It’s no secret that I would be exercising if I was trying to lose a few pounds before the start of summer. Exercise can look like many things, but the one thing it is not is punishment or a chore. Exercise should be something you do because you: 1. Enjoy it, 2. Respect it, 3. Celebrate what your body is capable of. Let’s break down 5 fitness habits to help you lose weight before summer.
Now the main goal for exercising to lose weight before summer should ultimately be to increase daily movement in general, which might help create a greater calorie deficit and also give you incentive to keep making healthy choices with your meals. Many people find that when they exercise, they make better meal choices throughout their day versus if they don’t get any movement in at all.
Exercise should be something you enjoy. It should be something that excites you enough that you get to create a consistent rhythm with it, rather than it be something you constantly blow off. That said, there are a few things I would dial in on as I prep for summer:
Daily movement is non-negotiable
This doesn’t mean you have to do intense exercise every day. In fact, I don’t suggest it. We want to prioritize rest days still within this new routine. However, when you start to think of movement as a daily challenge, it will help you make it a habit and you might be less likely to cancel on yourself.
Put it in your calendar as a date with yourself. Make this a time in your schedule where you get to be selfish. It could be a small walk around the block, a 5 minute stretch routine, or a class at the gym you really enjoy. The point is: you are dedicated to doing something daily as a way to celebrate your body and consistency is key.
Increase daily walking
I would prioritize getting my steps in. This goal can be relative to what your own daily step average is. For me, as someone who works from home, a good goal to aim for is between 7500 – 10,000 steps. If you were my client, I would tell you we are aiming for an average that is at least 1000-2000 steps per day more than your current average. You need to do something that will challenge you, but something that is still within reach.
Don’t set the bar so high that you can’t reach it. Start small. Try to increase your daily average by 500 steps per day the first week. If you manage that consistently then aim for 1000 steps per day. Increase the number incrementally each week. Just get yourself moving a little more than usual and you’ll be in good shape!
Resistance training
At absolute minimum, I would do this twice a week. Three days per week is ideal. If you were my client, I would have you on a 3-day full body split. Workouts do not have to be long or grueling. You can get it done in 30-45 minutes tops.
For weight loss, lifting weights really is that girl. You want to be able to build muscle as you lose fat, so that when you have lost the weight you have some shape built up. You don’t want to lose muscle as you go, so we might as well build it up along the way!
Choose something you love
Or maybe you just like it a lot. Whether it is a class, a group meetup, or a walk with a friend, get to moving!! The number one way to ensure that you do is picking an activity that you can enjoy. If you are going to make the time to do it, it might as well be something good!
Learn the art of rest
Remember that rest days are also part of this journey. Your body grows and recovers when you are resting. This means you must prioritize sleep and days off from the gym. If you try to exercise hard every single day, you might be hurting yourself in the long run. Do your best to make as much progress by changing as little as possible at a time. Start with 2-3 days of exercise, and you can always increase after a while if you need or want to!
As summer gets closer, the warmer weather naturally makes you want to get out and move more. Embrace this! The more you find yourself wanting to get outside and do something active, the easier it will be to lose weight before summer. (Or even as the summer begins). There doesn’t have to be an end goal to getting active and exercising consistently. When you do it because you enjoy it, it becomes part of your lifestyle. And THAT is what we want in the long run.