10 Tips to Fast-Track Your Summer Body This Year
The beach has been calling your name. You waited three full seasons and warm weather is finally here. But if you’re like most Americans, you’re probably looking at your beach attire wondering if it still fits. We’ve all been there. The moment you question how the heck you fit in that. You get motivated to fit back into it and see yourself relaxing on the beach watching your worries wash away like the tide. The next step to seeing yourself get there generally tends to be some sort of crash diet that has you feeling miserable until you finally give up in disgust. It doesn’t have to be like that. In this article, I’m going to give you 10 tips that you can use to fast-track your summer body this year where you don’t need to live off of eating three crackers each day just to lose weight (which is an exaggeration, but you get the point).
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Manipulate Your Macros
There’s no other way to put it – your success or failure will happen in the kitchen. What you put in your mouth will make or break your summer body this year. If you want to drop body fat and look your best, you will need to be in a caloric deficit. There’s no other way around it. If your maintenance calories are at 2,000 per day, you should lower your calories by 250 to 500 each day to lose 0.5-1lb of weight each week. Don’t crash diet by dropping your calories drastically or you’ll demolish your metabolism and put yourself in a bad position for fat loss. Simply lower your carbs and/or fat while keeping your protein intake moderate.
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Crush Some Cardio
Cardio is your friend, despite how you feel while actually doing it. Cardio helps you burn calories and body fat. It’s also a great way to help put you in a caloric deficit each day. 30 minutes would be a great starting point for your cardio sessions and as you start to get leaner, you may find you need to either increase the intensity or bump up how long you do your cardio sessions. You can also supplement your (fasted) cardio sessions with thermogenics to maximize your results.
Related Article: Should You Use Fasted Cardio to Help Lose Weight?
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Wreck The Weights
When you think of a summer body, I’m sure you envision a rock-hard, lean physique with defined abs. Well, nothing is impossible if you put in the time and work but you also can’t forget about resistance training. You need to hit the weights to increase your metabolic rate. The more lean muscle mass you have, the more calories you will burn each day – even while at rest. Don’t negate the weight room thinking all you need is proper nutrition and cardio. Weights play an important role in the success of your summer body efforts.
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HIIT it Hard
Change up your workouts by introducing HIIT. This can be anything from a 30-second all-out effort followed by a 60-second recovery (lower intensity phase) for 15-20 minutes or even an inclusion of resistance training during your “recovery phase” which would follow an all-out max-effort phase. HIIT is a fantastic way to burn calories quickly and efficiently to help you achieve the summer body you desire. Note: HIIT training sessions are intense and if you aren’t conditioned enough, start slowly and work up the intensity as you are able.
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Hunger Pang Prevention
A great way to achieve success with your summer body efforts is to not only consume foods that are satiating but also consume snacks that align with your goals. Fiber is your friend and should be included throughout your meals. When it comes to snacking, chose something like nuts, some type of protein source (think along the lines of hard-boiled eggs or beef jerky), or even some healthy vegetables that you can dip in hummus for some added protein.
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