Advice for this summer, by Xisco Serra

In this article you will find valuable tips to look your best in the coming season. You know which one it is, right? From the importance of having a plan to tips on nutrition, exercise and beauty care. We are here to help you! So, we leave you with the advice that Xisco Serra (Personal Tainer, Coach and Athlete Great I Am) has for you to start your preparation for summer today.

1 – Have a plan:
Plan ahead! Be clear about your objective and do not lose sight of it under any circumstances. If they let themselves be carried away by chance, failure will undoubtedly be what they will encounter.

2 – Be realistic:
Don't try to look like the an influencer fashion on Instagram. We are unique beings, and that makes us different from everyone else, so let's make the most of our potential and don't try to be something we're not. Objectivity is paramount in this case.

3 – Distribute your daily caloric intake:
4-5 meals throughout the day. Each of them must contain low glycemic index carbohydrates, lean proteins and a portion of essential fatty acids. An example of a perfect breakfast to get us in shape would be: ½ cup of oat flakes with coffee and an omelet of 3-6 egg whites and one yolk. If we have difficulty eating the omelet in the morning, we can replace it with 30-40g of protein. Remember to avoid excess carbohydrates at dinner, unless you train late.

4 – Avoid fast food:
(Of course!) and limit fruit intake to the first meals of the day and until training time. Instead, introduce more vegetables.

5 – Drink, drink and drink water:
It is the most powerful natural diuretic and is involved in many processes in the body. A minimum of 2 liters per day is essential if we want to stay fit and healthy at the same time.

6 – Daily training:
We need to train with weights at least 3 days a week and, depending on our level and schedule, we must create a comprehensive training plan in which we work the entire body, without exception.

7 – Cardiovascular activity:
Weight training stimulates our metabolism, increases the basal metabolic rate and, of course, promotes muscle tone, but cardiovascular activity also helps us burn all that fat that we need to lose so that our muscles are visible. Remember to work within the fat burning rate for a prolonged period (minimum sessions of 30 minutes) and it is not necessary to increase the pulse rate above this rate, as we enter the cardiovascular zone. Using a heart monitor in this case can be very useful.

8 – Supplementation:
Restricting calories can lead to some deficiencies, so adequate supplementation will resolve this deficiency and help with our recovery after a weight training and cardio session. A good multivitamin, vitamin C and B, amino acids before and after training, and protein shakes can be sufficient. A fat burner, in addition, can give us the extra boost we need after a tiring day at work, so we can go to the gym with more energy.

9 – Aesthetics:
If we do our homework in terms of nutritional plan and training, there are still details to improve, such as the aesthetics of our body: hair and tan, among others.

I hope I have provided some guidelines so you can decide to start now… don’t wait for next week, or “day 1”. Do this now and don't look for excuses or justifications for not being in top shape this summer.

XISCO SERRA
PERSONAL TRAINER & COACH

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