Get in shape for summer!

Summer is right around the corner, are you ready? This is a good time to cut back on the junk food and start an exercise program. You don't have to belong to a gym to get in shape. In fact you don't even need to lift weights. With the weather warming up and beautiful sunrises/sunsets, start out by simply going for 20 minute walks. Walk at a brisk pace and increase your time as soon as you physically can. Do some light stomach exercises like bridges and crunches. Do these 3 days a week and you will see a change in your body.
If you prefer a treadmill workout, set the pace to whatever pace you keep a normal breathing pattern. After a 5 minute warm-up, drop the speed 25% and increase the incline to its max. Try to do this for one minute. After a minute, bring incline back to one and increase speed back to where you started for two minutes. Repeat this cycle (2minutes flat, 1 minute fully inclined) for twenty minutes. Then drop the speed to slow and do a two minute cool down.

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You have a few different goals here:

1. To be able to do the above workout for 40 minutes.

2. Once you've accomplished this goal, start increasing the amount of speed.

3. Now start increasing the amount of time in incline. Try to get up to doing 2 minutes each. After that, increase incline time over flat time.

As you can see there are many ways you can change up this exercise. To me, that's the ticket on any exercise. Never become complacent or bored, otherwise you're more likely to quit. Once you can do the above, start jogging at a slow pace and work up to 3 miles.



Time to cut back on junk/fast food. I'm not saying cut out the things you love. If you do, there's no way you will stick with any diet program. Instead of candy, try a protein bar. The Matrix cookie dough is one of my favorites. Protein will fill you up and keep you full longer, taking away bing issues. Try to mix in some fruit. Not a big fruit eater? no problem, make a smoothie. Eating peanuts and almonds are also a good call. Moderate the junk food, start with some light exercise and you will be ready for summer! Until next time-

To your health and mental wellness-
Rob Denny
Certified boxing Trainer/former United States Marine
Founder/Author
htt[://Got2manUp.com