As the weather warms and the promise of summer draws near, many of us feel the urge to ramp up our exercise routines, viewing the warmest season as a sort of deadline for change. But instead of viewing the spring thaw as a race against the clock, why not take a different approach — perhaps leaning into this season’s natural momentum?
Spring is a time of renewal and rising energy; it’s the ideal time to establish lasting habits that build the strength and stamina we need to enter summer feeling capable, strong, and resilient.
If you’re ready to focus your exercise habits on preparing your body to feel strong and vibrant for summer, look to these tips from Dynamic Personal Trainers at Life Time.
1. Make strength training a primary exercise modality.
If your goal is body-composition change, the best way to build muscle and improve your metabolic health is by strength training, says Jay Kelmer, CPT, CSCS, assistant Dynamic Personal Training leader at Life Time King of Prussia in Wayne, Pa. “Increasing muscle tissue will not only help you look leaner and more toned, but it will also help drive your total daily caloric expenditure.
“If you make efforts to lose weight without also prioritizing building muscle, then it’s likely you’ll lose it from both muscle and fat, which often doesn’t result in the appearance people desire,” Kelmer continues. “And more importantly, it keeps you from the many health-protective benefits of muscle. Regular strength training helps prevent that. Your lifts should feel challenging so that your body gets the signal that it needs to adapt.” (Learn more: “Why Strength Training Can Be One of the Fastest Ways to Get Results.”)
2. Aim to achieve sufficient daily protein targets.
Hitting your daily protein goals is crucial for results, says Kelmer. Experts recommend consuming one gram of protein per pound of your ideal body weight each day.
“Protein helps keep you full, helps you burn more calories, and supports your muscle tissue growth,” says Kelmer. “Focus on getting the majority of your intake through whole-foods sources, boosting that as needed with a high-quality protein powder, which is a daily staple for many of us to make hitting that target a bit easier. My go-to post-workout option is LTH Flex Whey Protein Isolate. LTH Build Whey+ All-in-One protein is also a great option.”
3. Enlist the guidance and support of a trainer — or consider following a set program.
For many, it can be challenging to stay accountable to a training plan on your own, especially when you’re trying to establish new habits or if you’re seeking a specific change. That’s when it can be especially helpful to work with an expert who can formulate the plan to get you there.
“Following a plan or program that’s tailored toward your specific goals can maximize your time and results,” says Mike Hamilton, CPT, Dynamic Personal Trainer at Life Time Woodbridge in Vaughan, Ontario. (Learn more: “One Secret to Sustainable Fitness Success.”)
“Because spring is such a popular time for people to seek transformation, it’s also when we offer the 60XT Challenge at Life Time, which is a training program any member can follow for 60 days that elicits remarkable results for individuals,” Hamilton adds. “This is a great, low-barrier option for people to have a plan to follow with the motivation of a community behind them. You start March 30 and are ready to go by June.” (Learn more: “All About the 60XT Challenge.”)
4. Schedule movement sessions into your calendar.
“Add your workouts to your calendar and prioritize them like they’re the most important meetings of the week,” advises Kelmer. If your workouts don’t have an intentional place in your schedule, it’s too easy to deprioritize them or feel like you don’t have the time when your days get busy.
“Partnering with a Dynamic Personal Trainer and having those sessions on your schedule offers added incentive to keep your commitments,” says Kelmer. “But schedule your weekly training sessions regardless of whether you’re meeting with a coach or not. This will help build the habit into your life and create less resistance to getting it done.”
5. End your strength sessions with low-intensity cardio.
Hamilton advises capping off your strength sessions with some cardio work. “Understanding how your body burns fuel to optimize your body composition and overall health and fitness can help you gauge how to approach your cardio workouts for the best results,” he explains. “However, in general, typically we use glycogen stores as energy for the first 40 to 60 minutes of exercise, then switch over to burning body fat if we’re moving at a lower intensity. If you’re moving at a high intensity, you can pull proteins from your muscles as energy.
“To work smarter, not harder at burning body fat,” he continues, “I advise clients to spend 30 minutes on low-intensity cardio directly following their strength work. For example, perform a brisk walk for three minutes; lightly jog for two minutes; jog for one minute; and repeat for five rounds.” (If you want more personalized data on the types of fuel your body burns and in what heart-rate zones, book an Active Metabolic Assessment.)
6. Include foods designed to feed your gut.
Aim to consume plenty of foods that are good sources of digestive enzymes and probiotics, such as tropical fruits and fermented foods, for their benefits to your microbiome, suggests Kelmer. “Your gut health dictates a lot of what your body is able to do,” he says. “The health of your gut influences your daily energy levels, mental clarity, digestion and utilization of nutrients, metabolic function, and more.” (Learn more: “7 Tips to Build Your Gut Health and Enhance Athletic Performance.”)
7. Get outside for sunlight and movement.
“As the weather starts to warm up and daylight increases, take advantage and go outside to soak in some sunlight,” says Kelmer. “Sunlight is a great source of vitamin D, which many of us are deficient in. [This nutrient] affects our energy levels, among many other functions.
“Sunlight is great for your mental health too. Your mindset can greatly impact your success,” he continues. “Go for a walk out in nature with the sun beaming down on you and feel the boost in your mood. Plus, the additional steps per day will only add to your total calorie burn.”
