Definitive seven-day guide to getting in shape ahead of summer: Exact workout instructions that ANY woman can do… how much water you should drink… and meal plan that keeps you feeling FULL
Daydreams of sunny beaches and skimpy swimwear are starting to edge to the forefront of everyone’s minds – but after a long winter, the thought of squeezing into an itsy-bitsy bikini may fill many with dread.
Almost all of us would love to experience an overnight transformation to make us feel beach-ready, but that is easier said than done.
Luckily, however, experts say there are a series of easy tweaks you can make to your routine to see real results in a relatively short period of time.
‘It is easy to expect immediate results but the real key to success is consistency,’ Victoria Repa, a certified Pilates instructor and health coach, told the Daily Mail.
The CEO and Founder of BetterMe suggested focusing on forming daily habits that support your body.
‘Even three to four weeks of regular exercise and balanced nutrition can significantly improve your posture, energy levels, and muscle tone,’ she claimed.
Repa said to get visible results in just a few weeks, combine outdoor activities, simple strength training at home, balanced nutrition, and a routine that you can stick to every day.
‘Jumping straight into intense workouts may not be the best idea,’ she warned. ‘The most effective first step is outdoor low-impact cardio activities that raise your heart rate without stressing your joints.’
According to experts, you can make some substantial changes to your body if you approach it the right way (stock image)
She also urged people not to overlook the importance of hydration and proper nutrition.
‘Hydration plays a big role in metabolism and energy,’ she said. ‘Dehydration can cause fatigue and even lead to unnecessary snacking.’
Waz Ashayer, a certified personal trainer and lead trainer for the home fitness makeover, P90X Generation Next, told the Daily Mail there are three ‘pillars’ of workouts to get into shape quickly.
He listed them as Metabolic Overload Training (MOT), Neuro Performance Training (NPT) and Active Recovery Training (ART).
‘MOT is high-output strength and conditioning designed to elevate metabolism and burn fat,’ he explained.
‘NPT is training that improves coordination, speed, and athletic movement patterns and ART is mobility, flexibility, and recovery work that allows the body to stay primed without burnout.’
He added that if you’re short on time but want to look leaner, tighter, and more athletic before spring break, the key is combining smart training, clean nutrition, and quality sleep.
According to Eduardo Portugal, a professor of exercise psychophysiology, one of the most common mistakes people make is trying to dramatically increase training volume or intensity in a very short period of time.
Waz Ashayer, a certified personal trainer, said if you’re short on time but want to look leaner, tighter, and more athletic before spring break, the key is combining smart training, clean nutrition, and quality sleep (stock image)
According to Eduardo Portugal, a professor of exercise psychophysiology, one of the most common mistakes people make is trying to dramatically increase training volume or intensity in a very short period of time (stock image)
Portugal said that physiologically, the body does not adapt that quickly, and suddenly ramping up workouts can increase the risk of injury rather than produce the desired results.
‘For someone who already exercises regularly and has good adherence to training, short and efficient workouts can be useful when time is limited,’ he said.
In this instance, he suggested interval training.
‘For example, a simple session could include one minute of higher-intensity running followed by three to four minutes of easy walking or slow jogging, repeated several times,’ the expert explained.
For those who are not physically active or struggle to exercise, Portugal said it’s important to find a method that works for them.
‘In this case, the most important factor is not the specific training method, but whether the person experiences positive affective responses during the activity.’
Victoria Repa, a certified Pilates instructor and health coach, urged people not to overlook the importance of hydration and proper nutrition
To approach exercising more safely and realistically, Portugal suggested avoiding sudden spikes in training volume or intensity, maintaining physical activity, and recovering properly.
‘Recovery is essential for overall well-being and for preparing the body for the next training session,’ he pointed out. ‘Adequate recovery between workouts helps maintain readiness for physical activity and reduces the likelihood of overload.’
Portugal also reminded people not to expect too much too quickly when there’s limited time before an event or vacation.
‘It’s important to adjust expectations about what training can realistically achieve,’ he said. ‘In the short term, exercise may not lead to major body composition changes, but it can produce meaningful “invisible” benefits.’
‘Many people quickly experience improvements in confidence, self-esteem, and overall well-being,’ he pointed out.
‘These psychological and subjective responses are important because they help people feel better during daily life and can increase motivation to stay physically active.’
