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My Gay Toronto - Pumped

I'm a few weeks out from Pride and I forgot to get in shape! Help!

Jay Quarmby
Personal Trainer,  Owner of FitnessTO, Buns of Steel Bootcamp

Has this year's Pride party season crept up on you? Was your intention of joining the gym in January well intended but didn't quite happen? I'm sorry to say, I can't get you in fitness model shape in the three weeks before you're out dancing at the Pride parties with the rest of the Herculean gay men out there, but I can give you a few great tips that will help you tighten up, lose a few pounds, and generally feel a little more confident about yourself and motivated heading into the upcoming summer party weekends.

1.Cut the sugars. Immediately and completely

This is your first step in the right direction, sugar is our number one enemy, that belly fat and extra love handles that you wish were gone, you can blame sugar for that.
So get rid of the sugar in your coffee, Frapa-whatevers at Starbucks are off the menu. Anything with sugar in it, don't have. Fruit is ok, during the day, but no juices, cookies, basically any processed snack is going to have sugar in it. Read the label of anything you pick up, and you will be surprised how much sugar is in it.

2. Up your green vegetable intake
This is pretty straightforward, I can guarantee you aren't eating enough green vegetables, and since we are all adults here,  I don't have to go into why vegetables are good for you. Just eat them, lots of them!

3.  Drink more water
Once again, I can guarantee you aren't drinking enough water. Think about this. Dehydrate a muscle by only 3% and you cause about 10% loss of strength and an 8% loss of speed. This is huge! If you are dehydrated, your muscles aren't going to work properly, your body is going to to struggle to do exercise. If you are trying to workout when you are dehydrated, you are basically shooting yourself in the foot as you aren't going to be able to push yourself as hard as you should be able to.

4. Calorie counting
Losing weight is a basic mathematic equation. It's been proven over and over again, and it works, I've seen it hundreds of times. If you have more calories coming in then getting used, you are going to put on weight, it has to go somewhere. Fortunately it also works in reverse: if not enough calories are coming in to be used, fat gets burnt instead.


I've saved you the hard work of finding a calorie calculator, go to this site.
calculator.net/calorie-calculator.html
Punch your details in and find out how many calories you should be eating to be in a negative state. Meaning you're burning more then you are putting in. Think about this, if you really wanted to, you could lose two pounds a week, very easily this way, within a few weeks you could be down six or eight pounds. That's going to make a difference on how you look and feel!

If you feel like you can't do this on your own and you need some help, or you have any questions please email me info@jayquarmby.com
I'm always happy to help!
Jay Quarmby Lifestyle and Fitness Specialist jayquarmby.com

 

www.jayquarmby.com ; www.bunsofsteelbootcamp.com

 

 

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