How to Shape up for Summer

Summer is here - across much of North America. You can still look great at the beach this Summer with a some intense and efficient calorie torching workouts. Forget the pills and magic fixes. Start getting in better shape fast with some simple exercises you can do right at home! Save your time and money - working out at home!

If you want to lose weight or just tone your body - start today! Start getting half an hour of vigorous cardio workouts four or five times a week. Get some hand weights, a jump rope and an exercise ball. Do more reps with lighter weights and you'll be on the road to a slimmer, sexier body in no time!

For the best results - vary your workouts. Try these great muscle building dips to shape up your arms and upper body -



Hit the road for 30 minutes of jogging or even brisk walking. ( If you do prefer walking you'll burn even more calories if you increase your time to 45 minutes or an hour. ) Mix in some brief bursts of speed. Or get on your Elliptical Trainer before the family gets up and your day turns into a whirlwind of family fun and obligations! Toss your jogging shoes in your bag and get in 20 minutes at lunch if you can.

Do the stairs at lunch and before you leave for the day! Take your family to the pool and spend some time doing laps! Or how about an after supper bicycle outing? The possibilities are almost endless. When the temperatures start inching into the high 80s and 90s - be sure to keep a big bottle of water handy. Leave the soda on the shelf and focus on drinking more water this Summer!

No more wondering how to shape your body faster. The keys are exercise and healthy eating! You can exercise and lose weight fast this Summer. Get out there and have some fun in the warm Summer Sun! Sweat away those toxins and a few more pounds while you're at it!

Tighter Abs

They look so good on the beach - or on the basketball court - or in the wrestling ring. How do those volleyball pros manage to keep their abs so tight? How do they stay in such great shape? The answer is best summed up in two simple habits. They exercise frequently and they enjoy eating healthy foods! They train hard and play hard!

Eating healthy seems like the easy part of the equation. A few simple changes and we can all start enjoying the same healthy diets as the pros. We can all eat more fresh fruits and vegetables every day. We can all start our day with a protein rich breakfast to fuel our vigorous workouts!

The physical training doesn't have to be worrisome. We can all find time in our hectic schedules to fit in just thirty minutes of vigorous exercise! And another half hour three times a week for some body shaping strength training! Surely you can whittle down your schedule to arrange some time just for you! Be selfish. Closely guard your fitness time.

If it were easy we'd all look as toned and athletic as those beach volleyball stars! We can achieve great fitness results if we devote only an hour a day to better fitness!

Why not start today? Find someone to go jogging with. Or head out to the nearest tennis courts and sweat off a ton of calories! Tonight - go dancing. Find your favorite partner or someone totally new and have a blast while you dance away even more calories!

Maybe a quick walk around the neighborhood is more to your liking. Whatever you choose you can start toning your stomach and the rest of your body today! Push yourself a little. Run for an extra couple of minutes. Mix in a few short bursts of speed - go as fast as you can. Try it in the first half of your workout - you'll burn off more calories! Pick up your pace and really get your heart and lungs pumping. The best way to lose belly fat is to work it off with plenty of vigorous exercise. Mix in some ab exercises to help shape those muscles and burn off even more calories!

Hop on your rowing machine and really tighten up those abs while you develop your arms and legs too! You can sculpt your body to have tighter abs and better tone. You can look as good as the pros! And, just as important - have even more fun while your doing it!

Summer Slim

Have you ever reached a point where you wonder if all this exercise is really paying off? Are seeing the results you expected? If so, great! On the other hand, if you aren't losing weight like you wanted to or getting rid of belly fat as quickly as you'd like maybe it's time to add some variety to your fitness plan. The good news is you can still tone your body this Summer!

Shake up your workouts with some blasts of quick and intense calorie burn! While you are getting into your natural groove jogging or walking - do a minute as fast as you can. Then back off the pace to a more comfortable, natural speed for a few minutes. After four or five minutes at your normal pace - kick in the fat burners and go all out again - as fast as you can for a minute. Then back off again to your regular pace. You get the picture.

Those intense speed bursts will not only burn more calories during your workout - they will help your body keep burning calories for hours afterwards!

If you keep doing the same exercise routine and aren't seeing the results you want - try some new exercise or even a new sport. Summer is the perfect time for volleyball at the beach or in the local park. Summer basketball is loads of fun and you can burn off some serious calories! Give your muscles some new challenges.

Don't forget to start your day with a healthy breakfast. Give your body the protein you need to help your muscles grow and burn off more body fat! How about a healthy shake or smoothie - with some yogurt and your favorite fruits mixed in? Toss in some protein powder like the professional body builders use - Get Optimum 100% Whey Protein! Bodybuilding.com's Protein Powder of the Year -4 years in a row!


Enjoy some healthy snacks throughout the day and try something new. Pick up that tennis racket or get out your golf clubs and enjoy Summer more!

If you are still working on your Summer slim down - add some variety to your workouts and start seeing results sooner! The best way to lose belly fat is with a healthy mix of vigorous cardio and exercises targeting your abs.

Summer Tennis Fun

The last week of May brings the start of another Summer tennis season! In Paris, the locals and visitors from around the world celebrate this wonderful time of year at the French Open! Here in the states many of us can catch some of the exciting tennis action on the tube.

Kids all over the world will be watching their favorites play on the clay at Roland Garros Stadium in Paris. If you or your child has a love for tennis you're no doubt already tuned in to the fun and excitement. Tennis is fun and a great addition to any fitness program.

Playing in the Summer inevitably leads to hearty, strenuous cardio workouts which burn a ton of calories! After just a few minutes playing in the warm Summer sun you will be sweating off the pounds! And having a ball! The friendships you and your children develop while playing tennis can last for decades! Tennis is good, clean fun for any age! And Healthy!

If you enjoy playing in these warmer months - keep a big bottle of water handy. Take a minute or two when switching sides to get a few big drinks of water. And don't forget to stretch those muscles after you warm up for a few minutes. Stretching will help keep your muscles healthy and more flexible!


If you want to learn - or bring your game up to the next level you can learn from one of the teaching masters. Check out the Nick Bollettieri's Stroke Instruction Series: 6 DVD Collection

(photo by BERTRAND GUAY/AFP/Getty Images)

Keeping it Fun

If you have fun working out you are far more likely to stay with an exercise program. Playing a favorite sport offers you the opportunity to enjoy a healthy pursuit with friends and family. Or maybe you'd enjoy a variety of sports for even more fun!

This weekend brings the unofficial start of Summer for much of North America. Here in the USA many of us will hopefully enjoy time with family and friends. A great time for some outdoor fun. Heading off to the pool or the golf course. Playing volleyball and basketball. Taking the family to the beach or the lake!

If the weather is nice where you live, today might just be the perfect day to try a new walking course or jogging! Maybe you'd rather get out those bikes and go on a family bicycle adventure. Bring along some healthy snacks and a few bottles of water! Maybe your family would enjoy a picnic in the local park - filled with healthy fruits and veggies.

Fitness comes much easier when we have fun. Enjoy your journey to better health. Get together with some family and friends and enjoy a favorite past-time - or start a new one! If you want your children to grow up healthy and fit - one great way to encourage them is to show them. Lead by example. You can all benefit from the outdoor family fun time this weekend - and all Summer long!

If you're like me and you still want to lose a few pounds, Summer is the perfect time to sweat off some of that extra weight. Have fun while you tone and slim your body! Enjoy a healthy variety of natural foods and keep exercising. Whether you get in your exercise at the beach or on the basketball court - have fun while you burn those calories and melt those unwanted pounds away!

Health experts agree - the quickest way to lose weight and keep it off is with consistent, vigorous exercise and a healthy diet! Eating healthy foods is vital! Dieting is Easier When You Love the Food. Delicious meals shipped to your door. It's a proven strategy that works!



Why not make the best of your fitness efforts and have fun this Summer while you start getting in shape?

Building Healthy Muscles

Stretching plays a vital role in keeping muscles and joints strong and pliable so they are less susceptible to injury. That's why it's such an important part of warming up before physical activity and cooling down after.

Spending a few minutes a day doing slow, deliberate stretches can also help you manage stress more effectively giving you a chance to momentarily shut off outside stressors, and focus, physically and mentally, on your activity.

A good routine should work each of the major muscle groups, and needn't take long. Five to 10 minutes is all you need. Try these Rules to Stretch By before you begin:


* Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.

* Stretches should always be gradual and gentle.

* Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.

* Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.

* Stretch only to the point of resistance; if the stretch hurts, you're pushing too hard.

* Don't rush through your stretching routine. Take your time - use it to prepare yourself mentally and physically for your workout. Visualize your success. See yourself in a smaller size! Or reaching that finish line.


Who needs the frustration from getting involved in an activity you enjoy, only to injure yourself and be forced into rehab? Although some injuries may be unavoidable, proper conditioning and attention to the details of warm-ups, cool-downs, and stretching will help keep your muscles healthy!

If losing weight is one of your goals - try these easy body slimming tips.

Lose That Belly and Have Your Best Summer Ever!

Good News often hides behind Big Challenges! Like the challenge so many of us face when we look in that mirror and see more than we might ideally like. After months spent indoors during colder months, we now have the chance to get outside and burn off some of that waistline. The Best way to lose belly fat - is to burn it off! And watch what you eat. The Quickest way to lose weight and keep it off is with a two part approach -

Forget the Winter. Forget last year or whatever happened in the past. Make today the start of a new, healthier life! Do something small to get the ball rolling. Then do something every day to further your healthy lifestyle.

You really can exercise and lose weight fast! Focus on eating healthy foods and getting plenty of rest too! Exercise is just part of the whole solution! A healthy lifestyle includes making healthy eating choices too. And taking care of your body. Get plenty of sleep. And drink more water.

What is your goal? Would you like to lose one size? Or two? Maybe lose a couple inches off your waistline. Whatever you want - write it down! And list why you want to reach your goal. What are the benefits you so deeply desire? Write those down too! Then read your goals every morning - the earlier, the better. And right before you go to bed as well.

During the day - do something to help you reach your goal. Exercise a little ( or a lot! ) and keep your meals healthy. Drink plenty of water all day. Enjoy a big glass of cold water before you eat every meal. You'll eat less!

And while we're on the subject of food - make a pledge to yourself to avoid those empty calories we all love. You know what they are for you. I love beer. And have never met a doughnut I didn't like. Whatever your weakness - promise yourself to stay strong and avoid those calories which more often than not seem to end up around our bellies!

While you're focusing on eating healthier foods - try to eat more natural foods - fruits and veggies. Pass by that convenient fat food drive up window and, instead grab something good for you! Many healthy fitness buffs start every day with a healthy breakfast. Be sure to get some protein with your breakfast - you'll burn more calories throughout the day - and give your muscles the fuel they need to grow!

Looking to be more fit then you were in 2008? Let Bodybuilding.com provide everything from workout plans to nutritional supplements.


Now get out of your chair and go get some exercise. Or fix yourself something healthy to eat. Start getting in shape fast and make this your best Summer ever!

Building Muscle Means Burn More Fat

Building lean muscle — lifting weights or with weight-bearing exercise like swimming or jogging is a terrific way to kick start your metabolism. Your Muscles burn almost three times as many calories as fat.

Schedule several fat-burning workouts every week, and you'll melt away up to 150 extra calories every day! For hours after your workout is over!

Adding just 15 minutes of exercise - like walking one mile, to your daily schedule will use up 100 extra calories per day. (Your body burns about 100 calories of energy to walk one mile, depending on your body weight. ) Maintaining this schedule would result in an extra 700 calories per week used up, or a loss of about 10 pounds in one year, assuming your food intake stays the same.

You could easily drop 40 pounds this year - just by walking 4 miles a day!

Some ideas to help you get started and keep moving:

1. Choose activities that you think you’ll enjoy. Most people will stick to their exercise program if they are having fun, even though they are working hard.

2. Set aside a regular exercise time. Whether this means joining an exercise class or getting up a little earlier every day, make time for this addition to your routine and don’t let anything get in your way. Planning ahead will help you get around interruptions in your workout schedule, such as bad weather and vacations.

3. Set short term goals. Don’t expect to lose 20 pounds in two weeks. It has taken awhile for you to gain the weight, it will take time to lose it. Keep a record of your progress and tell your friends and family about your achievements.

4. Vary your workouts. Change exercises or invite friends to join you to make your workout more enjoyable. There is no “best” exercise – just the one that works best for you. It won’t be easy, especially at the start. But as you begin to feel better, look better and enjoy a new zest for life, you will be rewarded many times over for your efforts.

Plenty of other activities besides walking give you the benefits of an aerobic workout. Choose the ones you enjoy most, and have a great time while you get in shape. Here are some more ideas:

* Jogging – Start slow and build up your time and distance

* Swimming – low impact and great for your whole body!

* Rowing – Excellent overall fitness workout.

* Golf – For the best results - try walking and carry your own bag.

* Tennis – enjoy melting away fat with friends

* Cycling – go for a ride with your favorite friend and loved ones!

* Dancing – Take your spouse or loved one out for an enjoyable evening and burn some calories!

Make exercise and healthy eating two of your daily habits. You can have a much healthier body – and outlook towards life in a surprisingly short time. Start getting in shape fast and soon you’ll find that feel way better! You’ll notice an improved attitude. You’ll have a leaner, sexier body!

The average gym or health club membership costs over $400 a year. Jogging is free! Save money and enjoy better fitness using a few simple tools. And remember - the fun is in the journey! Enjoy your path to better health!

Core Strength

If you build muscle you burn more calories. One of the keys to a tighter stomach is to get rid of belly fat. Get plenty of exercise and kick-start your metabolism. When your metabolism is running faster you burn more calories - long after your workout! Building muscle is like icing on the cake - it further intensifies your fat-burning! Try it - start getting in shape fast - and you'll soon feel ( and see ) a difference!

Check out this simple exercise to help tighten up those abs!



Increase the size of your muscles with frequent exercise. ng (especially weight bearing activity). Building muscles causes your body to use calories from stored fat. As you exercise more and your energy requirements go up, you burn more fat. Both during your exercise time and all day long. So the more muscle you have, the more calories you burn! And the faster you start seeing results! The quickest way to lose weight is very simple. Exercise, build muscles and eat healthy foods.

Burning lots of calories through exercise is key. Another key - equally important - is eating healthy foods. For the best results, start cutting calories and get some daily exercise.

Choose to Lose those extra pounds!

Success is a result of the choices we make. If you want to look slimmer this Summer or shed some extra, unwanted pounds - you can! Choose to lose! Then set out to accomplish your new goal. Take the steps necessary to reach your desired weight and appearance. It may not be easy, at first. And, it will get easier with each passing day! You'll start feeling a whole lot better very soon!

The quickest way to lose weight is to renew your strength! Exercise regularly and lose weight fast! Eat a sensible, healthy diet! Enjoy this wonderful time of year! Do you have an extra room in your house? Or how about some extra space in the basement? It doesn’t take much room to set up your very own mini fitness center. Save gas. Avoid expensive trips to the gym or health club. And those monthly dues!

The quickest way to lose weight is with daily exercise. Strength training will further your calorie burning and help you start getting in shape fast! You'll keep burning calories long after you stop working out.

Put some of your favorite music in that iPod and start exercising, building muscles and getting in shape fast! Enjoy your exercise time. Watch a favorite movie. Listen to some cool music! Watch your body get stronger - fast. Enjoy a Lean and Sexy body - that others will admire!

The choice is yours! Choose to Lose!

Spring into Fun!

What just happened? How did we get to the month of May so quickly? Schools everywhere will soon be letting out for the Summer! Are you ready to have some serious Summer fun? Spending time outdoors with family and friends! Going to the lake or the beach. Heading out to the ballpark for an evening of softball fun.

Soon we'll all be wearing a whole lot fewer clothes. ( I can hardly wait to ditch these sweaters for the next few months! ) Are you ready for shorts and tee-shirts? For tank-tops and swimsuits?

If you've managed to gain a few pounds over these last few months spent mostly indoors, don't fret. You can still shed those extra pounds before Memorial Day and the unofficial start of Summer! This weekend is the perfect time to start. If you have the opportunity to get outdoors - go for it! Get out there and work off some of those calories we could all stand to burn!

Sneak in some time in the yard working on your garden. Head out to the tennis courts and have some fun while you kick start your metabolism! No time for tennis? A quick paced walk for 20 minutes will get your heart rate going and help you burn more calories long after you slow down!

Pass by that fat-food eatery and grab a healthy snack instead. Pick up some apples and your favorite fruits and vegetables. Make today a healthy foods day in your home! Or how about a picnic in the park with some simple, low-fat snacks? Pack some cherry tomatoes and a bunch of grapes. Or how about those little carrots and some celery sticks? A handful of walnuts will give your brain a boost and provide some healthy fats!

Then get up and toss the frisbee or ride your bike. Chase your children around the playground or have them join you in a race around the park. Any day is great for sharing some fun time outside with the little ones! Show them the value of having fun away from the TV or video game! Enjoy some active, energetic fun with your family! You'll all feel great and sleep like babies tonight!

Are you stuck inside watching yet another rain shower this weekend? Turn on your favorite comedy and get on your SmoothFlow Rower. Burn some major calories and tighten up your tummy while you laugh your heart out!

Getting in shape fast is a goal you can achieve if you work out a little each day and enjoy healthy eating habits! Health experts and fitness gurus agree - the quickest way to lose weight is getting plenty of vigorous exercise and eating healthy foods!