Summer Fitness: Week 1
Ready for Summer? More Muscle, Less Fat...in Four Weeks!
By Greg Rothman, MS PT
Every year when the spring weather hits, especially on those extra gorgeous days when the sun shines bright and we can walk around in short sleeves, people start asking me: “What’s the best way to lose weight...fast?” I have some great tips for how to accomplish this, but the question also begs for some clarification.
What people really mean when they say they want to ‘lose weight’ is that they want to lose fat. If a lean, toned body is what you’re after, watching the scale like a hawk is not the answer. Maintaining or building lean muscle tissue and releasing and burning fat is most often the real goal.
To do this, it is essential to eat well and exercise efficiently. Especially if you want to see results fast. Here’s a simple but highly effective four-week plan* to help you get the lean, toned body you desire:
WEEK 1 — Before you even set foot in the gym, we have to talk about what you eat--and when. Eat supportive meals every three hours from the time you wake up until a few hours before you go to bed.
A supportive meal consists of roughly equal portions of a lean protein (skinless chicken breast, egg whites, less fatty cuts of steak, etc), a good starchy carbohydrate (sweet potato, oatmeal, brown rice, etc) and a fibrous carb (pretty much any vegetable, though green leafy vegetables and bright colored veggies like red peppers are best).
For a guide to the rules for eating in a way that supports your goals and a great food list you can put up on your fridge, email me at EmpowerFitness@aol.com with “Supportive Eating Guide” in the subject line.
Try to consume daily calories roughly equal to your body weight multiplied by 14. Now that you’re eating in a way that allows you to hold onto or build muscle and burn body fat, it’s time to hit the gym.
I suggest these big, compound movements to get your muscles revved up for fat-burning: Barbell Squat, Dumbbell Chest Press, Dumbbell Row, Dumbbell Overhead Press, Dumbbell Biceps Curl, Dumbbell Triceps ‘French’ Press and the Physioball Crunch.
Complete two sets of 15 repetitions for each exercise, with a weight that allows you to JUST complete the sets before exhaustion. Repeat the workout two more times this week with a day of rest between each workout. You will not see impressive results unless you are using ‘progressive resistance’ which means that if you finish the sets today, you must increase the weight for the next workout. If you are unable complete the sets, just do more repetitions with the same weight in your next workout.
Follow the workout with 15 minutes of cardio done as interval training, such as running/jogging or a stationary bike or stairmaster or whatever you enjoy the most. If you like, turn on some music, make it fun, and enjoy the process as much as possible. For more specifics on this, see my last article on “Four Steps to A Sexy Six-Pack."
Watch for Week 2...next week!
Greg Rothman is the owner of Empower Fitness Studio in New York City’s Greenwich Village. He received his Masters Degree in Physical Therapy from Columbia University and has 15 years experience in the fields of fitness and rehabilitation. Be sure to get a check up and OK from your doctor before starting any exercise program. Greg's column originally appeared on GayHealthBlog.com.
