Tips for Toning

It’s late summer. Do you know where your swimsuit is?

Women’s work
Women focus far more attention on their lower bodies than men. Although it’s healthier to store fat on the thighs than on the abdomen, that’s small comfort in the unforgiving glare of a changing room. With the resurgence of halter tops, there’s also a heightened focus on toned arms. And, of course, everyone wants that perfect six-pack (abs, not beer.)

So, here’s a list of tips for the ladies:

Don’t fear weights. If you want results this season, hit the weight room. While cardiovascular exercise is a necessary component of any fitness program, strength training separates the wo-men from the mice. For that toned look, weight train at least twice a week, hitting every major muscle group.
Watch your heart rate. Ever wonder why all those step classes don’t seem to be working? Many aerobics classes kick your heart rate above the fat-burning range. This is great for your heart, but it won’t help you eliminate cellulite. Invest in a heart rate monitor to insure that you stay in your optimal zone.
Steer clear of carbs. Pasta, rice, and potatoes are thinly veiled gut busters; carbs affect your body in the same way that sugar does. Your blood glucose levels skyrocket, and get stored as fat rather than burned as fuel. So load up on fruits, veggies, lean protein sources, and unsaturated fats such as flax seed oil.
Stick to a program. Sign up for an exercise program
The infamous sweet tooth. The feminine desire for anything and everything chocolate is the subject of numerous jokes, books, and greeting cards. If you crave sugar and sweets, it’s because you’ve developed an addiction to them. Try weaning yourself slowly; it sounds like Mission Impossible, but after a few weeks, that candy bar won’t sound as appealing. And if your blood sugar level is more balanced, you’ll probably have more energy and fewer mood swings.

Man-ual labor
Although most men would rather be caught dead than examining themselves in a mirror, they are not immune to a bout of the summertime blues. While legs are rarely an issue, arms, abs, back, and chest are. And although men don’t have weight-lifting phobia, there are other issues:

Weights alone do not make a man. One of my male friends was a runner-up for Mr. Universe, but can’t climb a flight of stairs without gasping. Strength training will help you to develop gorgeous muscles, but cardiovascular exercise burns fat to show them off. Not that you have to don a pair of tights for Tae-Bo—running, cycling, swimming, and many other outdoors activities do the trick.
Balance it out. You want rippling pecs, stunning biceps, and rock-hard abs. But make sure you don’t play favorites. Your upper/lower back and triceps also deserve attention. Aim for equal levels of strength in opposing muscle groups.
Do you moo? Mom was right; you are what you eat. So if burgers and ribs comprise a major portion of your diet, chances are you look like a cow. Go for lean protein sources, like chicken, turkey, or fish. Top those off with plenty of fruits and veggies, and you’ll resemble Marky Mark, not Porky Pig.
Take it up a notch. If you’ve been following the same weight training routine since high school, it’s time to drag yourself into the new millennium. Your body adapts to repetition, so if you want to progress, vary your program.
Buddy up. If lifting has become a meditative exercise for you, there’s something wrong: It’s strength training, not tai chi. Add some more weight to those racks, and find a lifting buddy to spot you. You’ll push yourself harder if you have help.

Endless summer
It’s not too late. Pick a program and stick to it, there may be a heat wave this fall when you can show off the new you. And remember, it’s always summer somewhere; keep up the good work through all four seasons, and next year you’ll be ahead of the game.