Wellness For Singles
Uh-oh, it happened again.  Isn’t it always the case?  Right around January or February I tell myself, “Ok, just a few short months until beach season, its time for me to get my butt in shape.”  Then, before I know it, it’s May or June and I’ve made no effort to get fit.  Ugh…  Well, it looks like it’s another year of cover-ups and embarrassment.  “C’est la vie.”

Pardon my language, but that is a bunch of B.S.  It is never too late to pump up that body, getting it ready to display to the world.  With a little discipline and hard work, you should be able to see results in just a few short weeks.  Here are a few easy and, most importantly, quick exercises that you can do to tighten your problem areas before hitting the beach this summer.  Enjoy.

The first thing you need to do is commit.  You need to tell yourself that you want this, and more importantly that you can do this.  It won’t be a walk in the park, but it won’t kill you either.  You can’t slack off though, and you can’t lollygag through it.  Stick to it, and you’ll be happy you did.

There are two sides to the issue of your desired beach body; caloric intake and training.  Let’s focus on intake first.  If you wish to get in shape, you need to watch what goes into your body.  Try to lay off alcohol for a while, eliminating unnecessary calories from your diet.  Try eating less, or preferably no, fast food – again reducing fat and calories from your diet.  Lastly, eat more fresh vegetables and fruits.  These items are not only low in fat, but will provide your body with other nutrients it needs to stay healthy.  Try keeping a food log to see what you eat in the course of a normal day.  Record every meal and every snack. Then review it to see what might be unnecessary moving forward.

Now, let’s talk about training.  Here is the “fun” part.  Doing some push-ups and crunches every day after you wake up won’t get the job done.  Neither will wishing for a better body in your dreams.  You’ll need to work at it a bit, but as they say “whatever doesn’t kill you, makes your stronger.”  Try including a daily jog or walk into your regular routine.  Either before work, or maybe a relaxing mind-clearing escape from the day in the evening.  Whenever is best for you.  Every few days, try extending the length of your walk/run, as a way to continually push your body.  Don’t strain or bite off more than you can chew, but reach for a little more each time.

If you have the opportunity, hitting the gym isn’t such a bad idea either.  Even if you just have some weights in your house, that will do just fine.  All you need is some space and a little resistance to help tighten and strengthen your muscles.  The most common problem areas, like the belly or arms, can be toned relatively easily.  However, it is important not to expect a drastic change… at least not after the first day.  With time, your muscles should begin to strengthen and these flabby, un-sexy, areas may turn out to be the ones you end up showing off.

First let’s start with the belly.  Doing the same kind of crunches every day won’t be very effective.  Your body will get used to one exercise and it will begin to lose its effectiveness.  Instead, try different crunches every day.  Try bicycle crunches where you pump your legs while you crunch.  Try, leg raises where you just lift your legs up in the air, while keeping your back flat on the ground.  Or, try incorporating a workout ball into the routine.  Put your legs on the ball, and your hands on the ground – sort of like a push up position. Then bring your legs in, rolling the ball and tightening your abs.  Bring it back to the starting position and repeat.  Over a few weeks you should notice a tighter core and a sexier beach stomach.

Lastly, let’s talk arms.  The flabby arm look isn’t very appealing.  Now, you don’t need to focus on increasing the size of your muscles, doing curls or massive weight-lifting exercise, just some simple ones instead.  You’re looking to tone, not grow.  Less weight and more reps will be what you want to focus on.  Try doing some push ups, both inclined and declined.  Try doing some arm raises, lifting your arm from the side of your body to straight out in front of you.  Add a small weight to increase resistance.  You can also try some kettle bell raises, listing a weight from your stomach area to your check using both arms.  Keep your arms in and make sure to hold when you get to the top. 

With just a little time, you should see a tighter body in only a few weeks.  Have fun on the beach, and as always be safe.

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