Summer Workout Tips for Chicago Residents -

Most of us want to be healthier this summer and lose a few pounds to look better in that bathing suit. Here are just a few tips for you to get in shape quickly for the beach or that vacation. Okay, let’s get started…

Tip # 1 – Drink Water!

Basically it’s surprising how much you can elevate your fat metabolism by drinking ample water and staying hydrated. Often people totally underestimate the effect that being hydrated and consuming ample water has when it comes to reducing fat and also on their overall health in general. Over seventy percent of the processes that take place in your body take water and things like organs can’t function optimally without enough water.

Yes, your metabolism of fat IS directly affected by how well hydrated your body is. Sources differ on how much a person should drink on a daily basis. Be that as it may, we recommend to try to drink at least four cups or more everyday.  Regrettably, juice and tea don’t count. Yes they have water - they also are going to have sugar and other ingredients that actually limit the amount that is absorbed and used.

Tip # 2  - STOP storing new body fat!

The majority of people start a training program to lose weight and it’s amazing the number of people who add on additional body fat later that day or the next. That said, our primary task should be to stop storing new body fat. The best way to do this is to eat small, balanced meals or snacks every 2-3 hours. There are multiple reasons why eating at short intervals enhances your metabolism and also prevents the storing of additional body fat.

In effect, the longer the time in between feedings, the slower the rate at which your body burns fuel to conserve energy – this is known as the starvation mechanism. Don’t forget that eating more often will train your body to use fat for energy since it’s used to getting fuel on a regular basis. Not to mention, your body will not have to store as much fat because it doesn’t have to wonder when the next feeding will be. Conditioning your body in this manner will decrease the tendency for you to eat too many calories at any one feeding and the body to store more body fat since it doesn’t have to be concerned with going for a long period of time without food.

Tip # 3 – Quick, Mini Workouts

Most people don't need to exercise for many long hours that often and nor do you. Who really has time for 3-5 exercise sessions per week for hours on end since I know you’re busy as most people are.

Just remember that quick, small exercise sessions are just as effective and very often even more effective than your traditional style workout routines if done progressively. How is that, the reason is because these short, small workouts can be done everyday or even multiple times per day and this enhances your metabolism more frequently.

Not only that, just ten to fifteen minutes of moderate to high-intensity aerobic exercise each day will increase blood flow and circulation, burn some extra calories, and most importantly give you that little boost.

The second reason is quick, mini workouts are more convenient and practical for the majority of people. Here are only a few ideas:

1. Jog upstairs and walk back down – then repeat that for 5 or so minutes and you'll be exhausted. Furthermore, you'll totally boost your metabolism and increase blood flow and circulation which will make you feel great!

2. Complete 10 minutes of calisthenics such as jumping jacks, kick butts, high knees, jog in place, mountain climbers, etc.

3. Go for a quick 10 minute power walk and walk nearly as fast as you can and over time try to increase your distance and/or speed.
 

Chicago is loaded with parks where you can workout, do a quick set of pull ups

Tip # 4 – Progressive Exercise is a MUST!

Conditioning progressively with strength training is probably one of the most important forms of exercise you can do. What’s more, this principle applies to all forms of exercise and fitness. When it comes to talking about transforming the body, increasing metabolism, and reducing that excess body fat, you have to ensure that the majority of of your sessions are progressive in nature.

Let’s set some ground rules: one to three sets per exercise, as many reps as possible in good form on each set, perform slow controlled reps to maximize muscle involvement, change exercises frequently, etc. Give the body a reason to adapt, to do this you have to supply a stimulus or reason for the body to make improvements. Bear in mind, just because you go to the gym and do strength training a few times a week doesn’t mean anything. The number of sets and reps doesn't matter, what matters is that the muscles and systems are subjected to a greater than stress than what the muscles are used to.

If you are working with a personal trainer in chicago, they should make sure you are tracking your results of every workout.

If you have questions about any of our personal training programs in the downtown, north side, Lincoln Park, Streeterville or Gold Coast area, go to the contact us page.