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Publisher’s Note
by CK May is the month of flowers not just in the Philippines but also here in Calgary. A lot of my neighbors have done their spring cleaning and unfortunately I cannot cope up with them. I remember that during this time of the year my husband, Hank gets busier day by day. He takes care [...]
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Page added on July 20, 2011

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FITNESS RULES FOR A FIT SUMMER!

The absolute best way for you to get into shape this summer is for you to commit and be willing to put in the hours at the gym and stay disciplined with a lean and clean diet. Plain and simple.

Here are a few suggestions on how to stay on track and give you a slight edge:

RULE 1 – WORKOUT IN THE MORNING

This has always been a good fat loss strategy. Exercise first thing in the morning on an empty stomach is a quick way to burn fat. Testosterone levels are at its peak in the morning. High testosterone levels can enhance muscle growth following exercise. Training in the morning will ensure testosterone levels are optimized for greater muscle building results and enhanced aft loss.

RULE 2 – RELAX

Stress causes the body to store fat – usually around the mid-section. Stress causes the body to release a stress hormone called “Cortisol”. Cortisol causes the body to burn muscle for fuel instead of fat. A fully rested and recharged body will easily burn more fat than a stressed body. Get enough sleep and stay positive mentally to avoid the daily stresses that you may face.

RULE 3 – CARDIO-CARDIO-CARDIO

Cardiovascular exercise is one of the best tools to burn fat and helps you build a lean physique. However, too much cardio may cause the body to burn muscle instead of fat for fuel. The less muscle tissue you have – the slower your metabolism, and the more likely your body is to store fat. Make sure to add a three or four day weight/resistance training program to your weekly training schedule. This will help address both the muscle building and fat burning aspect you are striving for.

RULE 4 – COMPOUND MOVEMENTS

Multi-joint compound movements will help the body release greater amounts of testosterone and stimulate more fat loss by the metabolic effects it creates. This high-intensity type of resistance training stresses the body to a point where it causes the body to build muscle. The more lean muscle the body has, the higher your metabolic rate is; therefore causing the body to burn fat during the workout and for hours after the workout. Exercises include squats, bench press, barbell rows, and deadlifts. These exercises employ more than one muscle group forcing the body to burn more fuel than isolation exercises.

RULE 5 – DRINK WATER

Water aids our bodies in the waste removal process, therefore preventing any further waste build up. Water helps our cells rebuild and get replaced, and the proper functioning of our metabolic process. Metabolism is what helps our body burn fat.

I hope these five rules will help get you started on a fitter summer. The first step is to get moving! Remember one day at a time – stay focused and work hard. The results will come. Be patient and trust the process! Have a great summer!

Jay Raymundo

Certified Personal Trainer, Nutrition and Wellness Specialist, Pre and Post Natal Fitness, Level 2 Fitness Kickboxing Instructor, MMA Strength and Conditioning Coach

REFEREBCES: DAVID ROBINSON, INSIDE FITNESS MAGAZINE JUNE/JULY 2011

FITNESS RULES FOR A FIT SUMMER!

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