Warm weather marks the start of dozens of traditions—barbecues, trips to the lake, and of course, getting your body “beach ready” for the summer! Swimsuit season is only a few weeks away, but we are here to your rescue. Can you transform into a svelte siren before June? We’d like to think so! Combining diet and exercise will pack double the fitness punch and create noticeable results in just a few weeks time.

Don’t forget to check back next month for tips on finding the best swimsuit styles and colors for your shape!

Finding the Right Frame of Mind

• Keep your summer goals realistic. Want to drop 15 pounds in two weeks? Forget it. Most people need to burn at least 3500 calories to lose just a single pound. Instead, try working towards shedding a pound of week. You might not think it’s much, but coupled with a healthy attitude and toning from regular exercise, it can make a tremendous difference.
  

• It’s tempting to try to do too much too fast to lose the weight. This is not good for your mind or your system. Losing weight too quickly can cause you to lose muscle tone, which can make you look flabbier. And cutting too many calories from your diet can reduce your metabolism and lead to cravings, irritation and eventual overeating.

• Make sure you’re getting the latest fitness tips and inspiration from elements to keep you moving. Click here to subscribe to our magazine for free and automatically receive new issues!

• Chances are there’s someone you know who’s also looking to get in shape for summer (or two or three…). Connect with others to build relationships you can fall back on and keep everyone working towards reaching their beach body goals…it’s the elements’ way! Research shows that women are able to reach their goals 20% faster if they have a solid support system to rely on.

Our Top 6 Exercise Tips

1.                  Focus on increasing your cardio workout to improve your body overall. Whether you want to lose belly fat, reduce your thighs or firm up that butt, it’s rare that you’re able to focus on just one part of the body without working all of it. Cardio workouts like walking, jogging, biking or swimming are easy to get into and good for people who’ve never regularly exercised before.

2.                  If you do already exercise, try adding a few minutes to your sessions for greater improvements. For example, adding 15 more minutes to your usual 30 minute sessions three times a week can help you burn calories and tone up faster.  

3.                  Working out too hard too fast can put significant stress on your body and lead to numerous injuries, especially if you haven’t worked out previously. Instead of leaping right into a hardcore exercise routine, begin slowly and work your way up to a higher frequency.

4.                  Connect with a personal trainer. They can help put newbies on the path to success and even bump up levels for fitness addicts! You can find one easily at elements clubs across the country.

5.                  Balance your cardio with strength-training and toning exercises such as crunches. Cardio will help you sweat away those extra pounds, but strength-training will help define your muscles and tighten them for a better look. Aim for 1-2 sessions of strength-training a week to get in shape for summer.

6.                  Summer is all about showing off the midsection. Here’s how to do a perfect crunch to safely and effectively tone our stomach: Lay supine (face up) on the floor and bend the knees so that your heels are just in front of your butt. Bring your hands to your ears. Contract the abs to curl up, lifting the head and upper torso off the ground. You may stop there or continue up until your torso is touching the front of your thighs. Lower and repeat. Keep exercises challenging. Doing the same routine over and over not only doesn’t work your muscles, it also makes you less motivated to continue to exercise. Try switching up exercises, or locales. Buddy up to keep things even more fun!

Our Top 5 Diet Tips  

1.                  Focus on eating a diet of high-protein foods that are also low in saturated fat, such as fish, beans, skinless white-meat poultry and whole grains. Aim to eat about 6 ounces of protein a day, and supplement with fruits, vegetables and fiber-rich foods.

2.                  Although trans and saturated fats from fast food and high-sugar, processed foods should be avoided all year round, cutting them out completely is a priority if you want to get in shape for the summer. Start replacing soda with water and cut down on your alcohol intake (all those unnoticed calories in beverages can keep you from slimming down).

3.                  Speaking of beverages, did you know that your body’s calorie-burning functions drop when you’re dehydrated? Drink between 8-10 glasses of water a day to keep your system hydrated and food cravings in check.

4.                  People looking to lose weight quickly often think starving themselves is the answer. It’s not. Not providing your body with the essential fuel and vitamins it needs slows down the entire system, including your metabolism, and leaves you feeling irritated and prone to overeating. Keep your meals small and regular throughout the day; this will help you control your appetite and your portion sizes.

5.                  On days you’re going to be sporting that bikini or flirty summer dress, avoid bloating by skipping gassy foods like broccoli, beans and cheese, and carbonated drinks. Bypass salty foods since they make your body retain water.

Perhaps the best piece of advice is to start on a program right now to get great results when hot weather hits. Think you don’t have the motivation to get going? Join BalanceD, the online diet and wellness portal, to find the diet that works for you and customized workouts to get your body into shape.  

Summer is also the perfect time for easy, beautiful and healthy spa dishes for every meal. Find them at Spa Diet!