Get in Shape for Wedding Season
By Amanda Greene
With wedding season just around the corner, everyone from bridal party members to event attendees is eager to jump-start their fitness regimen in order to look their best when the big day arrives. And while it's impossible to achieve an overnight transformation safely, there are quite a few nutrition and exercise tricks that can provide speedy and lasting results if you start integrating them now. Read on for eight ways to get party-ready, starting today.
1. Try circuit training.
"Mixing cardio and weight training will produce results fast, because you're burning fat, shedding calories and building muscle at the same time," says Monica Vazquez, personal trainer at New York Sports Clubs. While doing cardio, like running or spinning, will burn calories, it's essential to integrate strength training into your routine because muscle burns fat, even while you're resting. Boot camp-style classes are an efficient way to achieve this balance, because they combine short bursts of intense cardio with weight lifting. But if you don't belong to a health club, you can still reap the benefits at your home gym. Vazquez recommends adding spurts of cardio, such as two to five minutes of jumping jacks or jump rope, between sets of weights in order to keep your heart rate up the entire time you're exercising and torch calories quickly.
2. Load up on stabilizing foods.
You're probably familiar with the energy surge-and subsequent crash-that comes from foods high in sugar. To avoid overeating during a sweets-induced mood roller coaster, choose foods that will keep you on an even keel. Connie Gutterson, RD, PhD, author of The New Sonoma Diet, touts the importance of low-glycemic foods, which supply a steady stream of energy throughout the day. "They target the waist, boost energy levels and decrease inflammation," she explains. So what exactly does that mean? Choosing barley instead of instant white rice, fresh fruit instead of dried, and bell peppers instead of squash, for example. (Learn more about making low-glycemic food choices here.) Dr. Gutterson also recommends focusing on how you fill up your plate to increase satiety: Ideally, you want to shoot for 50 percent colorful vegetables, 30 percent lean protein and 20 percent whole grains.
3. Focus on your arms.
Wearing a dress? Your arms and shoulders will probably be on display, so pay them extra attention to achieve a toned look. Most important, don't be afraid of weights. "Women just don't have enough testosterone to get big and bulky," says Kathy Kaehler, celebrity trainer and USANA Health Sciences spokesperson who has worked with Jennifer Aniston and Kim Kardashian. "Plus, it generally takes between eight and 12 weeks for the muscle cell structure to change and show results." To start toning your arms now, do two to three sets of eight to 12 push-ups (drop to your knees if you need to) two to three times each week. "Push-ups target your chest, shoulders and triceps all at once," says Deborah Plitt, master trainer for Life Fitness, making them the perfect multitasking exercise. When doing biceps curls and shoulder presses with free weights, try combining them with lunges or squats to double up your toning moves while keeping your heart rate up. Photo: iStockphoto
4. Make sure you're eating enough fat.
Yes, you read that right. To get glowing for the big day, it's essential to have enough healthy fats-like salmon, nuts and olive oil-in your diet. "Often brides crash-diet before their wedding and end up skinny-but with sallow, sunken-looking faces and dull hair," says Dr. Gutterson. "Monounsaturated fat is so important when it comes to moisture and elasticity in skin." Photo: Shutterstock
5. Avoid weight-loss plateaus.
"The biggest mistake women make is doing the same workout day in and day out," says Plitt. To get noticeable results, add variety to your workouts (like circuit training), and be sure you're pushing yourself every time you exercise. A simple way to know you're working hard enough: "When you're doing cardio you should be able to string three or four words together, but you certainly don't want to be able to sing," says Kaehler, who suggests amping up your cardio routine by increasing the intensity and speed to burn even more calories (many cardio machines offer a "hills" option). Another way to keep yourself on track, suggests personal trainer Ramona Braganza, is to wear a pedometer. "This tool keeps you motivated when you don't have a personal trainer right next to you. My favorite one is Omron's HJ-203 with an activity tracker-it shows you how far you've walked and how many calories you've burned."
See 10 workout mistakes you probably make and how to avoid them in the future.
6. Ditch the drinking.
If you're serious about slimming down for the big day, consider cutting out alcoholic beverages. "Who needs the extra calories?" asks Kaehler, who notes that booze is also responsible for bloating and inflammation. Instead, try to primarily drink water, herbal tea or sparkling water with a splash of juice or twist of lime for a little more flavor.
7. Engage your core.
Once you've gotten into a strength training routine, add some extra oomph by activating your core. "Add an element of balance: Stand on a BOSU ball to do your biceps curls or do a chest press while lying on a stability ball," says Vazquez. "You'll keep your heart rate up, burn more calories and work teeny little muscles that you otherwise wouldn't involve in the traditional version of the exercise."
8. Closer to the date, increase your weight amount and do fewer reps.
Want to have some noticeable definition at the party? "The week before the wedding, increase the weights you're lifting and lower the reps," advises Vazquez. "It will make your muscles pop." She recommends shoulder presses (keep your back straight while lifting two dumbbells over your head, palms facing forward), triceps kickbacks (take a dumbbell in your left hand, keep elbow in line with your torso and extend the dumbbell back behind you; repeat with the right hand) and seated biceps curls.
Original article appeared on WomansDay.com
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