I’ve been involved with fitness and exercising since my teens. I took it seriously enough to become an  IFBB national bodybuilding champion and a personal trainer. I even organized and produced a bodybuilding contest and judged a couple of other ones.

Even though I’m no longer involved with the sport or certified as a personal trainer,  I’m always researching, reading and investigating. Through the years I’ve contacted several fitness experts in search of answers. I must confessed that I’ve harassed  a few of them to the extend of annihilating any possible further communication. I’ve had literally worked them up to failure.

For all these reasons I can’t help to throw in my two cents here and there when I hear people getting all anxious about the summer approaching and the “need” to get in shape.

If you are one of those running against the clock to reach your ideal beach body shape, let this be a lesson to you: Start getting ready NOW for NEXT summer. Unless you’re an ex athlete, naturally lean, or extraordinary genetically gifted, it will take you at least a solid year to create the foundation of that dream body.

Don’t get me wrong. I do believe in short terms goals. Four, six, and ten weeks programs are a great way to get started, get motivated and staying on track of your fitness goals. Some people even do make wonderful transformations in a short time. Yet, most of them get back to the old ways afterwards because of lack of CONSISTENCY. This is due to following a short term program that by nature is too intense to keep up with all year round.

I’ll give you a simple workout routine that you can put into practice for a whole year and more. It is simple, yes, but it works. It is not fancy, but it yields results. This proposed model has been mostly popularized by the fitness master: Mr. Clarence Bass. I strongly recommend to anyone who really wants to make fitness a life endeavor to regularly read his monthly articles. Mr. Bass is a very serious person who really means business when it comes to fitness. ( I know, I made a rhyme. Big deal.) Later on  I’ll write more about him.

The beauty of this routine is that is not a killer, but if you are CONSISTENT, which is the key to really get and staying in shape, you’ll see changes. Always remember this if you ever get discourage thinking that you’re not seeing changes quick enough: Your body has no other alternative but to give in to your demands. The changes will come. Trust me. As long as you’re consistent.

Without further ado, here’s the plan…

 Year Round Workout Routine

Once a week: Weight training. Whole body. One exercise per body part. One or two sets per exercise. Six to ten reps per set. Take each set close to failure. Always perform one or two light warm up sets before the real ones. You can perform them with a barbell or dumbbells, whatever fits your fitness level and body comfort. Pace yourself between sets.

Perform these exercises in this order: Calves Raises, Squats, Crunches, Barbell Row, Bench Press, Shoulder Press, Triceps Extension, Barbell Curls, Reverse Barbell Curls.

A shorter version would be: Squats, Deadlifts, Bench Press. Three sets each for 10, 8 & 6 reps. That’s it.

Once a week: Interval Sprinting: Start by walking as a warm up, then stretch a bit, after that, sprint short distances as fast as you can, rest, walk, and sprint again. Do this for about 15-20 minutes. Play by ear. Don’t exaggerate. Don’t kill yourself. Just truly enjoy running just for the heck of it. Finish walking, stretch a bit. Go home.

Five days a week: Walk for 30 minutes every day. Easy does it. Just cruise. Wear your iPod if you’re by yourself or better yet invite your spouse, kids, the whole family, a friend, your mom, whoever… make it a social activity and take advantage of it by reconnecting with neighbors or any other meaningful person in your life.

Nutrition: Again, simple: No junk food, sugar or simple carbs. Be moderate on your alcohol consumption. Six packs are made in the kitchen not in the gym. Water: from 2-4 liters a day. Eat when you’re hungry, like every 3-4 hours. Enough to satisfy your hunger. Don’t pig out. Keep your diet clean. Here’s a good book for you: The Eat Clean Diet by Tosca Reno.

About supplements: By experience I can tell you that the only thing most supplements do is supplementing the income of the one who sells them. Some of them do work in terms of delivering a temporary altered state of body tone. Once you stop, the illusion is gone. You'll have to become an addict if you want to keep looking that pumped up all year round. Is your call. To be on the safe side: Save your money.

What about cravings? Well, Oscar Wilde said once “The best way of getting rid of a temptation is by yielding”. If you’ve been consistently working out and eating clean for at least a solid month, you've earned your badge that says "Give In". Be mindful of not making it a habit, I mean, you’re serious about changing, right? Some people dedicate a day or two to just let go. If your self-control is that good, congratulations. If you know you’ll end up eating junk food five days a week and dedicating the weekend to clean eating, then don’t even start. Stay clear from it. Don’t cheat yourself. 

Fitness magazines are filled with fancy routines and flashy colorful articles full of sky high promises. They do what they are supposed to do: sell the magazine which in turn promotes the supplements and exercises gadgets, which in turn sell more magazines. Once more: Save your money. It doesn’t take a lot to get in shape: Eat clean, exercise and be consistent.

I know you’ll thank me… next year.

P.S.

Of course, these are all general recommendations and there are a multitude of variables when it comes to nutrition, supplements and exercises. Each person is different and has his/her own needs. So, if you have any questions feel free to drop a line. I’ll try my best to answer or lead you to the best source I know. Like my friend Boyer Coe says “I don’t charge for my opinion.” Now, be aware that that’s all you’re getting: my opinion.

For everything in life that interest you, keep on reading, asking, learning and most importantly, applying.

(Warning: Consult your physician before engaging in any type of physical activities or nutrition advice here suggested. Please understand that applying the abovementioned recommendations is something you do at your own risk.)