Are you looking for a summer weight loss plan? You need look no further. When the sun starts to come out everybody wants to head to the beach so it’s important that we are looking and feeling great.
How do those guys and girls with defined, toned bodies do it? It’s simple; they follow a complete summer weight loss program which encompasses both nutrition and exercise.
In this post we will be focussing on several fitness exercises that will help us look our best at the beach this summer. Utilizing a top quality exercise program regularly will ensure you accelerate your fat loss in time for the sunshine.
Just imagine how you’ll feel when you are sporting tight, toned abs and strong defined legs - you’ll feel far more confident to take your shirt off or wear your bikini and you will quickly become the envy of your friends.
So let me offer you 3 tip top exercises that you can incorporate into your summer weight loss routine, two of them have super hero qualities:
1. Use High Intensity Interval Training.
If you have been reading the articles on this site you will notice that I have talked a lot about this type of cardiovascular exercise. That is because it has been scientifically proven to be extremely successful in terms of fat loss - no summer weight loss routine would be complete without HIIT.
These Interval workouts involve alternating high intensity exercise with low intensity recovery periods and by utilizing this type of training you can build endurance and burn more calories. Fat loss is directly related to how high your metabolism is and this type of exercise significantly elevates the metabolic rate so that calories are burnt even after the workout is over.
Here is a beginner HIIT workout for you to use, it has been broken down minute by minute and can be modified dependant on fitness levels:
Minutes 1-5: Warm Up at an easy pace with a 3/10 level of effort or intensity.
Minutes 6-7: Increase your level of intensity to a 5/10 for these 2 minutes.
Minute 8: This first high intensity minute should be close to flat out at a 6-7/10 level of intensity.
Minutes 9-10: Decrease you speed and recover at a 3/10 level of intensity.
Minute 11: Another highly intense minute working at a 6-7/10 level of intensity.
Minutes 12-13: Once again decrease your pace and recover at 3/10 intensity.
Minute 14: Increase pace one last time so you are working at a 6-7/10 level of intensity.
Minutes 15-20: A 5 minute cool-down period should commence at a 3/10 level of intensity.
Complete this workout either on a bike or running and use it 3-4 times per week and try to give yourself a day off between sessions so that your body has the chance to recover fully and you will notice that your summer weight loss will be maximized.
2. Spiderman Pushup.
This is a great variation of the normal pushup which works your abs far more and can be incorporated into your current summer weight loss exercise routine easily. What’s more it can be done absolutely anywhere!
To perform the exercise begin in a normal pushup position. As you lower yourself to ground slowly bend your right leg and bring your knee forward until it’s outside your right elbow. Be careful not to drag your foot; keep it in the air and don’t rotate your torso.
As you push yourself back up, return your leg to the start position. Repeat with the left knee and continue for the desired number of reps alternating sides. Beginners may want to rest the knee that isn’t moving on the floor to make the exercise easier.
I suggest completing 6 reps on each side for 3 sets and increasing reps dependant on your fitness levels in order to maximize your summer weight loss.
3. Spiderman Lunge.
Here is another super hero move to help you create a super human body in time for summer - it is a great little exercise to work your core muscles and can be easily integrated into your summer weight loss training routine!
Assume the classic pushup position with your hands slightly below your shoulders with your legs straight and abs firmly braced, they should be braced throughout the exercise. Lift your right foot off the floor and bending your knee, step to the outside of your right hand. Return to the start position and repeat with your left leg. Continue alternating for a total of 20 reps (10 each side).
There you have it, three excellent exercises to help you develop the kind of body that belongs at the beach - get started on them now and avoid that beached whale look!
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