<h3>So spring is here, the sun is shining (mostly), and winter’s comfort meals are showing on the scale… How do you get in shape for summer in the fastest way possible?!</h3>
And how do you do this while still being happy, cheerful and full of life?
Yes, you might be on a time crunch. But that doesn’t mean that you need to embark on a soup ‘n’ water detox for the next two weeks. Or guzzle a whole bunch of pills which promise ‘instant weight loss’.
What you need is a HEALTHY, relatively simple plan to flatten out the tummy rolls, and get your body tight and toned.
We’re all looking forward to wearing short sleeves, skirts, and sandals – and perhaps a visit to the beach or two (for those lucky enough to live near the ocean). Don’t let winter’s weight gain prevent you from enjoying everything that spring has to offer!
<strong>I have a four-part plan you’ll be able to start right away:</strong>
<h2>1. Start the day off right</h2>
If you want to get in shape the fastest way possible, then the way you spend the first <strong>ninety minutes</strong> of your day are critical.
What you need to be doing first thing in the morning is jumping out of bed, drinking two cups of black, sugar-free coffee, and getting an <strong>exercise session</strong> in.
Thereafter, you’ll eat a healthy, protein-rich breakfast (my recommendation is two scrambled eggs on wholegrain toast, or a protein shake).
This routine burns fat well, and then gets your energy levels up for the day ahead. The protein will keep you full for a long time too, so that you don’t feel like snacking before lunch time.
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<h2>Click page 2 below to find out more about fighting winter weight gain…</h2>
<h2>2. Eat the right amount of the right foods</h2>
We all know (I hope) that the key to weight loss is <strong>calorie balance</strong>.
Note, I didn’t say calorie RESTRICTION, because you want to focus on eating the right amount. Not too much, but also not too little. Eating too little will keep you <strong>flabby</strong> just as effectively as eating too much.
What you need to focus on is <strong>filling up on vegetables</strong>, having a good amount of <strong>LEAN protein</strong> (bacon is not a diet food), and then supplementing at meals with a little starch sometimes. Your first choice snack food? FRUIT.
Find out more about <a href="https://www.all4women.co.za/1579232/health/weight-loss-tips/how-to-balance-your-diet-its-like-an-elephant-on-a-tightrope">perfecting your balanced diet HERE</a>.
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<h2>3. Exercise the right way</h2>
Any <strong>hard exercise</strong> – walking doesn’t count – is <strong>good for fat loss</strong>.
But the BEST is a combination of <strong>strength and cardio work</strong>. You can do this with very little equipment too, which is a bonus for those of us without gym memberships.
All you need is four or five exercises and an open space big enough to do them.
<strong>An example of a good workout with no equipment looks like this:</strong>
<li>20 air squats</li>
<li>20 jumping jacks</li>
<li>1 minute plank</li>
<li>repeat five times</li>
With this kind of work, you’re getting <strong>fitter and stronger</strong>, and you’re not taking an hour to do it (hopefully). You can <strong>increase the intensity</strong> by doing the workout faster, changing to more difficult exercises, or adding weight.
<h2>Click page 3 below to find out more about finding your ‘happy’…</h2>
<h2>4. What about the ‘happy’ part?</h2>
If all the above feels like <strong>hard work</strong> then you have two things to think about.
The first is that <strong>doing hard work</strong> is actually proven to make you feel good, because hard work is its own reward. People love to feel productive. (Try it, you’ll see that I’m right. It might feel like a ‘chore’ while you’re doing it, but you’ll be really proud of yourself afterwards!)
Also, the first time someone says <strong>you’re looking great</strong>, you’re going to feel absolutely amazing about yourself. If that’s not enough, get some people to actively encourage you, or join a workout group or gym class and make friends with like-minded people. This WILL make you happier.
Smile. It’s springtime. Life is good.
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ATW Nutrition Coaching – All4Women
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