by Sean Wells
Gentlemen: even though the Fourth of July has just passed, there’s still plenty of summertime fun to be had, and most people are still looking forward to more cookouts, sports and poolside relaxation. At the same time, however, quite a few of us may still be dealing with what some might call the Ghost of Christmas Past when it comes to physique. Many months after the fact, the effects of the wintertime hibernation many of us fall into after the holiday season—and let’s not forget, the holiday eating—may still be hanging on (literally).
It’s easy to see how summertime can sneak up on us while we still have a few pounds to lose. If an honest look in the mirror has let you know that you’re in this situation—or more importantly, if you don’t
need a mirror to know—read on. You’ll find that it’s easier than you think, and that following a few simple steps can still get you to the beach in style this season.
- Eat More (Often)—this is probably the easiest one to follow. Instead of the traditional three squares a day, add one or two more small meals to your normal eating, choosing from protein sources first, fats second and carbohydrates third.
- Eliminate the Sugar—as mentioned above, the holidays are long since over, and no one’s going to be offended to see you not partaking in cake and cookies. Now is also a good time to throttle back on the potatoes and pasta—both of which basically get absorbed by your body as sugar.
- Add Green Tea and Yerba Mate—both provide a naturally-sourced boost to your metabolism, and will help provide extra energy and curb appetite throughout the day.
Having covered the basics for eating, the next step is to address exercise. If you’ve been keeping up on the workouts, good for you—with the addition below you can be burning fat that much faster. If you haven’t, remember that it’s never too late, but
also remember that it’s better sooner than later; this style of working out is a great way to get started.
- Start Strong— First thing in the morning, start off with 20-30 minutes of exercise on an empty stomach; recommendations include kettlebell swings, rowing and bootcamp-style bodyweight workouts—anything that gets the blood pumping and the breath going. Carried out three or four times per week, this will go a long way towards stripping off body fat.
- Stay Strong—two or three days per week a longer, strength-focused workout is also a good idea. Pick three or four exercises per session that focus on the major muscle groups, and set a slightly slower pace; these workouts are about building and maintaining muscle, not burning fat.
- Starve the Fat, Feed the Muscle—with the above point in mind, and because we’re talking about fat loss, it’s a good idea to enjoy a post-workout protein shake to make sure you’re retaining as much lean tissue as possible. Some key ingredients to look for include:
- Whey Protein – Derived from dairy, whey protein is the fastest-absorbing form of protein available, making it the ideal choice for post-workout muscle feeding, when time is of the essence.
- BCAAs – Also known as the branched-chain amino acids—leucine, isoleucine and valine—these are used both during workouts as a fuel source and in the immediate recovery of muscle tissue afterward.
- Glutamine –During periods of stress (such as a vigorous workout), the body’s reserves of this amino acid can become severely depleted, making supplementation a post-workout priority.
And there we have it—six simple steps in eating, training and exercise that get you up and running as quickly as possible. It doesn’t get much simpler than that, and by following these basic guidelines to slim down and muscle up for the rest of this summer, you’ll be well on your way towards forming a habit that can last the whole year around!
