Start getting your tight body for summer by burning more fat and losing weight–with smart training and clean eating. You may need to make some changes to your program to be successful.

Lunge with DB

Here are 3 Tips to get Your Body ready for Summer with Faster Fat Loss:

1. Shorten your weight training workouts to 50 minutes or less and ramp up the intensity! In other words, work harder for a shorter period of time and you’ll get more fat burn and calorie burn during and after your workout.

Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises.

Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on “mirror exercises” like bicep curls, calf raises and tricep extensions.

Here is a good fat-burning strength workout:

Do each exercise one after the other with 30 seconds rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 4 times.

–Bulgarian Split Squats, 10 repetitions each leg
–Plank, 10 repetitions, 10 second hold
–Pushups, 12 repetitions
–Step Ups with Knee Lift (knee high platform), 10 repetitions each leg
–Bentover dumbbell rows, 10 repetitions
–Clock Lunges, 5 repetitions each leg
–Standing dumbbell shoulder press, 10 repetitions
–Repeat circuit 2 more times.

This type of workout will torch body fat.

2. Shorten and intensify your cardio workout. Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout.

I’m talking about interval cardio sessions that are 20 minutes or less.

Here is an interval cardio workout you can try:

–Jump rope, fast, 1 minute
–Walk 1 minute
–Mountain climbers, fast, 30 seconds
–Walk 30 seconds
–Jumping Jacks, fast, 1 minute
–Walk 1 minute
–Run-In-Place, fast, 30 seconds
–Walk 30 seconds
–Bodyweight Jump Squats, fast, 15 seconds
–Walk 1 minute

Repeat this circuit 2 more times.

If you don’t like these types of exercises, then pick exercises that you like. I know that jump squats won’t work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress.

3. Make needed changes to your eating habits and reach your fat loss and weight loss goals faster.

Don’t ruin great workouts by eating bad food with a million calories! Its possible to hide those hard-earned muscles with a thick layer(s) of fat. Don’t fight against yourself!

We tend to eat “too large” servings of food and that’s without even “super-sizing” anything. Keep your daily food journal to track what, how much and why you are eating. This will help you with portion control.

It will be easier to keep your commitment if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing).

Here are some common sense do’s and don’ts when it comes to eating:

Cut out these type foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise

Add these type foods: oats, quinoa, nuts, low-fat dairy products, low-fat Greek yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard

Burn fat and shape your curves leaner and meaner. You will look and feel great!

Download your Free Curves, Abs and Upper Body Fat Burn Manual and start shaping your body faster!

Mark Dilworth, BA, PES
Her Fitness Hut

Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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