We are less than twelve weeks away from summer– that’s just under three months. Many people see the first day of summer as a deadline to have increased their fitness, dropped body fat, and/or gained muscle. If you are one of those people, here are five things I would start now to have you reach your goals by summer.
- Eat a variety of whole foods
Whether you’re trying to build muscle, slim down, or both, you are what you eat. Prioritizing a diet of whole foods will not only keep you more satiated and reduce the risk of overeating, but it will allow you to get the essential micro and macronutrients to keep your body feeling good and having energy for your workouts. At its core, a whole food is a food that is eaten in its original form and does not require processing to consume: think fruit, veggies, and meats. Foods like Greek yogurt and cottage cheese are also good options, while they might not be “whole foods,” they are pretty close and can help you hit your protein target. What we want to avoid is any heavily processed foods, like cereals, things made from doughs, things that come in wrappers like chips or bars, cookies, pizza, etc.. These foods are engineered to be addictive and hack your hunger signals in a bad way, sabotaging your progress.
- Drink water– lots of it
Sometimes our body can confuse thirst for hunger if it’s dehydrated. Make sure that you are drinking close to a gallon of water per day, especially if you are active, trying to lose body fat, or outdoors in the warm weather. If you drink water before and after a meal, it will also help signal to the body that it’s full, which can promote both satiety and digestion.
- Increase your sleep
Yes, sleep is as important as your workout. Without adequate sleep, your body doesn’t have a chance to recover mentally or physically, and your progress will be moot. Parents: I hear you, sleep can be harder to get than getting in a workout or sticking to a diet. Instead of striving for eight hours when you’re currently getting four, do your best to inch toward an extra half hour of sleep. Practicing good sleep hygiene by setting the phone down well before you get in bed, going to bed and waking up at around the same time each day, and sleeping in a cold room can help promote quality sleep.
- Add a 20-30 minute walk every day (bonus points if it’s after a meal)
Walking after meals = digestion pro tip! Not only does walking after meals help you get your steps in and digest your food, but it also helps regulate blood sugar and, for my emotional eaters, it takes you out of the kitchen and gets you occupied and moving. Getting these extra steps will help slice a few extra calories off of your daily intake and it’s great for your mental health! Especially for the families out there, this can be a really good option to get some quality time together.
- Strength train 3 days per week
I’d be remiss to make a post about a summer glow-up without mentioning strength training. If you aren’t already, aim to get to the gym three days per week (e.g., Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday) for a full-body strength workout. This way, you’ll be hitting each major muscle group three times per week, sending the signal to your body that it’s time to grow muscle. Whether your goal is to gain muscle or not, having more lean muscle mass increases your metabolism and makes it easier to stay lean. Also, it’s protective against all – cause mortality! So let’s lift, people! And enjoy the start of your spring!
Shannon McGoey is a trainer at Merritt Clubs Eldersburg.
