Getting your body back for summer

Volume 1, Number 33 | The Weekly Newspaper of Chelsea | May 4 - 10, 2007

Health & fitness

By Greg Rothman, M.S. P.T.

Each year, as spring weather finally arrives in New York City, something very predictable happens: People tell me how their New Year’s resolutions fell through sometime in February and ask if it’s too late to get in shape for summer. If you are like many people who have approached me in recent weeks, you’ll be happy to know that it is still possible to dramatically change the way your body looks and feels before the mercury climbs above 80 degrees.

In this column and the three that will follow, I’ll offer some advice to help you make the most of your efforts in the short time before summer arrives, starting with a brief guide to nutrition and cardio workouts, below. The goal: to provide the basis for a program that will give you fast results—within four, eight or 12 weeks—to help you get back into that swimsuit you bought last year in anticipation of hitting the beach by Memorial Day or the Fourth of July.

(Be aware that this short-term program is part and parcel of the longer-term strategies I’ve recommended in past columns (see issues 20–23 at www.chelseanow.com), which are the only way to add lean muscle, burn stored fat and speed up your metabolism permanently. The solutions presented in those columns will work for absolutely anyone; consider them the “owner’s manual” that should have come with your body to help you attain optimal fitness results over the long-term.)

Sound nutrition is required for anyone looking to get the most out of any fitness program: Think of the food you eat as optimal fuel for workouts and post-workout restoration. And while a visit to www.empowerfitnessnyc.com/diet_nutrition.html will yield a complete guide to general supportive nutrition, here are the absolute essentials to start working toward today:

1) Make sure you’re getting enough water, since your body will work optimally only when it is well-hydrated. A good rule of thumb is to divide your body weight in half and drink at least that number of ounces daily. Drink a large glass of water when you wake up, one before bed, and carry a bottle of water with you to ensure you are always hydrated. Your body will burn fat more efficiently if you follow this golden rule.

2) Make sure to eat every three hours: Small meals with a mixture of whole grains, vegetables and proteins are best (at the very least, make sure to get the protein). Feeding your body smaller meals more frequently will boost your metabolism and help you hold on to lean tissue while burning more fat.

3) Make sure to set your calorie intake in accordance with your weight-loss or weight-gain goal. In general, I’m not a big advocate of counting calories, but when your goals are short-term and pressing down upon you, it’s good to have an idea of how much you’re taking in. To estimate your daily requirements for a given goal, multiply your weight by the following numbers: to lose weight, 13; to maintain weight, 15; to gain weight, 17. Or email me for a “calculator” that will provide a closer estimate for your body type.

In addition to establishing sound nutrition, you’ll want to get started on a moderate cardio program as soon as possible. Here are the guidelines:

1) There is such a thing as too much cardio. It is okay to do cardio every day, but keep the duration under 30 minutes. Doing more than this will break down muscle tissue and slow your metabolism. This week, do 15 to 30 minutes of cardio on as many days as you can. This will rev up your body for the strength-training that I’ll begin to outline in next week’s column.

2) If your goal is fat loss, the best time to do cardio is first thing in the morning, on an empty stomach. However, make sure that you drink at least 16 ounces of water about 20 minutes before starting: If you’re not properly hydrated, your body will tap your muscle tissue to get the water it needs. The second best time to do cardio is right after a strength-training workout. At both of these times, your body will be most depleted of glycogen (stored sugar), and fat-burning will be optimized. (If you begin to feel weak at any point, stop the workout.)

It is important to note that the exercise program in this column is intended for individuals in good health; if you are unsure of your physical condition and readiness for an exercise program, see your physician for medical advice. Next week, I’ll share additional nutrition strategies and start you on a strength-training program you can tailor to your time horizon, be it four, eight or 12 weeks.

Greg Rothman, M.S. P.T., is the owner of emPower Fitness Studios (emPowerFitnessNYC.com). He received his masters degree in physical therapy from Columbia University and has 15 years’ experience in the rehabilitation and fitness fields, most recently as the personal training manager and top-level trainer for Equinox Fitness Clubs in New York City. SEND YOUR QUESTIONS about nutrition, fitness and sports injuries/rehabilitation to Greg at emPowerFitness@aol.com.Third in a series on the Hotel Chelsea—past and present