They say Winter is ending. Not sure if I believe ’em but for positivity’s sake let’s just say it is. That means your extremities will be making their big reveal in the next few weeks (yes, warm states, we know you’ve been sunbathing for ages)! For many of us, Winter means heavier, more satisfying foods and hiding out at home more. In short, Winter can mean bigger backsides from less physical activity unless you take up Winter sports and train for something. Yada, yada, yada: what do we do about it and quickly? First, stop whining, we got ourselves here and 2nd:
Reduce/limit starchy foods. The grainy goodness that you pile your comfort foods on be they whole or refined (refined = mass processed goods. No bueno) are giving you a belly. I know, I know, whole grains and beans ARE good for you but that big pot/or many sandwiches you feed on all day likely means you’re getting more than your share of starches. Replace some daily starchy meals with non-starchy vegetables and lean protein. You will not only look leaner but feel healthier with a balanced blood sugar level too. The American Diabetes Association has a handy list which I have excerpted at the end of this post.
Lift (heavier) weights. Ladies, just how long do you intend to use those 5 lb dumb-bells?? Hello, your body has already adapted and is bored (also see below). Bored = no changes. As you age, lean muscle becomes your goldmine for looking fit and sleek. Build yours by adding 1-2 (then eventually 2-3)days of lifting moderately heavy weights ( moderately heavy means the 2nd of 3 sets of exercises is a challenge). Been using 5s? try 7s and 8s? been using 7s and 8s? try 10s and 12s and so on. The compliments you get will tell you how much your metabolism appreciates the boost.
Change up your routine. Kudos for exercising in the first place, by the way, it’s not easy for everyone. Still, your tried and true routine probably needs some tweaking if you have been doing it for awhile. First, change up your workout schedule then add more and less intense workouts throughout. If you’re over 30, you might have realized 2 days per week doesn’t really do as much as it used to and I’ve long since realized that this body needs a minimum of 4 to make and maintain changes. Personally, I find that a good barre class in between all the cycling and lifting I do really helps to lean me out AND as mentioned above, playing with my weight and intensity load does the trick. Find what you like it: forms of dance, zumba, swimming etc and add it to your regular routine.
Combine all 3 of these elements together now and you have a winning formula for looking Fabulously Healthy by Memorial Day, if not earlier. Get cracking and see you at the beach 🙂
The following is a list of common non-starchy vegetables (ref. http://www.diabetes.org)
Amaranth or Chinese spinach
Beans (green, wax, Italian)
Cabbage (green, bok choy, Chinese)
Coleslaw (packaged, no dressing)
Greens (collard, kale, mustard, turnip)
Hearts of palm
Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
Squash (cushaw, summer, crookneck, spaghetti, zucchini)
Sugar snap peas
Yard-long beans –