With summer 2020 just around the corner, you may be wondering what’s the best way to get in shape fast and achieve your body goals effortlessly.
Fortunately, there’s still time to get started.
Feeling overwhelmed by the amount of fitness information available on the internet? Don’t worry, we’ll make this guide super easy to understand, even for the beginners 😉
In this article, we are going to share our top tips on how to get in shape for summer with fitness & diet.
Keep reading to find out more!
The number one thing you can do to get into great shape for summer is to lift weights. Strength training is proven to have many health benefits, such as:
- Promoting weight loss
- Building muscle mass
- Reducing the risk of diseases
- Improving flexibility and mobility
- Strengthening mental health and improving overall mood
If you don’t have a lot of experience with going to the gym and lifting weights, we would advise you to stay off any workout routines and exercises that are too complicated.
Keep it simple, and you will make progress.
Stick to a few compound movements such as deadlifts, squats, and bench press. Those exercises are great for strengthening your whole body and are guaranteed to make you sweat.
Whether you want to lose weight or gain more muscle mass, the essential movements will get you closer to that goal.
Great compound movements for beginners include also:
- Goblet squats
- Kettlebell Sumo Deadlift
- Chin-ups and pull-ups
- Push-ups
- Rows
- Overhead press
- Dips
- Farmer carriers
Here’s a typical weekly routine any beginner can do to get faster results.
It consists of the most effective beginner’s exercises and you would need to train three times a week for approximately 30 to 50 minutes.
Always make sure you are using a proper form to establish the right habits from the start and maximise the results. Don’t make the mistake of using too much weight, too soon (although it may be tempting!)
Monday
- Squats/Leg Press
3-5 sets of 8 reps. 2 minutes rest - Bench Press/Flat Dumbbell Bench Press
3-5 sets of 8 reps. 2 minutes rest - Pull-ups/Lat Pull-Downs
3 sets of 6 – 8 reps. 2 minutes rest
Wednesday
- Deadlifts
3-5 sets of 8 reps. 2 minutes rest - Overhead Shoulder Press
3-5 sets of 8 reps. 2 minutes rest - Rows
3-5 sets of 6 – 8 reps. 2 minutes rest
Friday
- Squats/Leg Press
3-5 sets of 8 reps. 2 minutes rest - Bench Press/Flat Dumbbell Bench Press
3-5 sets of 8 reps. 2 minutes rest - Pull-ups/Lat Pull-Downs
3 sets of 6 – 8 reps. 2 minutes rest
Once you’ve mastered the form on each of those exercises (that will take some time), you can add more variety with the other exercises mentioned above. You can also slowly start with progressive overload to ensure consistent progress.
However, for the purposes of this article, we won’t go any further. The outlined routine should be sufficient to get you significant results in a matter of weeks!
If you want to get in shape quickly, nutrition is a big deal. You have to start thinking deliberately about the types of food you consume to create healthy eating habits.
Having a good and consistent diet is not only vital for efficient fat loss. It also supports your body with the right amount of nutrients it needs after periods of intense physical activity and training.
In other words, going to the gym and training hard is great but without proper nutrition, you won’t get far.
That said, let’s discuss the importance of the three main macronutrients and some useful tips on how to improve your diet (beyond staying hydrated throughout the day or reducing alcohol and sugar consumption).
When it comes to strength training, protein is the single most important nutrient.
Eating protein increases energy expenditure and boosts fat burning. It’s also vital for building muscle massand increasing strength to maximise the positive effect of resistance training.
Finally, it reduces cravings and desire for high-calorie foods by improving the function of dopamine, a brain hormone related to pleasure and addiction creation.
The best high-protein foods are:
- Whey or plant-based protein powder
- Eggs
- Chicken/turkey
- Salmon/tuna
- Greek yogurt
- Cottage cheese
Pro tip: For a post-workout meal, you should aim for 20 to 40 grams of protein intake depending on your weight and body type. As for how much protein you should eat in a day, the recommended amount is somewhere between 1.6 and 2.2 grams of protein per kilogram of body weight.
Carbs are crucial when it comes to helping your body to recharge and restore its fuel supply.
Furthermore, it’s been proven that consuming carbohydrates with a high-quality protein leads to an increase in growth hormone resulting in a better, more effective recovery.
If you are trying to get back in shape for summer, you shouldn’t neglect carbs. Just make sure you are eating the right kinds of them.
Some of the carbs that will fill you up and are easy to digest:
- White/sweet potatoes
- White rice
- Fruit (bananas, apples, strawberries, pineapples…)
- Quinoa
- Oats
- Green vegetables
Pro tip: The optimal amount of carbs to consume after training is roughly 20-30% of your total daily carbs intake (at least 30g). As for the total amount of carbohydrates you should eat every day, stick to consuming at least twice as more carbs than you eat protein.
Managing your calorie intake is critical when your goal is to get in shape quickly. Healthy, unsaturated fats are great as they help to keep cravings at bay and reduce hunger.
And although fats sometimes get a bad reputation because of how much calories they contain, this macronutrient is essential for a wholesome diet.
We need it, just not too much and from plenty of different sources.
The following foods are rich in healthy omega-3 and omega-6 fatty acids. In other words, they are the good fats you should consume:
- Nuts
- Avocados
- Fish
- Dark Chocolate
- Eggs
- Tofu
Need professional help with getting back in shape for summer? A good personal trainer will help you to enjoy the training and reach your goals faster.
Delta Fitness is a personal training studio based in Canary Wharf, East London. We pride ourselves on creating the optimal environment so that you get the body you want without any distractions.
We believe in delivering results in the shortest amount of time, and we are fully committed to helping our clients in the best way we can.
Want to know more? Book a free first consultation.