Summer 19

Are you the person who tells yourself that you are going to be ripped for summer every year? Next thing you know it's September and you are not happy with all those poolside/beach pictures that are on social media?

Let's have a look at what's holding you back from achieving that every year!

  • You waited too long

  • You don't know where to start

  • You don't have real goals

Don't feel ashamed if this is you, we've all been there!



1. Stop winging your nutrition

  • Just because you "think" you're eating right every day doesn't mean you are. Make sure you plan each and every day out according to your goals.

2. Keep/start lifting heavy

  • The biggest mistake we see people make is that they stop lifting heavy once they decide to start cutting down body fat for the summer. This is a big mistake, you need to continue to do the things that gave you the muscle mass in the first place. Lifting heavy weights will not make you look bulky, it'll help maintain the muscle mass you worked so hard for while you're cutting down body fat giving you that ripped look you want.

3. Start adding cardio

  • Cardio has got a really bad name over the years for some reason. Doing cardio will definitely burn those extra calories to help you achieve your summer body. We recommend by starting to add 15 minutes post workout and 30 minutes on your off days. The goal here isn't to sprint for the duration but you definitely want to be breathing heavier and sweating by the end of your session. Choose any piece of cardio equipment, the trick isn't in the machine you are using it is doing it consistently. Feel free to choose some activities that you can do outside, remember to get your heart rate up!

4. Change your training split

  • If you've been doing a body part split we recommend to change it so you are working each muscle group 2-3 times per week. Increasing the frequency will help you achieve more muscle mass over time. Click here to check out different training splits.

5. Define your goals

  • Sit down and take a couple hours to write down your S.M.A.R.T goals. Without goals, you are way more likely to quit before you even get started.

6. Prioritize sleep

  • We have talked about this many times: can the lack of sleep cause weight gain? It sure can! Find out why by clicking here!

7. Add vegetables

  • When you start dieting down for summer you will need to start adding vegetables to your diet if you haven't been. Vegetables will add volume to your food, help you stay full longer, and provide you with the micronutrients needed to be full of energy every day.

8. Only drink water

  • All those sugary drinks have to go! Seriously, ALL OF THEM! Start only drinking water, if you're a coffee drinker that's not a problem but add small amounts of dairy. Find out by clicking here why staying hydrated is so important.

9.  Cut the booze

  • We gave you the list of low-calorie alcoholic beverages here (page 10-13). We now want to challenge you to cut the alcohol out for 6-8 weeks while you're changing your body. Alcohol won't only stall your progress because of the high calories but it will also cripple your day to day motivation.

10. Be consistent

  • This is by far the most important tip, staying consistent even on weekends will be the main reason for your success.

Need some guidance? I am here to help! Feel free to reach out to me by clicking here, I would love to help you out!