It’s that time of year again when the sun is shining, the days are getting longer, and you’re ready to hit the beach or pool confidently. But if you’re feeling a little out of shape after the winter months, it’s time to get “summer shredded” and achieve your fitness goals. This comprehensive guide will give you the tips and tricks to transform your body and feel your best. With a focus on diet, workouts, and motivation, we’ll help you get in the best shape of your life. So, let’s dive in and get ready for summer!
Set realistic goals
Before you begin your journey to getting summer shredded, setting realistic goals is essential. This means considering your current fitness level, your time before summer arrives, and what you want to achieve (1). Write down your specific, measurable, attainable, relevant, and time-bound (SMART) goals to keep yourself accountable and motivated.
Master your diet
To get summer shredded, your diet is crucial. Here are some tips to help you eat your way to a better physique:
- Prioritize protein: Consuming enough protein is vital for muscle growth and repair. Aim for 0.8 to 1 gram of protein per pound of body weight daily (2).
- Opt for whole foods: Focus on consuming unprocessed, nutrient-dense foods like fruits, vegetables, lean meats, whole grains, and healthy fats. These foods will provide your body’s nutrients for optimal performance and recovery.
- Manage your calorie intake: To lose body fat, you must create a calorie deficit by consuming fewer calories than you burn. Use an online calculator or consult a nutritionist to determine your daily caloric needs and adjust accordingly.
- Stay hydrated: Drinking enough water is essential for overall health and can help curb hunger. Aim for at least eight glasses of water daily.
Create a workout routine
To get summer shredded, you’ll need a workout routine that combines both cardiovascular exercise and resistance training:
- Cardiovascular exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week (3). Examples include running, swimming, cycling, and high-intensity interval training (HIIT).
- Resistance training: Incorporate strength training exercises into your routine at least two to three times per week, focusing on compound movements like squats, deadlifts, bench presses, and pull-ups.
- Mix it up: To prevent boredom and plateaus, vary your workouts by changing the exercises, intensity, and duration.
Stay motivated and track your progress
Staying motivated and tracking your progress is key to achieving your summer shredded goals:
- Find a workout buddy: Having a workout partner can help keep you accountable and make your workouts more enjoyable.
- Celebrate small victories: Acknowledge and celebrate small accomplishments, such as increasing the weight you can lift or running a faster mile.
- Take progress photos: Regularly taking photos can help you visualize your progress and stay motivated.
- Track your workouts and nutrition: Use a fitness app or journal to track and monitor your calorie intake.
Rest and recover
Giving your body enough time to rest and recover is crucial to getting summer shredded. Here’s what you need to know:
- Prioritize sleep: Aim for 7 to 9 hours per night to support muscle recovery and overall well-being (4).
- Take rest days: Schedule at least one to two rest days weekly to allow your muscles to recover and prevent overtraining.
- Stretch and foam roll: Incorporate stretching and foam rolling into your routine to improve flexibility and alleviate muscle soreness.
Supplementation for optimal results
While a balanced diet should be your primary source of nutrients, certain supplements can support your journey to getting summer shredded:
- Whey protein: This fast-absorbing protein source can help you meet your daily protein requirements and support muscle recovery (5).
- Creatine: This supplement has been shown to improve strength, power, and muscle mass, especially when combined with resistance training (6).
- Branched-Chain Amino Acids (BCAAs): BCAAs can help reduce muscle soreness and fatigue during and after workouts (7).
- Pre-workout supplements: These products typically contain caffeine and other ingredients that can boost energy, focus, and endurance during workouts.
Always consult with a healthcare professional before adding any supplements to your routine.
Tips for staying safe in the sun
While enjoying the summer weather and working on your summer body, it’s essential to protect yourself from the sun’s harmful rays:
- Apply sunscreen: Use a broad-spectrum sunscreen with an SPF of 30 or higher, reapplying every two hours and after swimming or sweating.
- Wear protective clothing: Opt for lightweight, long-sleeved shirts, and wide-brimmed hats to shield your skin from the sun.
- Stay hydrated: Prolonged sun exposure can lead to dehydration, so drink plenty of water throughout the day.
Following these sun safety tips lets you keep your skin healthy while working on your summer shredded physique.
Conclusion
Getting summer shredded is all about setting realistic goals, mastering your diet, creating a workout routine, staying motivated, and prioritizing rest and recovery. By following these tips and tricks, you’ll be well on your way to achieving your fitness goals and feeling confident in your summer wardrobe. So, get started today and make this your best summer yet!
FAQs
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How long does it take to get “summer shredded”?
The time it takes to get summer shredded depends on your starting point, goals, and commitment to your diet and workout routine. With consistent effort, you can expect noticeable changes in your physique within a few weeks to a few months.
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Can I still enjoy my favorite foods while getting in shape for summer?
Yes, moderation is key. You can still enjoy your favorite treats occasionally, but be mindful of portion sizes and make sure they fit within your daily calorie and macronutrient goals.
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How many days a week should I work out to get summer shredded?
Aim for at least four to six days of exercise per week, combining cardiovascular and resistance training. Be sure to include rest days to allow your body to recover.
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What if I hit a plateau and stop seeing progress?
If you hit a plateau, reassess your diet and workout routine. You may need to adjust your calorie intake, change your exercises, or increase the intensity of your workouts. It’s also essential to be patient, as progress isn’t always linear.
Resources
(1) Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717.
(2) Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., … & Antonio, J. (2007). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 4(1), 8.
(3) American Heart Association. (2021). American Heart Association recommendations for physical activity in adults and kids. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
(4) Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., … & Neubauer, D. N. (2015). National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health, 1(1), 40-43.
(5) Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is best?. Journal of Sports Science & Medicine, 3(3), 118-130.
(6) Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
(7) Negro, M., Giardina, S., Marzani, B., & Marzatico, F. (2008). Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. Journal of Sports Medicine and Physical Fitness, 48(3), 347-351.
