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Summer is upon us and here’s to this year not bringing in any sadness with it.
Now that everyone’s so excited about coming out, the only thing holding some people back is their physical appearance.
It’s no secret that looking good makes you feel good.
And since it involves making long-term healthy decisions, why not get the ideal body at home for this summer of 2022?
Here’s all you need to get that perfect summer body from the comfort of your home:
Diet Plans for the Perfect Summer Body
Firstly, let’s just agree that the most important part of our plan will consist of diet and dietary routines.
Almost 80% of all our efforts to make changes to our bodies revolve around diet. We’ll get to 20% of exercise later.
This is because diet comprises everything that’s entering the body.
What you should eat, how frequently should you eat it, and when should you eat it are common questions that need answers to.
This inevitably makes gaining the ideal summer body all the more convenient.
To get started, take a look at the top 60 healthy foods that you can make meal plans with.
Moreover, here’s a guide to help you understand the different types of diets.
Whether your goal is to shed some pounds or work on those abs, you will need a different plan for each goal.
This is where all professionals recommend consulting a dietician and nutritionist as well as a certified trainer or fitness expert.
Your body will need to witness massive dietary changes before it can show results of any kind.
You need to ensure:
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Your intake of proteins and fiber is high
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Your consumption of carbs and overall calories is low
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You consume healthy carbs that have fiber in them
Avoiding Dangerous Foods
The only thing more important than what to eat for the ideal body is what not to eat.
Many of us are bloated in our waistlines due to the presence of fat deposits while others have bodies that are too lean.
Believe it or not, both of these situations are directly and indirectly caused by harmful dietary habits that involve processed foods we need to avoid at all costs!
The point of getting the ideal summer body at home isn’t to declare war on all fats!
We all need healthy dietary fats in adequate quantities. Knowing which type of fat you should consume is essential.
Sodium, sugars, added flavors and sweeteners, trans-fats and concentrated amounts of saturated fats are common examples of the things you need to avoid.
Your diet at home and anywhere you go will be very different. That’s why we recommend making things yourself or considering a reliable and regular source.
You’ll be surprised how easy it is to attain the perfect summer body at home if you just regulate your diet.
Measuring Nutritional Intake and Consumption
For starters, get an app that can help you calculate your nutritional intake.
You can get an idea of the nutritional values of various healthy foods here.
Modern science still believes that the best way to lose weight is to maintain a calorie deficit.
This means you need to be aware of the number of calories you’re consuming at all times.
While meal plans such as these can be easy estimates, you will also need to know how many calories you’re burning when you’re exercising as well.
You can get a rough estimate of the calories burnt with various belly fat exercises here.
Working Out for the Perfect Summer Body
Though your diet has its importance, working out is the essential 20% of your weight loss regime you can’t ignore.
Exercise ensures that you burn extra calories to maintain a calorie deficit. This is preferable to intermittent fasting as well.
That’s because, with exercise, you can eat to gain essential nutrients such as healthy fats, proteins, fibers, etc.
This will also help in bringing out the lean and toned muscle shape that you want.
Whether you’re looking for bodybuilding tips, weight loss guides, or ways to gain weight and/or strength, your training will differ.
You can try out a variety of exercises that combine a mix of the following:
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Endurance
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Strength
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Flexibility
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Balance
Combined with HIIT, these can all work to improve any and all muscles of your body.
Make sure to follow every exercise to the letter. Have a professional or expert judge your posture to see if you’re doing everything right.
With enough time, you can attain the perfect summer body with a series of workouts that help you burn fats.
To help you get in the mood, try investing in workout gear and outfits like running joggers to motivate you.
Exercises for the Perfect Summer Body
Even without weights, you can still do a lot to bring your body in a calorie deficit.
You can work out harder and bring your abs, hips, back, chest, shoulders, legs, and arms in shape as well.
Although the pace will vary, you don’t necessarily need a gym for working out.
Try doing a combination of these exercises to work out specific parts of your body:
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Lunges
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Push-Ups
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Abdominal Stretch
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Various Types of Crunches
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Arm Raises
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Sit-Ups
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180 Jumps
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V-Ups
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Dumbbell Rows
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Squats
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Bending Windmill Stretch
Variations and Routines
As important as your exercises are, it’s equally essential that you keep a routine that varies in accordance with your body.
This means that you need to mix exercises that target specific parts of the body each day and target different body parts every day of the week.
It’s vital that your routines are timed correctly along with your meals to help you get the closest estimate of your calorie burnout.
Similarly, while you can’t go for HIIT every day of the week, try adding sessions in-between days.
Mix things up with endurance and strength training exercises and use your own bodyweight for your exercises.
Professional lives can be handled with a relaxed mind if you work out before going to the office.
Working on Mental Health
It’s okay to have preexisting conditions such as anxiety or even dysthymia.
This doesn’t mean that you can’t work on a healthy body by dieting and exercising.
While it may not directly affect your state, you can count on your energy levels and hormones to be in better states.
On the other hand, if you’re not working on your mental health, you have more chances of becoming obese and develop eating disorders.
Research has shown how changes in mental health can affect weight loss goals. (1)
Moreover, the undeniable importance of stress in the equation of health demands that we observe caution.
Additionally, we need to make efforts to ensure a psychologically healthy environment for ourselves.
Learn to be Patient
Lastly, you need to understand that your body isn’t a machine.
You can’t blame yourself or your efforts if results take time. Everything affects everyone’s different metabolism in a way that is specific to their body.
What this means is that your efforts might end up taking more time than the average success story you read up on.
However, this doesn’t mean that you should give up or try different strategies instantly.
Unless you’ve sought professional help, you should try a regimen wholeheartedly for at least a month before you declare it useless for yourself.