Easy to Follow Plan to get Ready for Summer

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.


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.


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.


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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