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7 Tips For A Fit Summer Body

7 Tips For A Fit Summer Body

Summer is a time for fun and sun… for vacations, barbecues, parties, and drinking. While you should relish these activities during this time of the year, it is often difficult to maintain a fit body during these months and it is important to make sure that your health doesn’t suffer along the way.

You can have fun as well as take care of yourself this summer. If you are able to keep your body fit, healthy, and happy throughout the summer months, you will build the habits to keep it going onto the next summer as well. Here are seven tips for building and maintaining a fit summer body.

1. Eat right

Your diet should consist of lots of fruits and vegetables. According to The Harvard School of Public Health you should be eating nine servings of fruits and vegetables per day, equivalent to two cups of fruit and 2.5 cups of vegetables per day. That is a minimum estimation so you should be able to eat as many fruits and vegetables as you want.

You also need to focus on eating the right amount of protein, fats, and good carbohydrates. Good carbohydrates include quinoa, brown rice, whole wheat, rye, and barley. Bad carbohydrates are found in refined white bread and processed foods like French fries. The amount you need to consume depends on how active you are, your height and weight, your age, your gender, etc.

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A general guideline is to stay away from fast foods which are loaded with Trans fats and added sugars. Substitute hamburgers and hotdogs with turkey burgers and turkey dogs. Try grilling salmon and shrimp instead of bratwursts. Eat grilled vegetables such as zucchini, peppers, and onions or salad on the side as opposed to French fries or potato chips. (French fries do not count as a vegetable contrary to popular belief). Fruit salads make great summer desserts as a substitute for ice cream and cake.

Eating right takes discipline and awareness. It doesn’t mean you can’t ever eat a hamburger, cookie, or potato chip. It means you are consistently putting healthy foods in your body. You will notice how much better you feel because you are eating healthy and clean. After a while you might not crave the hot dog like you did before.

2. Eat light

Don’t starve yourself: if you are hungry you need to eat, but try to concentrate on how much you eat. Make an effort to not overeat. When eating there is a point when you have eaten enough and are satisfied, and then there is that point that many of us go past. This is the point you should try to avoid.

Try eating smaller meals throughout the day. Eat a large breakfast and smaller portions throughout the day. Eating this way can be beneficial especially if you are looking to shed a few pounds or get more toned. But remember just because you are eating smaller meals doesn’t mean you shouldn’t care about what you are eating. Eating right and eating light go hand in hand.

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3. Hydrate

It is always important to drink enough water. This is especially necessary during the summer months. According to the American Heart Association, staying hydrated is critical for your heart health. “Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And, it helps the muscles work efficiently.” This is not anything to take for granted. Without enough water your heart is going to suffer. If your heart suffers your body will as well.

The amount of water you should drink depends on many different variables. A useful way to test if you are drinking enough water is to pay attention to your urine. If it is light in color than you are drinking enough. If it is darker than you aren’t drinking enough. Also pay attention to how often you go to the bathroom. You don’t want to drown yourself because that can have negative consequences as well, but you want to ensure your body is properly hydrated.

If you are planning on spending a lot of time outside in the sun counteract dehydration symptoms with lots of H2O. This is really important when you plan on drinking alcohol or any other liquids that can lead to dehydration. Always have enough water available during the summer months no matter what you are doing.

4. Exercise

Humans aren’t meant to be a sedentary, so try to get as much exercise as you can. There are so many ways you can exercise effectively especially during the summer months. Running, walking, swimming, hiking are all simple forms of exercise you can do outside in the sunny weather. Unless you have severe health restrictions, there is a form of exercise out there waiting for you.

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The summer months are the perfect time to start taking exercise seriously. It can often be difficult to undertake an exercise regimen during the fall and winter months because of the cold and unfavorable weather. Play beach volleyball, go for long walks on the beach, or swim in the lake or the ocean. Exercise doesn’t have to be intense cardio or strength training. Take advantage of the warm weather and treat your body well.

It is important to determine what kind of body you want. Are you trying to lose body fat or do you desire to be more fit and active? Cater your exercise to fit your individual needs.

5. Focus on the core

Just as the foundation keeps a house strong and solid, the core keeps your body strong and solid. Even though core training is a form of exercise in itself I thought it deserved its own point of emphasis. Whether you are trying to form a six pack in your stomach or merely wanting to be stronger, focus on your core when you build your body for the summer. The core keeps your entire body together. If your core is weak than your whole body is going to suffer. Along with the normal exercise you do throughout the week add in some extra core work 3-4 times per week. This routine doesn’t need to be extreme. It is important to give your core the extra attention it deserves.

Having a strong core is more than just constructing sexy-looking abs. According to the Mayo Clinic, having strong core muscles is important for performing any physical activity. “Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.” Building a strong core is essential to a healthy body and beneficial for those of all ages.

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6. Limit alcohol

This one can be tough especially during the summer months. I know how nice it can be to sit around outside during the summer months enjoying some adult beverages. As I said previously this is an enjoyable part of summer that you should take advantage of. But try to limit how much you drink and pay attention to what you drink.

If you are concerned with your body than you will limit how much beer you drink. Beer is refreshing in the summer but it is filled with empty calories, which can be detrimental to your body. Also watch out for liquors like whiskey and rum because they tend to have a lot of added sugars. Light liquors such as gin and vodka are probably your safest bet if you plan on drinking often throughout the summer.

7. Get rest

Your body needs rest. Make sure you provide it with plenty of rest. Don’t stay up late all the time partying. Get enough sleep. At the same time don’t workout incessantly. Your body needs time to recuperate and strengthen. Take rest as needed. Find a balance between having a good time, exercising, and resting. Your body will thank you.

Featured photo credit: Zhuoku via img.article.pchome.net

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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