How to Get a Summer Body That Lasts Long After Summer is Over

The internet is running rampant with “get your summer body!” posts.  And while I detest the idea of a getting a “summer body” (or any body, really) through the quick fix diets which always seem to accompany that title, I can appreciate and be sensitive to the fact that we want to feel good and look good when the layers of clothes start coming off and our arms, legs and midsections are exposed more than they have been over the last few months (or 9 months if you’re from New England like I am!)

So I’m not going to offer you a “lose 20 pounds in a month by buying my supplements and exercise like a mad person” weight loss plan. What I’m going to do instead is offer you a simple, sustainable fat loss program that will help you take massive steps towards reaching your goals over the next three months. (Side note: if you’re someone who suffers from binge eating following this plan will NOT help you.  You’ve got other fish to fry so shoot me an email –info@fueledphysique.com- and let’s talk about that first before you try another fat loss plan).  

I’ve coached people using these exact guidelines and the results speak for themselves. On average, my peeps lose on to two pounds per week which means if you follow this protocol for two months, you could lose anywhere from 8-16 pounds (depending, of course, on how much fat you have to lose in the first place) and actually keep the weight off. 

Alright, let’s jump in. 

Nutrition

Eat when you’re hungry and stop when you’re full.  This is what it’s all about. If you’re not physically hungry, don’t eat!  If you’re eating because you’re stressed out, sad, anxious, happy, I’m going to ask you to check yourself here.  In the world of fat loss, 9/10 we have to stick to eating when we’re hungry. Plain and simple.  I wrote a blog post about it HERE and I want you to read it because this alone can help you go a long way in terms of fat loss and if you take one thing away from this article, I want learning your hunger and fullness cues to be it. 

If you’ve forgotten what true physical hunger feels like (which is totally possible if you’re a chronic dieter), you should feel a sensation of light gnawing or rumbling in your tummy but not get to the point of being lightheaded or hangry.  In terms of being satisfied, if you feel like you can do 15 jumping jacks or go for a brisk walk comfortably after eating, you’re satisfied.  If you feel like you’d cramp up, get sick or be way too uncomfortable, you ate too much.

Start with protein add veggies then build your meals around that. This is pretty much non-negotiable. So, whether you eat 3 meals a day or 6, you need to start with protein source (4-6 oz)and veggies (essentially limitless). You can add two or three servings of starches (about 1/2 a cup or a slice of break) per day and have a few servings of fruit (1 piece or 2/3 cup), too.  Be sure to also add 3 servings of healthy fats (1 tablespoon, 1/4c nuts, 1/4 avocado). You also have to treat yourself once or twice a day. That means a glass of wine, some chocolate, a cookie, some cheese and crackers, etc. This is required so you don’t feel deprived and end up overeating later. 

Drink lots of water.  Take your weight and divide it by two.  That’s how many ounces of water you should be drinking each day minimum. So if someone weighs 150 pounds, they’d drink at least 75oz of water daily.

 

Exercise

5 workouts/week (4 HIT workouts with heavy lifting at least two 45-60 minute easy walks). High Intensity Training (HIT) workouts trigger something known as excess post-exercise oxygen consumption, or EPOC.  After a short, intense workout, your body will continue to burn calories long after you have completed your workout, whereas with steady state cardio, your body will stop burning calories once you’re done exercising. You have to bring the intensity with these workouts and push yourself- get breathless, feel your muscles burn, etc.  They’re shorter workouts, so knowing that you only have to go hard for 20 minutes makes them a lot more appealing than slugging away mindlessly on the elliptical for an hour.

Also remember that ‘heavy’ is a relative term. If you’re just starting out, you might want to start with body weight exercises and work your way up. If you’re more experienced, you can start loading up the bar with some plates. In my experience, we’re always much stronger than we believe we are but just be cautious you’re using good form. You’ll know you’re lifting heavy enough if the last couple reps of your set are a bit of a struggle but still doable.

{Register for my FREE Fit in 15 Five Day Blitz HERE where I’m sending you 1 HIIT workout per day for 5 days to get started on the HIIT bandwagon.  The Blitz started this week, but you can sign up now and I’ll send you the workout you missed – and all the other workouts –on day 5.}

Walking will help lower stress, is low impact and is a great, easy way to get some extra movement in.  Don’t skip these walks.  They’re required ;o)

 

Sleep

6-9 hours per night. This is a MUST. Our bodies repair, grow and recover when we sleep.  When we’re overtired, we’re more likely to make less than ideal food choices, we’re more tempted to skip the gym, and our hormones go nuts. Our stress and hunger hormones increase and our body is always looking for a quick boost.  Enter sugar/soda/carby snacks which is a perfect storm for fat gain. Make sleep and rest a high priority.

 

And that’s it! THIS is how you can get a leaner, tighter, more toned body in just a few months, no supplements required.  Simple enough, right?  But simple doesn’t always mean easy, so if you’re needing more guidance, fill out this form and let’s set up a time to chat about your goals and come up with steps you can take to get there in more detail. 

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