Spring Break
Getting a spring break body: do's and don'ts
Issue date: 3/6/08
Slipping into a bikini or board shorts that have been stored away for the past six months may be the last thing on your mind while you're busy with midterms and finalizing your spring break plans, but if you're one of the lucky ones you'll be hitting the beach before you know it.
Unfortunately, it's a little too late to decide to get ripped or drop 10 pounds safely. The good news is that two weeks is enough time to actually see and feel a difference in your energy levels, appearance and overall self-confidence.
Don't: Drastically cut calories or skip meals.
Do: Cut 250 calories per day from your normal diet. This could be done by skipping dessert, ditching that Starbucks frappuccino or taking fewer bites at every meal. Be sure to eat five or six small meals each day to keep your blood sugar levels steady and avoid overeating.
Don't: Exercise your body into exhaustion.
Do: Aim to exercise for at least 30 minutes to an hour each day. Brisk walking for just 30 minutes can burn 200 to 350 calories.
By burning 250 calories in addition to decreasing your average caloric intake by 250 calories can help you achieve a 500 calorie deficit per day each day. That equals 3,500 calories, or one pound, lost each week.
Don't: Do the same workout every day.
Do: If you do what you always do, you will look how you always look. It's best to add variety to your workouts so your body is forced to adapt. Be sure to mix up easier aerobic workouts with interval training.
Over the course of a 30-minute exercise, work at a higher intensity for a short amount of time, followed by a short recovery period. This will keep your metabolism revved even after you leave the gym.
Weight training has a similar "after burn" effect, especially if you are working at a higher intensity or taking minimal recovery periods between sets and exercise. Try to include at least one to two days of full body strength training into your weekly program.
Unfortunately, it's a little too late to decide to get ripped or drop 10 pounds safely. The good news is that two weeks is enough time to actually see and feel a difference in your energy levels, appearance and overall self-confidence.
Don't: Drastically cut calories or skip meals.
Do: Cut 250 calories per day from your normal diet. This could be done by skipping dessert, ditching that Starbucks frappuccino or taking fewer bites at every meal. Be sure to eat five or six small meals each day to keep your blood sugar levels steady and avoid overeating.
Don't: Exercise your body into exhaustion.
Do: Aim to exercise for at least 30 minutes to an hour each day. Brisk walking for just 30 minutes can burn 200 to 350 calories.
By burning 250 calories in addition to decreasing your average caloric intake by 250 calories can help you achieve a 500 calorie deficit per day each day. That equals 3,500 calories, or one pound, lost each week.
Don't: Do the same workout every day.
Do: If you do what you always do, you will look how you always look. It's best to add variety to your workouts so your body is forced to adapt. Be sure to mix up easier aerobic workouts with interval training.
Over the course of a 30-minute exercise, work at a higher intensity for a short amount of time, followed by a short recovery period. This will keep your metabolism revved even after you leave the gym.
Weight training has a similar "after burn" effect, especially if you are working at a higher intensity or taking minimal recovery periods between sets and exercise. Try to include at least one to two days of full body strength training into your weekly program.
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