We are through the hardest part, the days are getting longer and warmer. The sun is shining, and the jeans that have been covering your legs for the last few months will soon need to be removed. Outdoor activities are on the horizon. Beach trips and picnics in the park. Are there some garments that you would like to slip on this summer but you are unsure how they will fit?
If you are like my clients, then you may be feeling a little bit scared at revealing your legs to the world this summer. After our winter hibernation it seems a long way to getting into some comfortable beachwear. Don’t be dismayed, achieving a slim, summer body is not as hard as you may think.
Step 1 – Assess the situation, Step on the Scales, Set a Goal
The first step is knowing exactly where you are and where you want to get too. Every one of my female clients has an ingrained number in their mind in regard to their weight. Taking ownership of where you are will fast-track this process. It may not be a pleasurable after winter but you will soon be motivated to get your bikini bod back for the beach.
Step 2 – Plan your routine
The biggest key to achieving your results is Consistency. A good week followed by a poor week will not get you back to feeling great again. Start conservatively, if you are just starting to get back into exercise. Set realistic targets each week. Combine this with activities that you enjoy. Find friends or a community that can help you be accountable. 3 days of moderate exercise is enough to start to see some good results.
Step 3 – Prepare your Food
90% of your results is going to come from your nutritional habits. So it makes sense to spend some time preparing your food. BUT, This is the biggest issue for my clients. “I don’t have the time”, I don’t know what to eat” or “the family won’t eat those things’ are all common excuses I hear. You will actually save time and money preparing your meals on the weekend. The most important concept in achieving fat loss is portion control. This doesn’t mean eating less. I actually encourage my clients to eat more to speed up their metabolism. Try to eat the same amount of calories every day. Take time to think about what you will eat for the week, or even just the day ahead. Poor planning will result in fast, convenient solutions like take-away. This is not the most ideal scenario for you. Ideally, we want to eat 5 times a day. Most clients normally eat Breakfast, Lunch and Dinner. The ones they miss are the morning and afternoon snacks. These are critical to stimulate your metabolism throughout the day. Get creative and proactive, use condiments and spices to add some excitement to your food. Food preparation need not be boring, you can make it as tasty as you like since you are the one eating it!
Step 4 – Stress Less and Relax
If you are time-poor, then most likely everyone and everything comes first before you. If you are naturally selfless by nature then you may find it difficult to find time for yourself during the tasks of the day. This can lead to higher levels of the stress hormone called cortisol. This is a fat-retaining hormone and when we have higher levels of it in our body we struggle to burn off body fat, feel tired, lethargic and generally unwell. My suggestion is find 10mins a day where you can meditate. Deep breathing is great for your body and also your focus. You will sleep better which will help your body become more efficient at burning fat.
Step 5 – Save time and keep yourself accountable
In today’s society we have so many distractions through different forms of social media. So many devices surrounding us and taking our attention. We often wonder where does all the time go. Get some time back by eliminating some of these things from your day. Reducing your time on Facebook or Social Apps. With your new found time block out some regular time each week to exercise, each day to meditate, or do some deep breathing. Schedule reminders in your phone and make a habit of keeping your commitment. Schedule it for a time when you know you can do it. By doing this you are putting a safeguard against your own de-motivation. Once you create the habit it will become much easier to maintain this routine.
These simple strategies will ensure that you get to enjoy the sun on your skin this summer with your family and friends. The winter hangover will be a distant memory and you can enjoy the confidence of feeling comfortable in yourself.
About the Author
Ben Purssell is one of Brisbane’s lead Body Transformation Specialists. With over 10 years experience in the fitness industry he has developed a philosophy on weight loss that yields sustainable results. This approach has helped many people achieve amazing transformations, regain their self-esteem, self-confidence and fit back into their clothes. Ben is passionate about creating awareness around the dangers of restrictive diets for people seeking a body transformation and also educating the wider community about simple, effective strategies to improve your metabolism, motivation and wellness.