Alachua Personal Trainer Provides Tips to Lose Weight and Get in Shape this Summer

May 28, 2011 - PRLog -- Nathan Trenteseaux is a local Alachua personal trainer, fitness coach and fitness business owner. Today, he provides diet and exercise tips to help you lose weight and get in shape this summer.

It's here - Memorial Day weekend. The official start of summer. The great "unveiling" - when the shirts come off, the swimsuits go on and the entire world knows exactly how good or bad your dieting and exercising was for the last 3-4 months.

Judgment Day!

Are you ready?

If not, you have two more big weekends this summer in which to dial in your physique and make a huge difference. That's right, it's not over! You still have two more Judgment Days this year!

Goal setting is all about setting S.M.A.R.T. goals - and T stands for "Time line." Athletes peak for National Championships, Trials and World events. Just because you're training for fat loss or to look better in the mirror, it doesn't change the fact that deadlines are extremely effective tools.

So we're going to set two deadlines this summer.

Your next goal is Independence Day - July 4th - only five weeks away.

With a combination of a kick-start plan, a solid workout and nutritional support program and a healthy dose of motivation - you could easily be 10+ pounds leaner by then.

Your second goal is the end of summer - Labor Day weekend. This is currently 14 weeks away. So if you're looking a little flabby this weekend or feeling a little embarrassed about your body, you can still make amazing changes. It's never too late. This is an opportunity for you to look great by summer's end. But you still need to start now.

Here are the fat loss basics:

1.) You need to create a caloric deficit: There are no two ways about it - you must burn more than you consume. But that doesn't just mean eat less - you have to change the foods you eat.

2.) The most effective way to create that deficit is to use a combination of diet and exercise: Like "protein, produce and water," metabolic resistance training and interval training.

3.) Your diet should consist of lean proteins (meat, eggs, dairy, protein powder), raw nuts, healthy fats, fruits and vegetables.

- Eat one-ingredient foods as often as possible (apple, egg, meat, etc.)

- Keep high-quality starches (oatmeal, quinoa, sweet potatoes, whole grains, brown rice) to a minimum (consume only for breakfast or immediately post workout and limited to 1-2 total servings per day).

- Avoid ALL white flour products, sugar, processed carbs, refined carbs, packaged foods, fried foods, alcohol, etc.

- Keep your fluid intake high (water only), and try to eat at least 3 meals per day (breakfast, lunch, dinner) and 1-2 small snacks as needed.

- This will help maintain blood sugar levels and keep you from blowing your diet.

- Keep calories at 1,500 each day to lose weight. Men over 175lbs should consume 1,800 calories per day for fat loss.

- Follow this plan 90% of the time (which will allow you to have some flexibility on weekends for 1-2 reward meals that are higher in carbs).

4.) Exercise: Interval training and total-body metabolic resistance training will provide the most bang-for-your buck. Steady-state aerobic training just doesn't burn enough fat or calories for your goals right now.

5.) Try to exercise at least 4-6 days per week: 2-3 days of metabolic resistance training and 2-3 days of interval-based cardio.

6.) Supplements: Don't believe the hype about all the "fat burners" that are advertised. There is almost nothing that will make a difference. Sorry. Certain supplements can boost metabolism, or increase your energy somewhat and these may be useful - but in terms of real-world "pounds of fat lost," I have yet to see anything that really made a difference.

A multivitamin, omega-3 fish oil supplement, and Vitamin D3 are vital though - but more for your overall health. A protein shake or meal replacement powder can be useful for convenience, but they are nothing more than high-quality food.

Get started now so you'll be ready to show off your new swimsuit and sexy abs this summer. With Independence Day only five weeks away, you have time to lose 10+ pounds by then! All talk of fat loss aside, enjoy your holiday weekend. But please remember the point of this weekend:

Remember our fallen heroes and spare a thought for all the troops who are still fighting for us today.

Underground Fitness Revolution is a revolutionary 21st century fitness facility featuring 1,273 square feet of open space and padded flooring utilizing only cutting-edge, bootcamp-style fitness equipment like kettlebells, dumbbells, resistance bands, TRX Suspension Trainers, medicine balls, battling ropes, Valslides, sandbags, sleds and more. These training tools allow for killer 30-minute express metabolic workouts that combine the muscle-building benefits of strength training with the fat-burning benefits of cardiovascular exercise to allow clients to get the biggest bang-for-their-fitness-buck.

Nathan Trenteseaux, B.S., YFS1, USC1, YNS, TRX-STC is the owner and fitness coach for a local Alachua group personal training fitness facility that features high-intensity bootcamp-style workouts. Underground Fitness Revolution specializes in 30-minute EXPRESS metabolic workouts for busy men and women. To book Nathan to speak at your local Alachua company, club, or organization, please contact him by phone at 352.682.3310 or by email at nate@UndergroundFitnessRevolution.com. For more information, please visit www.UndergroundFitnessRevolution.com.

# # #

Underground Fitness Revolution specializes in 30-minute EXPRESS metabolic workouts for busy men and women designed to get you in the best shape of your life regardless of your current fitness level.