One of the best things about living in Florida is the weather. It is nearly always beach weather, and while the ocean might be too cold for a swim sometimes, the sand is always warm. What that means is that you need to be prepared for swimsuit season all year long because there is no off-season in Florida. Click here to know more about strength and resistance training.
Finally, if you are ready to get that beach bod, we have got you covered. We talked to James Carlson, the owner of Carlson Fitness, an Orlando-based personal trainer, and got the scoop on just what it takes to get in beach shape.
Getting Beach Ready
First and foremost, we should stress that there is no perfect body. What we want is to get you comfortable in your skin so that you can enjoy yourself and the incredible Florida weather. If you are not comfortable in your skin and want to lose a few pounds before swimsuit season, there is hope.
Getting in beach shape will involve three things, cardio, strength training, and diet. They are listed below in order of increasing importance, so let’s look.
You might think that cardio is an essential part of losing weight, but it is not. If you imagined yourself sweating to death on the treadmill for hours at a time, you have the wrong image in your head. While cardio is essential, it is crucial for heart health.
The problem with doing high-intensity cardio for weight loss is that it stimulates the appetite and will likely lead to overeating. If you have a problem controlling your temptations, this can spell disaster and lead to uncontrollable urges.
Skip the high-intensity cardio in favor of low-intensity training, preferably outside of the gym. Instead of destroying yourself on the treadmill or stair-climber, get out and do some walking. Non-exercise-related cardio will help you burn calories without overly increasing your appetite.
So, get out there and enjoy some casual exercise in the Florida heat. If you live near Orlando, take a stroll around Disney Springs or enjoy one of the many parks available for your fitness pleasure. Your goal should be to get in as much low-intensity cardio as you can. Exercise that does not feel like exercise.
#2 Strength Training
Strength or resistance training is essential for a few reasons. People often avoid it because they think it is only for bodybuilders, and they are opposed to getting big. They are intimidated by the machines and the movements involved with weight training.
Strength training will increase bone density, decrease your chances of injury, improve your mood, sculpt your body and increase your resting metabolic rate. So, there is a big role for cardio in your quest for a Florida beach body.
That last benefit listed above is the key to giving you that beach body that you want, increasing your base metabolic rate. The more muscle mass you carry, the more calories you burn at rest. In other words, the more muscle you have, the quicker you will be able to burn fat while you are doing nothing at all.
Those looking to get a beach body should incorporate resistance training into their workout at least 2 to 3 times a week. You will burn calories during the workout, for hours after it, and as you build muscle, your metabolism will continue to increase.
And now for the most important step that will give you a beach body, nutrition.
If you want to be in swimsuit shape, nutrition is the biggest factor to consider. Bodies are made in the kitchen. No matter how good your workout plan is, if you are eating too many calories and the wrong kind of calories, you will not lose weight(fat).
You can go crazy with charting calories and macro-nutrients, but charting just two things will get the job done for most people. At a minimum, you need to track calories and protein consumption.
As far as calories go, set a small deficit of 500 calories a day. That will allow you to lose a steady pound of fat a week, which is a sustainable amount. Larger calorie deficits will allow you to lose weight faster, but they are usually unsustainable. Also, more restrictive diets should be avoided because they can lead to binge eating and make it harder to transfer to a normal maintenance diet after losing weight.
For protein, you should get a minimum of 1/2 gram of protein per pound of body weight. To get your total, divide your body weight by 2. Protein will help you build muscle, and it is harder for your body to digest than fat or carbohydrates. The increased thermal effect of digesting protein can further increase your fat loss. You can also check out the best supplement stack for weight loss online.
Summing It All Up
Well, there you have it, three things that are going to send you on the path of weight loss. Just remember to keep it slow and steady. Crash diets are never a good idea when it comes to weight loss. They almost always lead to bounce-back weight gain and make it very difficult to learn long-term weight maintenance. If you want to lose weight the right way, take it slow or give Carlson Fitness a call at 407-364-4261.