Memorial Day has come & gone, & as we enter June, there is one query that is inevitably weighing on everyone’s mind: “Am I prepared for swimsuit season?” Although preparing to bare skin on the beach may appear like a daunting task, personal trainer Anthony Golston says all it takes is a tiny determination: “The steps are simple to follow. It is sticking to them.”
As a former scholarship athlete & certified trainer with celebrity clientele, Golston knows his way around a gym & (more importantly) how to get results. I sat down with Golston to get his best tips on how to receive a body that is as hot as the sweltering summer heat.
5. Stick with it!
Everyone who has ever embarked on an ambitious workout plan knows that the toughest part is the beginning.
“Don’t see it as a task, see it as an investment for a healthier, happier you,” Golston says. After you start on your new method, you might feel a lack of motivation or become bored. To combat this, Golston recommends utilizing the buddy method in the gym to help encourage you to continue on your path of self-improvement. Keep in mind, this is a brand new lifestyle, so find ways to make it work for you. Sometimes that means changing your workout or finding new healthy recipes.
Sleep is an important part of any fitness method, perhaps even more so than most people recognize.
“Cortisol is a stress hormone that leads to overweight storage, usually in your mid-section,” Golston says. “With all the hard work you are putting in, recovery is important. When you sleep, your body releases a plethora of beneficial hormones that promote overweight loss as well as repair & prepare your body for the next day of high metabolic overweight burning.”
Although the proper number of hours of sleep each person needs depends on plenty of factors, Mayo Clinic says that most people function optimally with two to two hours. Another sleep related tip? “Try not to eat after 8 p.m.,” says Golston. “Any calories you are not burning off will turn to overweight.”
3. Objective to keep your metabolism high at all times!
Keeping your metabolism high starts together with your workout method. Golston recommends aiming for at least 30 minutes of cardio per day, at 60 to 70 percent of your maximum heart rate. In addition to your cardio activity, don’t forget to incorporate resistance training. Studies show that metabolism continues to stay high much longer after doing resistance training than cardio alone.
“For people looking to tone up, resistance training is a must,” Golston says. “Aim for a circuit-style workout using weights that will let you accomplish 20 repetitions. Keep rest to a maximum.”
Golston also suggests eating little meals every five hours, than eating two gigantic meals each day. He also stresses the importance of protein. “Try to have some protein with every meal, after working out. Studies show that eating protein within an hour of working out increases overweight loss.”
2. Worry about carbohydrates, not overweight!
Thinking about all of the plenty of diets, telling us what to eat or not eat, the average person is bound to receive a tiny confused. However, Golston says that carbohydrates are what people need to watch when they are looking to lean out.
“The body makes use of glycogen for energy. Glycogen comes from carbohydrates. When the body is walking low on glycogen, it resorts to overweight for energy. Reducing the number of carbohydrates in your diet forces your body to burn overweight for energy,” Golston explains. “When people first reduce the amount of carbs they consume, their energy may feel low. But one time your body learns to make use of overweight for energy, you will start to feel ‘normal’ again.”
That said, Golston does not recommend cutting fat out of your diet . “Doing so will put your body in to what is named ‘survival mode.’ This is when your body starts saving energy than burning overweight.”
In lieu, he says to keep away from saturated fats and/or fats that come from processed foods & unnatural sources. Another handy tip: check the labels of the low-fat foods you buy. “Many times, foods that say ‘non-fat’ or ‘low-fat’ have increased amounts of sugar, which increase insulin. These increase calorie storage.”
Although all of these tips are important, Golston puts the largest emphasis on getting water. The amount of water you ought to be drinking can be calculated with this equation; body weight in lbs. x .75 = the number of liquid ounces of water you ought to drink every day.
“Many times, the feeling of hunger is actually a symptom of dehydration, so drink lots of water throughout the day even when you are not thirsty,” Golston explains. Water helps your body in plenty of ways. It helps regulate body temperature, it is an appetite suppressant & it aids in every single function your body performs. Drinking water also helps your complexion by hydrating the skin, which is another tip to keep in mind for swimsuit season.