FITNESSWinter is long gone, spring is quickly coming to a close and summer is just around the corner. Ask yourself, "Why are you still carrying that extra layer of you around?" It is time for shorts, tank tops, bikinis and suntans. If you are a little behind schedule in shedding some of your unwanted winter insulation, I have come up with 10 (oops sorry) 11 Commandments to SHAPE UP FOR SUMMER!1. Cardio for Fat LossCardiovascular exercise is a must for fat loss. The key to maximize fat loss is somewhat of a shell game, keep your body guessing and ultimately adapting. Performing cardio at a mind numbing rate of fifteen minutes per mile for one hour is not going to result in the body of your dreams. Your body adapts very quickly and thus uses less energy in the form of fat to accomplish the same amount of work. By consistently changing the stimuli, your body has no other choice to adapt and continue to use fat stores as fuel.2. Document EverythingBecome a stickler for documentation. If it goes into your mouth, document it, if you lift it, run it, peddle it - write it down!! Try it for just one day. You will not believe how much you actually ingest during the course of the day, but you just might hold yourself accountable by documenting everything.3. Don't eat by accident - Have a Plan"People don't plan to fail, they fail to plan." (No comment could be more appropriate when it comes to food choices) The majority of people eat out of boredom or out of convenience. Boredom, because you failed to time and space out your meals accordingly; convenience because you are looking for that quick meal. You failed to prepare a meal, so you hit the drive thru or call up a pizza -- Have a Plan!!4. Reduce StressIn addition to all the other noted health ailments that stress produces, it also releases the hormone cortical, which reduces fat release and ultimately causes your body to hoard body fat.5. Reward YourselfRemember to continue on this path, you must not view it as punishment. If necessary to keep you on track, take one meal a week and eat whatever you want. Two things are accomplished; 1) having one meal a week creates anticipation, thus giving you something to strive for each week and 2) it will give your body a little bonus, an increase in calories that will actually keep you in fat burning mode.6. Water, Water, WaterWater is not only the medium for all your body's metabolic functions; it also will give you a level of satiety. Unlike many other liquids that contain caffeine, water can create that full feeling. You should strive to take in approximately 2/3's of your body weight in ounces of water each day.7. Don't miss or skip workouts (Embrace the fitness lifestyle as a way of life)Performing the same activity for three consecutive days, it will become a habit. Do not view these next 12 weeks of your life as simply a start date and ending date. In order to achieve unparalleled success compared with previous failed attempts, you must view this as a re-birth of sorts.8. Use multi-joint exercisesMulti joint exercises use more overall muscle, which in turn builds more overall muscle. Not only will this assist you in becoming more toned and lean, but you will also benefit from the increased calorie expenditure from the increase in muscle you now proudly  http://www.mitacapital.com/bl