10 Steps to a Hot Summer Body: Episode 2
Summer is here and you need to trim down in the smartest and most efficient way possible. Knowing what foods to eat is the most important first step to your success.
In this second installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', holistic fitness trainer Shelby Jacquez speaks with DIAKADI Partner/Trainer Gina Gutierrez about the top 3 things to focus on with your diet this summer and also gives some great advice on ratios for macronutrients (Protein/Carbs/Fats) and the advantages of food tracking.
1. Stay Well Hydrated Hydration helps keep blood volume high, allowing for better workouts, energy and results. Clients should drink .5 oz of water per pound of body weight, or a minimum of 8 x 8 oz of water throughout the day.
2. Keep Enough Protein in Your Diet to Build/Maintain Muscle Mass Clients should consume .6 to 1.1 grams of protein per pound (body weight) per day.
3. Use Fresh Fruit as your Sweet Treats Try a watermelon and ice smoothie in the blender for a great healthy sweet treat. Watermelon is also high in lycopene which is great for the skin and a natural sun screen.
What percentages of macronutrients are ideal for you? Jacquez recommends trying the different diet plans for a minimum of 6 weeks (i.e. Paleo Diet, Weight Watchers, etc) to find out what is the best plan for your body's needs. There is no one solution for every one.
Lastly, tracking and logging your foods is always a GREAT way to stay on track with your eating. Meal Logger, My Fitness Pal, and EatingFree.com are all great systems for tracking your food online.
Watch for 'Summer School with DB04 - Step 3: Answering the Cardio for Fat Loss Question' for advice on how much cardio is ideal for fat loss.
'Summer School with DB04 - 10 Steps to a Hot Summer Body' is DIAKADI Fitness Performance Life's 10 part series detailing exactly what steps to take for fat loss, muscle building and looking your best this summer. The series will address nutrition, cardio exercise, and muscle development programs for full body development.
Stay tuned for the entire series on DB04!
DIAKADI's 10 Steps to a Hot Summer Body in 2014
Step 1: Avoid These Foods for a Lean Body Step 2: Eat This, Lose Weight, Build Muscle Step 3: Answering the Cardio for Fat Loss Question Step 4: The 3 Best Summer Ready Ab Exercises Step 5: How to Design Your Summer Body Exercise Program Step 6: The Best Exercises for Arm Development Step 7: The Best Exercises for Legs and Butt Development Step 8: The Best Exercises for Shoulder Development Step 9: The Best Exercises for Chest Development Step 10: The Best Exercises for Back Development