Now Before Never

Summer is officially three months away. Wedding season is just around the corner. Are you ready for the most important decision you’ll have to make all year?

Most people aren’t, and end up wearing sarongs or spend the summer covered up. Whether it’s a vacation, wedding, or just summertime in So-cal…if you aren’t “birthday suit ready,” this is the moment of truth. You can start moving now and get tight and toned, or hide out till next year when you have to choose all over again.

For most people, getting started is the hardest part. What to do, where to go and how to make it happen are questions that over-complicate a very simple equation. Eat less and move more. Got it? That’s it. There is no magic trick or secret sauce that will transform you into a Maxim model or Greek god overnight. Consistently consuming fewer calories than you are burning will take you to the finish line almost every time. As a fitness expert with over 10 years experience, I know every trick in the book and guess what… they are all worthless if you aren’t working from a healthy starting point of EATING LESS AND MOVING MORE.

If you’re willing to commit to that, read ahead and I’ll give you some guidance on how to get started intelligently and effectively so you don’t fall into the traps most people do when attempting to get in shape. If you’re not willing to commit to that, come back when you are, because sooner or later, under your own decision or a doctor’s, you are going to have to take your personal health and wellness more seriously.

Eat less… We will get into more specifics about this later. You’ve probably heard enough conflicting advice to drive you crazy so I’ll keep it simple. Eat more vegetables and lean protein and you will inadvertently eat less of the foods that could be considered questionable. Oh, and before I forget…drink more water. Everything else is a tweak on those simple guidelines.

As for moving more, below are a couple simple exercises that you can do at home or in the gym. They are safe, effective and a great place to start your health and wellness routine regardless of your current level of fitness:

SQUAT - This is the single best exercises for a person to do when trying to tone up and loose weight. It uses every muscle in the human body to some capacity and it is very, very simple. Sit down and stand up. You can do this anytime, anywhere and as many times as your heart and legs can take it. Variety is the spice of life and squats are no different. Change the levels of your squat, your feet, jump, move around, add weight, squat in as many different ways as you can think, as many times as you can every other day and you will see results. One trick… Do 10 minutes of cardio, bang out a monster set of squats and then resume cardio. Do that 3 times and you’ve just put in a great workout for you heart, legs, butt, and core. If your short attention span is still bored, change the type of cardio you do each set. Your body doesn’t care as long as you are breathing heavy, your heart rate is up, and your sweating enough to need a shower.

1. This is a standard squat

2. The proper form for a squat will have your butt just below the knees and your knees over your feet, but not past the toes.

3. Squat variation. Add weight for a challenge. Stand on blocks for an increased range of motion.

4. Squat wide to engage different muscles. You can also side step into the squat to add dynamic motion, increase the cardiovascular components of the excercise and make it more interesting.

5. Here is an example of creating instability during a squat. This forces your core, joints and small balancing muscles to work harder to maintain stability.

CARDIO - Cardiovascular training is a key component to any fitness regime. Everyone argues about what type of “cardio” is the best and the truth is that they are all correct. At the end of the day, whatever you can do 3 times a week for 30 minutes a session is a great choice. Of course, as your fitness level and attention span shift, you’ll need to add variety and play with intensity levels to see continual results. I’ll flush out the various “cardio” strategies over the next few months. What is important right now is that you start moving. Walking, running, hiking, spinning, kickboxing, jumping rope, swimming, anything you can do for a sustained period of time is good for the heart and the soul. Quick tip… While you do cardio, compress your belly button down and into your back. By the end of your cardio workout, your abs will have also gotten a 30 minute blasting. The compression will help to activate your transverse abdominals (TVA) which after a few weeks will result in your waist shrinking up to 2 inches regardless if you’ve lost any weight! The TVA is like a natural corset around your gut. Get it working correctly and you’ll be stronger, more balanced, and have to go shopping for new pants!

You’ve got roughly 3 months till summertime and wedding season. If you start now, that’s plenty of time to transform your body into whatever you want it to be. The secret is in the consistency. Start with these simple tips, make it a part of your life like brushing your teeth and your body will respond in ways you can only dream about. I’m happy to lead the way, but it is up to you…

Sam Levine is a fitness expert in Los Angeles with over 10 years experience in training, nutrition, and martial arts. He’s a featured expert on KTLA/Tribune Broadcasting and has a clientele including celebrities, athletes and housewives. He trains individuals and small groups in and around the Beverly Hills and Hollywood areas. Sam@LevineFitness.com