They say summer’s body is built in winter. But when the mince pies are on the table, setting foot in the sand seems like a long time ago. We’re still a month away from the wheels turning, and those extra brandy butters are still hanging around your waist.
However, all is not lost. Follow these rules, and after four weeks of sweat, discipline, and calloused hands, you’ll be burning off your man boobs, leaving you with a summer body that proves you know exactly where the beach is.
How to get in shape for summer (if you’re already too late)
don’t let yourself starve
Crash dieting won’t tighten up your shaky gut. “If you restrict calories too much, your body goes into shock mode,” says Leo Savage, a personal trainer at London’s Third Space gym. “That means anything you eat will stick to it.”
Cut 1,000 calories a day and your summer-loving body will think you’re hungry, so it stores food instead of burning it as fuel. This means the intestines have nowhere to go.
Instead, aim for about 2,000 calories a day, with each meal based on lean protein (such as chicken breast or salmon fillets instead of protein powder) and vegetables. If it goes into the microwave, it won’t go into you. “You should get 40 percent of your energy from protein, 30 percent from carbohydrates, and 30 percent from fat,” says Savage. You’ll still be in a calorie deficit for burning fat, but will have enough calories to keep your engine powered.
eat on time
How your body processes the food you eat during the summer is dictated by hormones. The spike in insulin that occurs when you eat carbs is particularly detrimental to converting food into fat—especially if your diet is particularly high in sugar. In addition to cutting out processed foods and alcohol (remember, this is only four weeks), you also need to time what you eat to optimize how your body processes the food you eat.
Insulin levels are suppressed in the morning, so Savage recommends avoiding carbs before dinner—ideally after a workout—which causes a hormone spike and directs nutrients to now-hungry muscles instead of you waist.
“You need to earn carbs,” he says. That means pairing chicken with sweet potatoes or brown rice on workout days. Not a bag of Haribo.
Build muscle, reduce problems
Since you can’t live in the gym, the best way to burn fat is to increase your basal metabolic rate—the energy your body needs to function properly during the summer. The muscle is active, which means it burns calories even when you’re not exercising. So the more you have, the better your body will be at burning fat. Even if you’re sitting at your desk.
Instead of running or cardio, Savage recommends doing full-body dumbbell workouts twice a week to sculpt beach-like contours and melt away fat. But that doesn’t mean a quick burst of biceps.
“The more joints you can move, the more muscle fibers you recruit and the more energy you burn,” he says. This means moves like deadlifts, rows, and pull-ups exponentially increase your calorie count by engaging the body’s largest muscle groups. Yes, pick up your gun.
Four weeks of summer physical training
In short, it’s going to suck. But a month of hell was exchanged for that week of heaven. Summer body workouts are divided into heavy metal workouts and high-intensity metabolism-boosting workouts. Aim for weight training twice a week, with at least two days between sessions, as well as circuit training.
For both, the harder you work, the better the results. Remember, you are training against the clock.
heavy metal workout
deadlift
What: Perform four sets of five times, resting for 60 seconds in between
how: Stand with the barbell on the floor in front of your shins. Squat down and grab the bar with both hands, keeping your weight in your heels. Raise to standing, pause, then lower.
Bench Press
What: Perform four sets of 10 reps, resting for 60 seconds in between
how: Lie on a bench press and grab the barbell with a shoulder-width grip. Lower it, squeezing your shoulder blades together until the bar brushes your nipples. Use your chest to push it up – making sure not to roll your shoulders forward. Pause, then repeat.
Bulgarian Split Squat
What: Perform four sets of 10 reps per leg, resting for 60 seconds in between
how: Stand with a barbell on your shoulders and your back against a bench. Step back with your right foot and place the laces on the bench. Squat down with your left leg until your back knee almost touches the floor, then push up through your heel.
After completing all reps, switch legs. This is a set.
Cable row
What: Perform four sets of 10 reps, resting for 60 seconds in between
how: Cable machines are known for promoting some of the best shoulder exercises in iron heaven. Sit down and put your hands in front of you, arms straight. Pull the weight back, keeping your shoulders down and squeezing your shoulder blades together. Pause and return.
One-arm kettlebell clean and press
What: Perform four sets of 10 reps, resting for 60 seconds in between
how: Stand with your feet shoulder-width apart and place a heavy kettlebell on the floor between your legs. Squat down and grasp the handle with your right hand. Push your hips forward and pull the weight over your head. Pause, then slowly lower and repeat.
After completing all reps, switch arms.
30 minutes of cardio at 145bpm
“Do cardio after your weight workout,” Savage says. Shifting the tin depletes the carbohydrate stores in your muscles, so your body needs to burn fat for fuel. Whether you’re running, biking or rowing, train at a pace that’s challenging but won’t leave you breathless.
Fat Burning High Intensity Cycle
The name of the game today is intensity. Short bursts of each exercise mean you can perform as hard as you can and then catch your breath before moving on to the next move.
Elevating your heart rate means burning more calories now and 36 hours after you leave the gym. Consider your reward time within your four-week window.
Perform each exercise for 30 seconds, rest for 15 seconds, and then move on to the next exercise. After completing the hollow body, return to the burpees. Complete five rounds in total, then sprint.
Burpee
Stand with your feet shoulder-width apart. Squat down and kick your legs back into a push-up position. Jump your feet forward into a squat, jumping as high as you can before landing straight back into the squat. Repeat until you feel like vomiting.
pull-ups
Grasp the pull-up bar with your palms facing forward. Starting from a still hang, lift your body so your chin is off the bar. Pause and slowly lower your body.
hiker
Start in a push-up position. Step your right foot forward as far as possible, then push it back and switch legs. Complete the movement as quickly as possible, keeping your hips locked and your back flat.
kettlebell swing
Grab the kettlebell with both hands and hold it between your legs. Lean forward from your hips and lunge forward, pushing the weight in front of your face and arms straight. Control the weight as it swings between your legs, then push it back up again.
hollow body
Lie flat on your back and press your lower back into the ground. Stretch your arms behind your head and point your toes as your hands, head, and feet lift off the floor. Hold, then slowly lower.
sprint
Sprint at maximum effort for 30 seconds. Pause for 30 seconds, then repeat. Complete 10 rounds in total. Try not to get sick.
