Fitness Formation column

Ryan Donohue.
Ryan Donohue.

This week I’ve got three really simple actionable tips for you for you drop a dress size or buckle notch in time for summer.

First and foremost I want you to write down everything you eat and drink for the next three days.

When you’ve done that, calculate every drink and add the calories up.

I guarantee you will be surprised as to how many liquid calories you are consuming.

Eliminate these sugary drinks for the next month and replace them with water. Not only are you eliminating a signifant amount of calories, you are also improving your health and will lose weight as a result.

Secondly, I want you to do your best to get some more sleep. When you sleep less, your leptin levels decrease and your grehlin hormone levels increase which in turn increases your appetitie and makes you crave food more.

Try to aim for eight hours a night and you will be just fine.

Last tip of the week is resistance training. I am a huge advocate of this, simply because it works. Do everything you can to lift weights at least twice a week. First and foremost, make sure your technique is perfect so you don’t injure yourself and then slowly over time increase the weight you lift.

You will not look like Arnold Schwarzenegger after lifting a few weights, I promise you.

It will help you burn more fat at rest, increase your metabolism, bulletproof your joints so your body is stronger as a whole, you will be able to specifically shape areas of your choosing and the list literally goes on and on in terms of benefits for strength training.

Summer is fast approaching, so do not wait for tomorrow to start. Take action right now.