Lucas Evangelista B.S., CPT and Cameron Stalvey CPT sat down to describe some tips for the summer workouts after being consulted by several of our members.
1.- DON’T BELIEVE WHAT YOU SEE
While speed and incline numbers on the treadmill are accurate, one number is definitely not! The calorie count. “The number doesn’t take into account your metabolic rate or current condition, which makes a big difference in the rate of calories you burn.”
If you’re a beginner or injury-prone, don’t do intense workouts every day; instead, get in at least three days of cross-training a week and light cardio the rest for the first 4-6 weeks. “After that the body is ready to raise the intensity“, says Lucas.
“Mix Cardio and Weights” says Cameron. “Prepare a couple of exercises you can do after each other, give it a hi intensity, rest for about 20-30sec between exercises to keep your heart rate up.” adds Lucas
Cameron recommends doing push and pull exercises, hi reps, short rest and to try burpess and full body exercises.
Warm up: Bicycling [14 to 16 mph] 10 minutes
Free Weights: 10 Burpess, 20 lunges, 10 push ups, 12 squats (3 laps around)
Elliptical (10 minutes Level 5-8)
Machines: 20 Pull downs, 20 chess presses, 30s plank (3 laps around)
cool down: Walking (15-minute mile)
2.- STAY MOTIVATED
Surround yourself with like-minded people. Join a fitness group or try a new class.
“Clear your mind and get in the workout Zone” says Cameron. “Know where you want to be, and go there every day. Classes are a great way to let somebody else take over the workout and get you out of the comfort zone”
Its important to establish short term and long term goals. Using fitness apps on your phone are a helpful and a fun way to stay in track. Before you know it you will learn to apply the tracking methods used by the apps to your own nutrition choices. Lucas says to “take it as an educational experience. Instead of keeping it in your subconscious mind, just recorded in your app and see the progress.”
3.- THE WINNING WEIGHT-LOSS COMBO
Approach eating and training with the same mind-set. You have to be consistent with both. “Establish a plan and follow it.” says Cameron. “Bring quality snacks with you so you don’t have to pick from choices at work or school.”
“Its all about management! You go to work and you manage your tasks, your schedule, manage a team of people and the company budget but when you go to the break-room you you don’t manage your nutrition.” says Lucas.
“There is also a monetary psychological component” he adds. If you don’t have a snack with you then you need to buy one, and if you are going to buy one it has a price. When you compare prices and size many times you stop thinking about nutritional value.
The .99c value menu at a fast food restaurant feels great in the pocket but not in the body. Lucas says the best way to put it is “eat with your brain, not with your eyes!”