Tips to start training for the summer

We are heading for the summer. Which means that hot weather is coming, so you can walk around at ease, with little clothes and a lot of your body soaking up the sun. Exercise to feel good and not just confident. We will tell you what you need to be in shape for the summer. Check out our training tips and how to feed yourself better. Come on!

Point everything

You will start a very different journey in your life. Regular exercise will give you more energy for your day. Record everything you are going to do from now on. Because with everything pointed out, you will see the real evolution that you are going to make.

Suggested information to point out:

• Weigh yourself once a week. But always on the same weekday;
• Measure your waist, arms, legs every week;
• Go on trying to wear an outfit that you know that at the beginning of the journey does not suit you. And you try it out every week.

Above all, he enjoy the entire transformation process.

Get enough sleep

Sleeping is part of the training. Because with a good day's sleep, you stay healthy and your body is ready for training. Sleep between 7 to 9 full hours and you will see that even your reflexes will be well trained. Don't go to bed late, not least because the process of losing weight / getting in shape is faster.

If you sleep little, your body creates less leptin and more ghrelin. This latter hormone causes an increase in appetite. And that is not what you want.

Train cardio

Continuing with the training tips. Training your body for the summer without training cardio doesn't make sense. What's more, you must prepare your body to be quick in the summer. So, we're going to help you work out the cardio part. We have three exercises for you, to keep you in shape.

Squats

This is an excellent exercise to train the inner part of the body, such as the glutes, quadriceps, deltoids and biceps. It allows you to tone your legs and buttocks and gain strength in general terms. To do this exercise, the ideal is to have a 'kettlebells' or 'Russian pesos'.

Start standing up, with the kettlebell held in front of your chest by the handles. Lower yourself into the squat position until your thighs are parallel to the floor. Hold the weight for a second. Then get up and always keep your weight on your heels. Push the chest out when you reach the starting position. Repeat for 30-50 seconds.

Burpee 

We know that this exercise has a high degree of difficulty, but it is very useful because it combines several exercises. It allows you to increase your strength and cardiovascular health. Start the exercise standing up, with your feet hip-width apart. Do a squat, place your hands at your sides and stretch your legs back, with your body resting on your arms and hands. As if you were a board. Do the squat gesture again with your legs. He makes a jump with his arms up, stretched, as well as his legs, well stretched. Repeat the exercise between 30 seconds and one minute.

Abdominal bicycle

With this exercise, we will focus not only on the abs, but also tone the obliques at the same time. First, spread an exercise mat on the floor. Lie on your back and hold your head with your elbows pointing outward. Take your shoulder blade off the mat (without straining your neck) and bring your knee up to your face at a 45 degree angle. Switch legs and repeat the gesture. When your right elbow is up, you should have your left knee up as well. You will feel your abdominals working. Repeat for one minute.

Your summer diet

What you eat during the day is very important because it will help in training, before training and after training. A good diet does not mean that you have to go hungry, nothing like that.

There is no consensus on the number of times we should eat each day. We should eat 3 meals a day or 5 to 6 smaller meals. In addition to traditional meals, if you can eat something every 3 and a half hours it will be ideal. Start by making a rich and balanced breakfast, we select the best options with you in mind.

One of the tips is to make your meal in small plates so that there is no tendency to overeat. And when you eat out don't feel free to eat more than usual.

Bet on vegetables. They are not difficult to prepare and they do you a lot of good. You should eat spinach, sweet potatoes, asparagus, carrots, cabbage, peas and broccoli.

Fruit is also a must for your summer diet. Eat fruit with breakfast or snack. Take advantage of the fruits of the season!

Healthy fats should also be included in your meals. Eat nuts, vegetables, avocados, cheese, dark chocolate, oils (extra virgin olive oil), eggs.

A diet has to be balanced, do not forget about foods rich in protein. You can eat peanut butter, cottage cheese, oats, salmon, lentils, sardines, flaxseed, chicken and pumpkin seeds.

Finally, stay hydrated. Drink water during the day. In addition to boosting your metabolism, it controls your hunger. Do not drink sugary drinks, but water. You can also drink green tea or herbal tea instead of tea or coffee.

You should drink at least 2 liters of water a day. This way you can maintain a good level of hydration.

Preparing your body for the summer is an ongoing job. In addition to all this, it is also important to follow all these tips with pleasure. Begin and end your exercise routine with the various stretches that we suggest for you. This blog article does not exempt you from medical contacts. Good training!