Kanthaka's latest information on Covid-19. We have launched Virtual Live Training. Click HERE to learn more.

In the winter we are able to hide our bodies with more clothes but this is when we need to get summer body ready. So how do we do that? Is there the perfect summer body workout or maybe even a summer body diet? The things we do in the winter will get us ready for the summer. In other words, our summer body is made in the winter.

Drink extra water

Skimping on water can reduce the effectiveness of your workouts because even mild dehydration can affect your performance and fat-burning potential. If you need another reason to drink up, swallow this: the best way to rid yourself of excess water weight is to flush your body with water. You should drink at least half your body weight in ounces each day (e.g., a 150-pound woman should drink 75 oz. or the equivalent of about four and a half 16.9 oz. bottled waters a day). Just don’t skimp on the ice! Research has shown drinking ice-cold water causes your body to work harder (i.e., burn more calories) to maintain its ideal core temperature. So gulp down the cold stuff like it’s your fat burning fuel—because it is!

Make a Personal Plan

It’s important to make a personal plan of what you want to achieve and by when, preferably 3 months to the date of your holiday is when it should all start. Make sure to be realistic, it takes longer than you might think to really change your body to look good for your holiday – it won’t just happen on day 1! You’ll need to take into account that your body changes, you will need to move into different phases of action to keep you moving forward towards your body goal.

Find a Personal Trainer

Now that you’ve set aside the time with a  personal plan and have the information about your body you need, it’s time to find a personal trainer or gym-smart training buddy. Get a Personal Trainer or experienced ‘training buddy’ to design a workout plan using your information, even if you cant afford a trainer ongoing, spending the money on getting a qualified trainer to write you a plan focused on muscle building will be the best money you can spend whilst you carry out the exercises yourself. A good trainer or training buddy, will be able to show you how to perform these exercises properly so you don’t get injured, as well as showing you ways to make the exercises work even better, with techniques such as supersets, time-under-tension, plyometrics and #HIIT ‘finishers’ that will literally melt fat off your body.

Make your butt and belly your top priorities

Your glutes (butt muscles) are the biggest muscles in your body, so working them out is one of the best ways to burn calories—and prevent a saggy bikini-bottomed butt. (There’s nothing worse!) Of course, everyone knows that the real key to looking great in a bathing suit is having a flat belly! Give both areas extra attention during workouts leading up to and during bikini season.

Increase your daily intake of natural diuretics

These are foods that increase the speed at which fluids pass through your body to help you de-bloat. Natural diuretics include cucumbers, asparagus, lemon, green tea, and any foods with a higher concentration of magnesium, potassium, vitamin C, and/or caffeine. Tip: Try adding cucumber or lemon to water.

Cut back on processed, starchy carbohydrates

Such as breads, pastas, bagels, cookies, and crackers. Most of these foods are loaded with extra sodium and preservatives that can contribute to water retention and bloating. If the ingredients on a packaged item list more than a few ingredients—or anything you can’t pronounce—don’t eat it. Instead, opt for a serving of one of the many fresh fruits and veggies now in season, with lean protein to keep you satisfied.

Train for better posture

It is hard to show off an impressive beach body if your posture is pathetic. Poor posture is not only unattractive, but it can also interfere with your training.  Poor posture can cause a cascade of structural flaws that result in acute problems, such as joint pain throughout your body, reduced flexibility, and compromised muscles, all of which can limit your ability to burn fat and build strength. Almost everybody could stand to improve their posture.

Leave a Reply