April showers bring May flowers, but that is not the only thing that spring ushers in. As temperatures start to rise, so do our anxiety levels because we’re reminded that we may not be ready for our summer wardrobe. It is time to get fit for summer.
Get Fit for Summer in Toronto
According to research, over the years the average person can expect to gain one quarter to two pounds of lasting weight per year. Feeling motivated? You can win the war on pre-summer bulge by arming yourself with these tips from Nigel Gayme; a canfitpro (Canadian Fitness Professional Inc.) certified personal trainer and the owner of ActFit Studio located in Toronto’s Liberty Village.
Don’t let yourself become too hungry. If you do, you’ll end up being susceptible to eating practically every sugary thing in sight. Nigel’s number one tip is to eat small macronutrient portions every couple of hours throughout the day.
For the best success Nigel cautions against eating carbohydrates alone. Ensure that you are eating a good ratio of proteins, carbohydrates and non-saturated fats. This way you’ll be able to enjoy the tasty treats of the summer without feeling deprived.
Indulge the right way
Let’s face it: It’s hard to turn down a delicious looking dessert or a sumptuous, savoury platter that’s always being shoved under your nose at BBQs, weddings and cocktail parties that you will be attending. Nigel believes in indulging — the right way. This means grazing. So, opt for one or two cookies, not the whole platter.
Use technology to your advantage
Technology has certainly made life easy in a number of ways – including packing on the pounds. A recent report pieces together the link between TVs, computer screens and sitting down on our derrières.
In fact, for every 10 per cent increase that a nations spends on IT and communications technology, there’s a 1 per cent increase in obesity rates. This is not to say that all technology is bad. There have been a number of ways that technology can be a key factor to the success of your weight loss or weight management.
Enjoy the great weather
Nigel recommends getting out of the house, or your office, and going for walk. Check out the local parks and take in the beautiful scenery. If you’re a dog owner, take your furry friend for a walk in one of Toronto’s many scenic trails. Challenge yourself by taking up running and prepare for a race, as there are many 5K, 10K races that will put your endurance levels to the test.
Spring clean your workout
Most people who gain weight during the winter months tend to gain a pound of lasting weight. So, if you managed to eat yourself silly through the winter, don’t fret. There’s still hope in winning the battle of the winter bulge. Nigel says the best plan of action is to keep exercising. Aim to burn at least 500 calories from vigorous exercise because if you do this, you can expect to burn an additional 190 calories in the 14- hour period after your cardio session is over.
Moves for success
Some people swear by doing cardio first then weights after. Others believe that doing weights first then cardio after will provide the most caloric burn. Nigel says both schools of thought are equally valid. At a minimum, the heart needs at least 15 minutes in the cardio zone every day to stay healthy.
Weight training is important because it not only keeps your muscles strong it also helps maintain bone density. If you’re short on time try using compound movements to burn the most calories. For example, a standing overhead press, bar squats, dead lifts and the bench press are his top moves for weight loss success. Fancy workout moves aside, the best way to shift those unwanted winter pounds is to keep on moving.