BODY You + summer 2016 = best body ever.
We decode your best summer-workout plan, no matter your starting point.
I’m like Karlie Kloss: Always. At. It.
Gold stars for all that werk, werk, werk, werk, werk attitude. For your #summerbod, aim for 30 minutes of exercise five to six days a week, says personal trainer Brent Bishop of Toronto’s Think Fitness Studios.
SWITCH IT UP
If you’ve been doing the same step class since KUWTK first aired, retire those leg warmers. Repetitive movement can lead to injuries and progress plateaus. (The body adapts quickly to exercise.) Our pick: Fusion classes, such as piloxing (Pilates and boxing), which combine cardio and strength training so you can up your heart rate and burn fat in one session.
REST IS SOMETIMES BEST
When you exercise, you make minuscule tears in muscles. If you don’t take a day off, your body won’t have a chance to repair the tissue, says Bishop, and that means your results won’t be as good. Also bad: When you’ve pulled five all-nighters in a row, your body hangs onto fat for energy. Allow yourself a day off from the late nights and the exercise.
Since your fitness game is on point, focus on nutrition
The key to a healthy bod is 70-percent diet. Post-workout, make a smoothie with coconut water and a scoop of vegan protein—it’s a favourite of celebrity trainer Anna Kaiser. Protein helps to prevent the breakdown of muscles.
Fitness and I? We’re casual, like Bieber and Baldwin.
Time to commit. Healthy adults should be sweating it out for at least 2.5 hours a week, according to national guidelines. Build a program with cardio, strength training (builds muscle), interval training (bursts of activity followed by a rest) and stretching (for recovery).
STICK WITH A WORKOUT FOR AT LEAST 15 minutes
There’s an actual scientific reason why the start of a workout feels unbearable: It takes the body that long to adjust to the activity and elevate to its target heart rate (70 to 85 percent of the maximum heart rate). After that, you’re golden. Grab a partner in crunches Studies show that working out with a friend will make you more likely to (1) show up and (2) work harder. If workout buddies are scarce, meet WellSquad and Jaha. These apps are Tinder for your gym life; they link you up with fellow exercisers and trainers.
Snack like you’re a hobbit
Eating five balanced meals a day ensures that the body uses calories as fuel instead of storing it as fat, says Kaiser. Your most important snack is at 3 p.m. Try noshing on an apple with almond butter or hummus with vegetables—these contain protein, which will curb hunger before dinner.
Broadcity’s ilana is my fitness kindred spirit. If you’re as averse to exercise as Ilana is to the Upper East Side, it’s time to change. We don’t want to sound like your mom, but getting the heart pumping pretty much guarantees you’ll live longer.
Keep it short and sweet
Like a good Snapchat video, workouts don’t need to be long— especially if you’re a beginner. In fact, 10-minute sessions may burn more calories than dogging it for 30 minutes, says Kaiser. Why? If you know you only have to work out for a short time, you’re likely to push yourself harder.
You don’t need to go to a gym
If intervals aren’t your jam, try light cardio—from walking to swimming—twice weekly; it’s less demanding on the body. Our pick: Turn up the TLC and bust out your Rollerblades; this ’90s workout trend is making a comeback. We also love workouts that don’t feel like workouts, like adult obstacle courses. Try Pursuit OCR in Toronto; for $20, you can indulge your inner
Indiana Jones. (Fedora optional.)
CUT BACK JUST A BIT
We don’t expect you to live without a boozy brunch every now and then. In fact, eliminating indulgences may cause cravings. Registered dietitian Andrea Miller recommends making small changes to eating habits, such as putting less cream and sugar in coffee or only having a tipple if you’re tempted.