Or if you are not an exhibitionist, how would you like to be able to walk around without feeling self conscious? ARE they staring at you?

If you answered yes to more of the later questions than the former, here are some tips that (if you start now) will help you tone up and lose weight before the 21st of June.  Because having people throw buckets of sea water on you while they try to push you back in sucks.

1.)   Control your portion sizes - To lose fat you must take in less calories than you burn.  Yes, you can eat too much of a good thing.   Find out what a proper portion size is (for everything). One slice of bread can be up to 2 servings of carbs.  Buy (and use) some measuring cups and spoons.  Heck, buy a food scale if you have to.  Take the initial time to learn what a portion looks like and you will quickly be able to figure out what is enough and stop overeating.

Using smaller utensils and plates will also help you to eat regular portions.

2.) Eliminate refined sugar and processed carbs – Sugar IS a drug.  Don’t believe me.  Next time you have refined sugar pay close attention to the HIGHS and LOWS it causes.  Can you say withdrawal symptoms?  Also, constantly eating refined sugar prevents your body from attacking your fat stores for fuel.  Less refined sugar = less body fat. Can’t get rid of that Cookie Monster sized sweet tooth?  Try some fruit or a small piece of dark chocolate.  Notice I said small piece not whole bar.

If you ever found yourself in this situation you might be a addict.  Or if you have ever eaten frosting off of your passenger seat.

3.)  Make sure your workouts kick (your) butt-  Want fast result in a short amount of time?  Then you must lift weights and do interval training.  3 days a week do a full body resistance workout followed by 15-20 minutes of intervals.  Just going in a doing slow, boring cardio won’t get that body you are looking for (and may make you fatter).  If you are dripping with sweat and cursing the gods of the gym (or your personal trainer) your on the right track.

‘Nuff Said.

4.) Make sure all your bases are covered - No pill will help you lose weight without putting in the work.  Sorry but it’s true.  But if you do want to lose fat and be healthy make sure you are getting in all the vitamins, minerals and healthy fats your body needs.  Since a fat loss diet may make it hard to get everything you need, taking a multivitamin/mineral and a fish oil supplement may help.  (You can find some good ones here www.personalfitnesssolutions.getprograde.com).

Then once you get them covered refuse to strikeout.

5.)  Get accountable – Accountability is key when it comes to sticking to a anything including fat loss.  Chances are if are accountable to someone else you will stick to your goal.  Write a fat loss blog.  Get a (reliable) workout partner that has the same goals.  Hire a reputable personal trainer.  Whatever it takes to keep you on the right path.  And no, just getting a membership to the cheap gym down the street won’t help if your workouts still suck (and that’s if you actually show up).

Can’t reach you goals without it.

Follow the 5 strategies above and you will definitely see results by the Summer Solstice (June 21st).

Your friend and trainer,

Paul F. Sweatt

P.S.  Take action now.