Summer is around the corner, and you need to lose some of that winter body fat you put on.  Don’t worry, the process detailed below is a tried and true method to help you lose that weight.  Follow the simple points to a T and you will have a lean, tight, summer body.

Nutrition

Unless you are completely overweight, you don’t need to limit your caloric intake much.  You do however want to eat clean.  Consume high amounts of protein (lean meat, chicken, fish, non-fat dairy).  Eat a moderate amount of carbs (rice, oatmeal, veggies, whole grains), and only take in fat from foods you normally eat.  This means no binges on junk food or tub of ice cream.

Take a protein shake in the morning.  Always take protein and carbs together.  Your post-workout meal should be a protein/carbohydrate drink.  Before bed have a protein drink to supply with your body with enough nutrients while sleeping.  Aim for 5-6 small meals a day.  You may want to consider dropping 250 calories per day from your diet.  See how that goes, and if more calories need to be dropped, do them in small increments each week.

Training

Keep a journal, and document every weight and cardio session religiously.  For cardio, record the activity, time spent, speed at which you exercised, and total calories burned.  Try to up your time, speed, and calories burned, slowly each week. 

Follow a 2 day a week weight training schedule as laid out below:

• Day 1: Legs, Back, Biceps, Abs
• Day 2: Rest
• Day 3: Rest
• Day 4: Chest, Triceps, Shoulders, Abs
• Day 5: Rest
• Day 6: Rest
• Day 7: Rest

On rest days, make sure to get your cardio in.  Aim to start at 30-45 minutes, gradually increasing time and intensity.  Remember not to overtrain.  1 hour of cardio is enough.  Take day 7 off.

Conclusion

You will want to measure yourself and your progress a couple times a week.  If you find adjustments need to be made (i.e. more cardio, less calories, etc.) be sure to adjust them gradually.  If you follow this program exactly , there should be no guess work left in how to get a beach ready body.  The fat will seem to be melting off and you’ll be left with a lean, hard physique in its place.

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Matt

Co-Founder at Share It Fitness

Matt has been involved in the fitness industry for over 10 years and has worked with, and helped countless individuals improve their lives. After college, Matt started his fitness career working in the trenches as a personal trainer for a big corporate gym. It was here he saw how impersonal Big Fitness really was. Clients weren't people, they were just sales waiting to be made. After branching out and starting his own personal training business in San Diego, Matt soon developed the idea of Share It Fitness and started our (now highly successful) blog. A fitness junkie himself, Matt knows the importance of incorporating exercise into your life. When he isn't working at Share It Fitness, you can find Matt running, biking, taking yoga, or pumping iron around San Diego.

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