Are you ready to bare those arms and legs with confidence, even fit into your beach outfit? This is the time of year when everybody wants to look and feel good but some of us may not be quite ready.

Don't you wish there were ways to help you get into shape fast? With many of my clients at this time of the year, we often have very little time to whip their bodies into tip top shape by the time they go on holiday.

To make the most of our time, I've used a combination of techniques that have proven to be effective and have given us the results that we want ? fast.

Listed below are proven techniques that will put you on the fast track to achieving the hot summer body that you've always wanted now!

Mix cardio and weights

Cardio training helps to burn calories and rid the flab while weight training helps to firm your muscles and increase your metabolism. For best results, mix both into your training session.

To achieve long lean muscles, work with lighter weights and higher reps (example: 1-3 sets of 12-25 reps with 30-60 sec rest between sets). Rather than sitting in between your sets, fit in 30-60 second bouts of jogging, jumping, hopping, doing steps or skipping rope in between each set of weight-training exercise. By also challenging your heart and lungs throughout your workout, you will increase your physical effort and burn a ton of calories.

Mix upper and lower body exercises

By alternating upper and lower body exercises or performing combination exercises that are movements of the upper and lower body all-in-one exercise (ex. biceps curl with squats), more muscles will be worked, your efforts would be increased and your calories burned would be higher.

Stretch

To look slimmer and taller immediately ? stretch! Stretching helps in releasing tension to give your body a lengthened look. Stretch your chest, sides, hip flexors, hamstrings and lower back. These areas are the most common areas of tightness for most people.

Stretching the tight muscles in your body will balance your body for better posture which would keep you standing taller and naturally looking leaner. For a general guideline on stretching, stretch for two-seven days per week. Hold each stretch for 30-60 seconds. Perform one to three sets for each muscle group. Stretch to the point of mild tension, not pain, and progress once the muscle relaxes. Breathe properly by inhaling and exhaling throughout your stretch.

Exercise with friends

Join a class at a gym or at a local yoga or Pilates studio or get a group of friends together and train at home. Make a standing appointment with a friend to exercise together three times a week. It's much easier to keep up with a routine when friends and familiar faces are there to help inspire and keep you moving.

Summer nutrition tips

Drink up
To avoid being bloated, drink at least eight glasses of water per day. Water regulates the body and flushes out toxins, salts and stored water. Not drinking enough water makes your body retain whatever moisture it gets. In summer with high temperatures, keeping hydrated is important to ensure your metabolism can work optimally and help you to burn that fat.

Eat a little often
Small frequent meals every three to four hours throughout the day will help to fuel the body regularly and keep you from overeating. A good way to ensure that you're eating just enough and not more is to eat only until you are 80 percent full.

Drop the alcohol
Alcoholic drinks are extra calories that your body does not need. It also increases your appetite and weight as well as ages you. If you want a body fit for the gym, you need a person fit for the gym. Alcohol can leave you unmotivated, distracted, and lethargic. Avoid all alcohol!

Eat fruits wisely
Fruits are better eaten alone and on an empty stomach. When trying to achieve a lean look, limit yourself to 1/2 cup of fruit per serving, allowing one to two servings per day. The best choices are fruits with less sugar content like apple, pears, strawberries and blueberries. Avoid grapes, dried fruits and juice. Another note, be sure to eat your fruits and not drink them. Drinking juice, whether it's carrot or beet juice, does provide nutrients to the body, however, it gives you more calories and sugar than if you eat your fruit whole.

Eat your vegetables
Choose to eat a variety of fresh vegetables raw or lightly cooked. Vegetables that are canned, frozen or overcooked are robbed of vitamins and minerals, flavour and texture. Salads, stir fries or steamed or grilled vegetables are healthy low-fat choices. To avoid extra calories and fat, hold back on adding heavy sauces or using high-fat cooking methods such as frying to prepare your vegetables.