As we head into summer, many of us start thinking about how to look and feel our best. As a board-certified internal medicine physician I get this question a lot from my patients so I’ve decided to share with you my key insights on how to make the most impact on your physical appearance.
The power of cardio: Cardiovascular exercise is essential for improving heart health, boosting metabolism, aiding in weight loss, and increasing overall energy levels. Summer is the perfect season to enjoy outdoor activities like running, swimming, and biking. Aim for at least 20 minutes of moderate-intensity exercise daily or 10 minutes of high-intensity exercise to reap these benefits.
Combine cardio with weightlifting – even bodyweight exercises. Complement your cardio routine with weightlifting or bodyweight exercises. This combination helps build muscle, increase metabolism, and enhance overall strength. Incorporate exercises such as push-ups, squats, and resistance band workouts 2-3 times a week.
Nutrition and hydration are key here especially intermittent fasting and caloric intake.
Drop your calories and dive into intermittent fasting. Fasting for 12-16 hours, three times a week, can be beneficial. Focus on eating plenty of protein and vegetables while cutting down on carbs, or at least eating them last to slow down glucose spikes.
But remember staying hydrated is crucial, especially during the hot summer months. Aim to drink at least eight glasses of water a day to keep your body functioning optimally.
For those who are strength training, adequate protein intake is a must. Aim for 70 to 80 grams of protein daily, which I know can be challenging to achieve through food alone. I really like supplementing with one or two protein shakes a day, preferably plant-based. For those that prefer milk based – I love Fairlife protein shakes, which are triple-filtered and suitable for those who are lactose intolerant.
Sleep, recovery and stress management are the foundation.
Getting the right amount of sleep is fundamental for recovery, muscle growth, and overall health. I usually aim for 7-9 hours of quality sleep each night to ensure my body has the time it needs to recover and rejuvenate. The equilibrium between mind and body is essential, hence managing stress is crucial for overall well-being and can positively affect your physical appearance. I am a big believer in mindfulness, meditation, and regular exercise to help reduce stress levels.
Lastly, I want to emphasize that while looking good is important, feeling good on the inside makes a huge difference in our appearance.
Get started on this routine now to see a difference by the time you hit the beach in a few weeks.
