{"id":40601,"date":"2015-06-17T11:15:47","date_gmt":"2015-06-17T15:15:47","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=40601"},"modified":"2021-11-18T11:09:21","modified_gmt":"2021-11-18T16:09:21","slug":"shape-up-beach-body","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/shape-up-beach-body\/","title":{"rendered":"How Fast Can You Banish Bloat for Summer Season?"},"content":{"rendered":"
\"Summer
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

We\u2019ve all felt that familiar panic when pulling on a pair of slightly-too-small shorts while packing for next weekend\u2019s beach trip. Or been drawn in by the urgent desire to head to the gym for hours each day, in a last-ditch attempt to sculpt sexy swimsuit muscles. (Just one\u2026more\u2026plank<\/a>!) But how quickly can you really shed last-minute bloat \u2014 or pack on new muscle \u2014\u00a0without putting your health at risk?<\/p>\n

RELATED:<\/strong> Detoxing for Beach Season? Here\u2019s Your 5-Day Plan<\/a><\/p>\n

Before you put your workouts on turbo-drive, consider this advice from nutritionist Georgie Fear, R.D., and strength coach Holly Perkins, C.S.C.S., founder of Women’s Strength Nation<\/a>.<\/p>\n

How Quickly Can You De-Bloat?<\/strong><\/h3>\n

We won\u2019t kid you: Major weight loss is going to take a lot of time and effort. But if you\u2019re simply looking to shed a few pounds, or deflate your body after a few too many salty takeout orders, that\u2019s more doable. \u201cDe-bloating can be seen remarkably fast. Hormones, binge eating, and excessive salt intake<\/a> in sensitive individuals can all lead to considerable weight swings both up and down,\u201d says Fear, author of Lean Habits for Lifelong Weight Loss<\/em><\/a>.<\/p>\n

If you\u2019re trying to eliminate \u2018water weight,\u2019 clean eating<\/a> can produce faster results than you\u2019d imagine. \u201cAfter just one to three days of sound nutrition with whole foods, low intake of sugars<\/a> and alcohol, and plenty of fruits and vegetables, people can already look and feel less puffy and bloated,\u201d she says.<\/p>\n

“If you normally work out moderately for 40 minutes, your max increase will be a moderate workout for 60 minutes.”<\/p><\/blockquote>\n

RELATED: <\/strong>11 Delicious Green Smoothie Recipes<\/a><\/p>\n

However, if you have some body fat<\/a> to lose along with that water weight, you\u2019re going to need to be a bit more patient. \u201cI recommend most people aim to lose on average one-half to one pound a week,\u201d Fear says. Lose more than that \u2014 whether through extreme dieting<\/a>, incessant exercising, or both \u2014 and you not only risk feeling like crap. You may also up your odds of developing a sluggish metabolism<\/a>, losing muscle mass<\/a>, and putting back on any weight as soon as your \u201cmust be slim by\u201d date passes.<\/p>\n

Follow a slow-and-steady pace and, in 10 days to a couple of weeks, you should be able to notice a clear difference in your physique, according to Fear. You will feel slimmer and your clothes will fit looser. To lose one-half to one pound a week, one strategy is to aim to take in 500 less calories<\/a> than you burn every day, she says. (Everyone\u2019s caloric needs will be different, so consult with a doctor or nutritionist before starting a weight loss program.)<\/p>\n

RELATED:<\/strong> 5 Ways to Avoid the Portion Distortion That\u2019s Wrecking Your Diet<\/a><\/p>\n

To cut your calorie intake, focus on simple swaps<\/a>: Eat more fiber-rich veggies, choose water over calorie-packed soda, alcohol and juice, and definitely keep those deep-fried Oreos to a minimum, she says. To burn more calories, opt for high-intensity interval training<\/a> workouts, Perkins, author of Lift to Get Lean<\/em><\/a>, advises. While strength training is vital to burning fat over the long-term, when you\u2019re on a tight deadline, intense cardio<\/a> is optimal for torching calories.<\/p>\n

How much and how hard you work out should depend on how intensely you\u2019ve been exercising during the last several months. \u201cThe body can only tolerate a 20 percent increase in time and intensity per workout,\u201d Perkins says. \u201cThis is hard to quantify, but think of it this way: If you normally work out moderately for 40 minutes, your max increase will be a moderate workout for 60 minutes, or a hard workout for 40 minutes.\u201d You can’t go from regular workouts to crazy, intense, long workouts without risking damaged muscles, carb cravings, crankiness and potential overtraining<\/a>.<\/p>\n

RELATED:<\/strong> The 30-Second Trick That Might Stop Your Food Cravings<\/a>\u00a0<\/strong><\/p>\n

\"How
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

Looking to Tone Up, ASAP?<\/strong><\/h3>\n

If you\u2019re already at your ideal weight \u2014\u00a0but you\u2019ve skipped workouts left and right \u2014 you\u2019re going to need a good month to actually sculpt more muscles. \u201cIn the first four to six weeks of a brand-new strength-training program<\/a>, any improvement in strength is 100 percent due to neuromuscular adaptations,\u201d Perkins says. Your muscles become better able to communicate with your brain and fire when needed, but it isn\u2019t until after those first four to six weeks that a new strength-training program really starts to add <\/em>muscle to your physique.<\/p>\n

RELATED:<\/strong> Strength Training for Beginners: Reps, Sets and Weights<\/a><\/p>\n

\u201cThe only thing you can do is work hard, ensure proper recovery<\/a>, and wait out the days,\u201d Perkins says. To bounce back faster after each session, eat 30 to 40 grams of carbohydrates<\/a> immediately after your weight-lifting workouts, followed 10 minutes later by 20 to 30 grams of protein, she recommends. (Here\u2019s what 25 grams of protein<\/a> looks like.)<\/p>\n

\u201cIt takes hard work, time, and patience,\u201d Perkins says. So, when you do reach your fitness goals, stick with your routine. It\u2019ll make next spring so much easier<\/em>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Beach weather is just a few degrees away, and you\u2019ve put off getting into summer shape until, well\u2026now. Here\u2019s how to get rid of bloat, fast.<\/p>\n","protected":false},"author":57,"featured_media":40612,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,18],"tags":[41,289,104,90,341,343,285],"class_list":["post-40601","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-weight-loss","tag-diets","tag-exercise","tag-goals","tag-summer","tag-tax1living-well","tag-tax2exercise","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/40601","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/57"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=40601"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/40601\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/40612"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=40601"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=40601"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=40601"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}