Three Tips to Get in Shape for Spring Break

Every person, source, doctor, and magazine tells you different amounts for your caloric need. Because each of our bodies and lifestyles are unique, we all have different needs. Use the Harris Benedict Equation below to find out what your calorie needs are. (Please note, this equation does not consider lean body mass so for the very muscular it will under-estimate your calorie needs and for the obese it will over-estimate your calorie needs.)

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x heigh in inches) - (4.7 x age in years)
Men: BMR = 6 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Next, take your BMR results and multiply it by your activity level. (Warning: if you are NOT exercising right now but plan to, calculate your caloric need using the sedentary level of activity. Do not advance to the next level until you are habitually exercising at that level.)

Sedentary (little or no exercise): BMR x 1.2
Light activity (light exercise/ sports 1-3 days/week): BMR x 1.375
Moderate activity (moderate exercise/ sports 3-5 days/week): BMR x 1.55
Heavy activity (hard exercise/ sports 6-7 days/week): BMR x 1.725
Extra-heavy activity (very hard exercise/sports & physical job or 2x training): BMR x 1.9

Tip # 2: Time to hit the gym!
Before you can start to tone up, you need to burn fat that has accumulated during the winter months.
To do that you need to do 30-45 minutes of moderate cardio (as in, sweaty-I'm-going-to-look-good-in-that-bikini-cardio) 3-5x a week. If you get bored on the treadmill try biking, rollerblading, a dance class, or kickboxing class. The goal is to get your heart rate up for 20+ minutes.
Don't give up! Going to the gym when you've had a long day helps increase your energy, relieve stress, and sleep better.
Reminders: STRETCH! Don't overwork yourself; listen to your body. Try to take a day off in between sessions. Get enough sleep and drink lots of water. For additional cardio routines visit shape.com or fitnessmagazine.com.

Tip #3: Pump some iron!
Now after you have burned some fat, you can start to tone up. To get significant results you should strength train 2-3 days a week and do NOT work the same muscle group two days in a row, switch it up. Muscles should feel a little sore after and if you are not feeling it, add a little more weight or reps to your routine.
For example:
Day 1 - Do a 20 minute abdominal routine (crunches, reverse crunch, bicycle, plank, etc.)
Day 2 - DO three different types of lower body exercises (lunges, calf-raise, leg presses, etc.) ATTN Ladies: Squats will make your legs and butt bigger, so proceed with caution if you are trying to slim down.
Day 3 - To finish up your strength training, do four upper body exercises targeting your triceps, biceps, back, shoulder, and chest muscles. ATTN Gentlemen: to bulk up add more weights and do less reps.

In no time you will be looking hott in that bathing suit!