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Don’t worry if your New Year’s resolution was to get in shape but things aren’t going the way you planned. Now is the perfect time to start your fitness adventure! And if you plan things out right, your body will be beach-ready this summer. How? Follow these tips from our certified personal trainer and take the #CityFitSummerBody challenge!

Most of us fail to stick to our New Year’s resolutions, so if you’ve lazed through these last couple of months then you’re hardly an exception. But now’s the time for action – not regrets. After all, summer is just around the corner. But there’s good news too; now’s the perfect time to start training because: 1. It’s easier to follow a proper diet and work out regularly when it’s warm and sunny outside 2. 10-12 weeks is plenty of time to get in shape. So, where do you start and how should you stay motivated until summer?

1. A good start.

“First off, take your body measurements along with a few ‘starting point’ pictures. These will serve as your reference points and will help you see the effects of all your hard work. Don’t worry about what the scales read; instead, focus on how your body changes with each additional training session” – says Michał Bukraba, a certified personal trainer at CityFit.

Look for a training partner that you can work out with; a friend, a family member or even your spouse – it doesn’t really matter who it is, what matters is that you will motivate and support one another. Moreover, working out with someone is a great opportunity to spend some quality time together.

2. Don’t be afraid of being a beginner.

Remember that at some point, every other person you see at the gym used to be a beginner. Don’t feel ashamed if you’re not sure of what you should be doing and don’t be afraid to ask for help. People do so all the time and no one will think anything of it. Take part in introductory classes – CityFit offers special IntroFit classes for its newest members, where you can learn about the training zones available at each facility and about how to correctly and safely use all the gym equipment that’s at your disposal.

3. Always plan ahead. Plan your week out in advance and take into account all your training sessions.

“I offer my clients 3 workout options: minimum trainings – 1-2 a week, optimum trainings – 3 times a week and maximum trainings – 4-6 times a week, depending on how experienced they are. It’s important to spend at least the minimum amount of time at the gym each week” – says Michał Bukraba.

Combine working out at the gym with outdoor activities (e.g. jogging, bike riding). This will help you diversify your training regimen and keep things interesting. You will also be able to enjoy the beautiful weather and maybe you’ll even catch a tan.

4. Choose the right type of training. This will help you achieve your goals faster.

“I would recommend cardio workouts, HIIT trainings or strength exercises for people who want to lose weight before summer. Each such exercise helps burn fat and improve your overall physique. You can either stick to one type of exercise per training session or pick a combination of two of them. The key to success is consistency. Cardio workouts are especially recommended for beginners, while the two other types of trainings are for those with a little more experience” – says Bukraba.

5. Don’t spoil the results of your hard work with a poor diet.

You should avoid eating both too many and too few calories (the latter makes your body go into “starvation mode” and start building up fat reserves). Eat 5 light meals a day. When it comes to dieting – regularity is key. Don’t go too long without eating between meals. Try to eat every three hours. Focus on sticking to your meal plan. You can even set reminders on your smartphone. You can find several calorie calculators online that’ll help you determine your daily caloric needs.

6. Get help from a professional.

“Training with the help of a personal trainer is the best way to quickly achieve your desired results. Not everyone can afford a personal trainer on a regular basis, but sometimes a single session can be enough to establish your baseline fitness level, set a few workout goals and plan your trainings accordingly. Every last Thursday of the month, CityFit offers its members free consultations with a personal trainer” – adds CityFit’s certified personal trainer Michał Bukraba.

7. Take up the challenge and win wonderful prizes!

CityFit has launched the #cityfitsummerbody challenge. CityFit members can participate in special workout challenges to help get their body’s beach-ready this summer and win great prizes. For more information, go to: www.summerbody.localhost/cityfit/.

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