With summer in full swing, and with endless barbeques, beach soirees and pool parties on the horizon, think it’s too late to achieve a svelte summer physique? Think again! Whether you have a just a little time or a lot to devote to sculpting the body of your dreams, it’s never too late to start.
Model: Kelsey Smith*Keith Tolman: Photographer*Hair: Lisa Marie Fodor of Katherine Lynn Salon Makeup: Josephine Bell of Ashka Salon and Spa*Stylist: Niki Johnson*Assistant Stylist: Yvelette Stines
Swimwear: Lands' End Canvas, Available www.landsendcanvas.com
DFP caught up with Sterling Wise, Certified Personal Trainer and founder of The Wise Decision, for his 'top tips' for achieving an amazing beach body...
What would you recommend to someone who wants to get in shape fast for the summer?
Create A Plan. Write down your goals and keep them in a place that will allow you to see them every day. If you are constantly reminded of your fitness goals, you are less likely to go astray.
Clean House. Get rid of all junk foods and foods that you know you shouldn't be eating and restock your refrigerator with plenty of fresh fruits and veggies.
Eat Right. Eat small meals every two to three hours and make sure you consume more than eight glasses of water each day.
Stay Active. Exercise at least 30 minutes a day for six days. The farther you are away from your goals, the more active you will need to be.
Stay Focused! Know that you aren’t going to see success overnight so don’t get discouraged if you don’t see a flat stomach after two weeks.
If people are short on time, what do you recommend for a workout?
Interval training is best for anyone who is short on time. It relies on exercises that alternate between high-intensity levels and lower-intensity effort. An example would be:
A three to five minute warm up (i.e., a light jog at a low intensity, gradually increasing at the end of the warm up period)
One minute of moderate or high intensity followed by one minute of low intensity exercises (i.e., jumping rope followed by squats, and repeat eight to ten times
Three to five minutes of a cool down (i.e., a light jog at a low intensity, gradually decreasing by the end of the cool down period)
What is more important for losing weight and toning up – cardio or strength training?
Resistance training is by far the best form of exercise if your goal is to lose weight and tone up. Resistance training develops muscle which will cause your body to burn fat and calories. The muscles that you develop during resistance training will burn fat and calories while you are doing the exercise and for hours afterward. Compare this to cardio that will only burn calories during the time that you are exercising.
Can you provide any nutritional/diet advice? Are there any certain nutritional programs you like best?
Eating small meals every two to three hours is the route to take whether you are trying to lose five pounds or 50 pounds. I'm personally a big fan of the Mediterranean style of eating, which means focusing on fresh, unprocessed, and whole foods that are rich in heart-healthy fats like olive oil, fish, green vegetables and nuts. If you aren’t a fish lover, then you need to consume lean cuts of protein such as chicken and turkey breast.
Are there any nutritional programs that you recommend people stay away from?
I’m not a fan of any diets or nutritional programs that require you to stop eating and survive off liquids or little to no food. These programs aren’t designed for you to keep the weight off.
What is the biggest misconception about losing weight?
When it comes to losing weight, I think most people think that they can get the results without putting in the work. There is no substitute for hard work. Many people expect to get the same results that the next person is getting but they don’t think that they need to put in the same amount of work. When it comes to your fitness program, you should always think “Input vs. Output.” What you put in is what you get out.
Please share what you think is a recipe for success for weight loss, and also what is a recipe for failure.
The people who successfully lose weight are the ones who are consistent with their exercise and eating. The recipe for success in weight loss includes putting your fitness/nutrition program at the top of your priority list. This means that you must not make excuses for missing workouts and you must not miss meals. Not doing either of these things is the recipe for failure in your fitness program.
How important is diet vs. exercise? Is one more important than the other?
Diet and exercise are both extremely important when it comes to weight lose. Diet is more important to some people and exercise is to others. There are generally two types of people; the person who exercises every day but eats poorly, and the person who eats healthy but doesn’t exercise often. You must have a balanced mix when it comes to diet and exercise.
How can The Wise Decision help people reach their fitness goals?
The Wise Decision produces results for people by taking the guess work out of what to do, when to do it, how much and how often to do it. Men, women and children reach their fitness goals with The Wise Decision’s fitness programs, which are effective, convenient and fun. Each program comes with the support you need to stay motivated and make the lifestyle changes that will allow you to look better, feel better and live longer.
Any final thoughts?
I firmly believe that we all can reach any goal that we really want to reach. Losing weight and developing a beach body is something that you can do if you stay focused and remember that it may not be easy, and it’s going to require both exercise and proper nutrition.
Getting in shape doesn’t mean that you have to spend hundreds of dollars on equipment or a monthly gym membership. You just need to find a fitness program and stick to it. You also need to be consistent with your eating. This may mean saying no to that coworker who always invites you to join for lunch. It also means cutting out fried foods and steering more toward green vegetables and lean meats. An easy way to choose the best meats to eat is by counting the legs on the animal. The least amount of legs the animals has, the better it is for you. Fish have no legs, chickens and turkeys have two legs. Cows, lambs, and pigs have four.
Lastly, make sure that you write down your fitness goals and don’t be afraid to share them with your family and friends. You will be amazed at how many people will want to help you reach your goals. This is a great way to force you to stay committed and focused.
The Wise Decision specializes in providing individualized group and one-on-one personal training, nutrition plans and more. Sterling Wise offers convenient in-home personal training, as well as training at the club or location of your choice. For those who prefer to travel to him, The Wise Decision is located on the east side of Detroit. He conducts fitness boot camps on Belle Isle and at various area churches. For more information on Sterling Wise and The Wise Decision, visit www.thewisedecision.com.
