SUMMER PREP & WORKOUT TIPS

Written by: Nicholas Dadario
Photographed By: Jason T. Jaskot
Make -up by: Jessica Pagan for Artist Makeup Academy
Wardrobe: Oryx, Tani Underwear, Jed North
Photographed at CKO Kickboxing, Hoboken NJ

Summer is approaching, sun tanning and bathing suits are right around the corner, and it is time to start preparing to look good and feel good at those fun gatherings with family and friends. Ignore generic diets online that are too extreme, and focus on incorporating these 5 general health tips to shred up quickly, while doing your body a favor!

1 WHOLE FOOD SOURCES

Cut processed sugars out and add whole foods to provide nutrient-dense foods that are better used by your body and keep you fuller than processed alternatives. At breakfast, try whole grain oats with added blueberries and whole eggs instead of a greasy breakfast sandwich. This is a great way to keep burning fat throughout the day from the oats, while sweetening up your meal with antioxidant rich berries.

2 CHOOSE LEAN PROTEIN SOURCES

Incorporate lean meat, poultry, and fish for your protein sources instead of fried alternatives! At your local grocery market, look for sirloins, grilled chicken breasts, and white fish/salmon. These foods are not only a great way to fill you up, but will also keep your health vitals in check like lower cholesterol levels. When preparing your meals, use a limited amount of olive oil, or none at all; and sugar-free seasonings to keep calories low

3 ADD HIT CARDIO

Add High Intensity Training “HIT” cardio into the end of your workouts as a quick way to melt fat and boost overall strength and speed. Start by adding this into your regimen 2-3 days a week at the end of a workout or in the morning before eating. This workout consists of short-intense intervals followed by less intense training. A simple example would be running full speed for one minute on the treadmill followed by two minutes lightly jogging.

4 COMPOUND TRAINING

Always try to incorporate at least one compound movement per training session and group, trying at least two body parts per training session. Compound movements consist of: bench press, deadlift, and squat. These exercises, along with the grouping of muscles, allows for more calories to be burned and increased muscle growth due to more muscle stimulation. A simple workout regimen is: Chest and Back, Quads and Hamstrings, Shoulders and Arms, repeat.

5 WATER IS KING

Some key times to drink about 8 oz water that people forget about are: right when you wake up, before a meal and during a meal, while training, and before bed. Water is vital for lubricating joints, aiding oxygen and nutrient transport, boosting skin health, and many more benefits! One – two gallons of water should be consumed daily.

Follow these 5 general health tips daily/weekly to shred up quickly for summer. Noticeable changes will happen quickly along with feeling better overall right upon waking up and getting out of bed.

Alternating dumbbell curls. Choose a comfortable weight and perform 4 sets of 10-15 reps per arm. It is best to squeeze at the top of the rep, then release the weight slowly.

Incline dumbbell press. Find a difficult weight and perform 4 sets of 6-8 reps. It is important to keep your elbows in on this exercise to focus on chest and tricep activation.

Single arm dumbbell rows. Perform 4 sets of 10-15 reps per arm. Grab the weight rack with one arm to balance yourself while rowing the other in a “hand-to-pocket” motion.

Chest cable flies. Perform 4 sets of 15-20 reps. It is best to bend your elbows on this exercise so that when stretching and contracting, you focus on chest and not shoulder activation.

Seated lat pulldowns. Perform 4 sets of 10-15 reps. Keeping your hands wide will focus on your overall lat muscle. Focus on pulling the bar to the top of your chest using your elbows, only slightly leaning back.

Nicholas Dadario is a 21 year old natural bodybuilder and college student at Binghamton University, studying integrative neuroscience. He has done microbiology research for two years and is currently doing medical research involving proper hemorrhagic bleeding control; this project is an initiative to prepare for mass casualty events.