeteners and their link with cancer are not supported by well-controlled studies. So, you could add a teaspoon of sweetener to your daily coffee or tea to reduce the calorie intake while still enjoying your hot drink.

Choose your snacks wisely

Choosing the right snacks is very important for a healthy lifestyle and weight loss as they help control cravings and reduce the need to overeat during your main meals. Aim to have at least 2-3 snacks per daybetween your main meals. The best snacks are fruit, fat free yogurt, fruit juices or smothies, especially if they are homemade. Leave out the cereal bars, biscuits, sweets, crackers etc as they are packed with fats and calories, release their energy too quickly and leave you feeling hungry after a while.

 

Love Cardio

There is no doubt, in my mind, that cardio exercise is one of the best types of exercise for fat loss. Jogging, running, swimming and aerobics are ideal for burning calories. Physical activity can also improve your mood especially if it takes place in the morning. Aim to engage in some form of cardio at least 2-3 times per week and you will see the positive results very soon!
Think positive and be consistent. Your effort will pay off sooner than you think!


Source
http://www.faultlessfitness.com/the-first-steps-for-a-healthier-perfect-summer-body/

Your Bathing Suit Survival Guide: Super-Speedy Toning Tricks

If You Have 3 Days

You Can: Firm up your whole body and drop up to three pounds.
What to Do: "Your metabolism stays elevated for about five hours after exercising, so break your cardio workout into two sessions," says Ian Smith, MD, author of Extreme Fat Smash Diet. "That way, you'll burn more calories all day long."

• In the morning: Do 40 minutes of at least two types of cardio to challenge different muscles and keep your intensity high (aim for about an 8 on a scale of 1 to 10). For instance, jog for 20 minutes on the treadmill, then hit the elliptical for 20.
• In the late afternoon: Do another 30 minutes of moderately intense cardio. Run/walk around your neighborhood, hop on a bike, or slip in a kickboxing DVD.

Cardio Challenge Workouts

What to Eat: Aim for a 1,400-calorie diet, says Smith. "Don't go below that, because you need fuel to exercise," he explains. "You should still lose weight because your metabolism is stoked." Load up on lean protein like fish, chicken, and turkey, plus fruits and vegetables — they'll fill you up for few calories and the water in them can beat bloat. Steer clear of white bread, rice and potatoes, and sugary packaged food.

Inspiring Words: "Plunging necklines elongate your body because they draw eyes up. As for color, peacock blue is forgiving and fun." — Susan Moses, celebrity stylist to Queen Latifah

 

If You Have 2 Hours

You Can: Sculpt your way confident with time to spare to get beach-ready.

What to Do: A mix of cardio and strength-training will make you feel your best.

• First, do 50 minutes of cardio. Take a kickboxing class, do a DVD at home, or use a stationary bike or elliptical. Or do treadmill sprint intervals: Walk/jog at a moderate pace for 15 minutes. For the next 25 minutes, alternate between walking at 3.5 mph for a minute, then boosting your speed to 6.5 or 7.0 for 90 seconds. End with 10 minutes of moderate walking/jogging.
• Next, do 25 minutes of weight training. Use 5- to 8-pound weights and do the exercises in the order given to keep your heart rate elevated. Aim for 12 to 15 reps and do the circuit three times through. Stretch afterward.

What to Eat: A huge salad. "You'll have tons of energy from the nutrients — no empty calories here," says Smith. Combine two cups of spinach with tomatoes, carrots, broccoli, onions, and a tablespoon of vinaigrette and chow down!

Inspiring Words: "Just think sexy! You'll stand taller, and that's the best way to cover up flaws in a swimsuit." — Kimberley Locke, former American Idol finalist and a Jenny Craig client

 

If You Have 1 Minute

You Can: Stand taller and look thinner!

What to Do: "The warrior pose makes me feel like a strong, confident woman," says Adrienne Reed, an award- winning yoga instructor and creator of the Power Yoga for Athletes DVD. "It works your shoulders — an instant way to feel taller." Hold the pose for 1 minute.

• Warrior pose: Stand with feet hip-width apart and lunge forward with left leg. Turn right foot out so left heel aligns with arch of right foot. Raise arms over your head, palms facing each other, shoulders relaxed, away from ears. Hold position and take three deep breaths. Repeat on the other side.

Pick a pose! Try yoga

What to Eat: Whip up a creamy strawberry protein shake in an instant. It'll fill you up now and even help you burn fat while you relax at the beach, says Daniella Chace, author of More Smoothies for Life.

• To make: Blend 1 cup fat-free milk, 1 cup frozen strawberries, and 1 cup low-fat cottage cheese until smooth.

 

3 Quick Beach Beauty Musts

• Self-tan and moisturize. "Self-tanner can camouflage a whole host of rippling," says David Bank, MD, a dermatologist in Mount Kisco, New York. "When skin is darker, light doesn't reflect off it as much, making it appear less dimply." And moisturizing dehydrated skin can make wrinkles less pronounced, he says.
• Take an energy shower: Three or four times, turn the water to steamy hot for a minute, then turn it down to icy cold for 30 seconds, says Tim Davis, director of personal training at Peak Performance in New York City. You'll get your blood circulating to flush out toxins, making you feel refreshed.
• Lather on the SPF 30! After all, the key to looking great next summer is to protect yourself from sun damage this summer!

 

Source
http://www.fitnessmagazine.com/workout/lose-weight/bikini-season/your-bathing-suit-survival-guide-super-speedy-toning-tricks/

The best summer body workout

Want to transform your body for summer? Your training needs an extra edge.

 

These moves work the core, legs and butt to get you sculpted and swimsuit-ready.

 

Tummy: Reverse crunches

Why? This is the best equipment-free abs exercise since the sit-up. Get the technique right and your abs will be lifting and controlling your whole lower body.

How? Lie on your back with your thighs vertical but knees slightly bent. Place your palms on the floor beside you. Squeezing through your abs, raise your tailbone off the ground and move your feet up. Be careful not to use momentum. Lightly touch your butt to the ground with control and repeat.

Sets and reps: Do 3 sets of as many reps as you can.
See our video on how to do reverse crunches.

 

Tummy: Swiss ball crossovers

Why? A triple punch – you're sitting up so it targets your six-pack, you're twisting so it's targeting your obliques and you're stabilising while on the ball so your core is working.

How? Position yourself so your lower back is on a Swiss ball and your feet are shoulder-width apart. Curl up, taking your right elbow towards your left knee. You will be twisting and crunching at the same time. Stop just short of upright and slowly lower until your mid-back lightly touches the ball. Do a set on this side and then repeat on the other side.

Sets and reps: 3 sets of as many reps as you can on each side.

 

Tummy: Brazilians

Why? A prone exercise that forces you to maintain posture is great for your core.

How? Assume a push-up position with feet shoulder-width apart, chest over hands and your body in a straight line. Raise your right foot and draw your knee across your body towards your left elbow. Keep your torso long and control the amount of twisting. Keep your chest over your hands and your neck long. The pace should be slow – each rep should take 3-4 seconds. Alternate feet on each rep.

Sets and reps: Do 3 sets of as many reps as you can.

 

Legs: Step-ups

Why? If you do enough reps of these with good technique and pace you'll get the ultimate quadriceps burn.

How? Place your right foot on a knee-high bench or chair. Push down through your right heel and stand up on the bench. Without stopping, move the left thigh forward until that knee is hip height and at a right angle (in a running style). Balance for a moment, then slowly lower your left foot to the ground, touching lightly with your toes, then push up for your next rep. Focus on maintaining your posture throughout. Keep your gaze fixed on the horizon in front of you and keep your right foot planted the whole time. Do all the reps on one leg, then switch sides.

Sets and reps: Do 3 sets of as many reps as you can.
See our video on how to do step-ups.

 

Legs: Ball hamstring curls

Why? Balance your training – don't just focus on what you can see in the mirror. The back of your thighs are as important as the front.

How? Lie on your back, legs straight, with your heels on a Swiss ball. Keep your arms on the ground, palms facing up. Raise your hips so your body forms a straight line from shoulders to feet. Keeping your hips high, roll the ball in by bending your knees. Finish with the soles of your feet on the ball. Slowly extend your legs out to straight and repeat.

Sets and reps: Do 3 sets of as many reps as you can.

 

Legs: Sumo squats with leg lift

Why? Squats are the ultimate leg and butt toners, especially when you add a weight to the equation. The leg lift gives extra burn.

How? Stand with feet shoulder-width apart and hold a 5kg-10kg weight (dumbbell, medicine ball, plate or power bag) on the fleshy part of your back. Squat, lowering your butt to below knee level, then rise. As you reach the top, lift your right leg off, touching your knee to your elbow, then lower it back to the ground. As soon as the foot hits the ground, lower into your next squat. This time, as you come up from the squat, raise your left leg.

Sets and reps: Do 3 sets of as many reps as you can on each side.

 

Butt: Decline lunges

Why? Lunges are great for getting burn in the legs and butt. The decline version goes a step further.

How? With a bench about a metre behind you, stand on your right leg and reach back with your left leg. Place the toes of your left foot on the bench and position your foot so it's vertical. Jump your right foot forward a bit if you feel cramped. Bend your front knee and lower your back knee directly down towards the ground. Aim to get your front thigh horizontal. Don't let your front knee pass in front of your toe. Do all reps on one leg, then switch.

Sets and reps: Do 3 sets of as many reps as you can.

 

Butt: Ball pelvic raises

Why? Pelvic raises focus primarily on your backside and hamstrings. The ball ramps up the effect.

How? Lie on your back and place your hands, palm down, on the ground. Place the soles of your feet on a Swiss ball. Now, raise your hips off the ground and push them up as high as you can. Clench your glutes at the top to increase the engagement and try to maintain this engagement as you lower. Touch the ground lightly and repeat.

Sets and reps: Do 3 sets of as many reps as you can.

 

Butt: Cranes

Why? This one-legged dead lift works the lower back, hamstrings and butt.

How? Balance on one leg. Keeping the knee of your grounded leg almost straight, bend forward, lowering your torso slowly to horizontal. Your other leg will extend up until it is also horizontal. Keep your back long and straight. Return to upright, lowering the leg. Repeat to fatigue then switch legs. You should feel this in the hamstring and glutes of the grounded leg.

Sets and reps: Do 3 sets of as many reps as you can.
See our video on how to do cranes.

 

Push it

To get the most from this Get Buff Now routine you need to go to full fatigue on each set. Your mind may say "stop" but I want you to keep going. It will burn, but that's what you're aiming for. Work through these exercises two to three times a week.

 Hope you guys will try these workouts out, let me know if they work. You have to stick with this though. Enjoy xx


Source
http://www.bodyandsoul.com.au/fitness/workouts/the+best+summer+body+workout,15055

The Beach Body Workout

You can do it

Wouldn’t it be terrific to peel off your beach cover-up this summer and feel slimmer, stronger, and more confident than ever? We’ve got just the person to whip you into that kind of amazing shape: personal trainer—and former top boxer!—Cara Castronuova, who’s just finishing up her first season shaping bodies and minds on NBC’s hit show The Biggest Loser.

The key to getting a rocking body may come as a surprise, Castronuova says: "Above all, the secret is believing you have what it takes to be the best you can be." Once you believe you’re capable of anything, she adds, you’re on your way.

No more excuses

The next step is finding the right workout—and here it is. "This high-tempo, no-equipment workout is designed to be done anywhere, anytime," Castronuova says. "It focuses on large-muscle groups, because the bigger the muscle, the more calories required to exercise it." Add some intense fat-blasting cardio, and together, she says, "the whole routine will help turn your body into a fat-burning furnace."

To not just tone but also lose up to 12 pounds this month, follow herdiet guidelines. Carve out tiny chunks of time daily to visualize the new you. "Picture yourself as healthy, fit, and strong, and it willhappen," Castronuova says.

Here's the plan

Do these strength circuits—designed exclusively for Healthreaders by Castronuova—three times a week, every other day. "Keep the tempo up, and allow yourself minimal rest," she says. "Really challenge yourself!" In addition, do 30 to 60 minutes of moderate to intense cardio three times a week. 

As the weeks progress, your intensity should increase: "Embrace that it will be slightly uncomfortable, then let that push you to work harder and take yourself to new levels."

To warm up, walk briskly, jog, or do a cardio machine for 5 minutes. Then, go through each circuit 3 times, resting for 30 seconds after each exercise.

Circuit 1

No. 1 Squat and jump: 

Stand with feet shoulder-width apart. Squat down, keeping knees behind toes, and put your hands on the ground. Kick your feet back to come into push-up position with arms straight, then bend elbows to lower your chest toward the ground.

Straighten your arms as you jump forward again into squat position, then push off your feet and leap as high as you can with arms reaching toward the sky. Land softly with knees slightly bent. Repeat sequence for 1 minute.

No. 2 Mountain climber

Get into push-up position with arms straight and hands directly under shoulders. Walk feet forward, staggering them so your right knee is bent under your chest while your left foot is behind you with knee slightly bent. 

Pushing powerfully into your legs, switch your foot positions, bringing the left knee in and extending the right leg. Continue alternating for 1 minute.

No. 3 Toe-touch kick

Stand with feet shoulder-width apart and hands reaching overhead; intertwine your fingers. Do a high forward kick with your right leg, bringing your hands down to meet your toes. Repeat with the left leg. Continue alternating for 1 minute.

No. 4 Shadowbox

Stand with feet shoulder-width apart. Make fists and bend elbows to bring hands up into fighter position in front of your face, keeping elbows close to body. Alternating arms, punch straight out in front of you, then curve up, then hit low; next, try a hook punch, curving around to the side.

Mix it up—and keep moving! Move your head and shoulders back and forth as if dodging punches. Keep your knees bent and shift your weight back and forth as you bounce on the bottoms of your feet. Continue for 1 minute.

Circuit 2

No. 1 Basic push-up:
Get into push-up position on the ground with feet together and arms slightly more than shoulder-width apart. Support yourself on your toes and hands, pressing your palms down; don’t lock your elbows. Your body should form a straight line from heels to head. 

Bend your elbows to lower your chest toward the ground; stop when they reach 90 degrees. Push back up to starting position, then immediately begin your next rep. Do 12 reps.

No. 2 Squat

Stand with feet shoulder-width apart, toes facing forward, and hands gently cupping the sides of your head or up near your shoulders. With weight on heels, slowly bend knees and push hips back to lower into a squat; push your chest out slightly to counterbalance the heavy load on your heels.

When knees reach 90 degrees (keep them behind your toes), push back up through your heels to starting position. Do 12 reps.

No. 3 V-up

Lie on your back with arms extended overhead, feet flexed, and heels resting on a wall (or calves on a bench); your legs should be at a 45-degree angle to the ground. Tuck your chin toward your chest, engage your abs, and bring your arms forward as you begin to curl up; try to touch your toes. Slowly uncurl to return to starting position. Do 12 reps.

Circuit 3

No. 1 Triceps dip
Sit on the edge of a bench or chair with your legs extended. Grip the edge with each hand so your fingers face your body. Move your butt forward and off the bench, allowing your knees to bend slightly. Bend your elbows to lower your butt toward the ground, then straighten them to come back up. Do 12 reps.

No. 2 Cobra hold

Lie facedown on the ground with legs extended, arms by your sides, and palms facing up. Keeping your gaze forward and without using your hands or tightening any part of your lower body, slowly raise your chest and shoulders; rotate your thumbs up to bring your shoulder blades closer together. Hold for 60 seconds or as long as you can.

No. 3 Plank

Lie facedown with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. 

Contract your abs, then tuck your toes to lift your body (forearms remain on the ground); you should be in a straight line from head to heels. Hold for 60 seconds or as long as you can.

Source
http://www.health.com/health/gallery/0,,20479144,00.html