Eduardo Dias, a certified personal trainer and metabolic typing nutrition advisor, is an expert when it comes to toning a body and getting it in shape. Dias, a native of Brazil, is the sole owner of Show Me The Fitness, a group-based exercise program that meets three times a week at South Weddington Park in Studio City. Classes are held 5:30-6:30 a.m., 7-8 a.m. and 6:30-7:30 p.m., and they are designed to help people burn fat, tone muscle and get the body into shape.

Campus Circle had the pleasure of chatting with Dias, who provided valuable tips about getting into the sexy shape everyone so much desires and wants, especially during the summer.

Dias shared his advice on how to exercise and eat healthy to achieve optimal results. He does admit that the process of getting in shape first starts from within; a will must be present in order to embark on this journey, and to stick to it in the long run to achieve better results physically and health wise. Once you’ve set your mind to achieving a fitness goal, follow his guidelines to achieve the body you’ve always wanted.

Summer Shape-Up Essentials:

SLEEP
Sleeping is obviously an indispensable part of life, and to maintain a healthy diet and be consistently active, our bodies need rest: It is a must. Our body should be sound asleep for an adequate amount of time (7-8 hours) for best results. With the appropriate rest, people do not feel tired nor stressed, and are much more inclined to work out – self-motivation becomes more prominent when we get enough sleep. Dias says getting enough rest is a must, regardless of our daily routines.

EXERCISE
“This is not option, it is a must do,” says a very happy Dias, who moved from Brazil to California and attended Whittier College as an international student in 1990. “If you need to get in shape fast, four to five times a week is fine,” Dias says.

Getting in shape fast – Exercise 4-5 times weekly to lose weight, or 2-3 times a week to maintain long-term results.

Cardio and strength training – A mixture of both must be present to facilitate the process of losing weight while toning up simultaneously.

The six elements of fitness (functional movements) + Dias’s extra two:
1.    Push ups
2.    Pull ups
3.    Lifts
4.    Squatting
5.    Lunging
6.    Twisting (like the Russian twist)
7.    Walking and running
8.    Hip flexion, like abs exercises (getting up from the ground)

EAT HEALTHY
We are all familiar with the concept of eating healthy, but most of us don’t actually do it. We, as the imperfect human beings that we are, become weak at times, and become susceptible to foods that can really ruin our physiques. Soda, candy, bread, rice and prime meats are all delicious products that are hard to resist, but they are not doing us any good.

To drink, Dias highly recommends sticking to just water, simply because there is “no substitute.” Water refreshes and energizes our bodies; the more we drink it, the better off we will be. On top of that, water relaxes our brain and muscles. As a result, chances are that we are less stressed. According to Dias, even if it is a sports drink or a light sugared beverage, water will always be the better choice.

Dias’s Diet Guidelines:
- Water, as much as possible, daily.
- No sugary foods, especially candy.
- Maintain a balanced diet filled with fruits, vegetables, meats, seafood and chicken, at the right proportions. (Dias is the author of The Leptin Sensitivity Enhancement Eating Plan, available upon enrollment in his boot camp, which contains highly detailed rules about eating on a daily basis and week-by-week basis.)
- No eating three hours before bedtime.

A balance of sleep, a healthy diet and exercising leads to great body results. Start with the will to follow through with these tips, and after that, everything will come with dedication, discipline and routine work outs.

For more information about Eduardo Dias and Show Me The Fitness, visit bootcamp.showmethefitness.com.