Quick tips on trimming down for summer  

Resistance training:

Combine a resistance training routine along with your cardio vascular training to optimize our metabolic rate.   Perform a quick yet intense circuit routine that targets all you major muscles followed by a few minutes of your favorite cardio with moderate to high-intensity levels.  Repeat this 3 or more times depending on desired length of exercise. 

Cardio training:

Tired of long boring cardio sessions?  Challenge yourself and step it up a notch for 30 minutes by trying interval training. Make sure you warm up for at least 5 minutes then start splitting your cardio routine into 1 minute of low intensity followed by 30 seconds of high intensity.  Repeat this for at least 15 - 20 minutes allowing for longer recovery periods as needed.  Don’t forget to cool down for 5 minutes at the end. 

Stretching:

Stretching is a vital part of your fitness routine.  Adding some form of flexibility training to your routine will not only improve your performance but it will help with your muscle recovery which will help prevent unwanted injuries.  Warming up a good 5 to 10 minutes is recommended before you begin your workout and always stretch at the end of your training for optimal performance.

Safe and effective training:

It is always fun to change up your routine and try new exercises, find a new gadget or experiment with new equipment, but remember the best exercise is the one you can complete safely and effectively.  We are all at different fitness levels and have different fitness goals.  Exercise can easily become counter-productive if done incorrectly because injury can occur.  Keeping an exercise simple yet performing it intensely or adding extra reps and sets is sometimes more beneficial than attempting an exercise that is outside of your fitness ability.  Whenever possible ask a fitness professional advice; they are always more than happy to answer questions. 

Fueling the body right:

If you are starting to feel like your body has reached a plateau and you are not progressing in your fitness program try taking a better look at your nutrition.   A great exercise routine should be complimented with a good and balanced nutritional diet.  In order to expect your body to perform at optimal levels you need to supply your muscles and body with the proper nutrients.   Although nutritional needs will vary from one person to the next depending on fitness goals there is one element that is needed by all, sleep.  Make sure you are getting a good 8 hours of sleep per day, muscles grow at rest and muscle recover is a vital part of your training.  The last piece of the puzzle is hydration.    Drink approximately 16 oz. of fluid two hours prior to exercise and a minimum of about 20 oz. or more for every hour that you exercise.  Staying hydrated throughout the day will help your exercise performance, help with muscle recovery after your workout and even help curb your appetite throughout the day.