Suit SetSwimsuit season is closer than you might think. Does beach (or pool) season give you chills? Well, there's good news. You can happy in your swimsuit in 100 days if you follow these seven principles:
No. 1 Don't drink your calories: Juice, soda, fruit-like drinks, sweet tea, fancy coffee concoctions and other beverages are all packed with sugar. (Yes, juice is the nutritional equivalent of soda.)
Sugar, especially liquid sugar is the most fattening stuff there is. When you drink it, your brain (hypothalamus to be specific) doesn't register it as calories in, so it doesn't dampen your appetite accordingly, so you just keep eating or drinking.
To make it worse, sugar is more addictive than cocaine. If you give rats the choice between sweet water and intravenous cocaine, 94 percent of the time they are going for the sweet water, so on another level it just makes you want to drink more and more to help your waist line grow more and more.
No. 2 Train smart: The first thing that most people think of for fat-loss exercise is slow, steady state aerobics ("cardio"). However, trying to use "cardio" for fat-loss is a lot like using bloodletting to cure disease. Both are traditions based on dogma neither science nor real world results and both have/had the powers that be endorse them. (When I raised my questions about this advice in college, and my professors realized they could not answer, they would just shut me up by telling me I was "unprofessional" and disruptive.)
Save your time for what really matters like metabolic resistance training and interval training. Exercises like squats, lunges, deadlifts, push-ups, and sprints will get you far better results in less time than jogging ever will.
No. 3 Wait until Friday or Saturday: It's a rare person who can make it a whole week without a "treat" such as french fries. On average most people will only be able to get away with two treats (maybe three) per week and still make progress.
Where people get into trouble is that they have far more treats than their body can handle they work hard in the gym, but undo it all by treating too much. If you have your first treat on Monday, then you only have one left for the entire week.
That's not going to work and you will end up way over budget on noncompliant food. Wait until Friday or Saturday and your week will be so much easier, and your results so much better.
No. 4 Use pressure to your advantage: pressure isn't usually comfortable, but it is always powerful. Tell the positive people in your life what you're doing so they can help you stay on track. Positive peer pressure is a wonderful thing.
No. 5 Know your numbers: Measure! Every week or two you need to measure your progress or lack thereof. The tape measure beats the scale as a useful measure especially for females. (How much do you weigh in the mirror?)
It is oh so easy to kid yourself into thinking that skipping a workout or having extra "treat meals" won't slow you down, but it's a powerful wake up call to see that the little lie you told yourself is not true when you go to check the measuring tape. (I know from repeated personal and professional experience.) Measure regularly. Record the numbers. Adjust your behavior or possibly your perception of your behavior accordingly.
No. 6 Stay in the real world: Measuring will let you know what is or is not happening. It's really important that you keep yourself grounded on planet Earth. Here's what I mean: At the end of every workout phase at my gym in Washington's Georgetown neighborhood, we have our members fill out a feedback form to ensure that we don't miss a chance to do a better job for them.
At the end of one member's program he said that the best thing to happen to him over the past month was, "Finding a cinnamon bun the size of my head."
The very next question is, "Based on your perceived compliance, are you satisfied with your rate of progress?" His whole answer was, "no." It is impossible to be "doing everything right and eating perfectly" and to simultaneously make no progress.
No. 7 Be realistic: Last but not least, please be realistic about what you are going to get done in 100 days or less. To look like the folks on the cover of a magazine you need to have their genes and you need to work at physical perfection as a full time job.
On top of that you then need to use a few tricks to peak for the photo, a tan, professional lighting, a professional photographer, possibly some body make up, and then a little bit of Photoshop to boot.
The proceeding is not an excuse to just let yourself go and to not try at all. It's just about having realistic expectations for your potential and the amount of time you can realistically invest if you have a career and/or family.
You can (and should) still be comfortable taking off your shirt, but you don't need to expect strangers to come up to you and ask if they can wash their clothes on your stomach.