Here’s our top tips to avoid that annual meltdown by looking great for your well-earned break on the beach

Summer is finally here, spreading joy and smiles across all of Brum. But sure as eggs is eggs, unfortunately this will send many of us into a complete meltdown about not being ready to (nearly) bare all on the beach.

Well, here at Brum Towers we’re committed to helping make life that little bit easier so here’s a quick guide to some mighty fine ways to help you slim down.
Firstly, let’s get one thing straight: while exercise is undeniably important and offers many fantastic benefits to our overall health, research shows us that losing fat can’t be achieved by exercise alone. You can’t ‘out-train’ a bad diet and increasing your level of exercise while still eating junk food will not help fat loss. So be prepared to make some sacrifices people…

Right, on with the top tips…

Hello weights

It’s so tempting to focus solely on cardio-based workouts when trying to lose weight but combining aerobic exercises with strength training has been shown to be particularly effective for losing body fat.

Adding resistance to your workout with weight training can help the body preserve fat-free mass, which increases the number of calories your body burns while resting. Consistent weight training, that is safe yet challenging for your body will also help you to build lean muscle – this, combined with the fat loss, helps to create a more toned and sculpted physique.

HIIT man and her

We looked at High Intensity Interval Training (HIIT) in some detail last month so you’ll probably now be aware that it can be a fantastic form of exercise to incorporate into your fitness routine. Not only is HIIT a great way to boost your mood, but research shows that the increased metabolic rate caused by strenuous and high intensity exercise can last up to 38 hours, meaning your body will burn significantly more calories in a resting state.

Start with the simple ones – squats, sit-ups, burpees and mountain climbers are all fantastic exercises to try for 30-second intervals with a 20-second rest.

You are what you eat

Diet is fundamental to fat loss. Latest research suggests that 80 per cent of your fat loss is dependent on a good diet, which shows why many people struggle to lose fat despite frequent exercise.
If your goal is to lose fat, then you need to be in a calorie deficit – this is when you consume slightly fewer calories than you are burning which in turn makes your body tap into the stored body fat for extra energy.

To ensure you are still consuming the nutrients your body needs while in a calorie deficit, it’s a good idea to work with a personal trainer to create a healthy and balanced diet plan.

It’s not all about the gym

OK, a sweaty gym session is great for burning calories but having a more active lifestyle outside of the gym will also promote fat loss and improve your overall health.
Increase your daily activity levels with simple lifestyle changes – avoid driving short distances and try walking instead, use stairs instead of lifts, or take up hobbies that involve movement, such as climbing or swimming. If you are struggling to stay motivated to be more active in day-to-day life, then combine this with socialising and seeing loved ones. For example, you could suggest swapping your next afternoon in the pub for a trip to a beautiful nature spot where you can enjoy a long walk and picnic.

Take it easy, my friend

When you’re trying to get in shape, it’s so tempting to push your body to its limits with a rigorous and relentless training schedule. The good news is, this really isn’t the most effective way to lose body fat or maintain a healthy exercise routine.

Too much vigorous exercise without enough recovery days can lead to overtraining which actually causes your body to store more fat, due to an increase in the stress hormone cortisol. Listen to how your body feels and what it needs – if you feel particularly lethargic or achy then vigorous exercise is probably not the best idea. Instead, consider an activity that will allow you to rest while also benefiting your mood, such as reading or meditation.

Sleep is also crucial to the fat burning process – aim for at least seven hours of quality sleep per night and ensure that you have an optimum environment for falling into a deep state of sleep.

Final thought…

Hopefully these simple tips will help you get in to the kind of shape that will help really embrace your summer but if you’re still struggling remember to just ask for help. There are so many cracking (and affordable) personal trainers and fitness coaches out there for your benefit who will be delighted to help you reach your goals faster and safer. Happy holidays all!