As the first glimmers of sunshine begin to spread across the country, we can’t help but think of summer... the parties, the BBQ’s and the beach. Summer brings a lot of excitement but there is also the pressure to look good both on and off the beach. So, if you want to get in shape for summer and rock your sexiest summer body ever, then this is where it all begins.
Getting in shape for summer doesn’t have to be a chore and it doesn’t need to be a mad dash to lose half a stone the week before your holiday either. All you need is a good training guide and a food and supplement plan that supports your fat loss, whilst helping you maximise the benefits of all that sweaty exercise.
We have teamed up with Warrior Supplements to bring to you a fat loss programme that will tone and shape your whole body and have you primed for the beach in no time.
Your Summer Body Training
6.15am – 30 mins of Cardio
If you are not a morning person, this session will probably be your biggest challenge but it’s well worth the early start. Try and mix u your cardio by including hill sprints, cycling, jogging and interval training.
6pm – Gym Time!
This is your training plan for the next 8 weeks! It’s very important that you manage to hit 5 reps for 5 sets so use a weight which allows you to achieve this.
Ideally you will set the plan over 4 days per week, with a rest day in between sessions i.e. Monday, Wednesday, Friday, and Sunday Then Tues, Thursday, Saturday and so forth
For the first 3 weeks, stick with a weight which allows you to do all reps and sets as this will allow your body to adapt. Then, from week 4 add around 5kg of extra weight to each rep and continue to build up the weight in this way for the remainder of the weeks.
Machine Hamstring Curls 5 x 5
Machine Leg Extensions 5 x 5
Machine Leg Press 5 x 5
Smith Machine Squats 5 x 5
Weighted lunges with dumbbells 5 x 5
Chest and Triceps:
Incline dumbbell bench press 5 x 5 (chest)
Incline Flyes 5 x 5 (chest)
Flat bench Flyes 5 x 5 (chest)
Cable Triceps Press Down 5 x 5 (Triceps)
Tricep Dips 5 x 5 (Triceps)
Overhead Dumbbell Tricep Extension 5 x 5 (Triceps)
Seated Dumbbell Shoulder Press 5 x 5
Lateral Raises with Dumbbell 5 x 5
Face Pulls 5 x 5
Dumbbell High Pulls 5 x 5
Back and Biceps:
Underhand Lat Pulldowns 5 x 5 (Back)
Seated Cable Rows 5 x 5 (Back)
Deadlifts 5 x 5 (Back)
EZ Bar preacher Curls 5 x 5 (Biceps)
Dumbbell Curls 5 x 5 (Biceps)
Incline Bench Dumbbell Curl 5 x 5 (Biceps)
An Ab workout is to be included at each session apart from your leg session as your core is always worked when you work your legs.
This should include 30 crunches, 30 side crunches (each side) & 30 lower crunches.
From the moment you start this plan, make sure that the majority of the food you eat is based around the principles below.
Your body needs protein to repair and tone your muscles. Therefore, it’s important to have a high protein diet when on this plan. We recommend a diet whey shake in the morning and then one post workout.
When planning your meals try and include good sources of protein such as White Meat, Cold Water Fish, Milk, Cheese or Yogurt.
Low glycaemic carbs
Consuming foods with a high-GI leads to spikes of circulating insulin in the bloodstream. The large surge in insulin, caused by the high-GI foods results in you feeling lethargic, hungry and craving more sugar. We want to avoid this process to ensure that its easier for us to eat right. Therefore choosing Low Glycaemic carbs is a must.
When planning your meals try and include the following low glycaemic carbs over other carbs; Rolled Oats, dark green veg, Peanuts, Coconut Oil, Brown Rice and Sweet Potatoes
Well this will come as no surprise but you need to cut those sugars! Yes that includes sweets and chocolate but also be careful when it comes to natural sugars.
5 Great Fat Burning foods are;
Warrior Princess blaze - Take one capsule in the morning and one 30 minutes before training. On non training days take two capsules in the morning. Each ingredient within Warrior Princess Blaze has been reviewed and tested to ensure they help reduce appetite, increase metabolic rate (increased fat burning), and gave you the results you deserve.
Bodybuilding Warehouse Diet whey - Performance Diet Whey V2 is low in fat, low in sugar and carbohydrates and packed with protein to quench appetite and reduce hunger. It is an ideal meal replacement shake for anyone trying to effectively manage their weight, improve body tone, and enhance their physique as part of a high protein diet and exercise regime.
BCAA 8:1:1 - Pure iBCAA 8:1:1 (Instantised Branch Chain Amino Acids) is an extreme Branch Chain Amino Acid intra-workout supplement for those who want the benefits of leucine whilst still getting the convenience and benefits of Isoleucine and Valine. Take these during your workout to boost endurance and ensure that you don't get the dreaded DOMS.
For some more tips on what other foods are good for fat loss just click here
Good luck and enjoy summer!!