By IFBB MPD Pro Art Ortiz
The summer is flying by and are you still hiding in those tank tops and t-shirts? Well, it’s not too late to get in summer shape. Here are some tips to enjoy the remainder while getting that lean, muscular physique we all desire.
1) Smarter/healthier choices – When at the beach, pool, BBQ or that occasional
happy hour with your friends, be smart about your selections. Dieting doesn’t mean
you can’t have a life and need to hide from the world. Anyone who knows me knows
I enjoy these times with my friends and weather I’m prepping for a show, shoot
or Hollywood part, I will still enjoy these times. When you head to the beach or pool, you can keep it simple and pack your favorite low-cal snacks, protein bar or shake.
What I like to do is grill up my favorite protein and bring it with me to the beach or pool. When grilling up ribs isn’t an option, one of my favorite beach body dishes is a Mexican dish called ceviche. The dish is typically made from fresh raw fish marinated in citrus juices, such as lemon or lime, and spiced with ají or chili peppers. It is a super clean and lean dish that is protein packed and with a refreshing citrus flavor, it’s perfect for the summer.
Let’s not forget about those summer cocktails! Luckily we have so many different
options of Crystal Light that we can still enjoy an adult beverage on occasions.
Again, “smart choices,” so put that beer down and make yourself a cocktail using one
of these sugar free, low-cal mixers. If you see me walking around with a gallon of lime green water and a umbrella hanging out of the top, that’s just me killing that margarita craving with my favorite margarita flavored Crystal Light. Sure, you may roll your eyes at this trick, but after a gallon of margarita flavor, I am good to go! That craving is long gone and the best part is I can wake up the next morning with no headache, which allows me to make that morning cardio session with no pain!
2) Don’t miss that workout – every hotel these days accommodates with some sort
of workout facility. In this day and age of fitness and health, gym locations are
all over the place and if you don’t have access to a gym, well that’s why they
make resistance bands and so many other things to make it easy to workout on the
go and nothing is wrong with some push-ups, pull ups, sit-ups and air squats. Something is better then nothing!
I love to travel, I love to go on vacation and I love to enjoy life but you won’t catch me missing a workout. This is a lifestyle, not a fad. We aren’t dieting, we are living a healthy life. Diets break, life doesn’t. Don’t live your life for a cheat meal; train like a beast and earn one.
3) Cardio, another essential component to achieving that summer shred – is any movement that gets your heart rate up and increases blood circulation throughout the body. Enjoy the summer weather and get outside. Run, head off on a hike, track or hit the gym. With so many different options, and the fact that all you need is your body and a place to run – or enough space in a room to jump rope – no excuses for not including your cardio at last a few days a week.
Cardio will help improve heart health, increased metabolism, helps with recovery and improves hormonal profile. This is key when you are trying to sculpt your body and be dialed in for that beach trip, vacation or pool party!
A study taken showed that you burn the same amount of calories in a fasted state as in a fed state. But those fasting prior to exercising burned a greater amount of fat than those who ate their last meal up to an hour and a half before exercising. Other benefits to morning cardio include increased energy throughout the day and
increased metabolism (calorie burning) during waking hours.
Very simple and easy and you don’t need a gym for this. Get out of bed and get
those miles in, a nice morning jog or a little time on the jump rope is how I
kick start my early mornings. NO EXCUSES! When I have clients at 5am, you will see me hitting the pavement and putting my miles in at 4am with just enough time to get home, shower, grab my food and head out the door and be on time to my clients.
4) Goal Setting – set short and long term goals. No goal is too big or too small; a
goal is a goal. In my years of training, I have heard some great goals and have
seen all my clients achieve them (wedding, summer, graduation, reunion, anniversary, competition, photo shoot, birthday day party, etc.). Some goals don’t always have to be about physical appearance but performance-based goals. Even when training for performance, you have no choice but to get in phenomenal shape. Years back, I worked with a woman who had a goal of reeling in a full grown marlin off the coast of Mexico. Well, she reeled it in all by herself and looked damn good doing it! Goal setting keeps you focused and gives you something more to train for. Stay focused and set goals so you don’t get lost in the world of excuses.
5) Last but not least, consistency – consistency is key!!! It’s not a one week on,
one week off thing we are talking here. This is a lifestyle now, it’s not fit for summer, flab for fall.
We need to stay on point year round and put in some effort. It is very simple to make healthy choices, take a little time for yourself and get those workouts in, start your day off on the right foot with morning cardio, set your goals and consistently accomplish each and every one of your goals by consistently staying true to you and these simple five steps. Remember, if you work hard you can play hard! Follow these simple steps and enjoy life with that beach body you desire year round.
You have a late night, on vacation or on the go and want to get a quick heart-pounding sweat dripping workout in so you can clear out those toxins or feel accomplished for the day with skin tearing pumps then give this routine a shot.
This is one of my favorite full body routines I like to get in when I am on vacation or short on time. You will do 30 reps of each exercise and must complete all reps with proper form before moving to the next exercise.
YES NOT MUCH NEEDED SO NO EXCUSES!!!
Burpees w/ push up
Incline dumbbell press
Standing military dumbbell press
Incline dumbbell curls
Incline dumbbell skull crusher
Bent dual dumbbell row w/dead lifts
The completion of all 8 exercises completes one round you will do 3 rounds.
1 round in 30 minutes = beginner
2 rounds in 30 minutes = athlete
3 rounds in 30 minutes = BEAST
Art Ortiz, a 29-year-old model, actor, sponsored athlete and family man, was born and raised in Los Angeles. He first discovered his love for fitness during his 17 years playing baseball. An unfortunate wrist and arm injury left his baseball career at a standstill and sparked his decision to pursue a career in fitness. He has been featured in Models Health fittest body winner in 2009, and Models Health featured model in 2010.
In 2011, he was titled NPC National Men’s Physique competitor 2x overall winner, as well as placing 2nd in the 2011 NPC Southern California Championships. He took home 1st and winning the Overall in the 2011 Los Angels Bodybuilding and Figure Championships, and also placed 1st and winning the Overall NPC Tournament of Champions in 2011. In 2012, Art placed 4th at the NPC USA’s and fell short of his pro card. But he earned that elusive pro card at the NPC Team Universe. He is also a Sponsored Pro Supps Athlete.
While competing in fitness championships both state and nationwide, he found his love for the camera and acting. Art has three years of acting and modeling experience and has worked on several hit T.V. shows such as Cold Case Files, The Mentalist, The Forgotten, Bones, and House. He also modeled for a Dr. Pepper ad that was featured in several magazines. His latest acting/modeling achievement is playing 3rd baseman Eric Chavez in Brad Pitt’s new movie MoneyBall.