Look and feel great this summer with these fitness tips from Gymnetics and the Life Fitness Academy

1. Take the time to make lifestyle changes

Drastic changes in diet or exercise are difficult to maintain, and can lead to weight gain in the future. Try taking the stairs, walking, or biking to activities. Make changes that you can stick with. Lifestyle changes are more likely to last long past swimsuit season.

2. Focus on changing shape, not just changing weight

Focus on toning your body versus just losing pounds. You will see a change in body fat percentage and circumference measurements, but may not see a decrease in pounds right away. Having a more toned body, even without a big weight change, will enhance how you look in your swimsuit and in turn make you feel better about your body.

3. Include strength training

Strength training helps to decrease fat by boosting metabolism. It is recommended to strength train 2-3 days per week, lifting all of the major muscle groups. Lifting 1-3 sets and 8-12 reps of a challenging, but doable weight is recommended. Focus on postural and core exercises which will help you to look leaner, taller and more confident.

4. Incorporate cardiovascular activity

Cardiovascular activity, such as walking, biking, swimming, cross-training or running are recommended for 30 minutes or more on most days of the week. The best way to assure that you are having an effective and efficient workout is to train within your Target Heart Rate Zone. Keeping your cardiovascular activity consistent is typically the fastest way to burn calories.

5. Consistency

Make your workouts a priority. Schedule them similar to any other appointment. Do your best to make them work realistically into your daily routine and lifestyle. This will decrease the chance of canceling your workouts due to life getting busy.

6. Do things you enjoy

You are more likely to stick with an exercise routine and get results if you do something that you enjoy. Spring and summer are a great time to add outdoor activities, such as beach volleyball, golf, or tennis to your normal routine. Exercise should be fun!

7. Make goals

Set goals to work towards. For some people goals may be losing a certain amount of weight, others may have goals based on an upcoming event. If your goals are based on weight, make sure they are realistic. Losing more than 1-2 lbs. per week is typically unhealthy. Making a goal based on an upcoming event, such as a 5K run/walk, will help to hold you accountable to your training.

8. Track your progress and results

It is important to track your workouts so you know exactly what you have been doing. Tracking can mean keeping a log after each workout, tracking miles, tracking calories, etc. Some cardiovascular machines or heart rate monitors can help you do this. Check your progression to see if you are close to achieving your goals. This can be a great way to reinforce your exercise or re-evaluate what you're doing if it's not working.

9. Train with others

It is helpful for many people to train with another person, or group of people with similar fitness levels or goals. Camaraderie is a big incentive for people to be consistent with their workouts and goals. Hiring a personal trainer, joining a running club or working out with friends can also be a great way to be held accountable.

10. Dress in clothing that will flatter your body type

When shopping for a new swimsuit or updating your summer wardrobe, be happy with your body and look for things that will flatter you. Different styles are flattering on different body types. Accentuate the parts of your body that are your strengths, and draw attention away from areas that you are still working on. It can also be helpful to shop with someone who will give you an honest opinion. Most importantly, have confidence in yourself.

For more useful tips go to www.gymnetics.co.za/healthy-living.html