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Take these tips from personal fitness trainers-to-the-stars and Gold’s Gym Fitness Institute members Ramona Braganza and Mike Ryan to look fit and fabulous before your important events. And sign up for fitness training with personal trainers at Gold’s fitness center to help maximize your time by providing workouts designed to meet your goals quickly and efficiently, as suggested by the American Council on Exercise . Healthy living should be a daily priority, but when it comes down to last-minute preparations, focus on these ideas from Braganza and Ryan. And commit to healthy eating by limiting your salt and sugar intake, and drinking more water.
The Secrets to Getting Shredded Fast
Tone up quick with these six diet and exercise tips from Gold’s Gym Fitness Institute trainers Ramona Braganza and Mike Ryan.
We’ve all been there before: A huge gala celebration, beach vacation or other photo-worthy event is a week or two away, and you want to look your best. Gold’s Gym Fitness Institute members and trainers-to-the-stars Ramona Braganza and Mike Ryan recommend the following exercise and diet tips, whether you plan to walk the red carpet or wander the world.
While there’s no substitute for the long term plan of exercising and eating right, here’s the Get Shredded Plan—a last-minute way to cut a few pounds, tighten that tummy and sculpt those arms.
1. Plan Your Attack.
Before you hit the gym for the first time, grab a journal and write down your workouts. “You don’t want to be stuck at the gym trying to figure out what to do,” Braganza says. “Workouts should last no more than two hours, with a 60-minute max on weight training and 30 to 45 minutes of cardio.”
2. Adjust Your Meal Plan.
A healthy diet is the single biggest factor for success. Eat every two-and-a-half to three hours, but stop eating an hour before bed. Keep portions smaller than the size of your fist and cut out alcohol and high-sugar items like candy and soda. Stick to grilled chicken, fish and turkey for protein, while staying away from lunch meats or processed foods that can be high in sodium. For carbohydrates, reach for vegetables and yams rather than bread, rice, cereals and pastas. “Cut carbs for the last two meals of the day,” Ryan says. “A couple of days out, I would eliminate carbs entirely, eating proteins and good fats like nuts and avocados.”
3. Hydrate, Hydrate, Hydrate, Then Stop.
Throughout the week, drink at least one to three liters of water a day. On the final day, sip rather than chug as you want to be bone dry—make sure to drink less than a liter. For an extra boost, Ryan suggests trying dandelion root the night before, because it acts as a natural diuretic.
4. Stay in the Fat-Burning Zone.
Determine your target heart rate by subtracting your age from 220, then multiplying the result by 0.7 for beginners and 0.75 for more advanced athletes. High-intensity training boosts metabolism, so between sets of weights, do a minute-long sprint on a treadmill, skip rope or run in place. Braganza counsels her clients to add a spin or kickboxing class to push their heart rate above normal. Ryan advises his to do cardio on an empty stomach first thing in the morning, the optimal time for burning fat.
5. Target Big Muscle Groups.
Two or three weeks isn’t enough time to target one specific muscle group, so stick to workouts that focus on large areas like the legs, chest and back, or the entire body. “For example, manmakers—burpees with dumbbells—are great,” Braganza says. For more all-over bodies move, click here.
6. The Last-Minute Pump.
The day is here. You’re toned and ready to go. Time for the final push. Before a competition, bodybuilders drink a few sips of red wine to dilate their veins so the veins are more prominent and do a quick pump to boost blood flow and provide last-minute definition. Curls in the limo, anyone?
Try these tips from personal fitness trainers Braganza and Ryan, and combine them with a few personal training sessions to get trim and toned, whether you are hitting the beach or going to your college roommate’s wedding. While fitness training for only one to two weeks can’t help you tackle huge fitness goals, it can help you to feel good about yourself, according to the fitness staff at WebMd, and self-confidence looks good on everyone. Get healthy living advice from your fitness trainer like easy exercises to do while you are watching TV at home, and simple workouts to do at the Gold’s health club near you. And ask for healthy eating suggestions for eating out and on the go, so that you can save your calories for splurging at your event.
Incorporating these suggestions from personal fitness trainers Braganza and Ryan can help you with your short-term goal of getting ready for your event. Consider fitness training on a more regular basis after your event to continue your progression toward better health and fitness so that the next time a big event rolls around you aren’t scrambling to fit into your favorite suit or dress. For healthy living, “Most people have multiple goals when working out, the most common being fat loss and muscle gain, and a personal trainer can help you find the right balance and the right exercises to achieve all of your goals,” according to the fitness staff at Johnston Health Care in North Carolina. And include healthy eating as part of your plan to improve your overall health and quality of life.