With the arrival of summer, it is finally time to pack up the swim trunks and head for the beach to show of that hard-as-steel six-pack of yours. This is easier said than done though, when you're still looking for ways to shed the extra padding around your mid-section. With your low-carb diet, and workout to match, you may have thought you had it all figured out.

This is no time to despair though: you might have already dropped all the fat, and chances are you only need to eliminate a few extra pounds of water weight. Luckily, you can achieve dramatic results by following ten simple guidelines designed to help you shed those extra pounds as swiftly as you'll shed your clothes the moment you set foot on the sand.

1. Pump up the volume: of reps and sets in your workout to rid the body of excess carbohydrates. Carbohydrates are used by the body as its primary energy source, while unused carbs are stored in the muscle cells along with water for later use. Unfortunately, this water-retention is the enemy of muscular definition, and can be mistaken for fat.

By performing multiple sets of core movements such as bench pressing, and squatting, in the range of 15-20 reps, you'll cause your body drop the excess water that's generally stored in the muscles and around the waist. But even when increasing volume, be sure to stay between 6-12 sets for each muscle group. Intensity is key, so pick 2-3 muscle groups you can conveniently hit in 45 minutes to keep your workouts short and sweet.

2. Keep it simple: in the gym when choosing your exercise regime. This means sticking to core movements that work multiple muscle groups, like squatting, dead-lifts, and bench pressing, instead of isolation exercises (which do have their place in the gym) that work specific muscle groups for strength or building muscle mass.

3. Exercise outdoors to get muscle tone faster. Many times, the difference between a belly and a six pack is not fat, but a few extra pounds of water that can be quickly expended when training in the heat. A study at Duke University found that, in two weeks, trainees who spent 30 minutes running outside at a moderate pace lost almost twice the weight of those who ran indoors for the same amount of time and at a similar pace on a treadmill.

Sweating during exercise also has a number of added benefits, like cleansing the body of impurities, firming the skin, and burning calories.

4. Think positive when approaching your workout and diet. Not only does it motivate you in the gym, it also helps inhibit cortisol-release, the stress hormone that causes the body to hold on to excess water, and fat-stores. In addition, positive thinking encourages the release of endorphins in the area of the brain associated with pleasure.

5. Rest up after your workouts for maximum results. Scientists at the University of Chicago are investigating how the growth hormone produced during deep sleep links sleep, love-handles, double chins, and expanding paunches. According to research reported in the Journal of the American Medical Association, less-deep (or slow wave) sleep produces lower levels of this growth hormone. This deficiency is associated with increased levels of fat tissue, abdominal obesity, reduced lean mass, strength, and reduced exercise-capacity.

6. Indulge in carbs one day per week, no matter how strict you may be. Why? First, dieting should be about incentive and reward: not only do your favorite foods provide much-needed indulgence after a hard week of dieting, but carbs also stimulate the brain's production of serotonin, the "pleasure" hormone, and act as a natural mood enhancer. Second, by replenishing the body's carbohydrate stores one day per week, you help maintain insulin sensitivity (your ability to properly digest carbohydrates).

This is important in preventing the "rebound" effect commonly associated with long periods of carbohydrate-restricted dieting. So remember: in dieting, restraint and indulgence make one another possible. Eat and enjoy--your body will thank you.

7. Remember: not all carbs are created equal when making your carbohydrate selection. Familiarize yourself with the Glycemic Index, the basis of the popular South Beach Diet, which is a chart consisting of various carbohydrates, and their effects on blood sugar levels. Ever had a sugar rush? The higher a carb is on the index, the more likely it is to cause an energy crash, and result in the storage of fat. The carbs below the halfway mark on the index are burned more efficiently by the body, and provide a better long-term energy source for daily life. Some good carbs include: most fruits and vegetables, legumes, and slow-cooked oats.

. Over the last ten years, studies have shown that diets high in processed carbohydrates lead to nearly twice the weight gain of diets high in fat. Why? Processed or refined sugar, an ingredient in many popular snacks, is typically added as compensation to low fat, or fat free, products for flavor. Processed/ refined sugar has been shown to be physically addictive, and results in the storage of empty calories (aka: fat).

9. Up your fat intake to prevent energy loss commonly associated with low-carb dieting. While the body prefers to burn carbohydrates for short term fuel, in their absence it draws on fat as its primary energy source. If you consume no fat, all that's left to burn is protein, which can lead to excess muscle loss.

Fat also regulates the release of certain hormones in the body associated with muscle growth. Healthy sources of fat include poly-, and mono-unsaturated fats found in nuts, coconut and olive oil, and avocados. Fat can also add variety to your low-carb menu. So eat up, but don?t forget about portion-control!

10. Eat more vegetables when on a low-carb diet. Most green vegetables, such as lettuce, spinach, and celery are extremely low in calories, yet packed with vital nutrients; and they can be consumed in almost limitless quantities, and prepared in countless ways. These green veggies also contribute much needed fiber, which aids in digestion and elimination. Remember: green helps you get lean!

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