By Ryan Rollison
The Truth Contributor
Summer approaches AGAIN and many people aim to get in shape to feel more confident and energized. Whether you want to lose weight, tone up, or increase muscle, the key is consistency and a well-rounded approach. Here’s how you can achieve your summer fitness goals effectively.
Set Realistic Goals
Start by defining what “getting in shape” means to you. Do you want to lose weight, build muscle, or increase your stamina? Setting specific, measurable, and realistic goals will help you stay motivated.
Examples:
Lose 10 pounds in two months.
Cut out sugars
Build visible muscle tone in arms and legs.
Improve endurance or all of the above.
Clean Up Your Diet
Diet plays a crucial role in fitness. Instead of crash dieting, focus on sustainable, healthy long term eating habits. This is 90% of your results
What to Eat:
Lean Proteins: Chicken, fish, lean beef, and eggs help build muscle and keep you full. and avoid insulin spikes
Complex Carbs: Whole grains, sweet potatoes, and brown rice provide sustained energy.(limited! 25 grms or less per serving)
Healthy Fats: Avocados, nuts, and olive oil, real butter.
Fruits & Vegetables: Packed with vitamins, fiber, and antioxidants.(limit fruits)
Hydration: Drink at least 8-10 glasses of water daily to stay energized and reduce bloating.(good rule to follow is .55oz of H2O per LB of body weight)
What to Avoid:
Processed foods, sugary drinks, alcohol, and late-night snacking. most boxed items. Try to stick with grown or once alive foods.
Follow a Structured Workout Plan
A mix of cardio, strength training, and flexibility exercises will help you get in shape efficiently. Do cardio after weight training to burn more body fat.
Workout Routine:
Cardio (3-5 times a week): Running, cycling, swimming, or HIIT workouts boost fat loss and endurance.
Strength Training (3-4 times a week): Focus on full-body workouts.Focusing on larger muscle groups. Back, legs, chest.
Core Workouts (2-3 times a week): Planks, sit-ups, and Russian twists help define your midsection. I find it is easier to do abs at the beginning of the workout. Many times people neglect them if they put them at the end of the workout because they are too tired to do them.
Flexibility & Recovery (2-3 times a week): Yoga or stretching prevents injury and improves mobility and nutrients to the muscles.
Stay Consistent & Track Progress
Tracking your progress keeps you motivated and helps you to see your progress. Use a fitness app, take weekly photos, or note your improvements in a journal.
Get Enough Rest & Recovery
Muscles grow and repair when you rest. Aim for:
7-9 hours of sleep per night for proper recovery.
Active recovery days, including light stretching or walking.
Stay Motivated
Find a workout buddy or hire a trainer.
Mix up your workouts to keep things interesting.
Reward yourself with non-food treats (like new workout gear). I am a believer that you also have to eat something that you crave once in a while in order from crashing and burning. After a while your cravings will subside. Know yourself and your breaking point. If you need something to get you over the hump then do it and get back to the program.
Getting in shape for summer requires a balanced plan of healthy eating, exercise, and consistency. Start now, stay motivated, stay committed, and enjoy the benefits of a fit and improved summer body!
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UNLEASH YOUR HERO
Ryan Rollison
Dream Bodies
419-944-4200