Summer is around the corner. Your body isn’t in tip-top shape, but you want to get it there.
You may not want to get buff. You may not want to get ripped. You may not want to get shredded. But you want to make sure you lose a few pounds, tone up and have a summer body you’re proud to show off at the beach or by the pool.
But how do you get it?
I turned to Mitch Medina, a web designer at Keck Medicine of USC, who spends all his free time at the gym. These are his top 9 tips to getting the ultimate summer body (for regular people like me and you):
This open enrollment, make sure your plan includes Keck Medicine of USC. KeckMedicine.org/insurance
Disclaimer: Each body is different. Always consult with your physician to make sure you’re following a safe and effective workout plan that is right for you.*
1. Eat healthy
The most important thing when it comes to your body is what you put into it. If you’re out eating burgers and hot dogs, it doesn’t matter how much exercise you do, you’re going to keep on those extra pounds. No amount of exercise can combat an unhealthy diet.
According to The American Journal of Clinical Nutrition, you want to consume vegetables, low-glycemic carbs and foods that are high in protein to help reduce weight gain.
Some recommendations are chicken, wild fish like wild Alaskan salmon, quinoa, and eggs with omega-3.
2. Create a routine
You have to commit to a workout routine to get your body in tip-top shape. One popular and effective workout plan suggests that you spend two days working out and then take one day off. After that, you should work out for another two days, then take another two days off.
There are four key areas of your body that you want to work out. Dedicate each of the four days you work out to a specific part of your body. For each area of your body, you want to do four to five different exercises.
Area 1: Back.
When you work out your back, you want to spend 45 minutes doing deadlifts for your core, bent-over rows for your upper back, one-arm dumbbell rows for your trap muscles. With the other 15 minutes, split them into doing an upper and lower back routine, such as pull downs or hyperextensions.
Area 2: Chest
To work out your chest and abs, you want to spend your time bench pressing and doing dumbbell flyes. When you spend your 45 minutes bench-pressing, you want to make sure you do it three separate ways: At an incline, flat and at a decline. This way, you can work out each section of your chest and abs. Finish this off by doing dumbbell flyes for another 15 minutes because they work your upper body muscles.
Area 3: Legs
There are four leg workouts you should do for the total of an hour. They are bodyweight squats for most the muscles in your legs, leg presses for your quads, front raises for your back glutes and leg curls for your calves.
Area 4: Shoulders
The five exercises you should do for your shoulders are: shoulder presses for your triceps and deltoids; front raises with dumbbells for your trapezius, biceps and rotator cuffs; rear deltoids for your deltoid muscles, front raises with a barbell for your trapezius, biceps and rotator cuffs and shoulder shrugs with a barbell for your trapezius.
Supplements can vary brand to brand and each body responds differently to vitamins and protein shakes. Consult with your primary care physician or nutritionist to see which supplements will work best for your workout routine.
Hydration becomes important in your workout routine. Without it, you will feel more tired, you won’t be able to think as clearly and you can lose motivation to keep up your workout routine. You should be drinking at least eight glasses of water a day to flush your body of the toxins that are building up.
As important as it is to workout, it is just as important to get rest. You need to make sure to eat once you get home, relax and get some rest. Your body should be getting at least eight hours of sleep each night.
7. Cheat day
Every 10 days, cheat and eat whatever you want. But only do this for one out of every 10 days. According to the Journal of Consumer Psychology, if you have one day to splurge and eat what you want, you will have much more motivation and self-control. That will make it much easier for you to stick to your new routines.
If your physician recommends that you take supplements, then take them for two months, then go two weeks without them. Also, for your workout routine, take a break for a week every three months. This way, your body will be able to refresh itself and work on getting down your excess fat.
9. Discipline and dedication
None of this works unless you have the discipline and dedication to stick with the program. Get up every day and just do it. Stay positive. When you do, you will see results.
If you have any questions about how to implement your workout plan, schedule a visit with your primary care physician.
If you are in the Los Angeles area and are looking for exceptional care from some of the top physicians in the world, be sure to schedule an appointment by calling (800) USC-CARE (800-872-2273) or by visiting https://www.keckmedicine.org/request-an-appointment/
By Leonard Kim