Hotter Than the Summer Sun: Unleash the Fat-Burning Fury with These Proven Strategies!
Summer is in full swing, meaning lighter clothing and swimsuit season is upon us. It’s only natural to want to feel your best when it comes to your body and being out in public. If you’re feeling a little intimidated by the thought of swimsuit season, don’t worry – I’ve got you covered.
In this article, we’re going to explore some fun and effective ways to get fit for summer. I have five activities to get you fitter this summer. These activities are sure to get you moving and feeling great. So, let’s jump right in and start working towards that beach-ready body!
1. Introduce an Outdoor Activity
Summer is a great time to stay fit and healthy with a lot of activities that can boost your physical and mental well-being. Whether you enjoy swimming, surfing, kayaking, paddle boarding, or boating (while keeping the beer total low), getting near water can have a calming and refreshing effect on your mind.
If you prefer to stay on land, you can try hiking, biking, running, or playing sports outside with your friends. These activities can improve cardiovascular health, strengthen muscles, and burn calories. No matter what you choose to do, summer is a wonderful season to have fun and stay active.
And don’t forget about just simply walking. Walking is a simple yet effective form of exercise that almost anyone can do. Walking can help with increased stamina, and light cardio endurance and can help reduce stress levels.
Although it can get hot in many parts of the country during the summer, going out in the morning or later at night when the sun goes down can still get you and about. Living in the Las Vegas heat doesn’t give me too many opportunities to enjoy the summer months during the day, so I try to make it out before 8 am a couple of times a week just to get some sun. You’ll have to find the right time for your schedule, but getting outside is an easy and fun way to get some extra exercise in.
If you need some ideas for some outdoor workouts, check this out: Outdoor Exercising.
2. Strength Training: Sculpt Your Body and Up Fat Loss
Strength training is not solely for building muscles and getting strong. It is an excellent fat-burning strategy that promotes increased metabolism and overall calorie expenditure.
Quick test: have you ever seen a jacked athlete who seems to be able to eat big plates of whatever they want, and still be able to maintain a great physique? Well, there are two reasons for that; first is that they are disciplined with the gym and/or eating outside of those occasions, and second that they have so much lean muscle mass that their metabolism is firing at a much higher level than sedentary folk.
When engaging in strength training, first focus on compound exercises that target multiple muscle groups simultaneously. Squats, deadlifts, bench and overhead presses, lunges, rows, and heavy farmers’ or suitcase carries are good exercises to focus on the main lifts of the workouts. Then you can move to more isolation exercises such as bicep curls, triceps, shoulder raises, calves, and other accessory muscle groups.
Try to aim for 3–4 good sessions a week starting, and you can always add mobility, outdoor activities, or cardio on the other days of the week. As you build lean muscle mass, your body becomes more efficient at burning calories while you’re resting. Resistance training also helps you lose fat and not muscle, which improves your body composition and health. So if you’re not strength training already, try to work it into your routine.
3. Balanced Nutrition: Fuel Your Body for Maximum Fat Burn Sub
While exercise plays a crucial role in fat loss, nutrition is equally important. Adopting a balanced diet that supports your fitness goals can increase your fat-burning potential.
To optimize fat loss, focus on consuming whole, nutrient-dense foods. Include lean proteins such as chicken, turkey, fish, and legumes in your meals. These proteins help in muscle repair and increase satiety.
Incorporate healthy fats from sources like fatty fish, avocados, nuts, seeds, and olive oil. These fats provide essential nutrients and help regulate hormone production. Complex carbohydrates like quinoa, sweet potatoes, and brown rice should be included in moderate portions to provide sustained energy throughout the day.
Don’t forget to stay hydrated by drinking plenty of water and minimizing the consumption of sugary beverages and processed foods. Meal planning, portion control, and mindful eating can also contribute to a balanced and sustainable nutrition plan. Oh, and try to limit the amount of vacation food and booze throughout the summer or on vacation.
4. High-Intensity Interval Training (HIIT): Maximizing Fat Burn in a Shorter Time
https://www.youtube.com/shorts/hGyEKzjBWpU
High-Intensity Interval Training (HIIT) has been very popular throughout the years for its ability to torch calories and boost metabolism. By alternating between intense bursts of exercise and short recovery periods, HIIT not only saves time but also helps burn fat, even after the workout! Studies have shown that interval training has the potential to raise your metabolism after these strenuous workouts. (Just make sure to be well-fueled and hydrated, as these workouts can be taxing on the body!)
HIIT workouts can be customized to fit your fitness level and preferences. A simple yet effective HIIT routine can consist of various exercises within a certain time or rep range. For example, you can do a set of dumbbell chest presses, followed by walking lunges to tax the legs, finished with jump rope for 30 seconds to work some cardio and burn the calves and shoulders. If I were programming, it would be something like this:
1A. Dumbbell Chest Presses — 12 reps of moderate to heavy weight
1B. Kettlebell Walking Lunges- 16 reps total (8 reps per leg)
1C. Jump Rope — 45 seconds
*Rest about a minute in-between; complete 4 sets total
This is an example of a tri-set you can do in the gym that works on conditioning. You see, HIIT training doesn’t have to be complicated. Just pairing 2-3 exercises in a row and adding a cardiovascular or conditioning exercise (like the jump rope above) will increase the heart rate and help work on your conditioning. You can also add anaerobic exercises like box jumps, ball slams, battle ropes, assault bike, rowers and other exercises into your sets.
For a great 2-page breakdown of HIIT, check out this PDF from the Americal College of Sports Medicine: https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf
5. Recovery and Sleep: Prioritize Rest for Optimal Fat Burn
While workouts and nutrition are essential components of any fat loss plan, the significance of recovery and sleep cannot be overstated. Inadequate recovery and poor sleep can hinder progress and impede fat loss efforts.
Allowing your body ample time to rest and recover is crucial. Schedule rest days between intense workout sessions to give your muscles time to repair and rebuild. Active recovery activities like yoga, stretching, or light cardio can also promote blood flow and aid in muscle recovery.
Quality sleep plays a vital role in regulating hormones that control appetite and metabolism. Aim for 7–9 hours of uninterrupted sleep each night. Establish a consistent sleep routine and create a sleep-friendly environment by minimizing noise, light, and electronic devices before bedtime.
For more info as to why sleep can help you lose weight, check out https://www.healthline.com/nutrition/sleep-and-weight-loss.
Let These 5 Tips Help You Have a Fit and Healthy Summer!
These are some of the five methods I like to use when trying to stay lean for summer. These steps are based on scientific evidence and proven results. They will help you boost your metabolism, increase your muscle mass, improve your mood and energy levels, and reduce your body fat percentage. If you follow these steps consistently, you will see amazing changes in your body and health in no time.
Remember, burning fat is about looking good, feeling good, and being healthy. So don’t wait any longer and start implementing these steps today. You will thank yourself later when you see the results. Thank you for reading this article and I hope you found it useful and informative. If you have any questions or feedback, please leave a comment below or contact me through my website. I would love to hear from you and help you achieve your fitness goals. Have a great summer and happy fat-burning!
Please subscribe to get updated blog posts! Also, check out my website delarosafit.com for my articles on fitness, strength and conditioning, nutrition, and healthy living.