Dan's Papers - April 25, 2008 - The Y-Factor with Christian McLean

Memorial Day Weekend is a month away - just thought you should know that. Actually, that's not all; I thought I'd also remind you that you've got four weeks to abandon that silly putty physique and get your beach body back. Everyone always talks about working on their beach muscles, but in all honestly, you need more than just curls, crunches and pushups to be fit.

Like any wellness plan - notice I didn't say diet - you've got to take a good look at yourself, outside and in. Health doesn't come from only pumping iron or drowning in weight-loss shakes - it is a total reconfiguration of your eating habits and exercise routine. Before you go any further, pour yourself a large glass of water and drink it down. Get used to this practice because you should start consuming a lot of water. A daily minimum calls for eight 8 oz. glasses a day, but if you're going to be sweating (and you will be) you'll need a lot more. Try to drink at least 3/4 of a gallon a day. It sounds like a lot, but you'll feel better and fuller, your muscles will work at a higher rate, and there's less chance of getting headaches. First thing you do in the morning, pour yourself a large glass of water - try to drink two if you can - then go about your normal daily routine.

As for eating, cut out the crap, count the calories and control the portions. I know Lent is long over, but give up the candy, deep fried food, and massive portions of pasta. Fill up on low-density foods, like salad, fruits and vegetables, before you eat your main course. Think before you eat and keep a diary of what you have consumed. If you have to write it down, you'll think twice about eating it.

Calories are important because they are the fuel that keeps your body going. Starving yourself cuts out the calories and therefore cuts out all your energy. The trick is to consume the proper amount of calories to give you enough fuel to get you through the day. For example, I am supposed to consume 2,000 calories a day to maintain my weight. If I want to lose weight, then I need to either consume less calories or burn more (or both). Introducing a cardiovascular routine is the easiest way to increase the amount of calories you use on a daily basis. If I consume 2,000 calories and burn 300 using the elliptical machine, my body will search for calories elsewhere in the body. That elsewhere happens to be fat cells. If you stick to this over time, the body consistently loses 300 calories of fat a day, which means a slimmer, trimmer you. Cardio exercise (walking, running, elliptical, biking, swimming, jazzercise) also helps to tone your body, but for a more pronounced muscular look you're gonna have to hit the weights. For those looking to impress the ladies, arms, chest and stomach muscles are always on the top of the list of what to work on and while those do need attention, don't neglect the complementary muscles on your body - in other words, your upper and lower back, shoulders and legs.

According to Steve Zim trainer and author of 6 Weeks to a Hollywood Body the trick to getting ripped in no time is drop sets. Find a weight that you can do six flawless repetitions of and then once your form begins to waver, lower the weight by five to ten pounds until you reach a weight of which you can do 20 repetitions. If you choose to use free weights, use a spotter because by the end of each set your muscles are going to be shot. If you'd prefer longer, leaner muscles, yoga is a great way to strengthen the body and get your spiritual side in balance before the hectic nature of summer starts throwing everything out of whack.

That's it in a nutshell. So, pry your body off the couch, rousing it from winter hibernation and get the blood pumping. You should really take care of your body all year round, but if you've been slacking a little, now's the chance for a jumpstart. Drink your water, take your vitamins, eat plenty of fruits and veggies, and get going. It's time you step out of that shadow of your former self and step into the sunlight.