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A SUMMER BODY IN 3 MONTHS

And how to achieve it naturally

By K3itlynPublished 3 years ago 3 min read
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Lets do this

Summer is approaching fast! And you want to look fit in your swimming trunks or bikinis. So.. Let's work together to burn that collected quarantine fat. Let's do this!

At the moment all gyms are closed, so we’ll have to work with what we got.

Remember: Routine, persistence, and Loyalty is key.

Let's start with important basics:

- Pay attention to your diet: Healthy dieting is just as important as the actual workout.

You need to go all out with foods like Avocados, leafy greens (spinach), Cauliflower, Broccoli, etc.. They help not only create the energy you need to workout, but create a wicked meal if you're creative. They are also considered a medicine, don't believe me? Let's look at some of the benefits, reducing risk of heart disease, stroke, obesity, type 2 diabetes, as well as improved self-esteem and mental state.

If that doesn't sound like a medicine I don't know what does.

- Portion size: Portion sizes tend to be thrown aside when it comes to meals, let's stop that here. The recommended portion size is usually found on the foods packaging, but for fruits and vegetables it's half the plate.

- Don't over eat: Throughout the day you are supposed to only eat 3 meals with the exception of 2 snacks. These meals are breakfast, lunch, and dinner, and you can have your snack anytime. To be specific, when I say snacks I mean carrot sticks and hummus, stove cooked popcorn, Avocado toast, stuff like that.

- Hydration: Today, the top beverages are alcohol, pop/fizzy water, and energy drinks, you want to stay away from those. Carbonated and sugary beverages puts you at risk for some cancers, such as cancer of the mouth, esophagus, throat, liver and breast. It can affect your immune system.

Alcohol use can lead to the development of chronic diseases and other serious problems including: High blood pressure, heart disease, stroke, liver disease, and digestive problems. Cancer of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum. So, let's stick with our ultimate healthy choice, water, if you'd like you can put cucumbers, lime, strawberries, lemon, raspberries (my favorite), oranges, etc, to give it some flavor.

- Workout routines, the absolute best time to workout is early in the morning (7:00am-9:00am) Studies show working out in the morning on an empty stomach could burn more unwanted fats. Then again right after dinner (5:00pm-7:00pm) to burn off any extra calories. Wait 30 minutes after your workout to eat breakfast, the muscles are most receptive to replacing lost glycogen (or stored carbohydrates) in that half-hour immediately after a hard effort.

Workouts, If you want to include your whole body in the workout, your best bets are: Push-ups, abdominal crunches, squats, burpees, running, cycling on a harder setting level, planks, side planks, walking.

Leg workouts: Barbell squats, leg press, sumo squats, walking lunge, curtsy lunge,inner thigh pulses, fire hydrants, leg lift pulse, and side leg lifts.

Core workouts: High crunches, leg raises, leg raised circles, raised leg hold, flutter kicks, scissors, side plank rotation, burpees, plank jacks, table top bridge, and elbow to knee crunches.

Glutes: Donkey kicks, chair pose, side lunges, dumbbell squats, step ups, butt lift, glute bridge, single-leg hip raise, crossover lunge, rainbows, power skip,

Arms: Upright row, chicken wings, scarecrow extension, side curls, front extensions, back row, dumbbell lateral raise, hammer curls, and windmills

(if unfamiliar with any look them up)

*Remember* It's good to take a few seconds break between workouts to let your body regenerate strength, and drink plenty of water before, during, and after the workout.

Now, let's get a routine into place to see what our day would look like.

(6:30am-7:00am) wake up, wash face with cold water for energy boost, drink 1L of water, (7:10am-7:15am) meditate on deck, (7:20am-7:50am) do any workout listed above (drink water), (8:30am) Make fruit smoothie and a healthy breakfast, (12:30pm) eat healthy lunch with correct serving size, don't forget water, (1:00pm) for for walk/run, bring water, (5:00pm) eat a delicious healthy supper, with water (5:30pm-6:00pm) do another workout listed above and drink water.

(eat snacks anytime)

And there you go! You can start with doing workouts 3 times a week, once the workouts seem to get easier, add on or do them more frequently. Before you know it, you will have your dream bod!

*Remember* routine, healthy eating, persistence, and drinking water are just as important as the workout, don’t forget to have fun!

goals
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About the Creator

K3itlyn

me dunno

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