Shape up for swimsuit season

By Julie Luther

Now is the time of year when you may be looking in the mirror and wondering how in the world you are going to put on a bathing suit.

During the winter months, we have a tendency to cover up our bodies and when spring comes ... ouch.

There are several factors that are to blame — age and stress to name a few — but don’t despair.

Here are some solutions.

Step 1: Burn, baby, burn

As you get older, you need to exercise more to get the same result that you obtained when you were younger.

Sorry about that.

You can embrace it or you can moan about it.

I say embrace it. Begin adding 10 more minutes of cardio each day, slowly and progressively, until you are performing 45-75 minutes, five days a week.

Step 2: Pump you up

Our metabolism is affected by how much muscle we have. The more muscle, the higher the metabolism.

But aging robs the body of muscle, so strength training is needed to retain it.

Step 3: Waiting to inhale

Pay attention to your food intake.

To lose pounds, your intake should be between 1,500 and 1,800 calories a day.

On days that you don’t exercise, reduce your consumption by 300 calories.

Eat a variety of foods and strive to consume 60 grams of protein a day, 20 grams of fiber and between 30 and 60 grams of fat.

Step 4: Sit up straight

Practice good posture.

Take a very deep breath. This will lift up your chest. Now as you exhale, continue to hold yourself up.

This requires your abdominal muscles to work, will enhance your posture and reduce the "pooch" in your abdominal area.

Step 5: Crunch time

Perform 10 minutes of abdominal and core exercises a day.

Hire a good trainer to teach you a variety of movements or take some specialty classes that stress the ab and core.

Step 6: Stressed out?

Practice skills that will help you let go of stress.

Yoga, deep breathing, tai chi or just talking about your day with a friend are all great techniques.

I know this looks like a ton of stuff to do, but don’t worry.

Systematically work these into your life and you will look fabulous this summer.