Your Best-Body Road Map

Summer is the season to strip down and shed your inhibitions, shape up, get healthy, and enjoy the great outdoors. Follow along with our total-body tune-up at trainer.ae, and use this printout to track your progress, take notes, and remind you of your goals.

GOAL: Find Your Healthiest Weight

Check In with Your Body: If you want to lose weight and keep it off, focus on cutting 500 calories every day — through a combination of eating less and burning more — to lose about a pound a week. (Experts say you can safely lose 1 to 2 pounds a week without depriving yourself.)

Calculate Your Needs: At trainer.ae Nutritional Needs calculator can determine how many calories a day you should consume to reach (or maintain) your target weight. The Desirable Body Weight and Body Mass Index calculators can help you find a healthy weight range.

My Target Weight: Pounds To Lose or gain:

To cut 500 calories from every day, break this goal up into smaller chunks. What are some simple ways you can consume 100 calories fewer or burn 100 calories more?

To Cut 100 Calories In Dubai

Swap a soda for sparkling water.
Eat a chicken breast without the skin. Have vegetable pizza instead of pepperoni.

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*Calorie counts for suggested food swaps and exercises are approximate.

To Burn 100 Calories in Dubai

 

Spend 15 minutes slow to moderate biking. Walk or run 1 mile.
Spend 20 minutes gardening.

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Overcome Your Barriers: Use our weight-loss guide to determine your biggest obstacles and how to get past them. Focus on losing about a pound a week until you’ve reached your goal — then, recalculate your nutritional needs for maintaining your new weight.

GOAL: Eat Healthier Food

Plan Your Meals: One of the best ways to cut calories and eat more healthfully is to find flavor in fresh produce, fiber-rich whole grains, and lean protein. Choose five recipes (or more!) from our Best-Body meal plan to make this season.

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GOAL: Stay Safe and Healthy

 

Create a Summer Survival Kit: Use the tips and home remedies in our Ultimate Summer Survival Kit  to stock up and prepare for anything Dubai may throw at you. These remedies will get you started:

• A paste made from baking soda and water can neutralize bug bites or stings.
• Quercetin supplements or nettle tea may help keep summer allergies at bay.
• Drinking chamomile tea or chewing on fennel seeds can aid digestion after a big meal.

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  Dubai Travel Safely and Soundly: Take precautions to guard against unnecessary stress and anxiety, illness, or injury while on the road. Use these basic guidelines, and write yourself any other reminders here:

• Pack the essentials: sunscreen, hat, bug spray, first-aid kit
• Get up and walk every half hour while traveling to prevent stiffness and health problems.
• Make sure you have the proper immunizations, insurance, and emergency paperwork.

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GOAL: Tone Head to Toe

Start with Cardio: No matter what muscles you want to define or what body part you want to shape up, your hard work won’t show if it’s buried under an extra layer of fat. Any good sculpting and toning program starts with 30 to 60 minutes of moderate- to high-intensity cardio — such as biking, swimming, running, brisk walking, fast-paced Vinyasa yoga, or aerobics — three to four days a week.

Tone Head to Toe: Include two to three days of strength training in your workout regimen, as well: Use our targeted workouts for core, arms, legs, back, and bones to strengthen and tone your trouble spots, or mix and match moves to get a full-body tune-up.

Strengthen Your Heart: On days you don’t do cardio, pair your strength training with a 30-minute routine designed to improve blood flow and heart health. Gentle poses that stretch and compress
the rib cage and torso can give you some of the same benefits as high-intensity exercise — without high-intensity exertion and sweating.

Make a Plan: You don’t have to stick with the same routine every week — in fact, you can stave off boredom by switching it up and trying new activities. But setting a general workout schedule can help you stick with your goals and remind you to set aside time for exercise. Following the guidelines of three to four days of cardio plus two to three days of strength training, plan out a typical week of exercise.

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GOAL: Look and Feel Beautiful

Protect Your Skin: Make sure your bases are covered before basking in the sun this summer.

• Choose a sunscreen with SPF 15 or higher that contains zinc oxide or titanium dioxide.
• Apply lotion 15 minutes before heading outside and reapply at least every 2 hours.
• Wear a wide-brimmed hat and tightly woven dark or bright clothing when possible.
• Pay attention to often-neglected areas: feet, ears, lips, and the back of your neck and hands.
• Check your skin once a month for changes or new growths.
• To get a healthy glow, use a natural sunless tanning lotion or a bronzing powder.Hydrate Your Hair: Give brittle, damaged hair a deep-conditioning treatment by brushing a natural, blended-oil product through dry hair. Leave in for at least 20 minutes (or overnight, for a more intense conditioning). Apply shampoo, rinse clean, and follow with a light conditioner.Nurture Your Nails: To give yourself a salon treatment at home, keep these manicure and pedicure tools handy: nail clipper, emery board, buffer, cuticle pusher, cotton balls, cuticle nipper, and cuticle oil or cream.Look Your Best Head to Toe: Use this space to record any additional tips you’ll use to look your best this summer — from hand and feet treatments to makeup tips.

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  Contact Trainer.ae: get in touch with one of Trainer.ae personal trainer or Nutritionist who can help create a personalized plan just for you.

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  Whatsapp number: +971 56 583 0067

  Contact us : Click here to send us your details we will get back to you asap.
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  trainer.ae does all the relevant checks for you. All trainers from trainer.ae have the right visa and are fully qualified to train you.

  Get in touch with us today and let us help you reach your health goals. One on one advice is available in Dubai, Abu Dhabi, Sharja, Ajman or RAK.  Your health is more important than you know.