It happens every year when spring rolls around; you hustle to get in shape for the summer. It is possible to tone up within a relatively short period. Setting a goal of losing 1 to 2 lbs. per week is the safest way to go, according to the Centers for Disease Control and Prevention. At this pace, you can expect to lose as much as 20 lbs. in just 10 weeks; start by April to be ready by summer.
Aerobic Conditioning
Start right away by walking briskly or jogging for 30 minutes a day. As it becomes easier over a period of weeks, gradually increase your time spent exercising to a maximum of 60 minutes per session. If you have arthritis or sore joints, you can use a stationary or recumbent bike to burn calories aerobically. A 160 lb. person jogging for 60 minutes burns nearly 600 calories, according to MayoClinic.com. That's equivalent to more than 1 lb. of weight loss per week.
Resistance Training
The CDC recommends at least two resistance training workouts per week. However, for an even greater health benefit, you can lift weights three days a week with a day of rest between each workout. Building muscle helps your body to burn calories more efficiently and boosts your metabolism. Simple resistance training exercises will suffice -- push-ups, crunches, squats, lunges and pull-ups. Do three sets of 10 to 15 repetitions of each exercise.
Interval Training
By your second month of training, you can swap out two or three of your aerobic conditioning workouts per week with some high intensity interval training, or HIIT. This type of training will help you burn fat, boost your metabolism and build muscle. In fact, MyFit.ca points out that HIIT may help you burn fat nine times more effectively than traditional aerobic exercise. You can do HIIT using a treadmill, stationary bike, running outdoors or simply running in place. After warming up for five minutes, jog for 60 seconds followed immediately by a 60-second sprint at about 80 percent of your max speed; repeat this cycle without resting five to 10 times.
Key Factor
Other than exercise, your diet is the most important factor that will affect your success in getting ripped by summer. If you don't eat healthy, you won't achieve your desired results. Stick to the following food groups: vegetables, whole grains, fruits, low-fat dairy and lean meats/beans. Avoid sugary snacks and drinks to reduce your consumption of empty calories. Eat foods high in fiber to help you feel full throughout the day; this will help you eat less.
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