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>Living in Los Angeles, the springtime brings intermittent weather that reminds us summer is just around the corner. And with that comes bathing suits, beaches, and bare bodies that leave each of us wishing we planned for this a little bit better.

There’s no need for such after-the-fact wishing, especially if you have anywhere from 5-20 fat lbs. to lose, just read on. Here are Delf’s 6 Steps to get Swimsuit-Sexy




1. Set the date. 

Decide on your target date: the specific day when you plan on accomplishing your realistic short-term goals. Right now, we still have 10 weeks before the start of summer, and you can use each one wisely. All you have to do is work backwards from your chosen date, allowing for 1-2 pounds of fat loss per week, if not more.

Any plan that guarantees a faster rate of weight loss is GUARANTEED to be short-term and unsustainable, so be wary of these claims. Proceed on any program with caution, as there are risk/benefit factors you should always consider.

2. Decide on your Nutrition POA (i.e. Plan Of Attack)

Your food intake will definitely involve some version or combination of:

• reduced calorie intake
• improved nutrient density or food quality
• eliminated or moderated amounts of “junk” that you can’t live without
• modified timing of meals/snacks
• possible intermittent fasting

Accordingly then, be mindful of these corresponding tips:

• Healthy net calories per day should ALWAYS be at least at 1200 kcal per day if not more, depending on your size. Only overshoot this tip if the plan includes intermittent fasting.
• Not all organic or “high quality” foods fit your specific plan (i.e. there are very healthy, but “bad for you” foods because they have gluten in them, and your plan was to go gluten-free)
• You CAN and SHOULD incorporate a treat/cheat meal at least once in the week. Otherwise, we’re talking 10 weeks of pure drudgery. I don’t think it’s worth 10 weeks of my life to skip food tastes/textures I love.
• Most nutrition recommendations STILL recommend frequent “fueling” via small meals throughout the day, and lesser simple carbs if not eliminated calories later in the day.
• FASTING has been more recently making a comeback, as part of certain nutrition plans. Do proceed with caution, particularly if embarking on increased activity level.

3. Create a realistic workout schedule.

Very simply put, if your workout plan doesn’t fit your work and lifestyle schedule, it’s not going to stick. Consider any and all obligations, particularly career and family, in creating this schedule. There is NO WAY you will be able to make it all about your “swimsuit-sexy” self for 10 weeks.

Also, you have so many options today on how you will approach the workout plan.

• There are INTERVAL-based programs, designed to maximize calorie expenditure and push you to your limits, allowing for metabolic change. Just remember that RECOVERY is a key component to the success and sustenance of these programs.
• Some of you will decide to make this a “diet-only” approach, but suffice it to say that “skinny fat” is neither sexy or healthy in anyone’s eyes. At least incorporate SOME body-weight conditioning, even if its yoga, pilates, or body-weight training.
• Classes or personal training are an obvious option, but know that there are a TON of resources on working yourself out, even if it’s as simple as popping a DVD or streaming a workout video online.

Now, here are the lesser-known tips that will actually make or break the success of your approach.

4. Face past fall-outs.

If you really want lasting change, BE HONEST with yourself and admit to the things that brought you less-than success in the past. If you know your specific weakness and tendencies, it’s easier to prepare for their onset.

We’ve all had hiccups or little setbacks that take us off-course. The important part is not to lose it and drop the plan altogether, just because of minor offenses. In order to keep your perspective in check, create YOUR back-up plan.

• What do I do if I cheat more than I planned?
• What if I made bad decisions after a night out with friends?
• What if a party or event comes up?
• What if I miss a workout?
• What if I have to travel for work?

Planning in advance for cases you’ve experienced in the past is the best way of preparing for future possibilities.

6. Enlist support.

Accountability is KEY. Recent studies have shown the effectiveness of methods that keep one accountable to others for results. Some post their progress on blogs, others report to friends, family, or co-workers. Incorporate this into your plan so you can keep yourself honest.

With these 6 steps, you’ll be swimsuit-sexy before you know it. Use this guide as your “quick-and-dirty” strategy for succeeding at any short-term fitness goal.

>January is always the month for “resolutioners”, particularly those wanting to finally make their health/fitness a priority.

I’ve seen it year after year. Group classes are full, clients and referrals pop out of the woodwork, and the gym’s parking structures are worse than the 405 at rush hour.

Now that we’re heading into the 5th week of the year, the drop-off has ensued. Whether or not you’re part of this demographic, here are ways to get back or stay on track:

 

1. Note and be honest about the top 1-2 things that keep you from succeeding.

• If forcing a morning workout just isn’t working for you, admit it to yourself and find solutions. It’s usually best to work out when you feel most “up to it” but if you’re never in that disposition, and the morning is your only “you-time”, then find other ways to get it done at that hour.
• Realistic options: hiring a trainer, committing to a group class that you like enough, or using a workout video that motivates you enough to wake up and get going.

2. Have a measurable goal that can show you progress, or lack thereof.

• Subjective measures of progress can easily derail you from compliance. If you’re just going by the way you look or feel, the bundle of emotions staring you down in front of a mirror will probably tell you the things you hate about yourself the most.
• Wise up to your inner critic, and be objective. Best practices: Measure specific areas of your body that show true progress.

• For example, the circumference around your navel. Make sure the tape measure is level throughout.
• Another i.e.; your body fat percentage based on a body fat scale (TANITA makes great in-home versions). Make sure to measure first thing in the morning, on an empty stomach, after a night of having the usual amount of sleep, and the same typical amount of food/liquid intake. That said, no measuring on the morning after a party night out.

3. Never be afraid to seek outside help. Even the best of us are made better by others. I see a psychologist for self-enlightenment. I see other fitness pros to check on my technique and bounce off workout ideas. There should be no ego, when trying to be a better you.

 

4. Do it because you love yourself. I don’t think you can be your best self for everyone in your life, unless you love yourself enough. Most people see what’s wrong with their hips, thighs, arms, etc. The extreme body-consciousness of back-in-the-day does not serve you.

So celebrate what does look great about you, and get back on track with your resolutions because you know it enhances your best self even more. 2011 is the year of adding “1″ to your already-perfect “10″ life; it just keeps gettin’ better!

Off to February, we go!