Work Up a Sweat and Eat Fresh!

We all know there are no quick fixes. Losing weight takes a lot of work and so does squeezing into your bikini. As the weather gets nicer and the sun starts to peel away layers of clothing, we are all struck with the same inner monologue: bikini season is around the corner.

So before you dust off the cute itsy bitsy 2 piece, do you need to lose 10 pounds - and quickly? We can't promise any quick fix, per se, but channeling your motivation and knowing what to do will help to get you started.

If you want some solid tips to get you going and help you lose some extra winter-weight, you ought to start by setting a goal and be as vigilant as you can be. Results are not impossible, but goal setting - and realistic goal setting - is the one of the key components of weight loss (even if it is a short term goal like, go to the gym 2-3 times this week). People who set the bar too high are easily let down when they realize they have not even come close to reaching their goal.

So if you want to set a goal to (for example) lose 10 pounds in a few weeks using just exercise and healthy eating here is a basic list which you can copy, follow or use as a template to set your own goals.

1) Choose a form of cardiovascular exercise such as running, elliptical, bike, wave machine, etc. which you will enjoy for the next 30 days. Choose the machine that you like the best, you will be more likely to stay on it longer. Set aside 1 hour each day. Tip: most gyms will offer you a free trial period. You can get 30 days free usually but make sure you choose a month that you will be able to go at least every other day.

2) You must raise your heart rate. Walking is not hard exercise! Start SWEATING! Don't just push fat burn on the machine. Yes, you will burn fat with that program, but to maximize results you should push yourself just a little harder.

3) Throw out everything that you currently have in your fridge and cupboards which is unhealthy and high in fat or sugar content. Start FRESH! Stock up will fresh vegetables, fruit, whole grains, lean meat, etc. Make sure you snack throughout the day, eating 5 to 6 small meals. Keeping your metabolism heightened is very important - you will also find that you are not as hungry at meal time, especially at night.

4) DO NOT GIVE UP! Stay focused, its mind over matter. Keep your head in the game and you will reach your goal.

5) Don't forget the weight training! The more lean muscle you have on your body the faster you burn calories. If you add just one pound of muscle to your body you can burn up to 50 extra calories a day. Let's start squatting and burn fat faster!
Remember what your mother told you?

Drink plenty of water and get plenty of rest. Well, she was right. Sleep and hydration are very important for the body.

For free quick tips and advice on how to burn that unwanted fat or to tone and tighten those soft spots please e-mail me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Bree, The Fitness Girl
		About the author:
		I am an athlete at heart. I believe I was born to change peoples lives, but wasn't sure exactly how until I was 14. That's when I got my first gym membership. I fell in love with weight training immediately and have been addicted ever since. Now ten years later, I am a personal trainer and love working with people of all shapes and sizes. I have trained people for general fitness, for police tests and for fitness competitions. My specialty is people who just want to lose weight and get into shape! This is me, also known as Bree: the Fitness Girl.
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