Tone it up in time for summer


Bike ride

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With summer coming quickly and spring break already upon us, the time to tone is now. Crash diets should be a thing of the past, and working out intensely for small periods of time can cause injury. The following are just a few tips that will help you lose some winter weight and prepare you for your bikini bod.


Replace snacking with fruit

Many people do not realize how their snacking affects their overall health. Instead of chips or other processed food, opt for fruit instead. Better yet, throw some berries into a tall glass of water for some extra flavor without the added sugar. Fresh fruit is the best option, but frozen fruit works too and can save you some money.


Add a few workouts to the week

Something as simple as a weekend bike ride can make a huge difference. Here are a few other options if you're not the gym-going type. 

  • Monday: 30- to 60-minute walk
  • Tuesday: 20 minutes of body weight exercises, like push-ups, squats, lunges, sit-ups and mountain climbers); work for 45 seconds and rest for 15 second
  • Wednesday: Rest or 15-minute brisk walk
  • Thursday: 20 minutes of a beginner yoga routine from YouTube
  • Friday: Rest
  • Saturday: Bike ride
  • Sunday: Swim or play a pickup sport; backyard basketball or ping pong will suffice



Supplements are not cheating

Some people who do not have a fitness background might think that using supplements is a form of cheating. These supplements will never take the place of hard work, but they can help you reach your goals a bit more quickly. Some of the best supplements deal with muscle recovery so a person can exercise with minimal soreness the next day. Consulting with a doctor is important before starting on certain supplements especially if you're nursing or may become pregnant. The best supplements for weight loss and fitness for women include:

  • Thermogenics raise the body’s core temperature to help burn off excess calories. Some of these supplements are just a combination of caffeine and fillers, but some thermogenics can aid in toning up immensely. It is important to hydrate when taking these as they can lead someone to sweat more than they usually do.
  • A pure protein source can help aid in recovery and even be used as a meal replacement. 
  • A good amino acid blend can be used to fuel workouts as well as recover from them. These usually are very low calorie but highly beneficial, so let your body recover with a good BCAA supplement.

Getting fit isn’t impossible and it only takes a small portion of each day. Follow a schedule that is written out each week and follow it. This can help hold you accountable and reach your goals.