Take a splash of exercise, diet to get swimsuit ready
This is the summer you stop hiding behind oversized T-shirts and body-camouflaging sarongs. This is the summer you buy a two-piece swimsuit and wear it without apology. This is the summer you exude confidence due to your trim waistline, sleek thighs and firm arms.
Your quest to work that kind of magic in such a short amount of time can be assisted by Jackson exercise physiologist Vanessa Salloum, who helps clients ranging from early teens to the golden years whittle their physiques through a combination of sensible diet and rigorous exercise.
Salloum's plan, designed through years of studying the diet and exercise habits of hundreds of men, women and teens, utilizes a sensible diet plan along with unique moves to simultaneously nourish, strengthen and stretch the entire body.
Salloum tells clients at the Courthouse Racquetball and Fitness Club in Jackson, where she is assistant fitness director, that if you want to increase your metabolism, which helps stimulate weight loss, you can't do it with exercise alone; diet plays a major part in the process.
"So many people are faithful when it comes to their exercise routine, and even step it up a notch when they decide to lose weight, usually about this time of year as summer approaches," Salloum said. "But it is easy to tell which ones are not following a healthy diet; their weight does not change, and in some cases even increases over time."
Salloum said people begin to get serious about their diet and exercise regime when daylight savings time begins and the days are longer, signaling the advent of summer, or in more frightening terms: swimsuit season.
"Just about everyone decides to put their 'maintenance plan' into high gear when it's time to start wearing shorts, lighter clothing and bathing suits," Salloum says. "Every year about this time, I see increased interest among my clients who may have been working out all year, but have decided to lose a few more pounds or at least tone up. And, there are those who have not been as disciplined, and they are in more of a panic mode about achieving their goals before summer arrives."
Salloum offers some "Do's and Don'ts" for those desiring to become more fit this summer:
• Do take a rest day while exercising. "If you exercise seven days a week, you are not allowing time for your body to rest and rebuild," Salloum said. "Instead, plan for 45 minutes to one hour of exercise per day, no more than five or six days a week. Make sure to mix cardiovascular exercise with some strength training."
• Do not try to work off the exact number of calories taken in. "Many people become obsessed with undergoing workouts that burn off the number they have or plan to take in. This type of thinking not only takes the enjoyment out of workouts, but can lead to serious injury."
• Do hire a personal trainer who is just that - "trained" in his or her field. "Hiring someone who is not properly trained or certified in exercise physiology can also lead to injuries," Salloum said. "At the very least, you will not receive the proper information and training that you need."
• Don't rely on exercise or diet alone to achieve the best results. "It takes a combination of proper diet and adequate exercise to obtain the optimal level of fitness most people desire," Salloum said. "Dieting without exercising will not provide long-lasting results and vice versa."
• Do tell your trainer if you feel he or she is pushing you too hard. "While it's great to rely on the advice of a professional, only you know your limits and when something harmful is happening to your body. Once you are injured, your ability to exercise is hampered and can even be ended. It is best to be honest and let your trainer know your limits," Salloum said.
• Don't drink excessive amounts of fruit juices, sports beverages, sweet tea or caffeine. "Many juice drinks are loaded with extra sugar," Salloum said, "and some of the sports drinks contain more than the recommended amount. Instead, stay hydrated with water and eat fruit, which will provide the nutrients you need without the extra sugar found in juice."
• Don't eliminate important food groups from your diet. "Many people think the low carb diet or one that contains just fruits and vegetables is the way to go, but it's really not healthy," Salloum said. "You need a balanced diet that includes protein and the right amount of the 'good fats.' "
She suggests focusing on protein-rich grains, or natural foods that "come from the ground," such as fresh vegetables and grains. She also promotes dairy products such as low-fat yogurt and milk products to get the necessary protein without overloading on fat.
If looking good in a swimsuit is not a motivating factor, Salloum is quick to mention the health benefits of a regimented diet and exercise plan.
"There are so many diseases that are thought to be connected to diet and exercise habits, including diabetes, breast cancer, heart disease, Alzheimer's ... the list goes on," Salloum said.
"The fact that we can now control or in some cases, prevent a disease by the food choices we make and the amount of exercise we perform is truly valuable information that we should all utilize."
