The same thing happens every year, you wake up one morning and realise that spring is in full effect and that there is only a matter of 12 weeks or so until summer is here.
Your first reaction is that of contentment, you think of barbeques, outdoor pools, the beach, holidays etc … and then all of a sudden it hits you. Your bedroom is covered in pizza boxes and you’re 5kg fatter than you were last year.
You need to get jacked before summer and you are running out of time!
But luckily for you this article is targeting sufferers of this exact issue, we will look at how you can lose fat and build a bit of muscle in time for summer.
If you are prepared to work hard and be consistent you will be very pleased with the end result.
First Job: Sort your diet out
If you want to shift that body fat you will need to start taking control over your diet, you need a plan.
You need regularly scheduled food shops that buy ingredients for healthy meals, because one of the biggest failures for most diets is an empty cupboard – because this leads to takeaways and ready meals.
Giving up booze, junk food, and high calorie meals full stop is not going to work, but you will definitely need to cut down.
Try scheduling a cheat meal once or twice per week, and spend the rest of the time eating healthy.
Look for lower calorie versions of your favourite snacks, fat-free Greek yoghurt instead of regular, chicken sausages instead of pork, high protein cheese (yes it exists) rather than regular.
If you really want to be successful then you will need to start tracking calories, find out your ideal target and consistently hit it.
Also, make sure that your protein levels are high, as this will prevent muscle loss.
Second Job: Get in the gym
With such a short time period to get in shape you are going to need to be in the gym at least three times per week (ideally four).
Strength training with cardio thrown in at the end, known as concurrent training will really help maximise fat loss.
Try performing 3 big exercises per session (deadlift, leg press, bench press) and adding in 2 smaller exercises (lat pulldown, long arm crunches), before finishing off with some High Intensity Interval Training.
This is just an example, there are lots of training methods that you could utilise for fat burning. This just happens to be a very effective method that will burn a lot of calories and not make your sessions too long.
You can train with high reps for the smaller exercises, low reps of the 3 big exercises, and the HIIT can be of your choosing. Either treadmill sprints or TABATA would be good.
You can either train full body, follow a bodybuilder split, or perform upper body exercises one day, lower the next. Or even adopt a push pull method.
Fat loss seems to work very well with full body though, so bear that in mind when making your choices.
Third Job: Get some sleep
One of the most underrated ways to lose weight is to improve your sleep quality and sleep duration.
This can have beneficial effects on weight loss by improving your hormone production. A bad night can lead to increased hunger hormones and a reduced amount of satiety hormones (which causes overeating).
Bad sleep can also lower growth hormone and testosterone levels, which can reduce the positive effects of exercise on your muscles.
Studies have shown that increasing your sleep can help boost testosterone and also improve physical exercise the following day. It can also increase muscle protein synthesis – which will give you bigger, stronger muscles.
Fourth Job: Supplements
You don’t NEED supplements to lose weight and build muscle, but if you are looking for a 12 week turnaround, then you need to be optimal in everything you do. And taking certain supplements can do this for you.
Fat burners that rely on high doses of caffeine can definitely help increase your metabolism. Whey protein shakes will help you increase muscle mass, and will help you maintain muscle during your diet.
You can also consider creatine monohydrate to improve your muscular strength and endurance, and perhaps some testosterone boosting ingredients (natural ones).
You have a short amount of time to make changes so don’t waste a second, be decisive and act fast.
Don’t expect miracles, if you’ve been buying XXL t-shirts for the last 10 years you probably won’t be rocking a six pack at the end of this. But you’ll be infinitely better off if you work hard, diet right, and recover properly.
You’ll be happier, more confident, and deep down you’ll know that you did everything that you could, which is a great feeling.