Memorial Day has come and gone, and as we enter the month of June, there’s one question that’s inevitably weighing on everyone’s mind…”Am I ready for swimsuit season?” Although getting ready to bare skin on the beach may seem like a daunting task, personal trainer Anthony Golston says all it takes is a little determination, “The steps are easy to follow. It’s just sticking to them.”

As a former scholarship athlete and certified trainer with celebrity clientele, Golston knows his way around a gym and (more importantly) how to get results. I sat down with Golston to get his best tips on how to get a body that’s as hot as the sweltering summer heat.

Image via Anthony Golston

5. Stick with it!

Everyone who has ever embarked on an ambitious workout plan knows that the toughest part is the beginning. “Don’t see it as a task, see it as an investment for a healthier, happier you,” says Golston. After you get started on your new routine, you might feel a lack of motivation or become bored. To combat this, Golston recommends utilizing the buddy system in the gym to help encourage you to continue on your path of self improvement. Remember, this is a new lifestyle, so find ways to make it work for you. Sometimes that means changing your workout, or finding new healthy recipes.

4. Sleep!

Sleep is an important part of any fitness routine, perhaps even more so than most people realize. “Cortisol is a stress hormone that leads to fat storage, usually in your mid-section,” says Golston. “With all the hard work you’re putting in, recovery is very important. When you sleep your body releases a plethora of beneficial hormones that promote fat loss as well as repair and prepare your body for the next day of high metabolic fat burning.” Although the proper number of hours of sleep each person needs depends on many factors, Mayo Clinic says that most people function optimally with 5-7 hours. Another sleep related tip? “Try not to eat after 8 PM,” says Golston. “Any calories you’re not burning off will turn to fat.”

3. Aim to keep your metabolism high at all times!

Keeping your metabolism high starts with your workout routine. Golston recommends aiming for at least 30 minutes of cardio per day, at 60-70% of your maximum heart rate. In addition to your cardio activity, don’t forget to incorporate resistance training. Studies show that metabolism continues to stay high much longer after doing resistance training than just cardio alone.”For people looking to tone up, resistance training is a must,” says Golston. “Aim for a circuit style workout using weights that will allow you to accomplish 20 repetitions. Keep rest to a minimum.” Golston also suggests eating small meals every two hours, rather than eating three large meals each day. He also stresses the importance of protein. “Try to have some protein with every meal, especially after working out. Studies show that eating protein within an hour of working out increases fat loss.”

2. Worry about carbohydrates, not fat!

Considering all of the many diets, telling us what to eat or not eat, the average person is bound to get a little confused. However, Golston says that carbohydrates are what people need to watch when they’re looking to lean out. “The body uses glycogen for energy. Glycogen comes from carbohydrates. When the body is running low on glycogen, it resorts to fat for energy. Reducing the number of carbohydrates in your diet forces your body to burn fat for energy,” Golston explains. “When people first reduce the amount of carbs they consume, their energy may feel low. But once your body learns to use fat for energy, you will begin to feel ‘normal’ again.” That said, Golston does not recommend cutting fat out of your diet completely, “Doing so will put your body into what is known as ‘survival mode.’ This is when your body starts saving energy rather than burning fat.” Instead, he says to avoid saturated fats, and/or fats that come from processed foods and unnatural sources. Another handy tip: check the labels of the low-fat foods you buy. “Many times, foods that say ‘non-fat’ or ‘low-fat’ have increased amounts of sugar, which increase insulin. These increase calorie storage.”

1. Hydrate!

Although all of these tips are important, Golston puts the biggest emphasis on getting enough water. The amount of water you should be drinking can be calculated with this equation; body weight in lbs. x .75 = the number of fluid ounces of water you should drink every day. “Many times, the feeling of hunger is actually a symptom of dehydration, so drink plenty of water throughout the day even when you aren’t thirsty,” Golston explains. Water helps your body in many ways. It helps regulate body temperature, it’s an appetite suppressant, and aids in almost every single function your body performs. Drinking enough water also helps your complexion by hydrating the skin, which is another tip to keep in mind for swimsuit season.

*Article originally published for AssociatedContent.com

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