BODY You + sum­mer 2016 = best body ever.

We de­code your best sum­mer-work­out plan, no mat­ter your start­ing point.

Elle (Canada) - - Insider -

OVER­ACHIEVER

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.

SOME­TIME SWEATER

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.

EX­ER­CISE- AVERSE

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.

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