Summer S.O.S.

Summertime Blues… They’re back and with a Vengeance!

Definitely have the summertime blues right about now. I’ve come to realize that I’ve been after this for about 6 weeks, steadily taking off a week last week and I’m starting to evaluate where I am in this journey/process.

I’m down in the slumps right now because I have been trying to behave with every aspect of this process; from my diet, eating habits, the calorie intake, working out, running, spinning, yoga, rehabbing injuries, circuit work, you name it and I’ve been getting it done.

The beginning of this Journey I was at a bulky 180. I’m starting to notice in certain areas, on a good day that I seem a bit slimmer or more toned, but it isn’t noticeable enough in how any of my clothes fit or still seeing that ‘gut’ in all of my clothes.

The only problem now… I’m stuck at 170. I hate how I look in the mirror, I feel bloated and crappy constantly, and I’m not seeing the loss of muscle (bulk).

I’ve been reading articles upon articles and there is no one solid answer. No magical ‘DO THIS NOW’ and you will get what you want… It’s beyond frustrating when I’m putting in all of this time and hard work to not see anything or feel any better.

Bad day? Perhaps, but I’ve gotten stuck in a muddy swamp and I’m not going anywhere.. S.O.S.

So, I’ve done some more researching to see if I can change my ways to get more effective results and be more efficient with what I’m doing…



Step 1

Cut calories to reduce the bulk; a 250-calorie daily deficit will suffice. Track your current intake to get a starting point, then make the reduction.

Step 2

Drink plenty of water throughout the day. Water helps flush toxins from the system, it keeps you feeling full when consumed with meals and it keeps the body hydrated, which is important with exercise. Replace calorie-laden beverages with water.

Step 3

Eat meals more often to give the metabolism a boost. Consume a meal as soon as you get up, and eat every two to three hours thereafter. Keep the meals small, and eat only nutrient-dense foods such as fruits, vegetables, lean meats, whole grains, beans and low-fat dairy products. Eating small, frequent meals will also keep energy levels elevated.

Step 4

Perform high intensity interval training to lean out your thighs. Choose a type of cardio that you like, such as running, and perform a light warmup jog for five to 10 minutes. Run as fast as possible for 20 seconds, then jog lightly for 60 seconds. Alternate back and forth for 30 to 45 minutes, finishiing with a light cool-down jog. Interval training burns a high amount of calories and improves aerobic capacity, making you more able to workout without becoming winded. Work out three days a week on nonconsecutive days.

Step 5

Execute a group of thigh exercises with light weight. Heavy weight will bulk up the thighs. Perform exercises such as squats, lunges, stepups and stability ball hamstring curls with nothing but the weight of your body. Aim for 12 to 15 reps, with four or five sets, and work out three days a week on noncardio days.

Step 6

Increase your activity level during the day. Go for walks during lunch break, take the stairs instead of elevators or escalators, play a recreational sport and go for a hike after work. Take every chance possible to add more physical activity to your day, every day of the week.





Step 1

Participate in total body resistance training workouts three days per week. Use your body weight, free weights or exercise bands for resistance. Perform one exercise to stimulate each muscle group, such as situps, chest press, triceps overhead press, squats and bent-over rows, for four sets of 20 to 25 repetitions. Lift with moderate resistance so that your muscles are approaching full fatigue by the last few reps of each exercise.

Step 2

Train your biceps, triceps and shoulders in a separate workout once per week. Perform exercises to target each muscle in the arms, such as barbell bicep curls, triceps kickbacks, overhead shoulder press, dumbbell hammer curls and triceps dips. Execute each exercise for four sets of 20 to 25 repetitions.

Step 3

Perform 30 minutes of cardiovascular exercise five days per week to give your body a less muscular appearance. Use cardiovascular equipment such as the stair stepper, treadmill, recumbent bike and elliptical machine. Go for a brisk walk or jog outdoors. Take an aerobics class such as cardio kickboxing or indoor cycling.

Step 4

Eat foods with a high nutritional value to aid in muscle recovery and to provide fuel for your workouts. Consume a diet that includes foods in their natural form, such as lean cuts of steak, chicken, turkey, salmon, tuna, eggs, a wide variety of fruits and vegetables, whole grain breads and pastas, and low-fat dairy.



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