Trainer Nate Traucht offers exercise advice for getting swimsuit ready

Nate Traucht, owner ofFitness Edge, has one principle rule for women who want to get in shape for summer: "What we've all found out in the personal training business is that weight training is king, and cardio is queen."

Traucht gave us the rundown on how to get swimsuit ready, from workouts to eating well on the go. His bottom line? Start.

"You'll never get in shape, you'll never lose the weight that you want to and you'll never get to your goals unless you first start," he said. "Get out there, and do something."

Step one: Weight training is king.

Traucht, who graduated from The Ohio State University with a Bachelor of Science in Exercise Science, said the first step to getting a better body is to stop thinking of lifting in limited terms.

"I think it's getting a little less taboo to hit the weights, but women think that doing weights is going to make them big and bulky and muscular," he said. "It's just not true."

A pound of muscle is like a pencil, but a pound of fat is like a computer mouse, so Traucht said if you want to slim down, don't shy away from weights. Circuit machines, bicep curls or even push-ups can burn calories and increase muscle density without adding bulk.

Step two: Cardio is queen.

"Any time you can burn extra calories, you're going to burn extra fat," he said.

Go for a power walk, a long jog or bicycle ride, but make sure you work up a sweat. Traucht said the key to cardio is getting your heart rate up and keeping it there so your body knows you're doing some work. The length of your cardio workout depends on your fitness goals and individual abilities.

Step three: Plan to eat well.

"With anything in life they say if you fail to plan, you're really planning to fail. So it's about preparation," Traucht said.

When you're on the go, take food with you that incorporates both protein and carbohydrates-yes, that's right, carbs. Traucht said eating well doesn't mean giving up bread or pasta altogether. It just means avoiding those processed carbs, such as white breads and bagels. They're high on the Glycemic Index, meaning they spike blood sugar levels after eating them and are digested quickly. Stick with whole grains and rice, add a protein, like chicken to your pasta or peanut butter to your toast, and you're better off.

And you can do fast food right, too, he said. Stop at Subway and get a lean six-inch sub, instead of a 12-inch, or grab a salad (go light on the dressing) and a baked potato at Wendy's. If you're into snacking, keep fruits and nuts at your desk or in your car so you can avoid overeating at lunch or dinner.

iSWEAT and Fitness Edge

If you're looking for a program to kick-start your fitness routine, Traucht's personal training business has one just for women. iSWEAT starts at 5:30 a.m. and runs five days a week for four weeks in Dublin, Upper Arlington and Westerville. He also offers a 6 p.m. class in Dublin. The program incorporates stretching, weights and cardio into each 60-minute workout but focuses on different areas of the body. Members of iSWEAT receive daily emails from Traucht with nutritional and motivational content. You can find more info here.

Fitness Edge also offers one-on-one personal training, semi-private personal training and group training.

-Taylor Rogers, @rogerstaylorj