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Dr. Phoenyx AustinBikini season is here! Excited? I sure am!

As much as I do love wintertime (and all the celebration it brings), I still have to admit that I sure did let out a “Hallelujah!” when the last bit of chilly weather finally left the east coast. That said, I know there are some of you feeling a bit apprehensive about swimsuit season because you’ve put on a few pounds during winter hibernation. But don’t freak out and let your insecurity get the best of you! I’ve got some good news: You still have enough time to get things right and tight before the end of summer. And trust me, you’d be amazed how quickly you can transform your body when you have a great coach (ME!) and the right game plan.

Hate feeling self-conscious when you’re poolside? Ready to strip down to your swimwear and feel totally confident? If you answered YES, then I’m here to help you reach your goal! Get committed, follow my advice below (To. The. Letter!), and I promise you’ll be well on your way to looking, and most importantly, feeling HOT in your fly swimwear. Now let’s get down to business and review my 5 tips to get yourself swimsuit ready:

1.     Strength train

If you want to get swimsuit ready in the fastest time possible, this is a must. You’ll want to perform full-body strength training at least three times a week, and as far as specific exercises, skip isolation exercises (like dumbbell curls), and instead perform compound exercises that use many muscle groups at once− such as squats, pushups,  pull-ups, rows, and lunges. Overall, compound exercises will be more efficient at maximizing calorie burn during your workout, will help boost metabolism up to 48 hours after your workout, and will help you develop lean, toned muscles that look sexy in your swimwear.

Learn about BodyELITE, my advanced supplement specially formulated to boost metabolism and enhance physical/mental performance

2.     Streamline your cardio sessions

People oftentimes complain that they don’t have enough time to exercise. At the same time, however, when they finally do make it to gym, instead of getting in a good sweat, these same people will jump on a cardio machine like the treadmill or elliptical, put it on the lowest intensity and cruise along while reading a magazine and talking on their cell phones. Guys, this is not the way you want to go about things during Swimsuit Season Crunch Time. So first and foremost, you want to start limiting your cardio sessions to 60 minutes or less. Next, you want to maximize those 60 minutes by choosing workouts that provide the most calorie burn for your buck. And hands down, one of the best workouts for this is High Intensity Interval Training (HIIT) because it’ll really blast your heart rate and burn more calories in less time than your traditional steady-state cardio session.

Fit Tip:Fasted cardio is a very efficient way to tap into fat stores and rev your metabolism. To learn more about fasted cardio, check out my video.

3.     Drink ample water

Skimping on water can reduce the effectiveness of your workouts because even mild dehydration can negatively affect exercise performance and fat-burning potential. And here’s another reason to drink ample water: Dehydration can lead to bloating due to the body’s natural compensatory mechanism of holding onto water when you don’t drink enough of it. So in essence, the best way to rid yourself of excess water weight is to drink more water. As far as how much, The Institute of Medicine recommends a fluid intake of 91 ounces for women, and 125 ounces (or approximately 1 gallon) for men.

4.     Cut back on processed carbohydrates

Processed carbs like breads, pastas, bagels, cookies, and crackers are typically loaded with sugar, as well as sodium and other preservatives that can contribute to blood sugar spikes, weight gain and bloating. So cut back on processed carbs, and up your intake of fresh veggies, lean protein, and consider healthy meal replacements like protein shakes and protein bars. Also, for those of you curious about fruit, yes fruit is obviously healthier than processed carbs, but you still want to be mindful of your fruit intake because fruit does contain natural sugar that can make you gain weight.

Discover common exercise myths and nutrition mistakes that sabotage your fitness journey. Lose fat faster, boost metabolism, and get the body you want NOW with my book, And That’s Why You’re Fat: Health & Fitness Mistakes to Stop Making (Vol. 1)

5.     Put alcohol on ice

Point black, alcohol is filled with empty calories that can sabotage your weight-loss efforts. Alcohol releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth. Moreover, alcohol is processed differently than most other beverages, and as soon as you have a drink, your body eats up all the glycogen (stored glucose) in your liver, makes you hungry, and reduces your inhibitions, so you’ll be more likely to dive into that huge stack of nachos or basket of fried chicken wings at Happy Hour. Bottom line: If you’re serious about getting swimsuit ready, it’s best to put alcohol aside until you’re in maintenance mode. And if you absolutely can’t fathom giving up alcohol for the next couple months, try cutting back to two or three drinks a week max. Also, when you do have a drink, just say no to sugary mixed concoctions and instead choose wine or stick with clear alcohol like vodka or tequila.

Any GET FIT Swimsuit tips you’d like to share?  Tweet me and share in the Comments! – Doc

Enjoyed this post? Be sure to like and share with a friend!

Dr. Phoenyx Austin is a physician, fitness expert, creator of advanced nutritional supplements BeautyElite & BodyElite and the #1 bestselling author of If You Love It, It Will Grow, And That’s Why You’re Fat: Health & Fitness Mistakes to Stop Making. Dr. Phoenyx’s passion is fitness and her goal is to help others achieve their best bodies. For tons more fitness tips and inspiration, check out her website.

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How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

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Credit: Possible Pat

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IS MEAL PREPPING RIGHT FOR YOU ? I’m a firm believer in always staying prepared…

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IS MEAL PREPPING RIGHT FOR YOU ? 🍱
I’m a firm believer in always staying prepared ! Why ? Because if I’m hungry I won’t end up eating fast food or something I know I shouldn’t be having. My suggestion is prepare your food for 2 Days that way it stays fresh 👍🏻 consistency is key and if you want to reach your goals, it’s going to take disciple.

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Mike Rashid on Morning Routine

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Sharing some of my morning routine…

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