With summer fast approaching here is Maximum Sports Nutrition’s top tips on getting lean, mean and ripped for the summer. If you have a holiday coming up and you want to look your best on the beach try and stick to these simple principles.
Firstly, sit down and write a list of goals you would like to achieve, eg ‘gain 7 pounds of muscle’ or ‘drop 7lbs of fat’. To stay motivated, find a picture to remind yourself of what you’re trying to achieve. Setting realistic goals is so important when wanting to change your physical appearance, and remember, it doesn’t happen overnight.
You should lift weights 3-4 times a week and focus on getting stronger week by week. The routine should be based on big compound movements such as squats, bench press, dead-lifts chin ups, overhead presses using a rep range (5-10) reps. Make sure you track each workout and check that you’re progressively overloading the weight each week and then work on getting in and out of the gym in under an hour!
Add some form of cardio and conditioning to the programme. Aside from proper nutrition, there’s nothing more effective than hill sprints for fat loss; this can be done in under 20 minutes including a warm up and cool down. For extra cardio you could try going for a fasted walk in the mornings for 40 minutes. Research has shown that fasted cardio in a morning uses up more fat stores when done in a fasted state.
You should follow a diet high in lean protein, including plenty of fresh vegetables and essential fatty acids, keeping the body in a slight calorie deficit. Be consistent on a daily basis with your diet and training making sure you hit your calorie needs for the day and I wouldn’t worry too much about how many meals I eat as long as I hit my calorie total for the day.
Get a notepad and write down everything including what you’re eating and what you’re lifting each week and aim to improve each week. Use the mirror to check your progress, the mirror doesn’t lie!!
Definitely reward yourself with a ‘cheat meal’ once a week for your efforts, this can actually help keep you focused and motivated towards reaching your goals, remember not to go too mad with that and make sure you stay focused.
Stick to your plan! Monitor what worked and what didn’t; there is a lot of useless information out there, most of the stuff I preach and use myself is all backed up by research. There is a lot of conflicting information out there so be patient and consistent and you will have a beach body in no time
Bio: Andrew works for Maximum Sports Nutrition and is very passionate about sports nutrition. Check their website for more information.