Updated: Dec 11, 2019
By: Matt Weik
Take off your clothes and look in the mirror. I know, it’s weird to hear someone say that
but go with me on this one – I promise it won’t be weird. What do you see? How does
your physique make you feel at this very moment? Now think about being in a bathing
suit in a month. Worried? If so, it’s time to put your head down and get to work. All
those extra meals and desserts over the winter months and holidays surely didn’t help
you. But don’t get all depressed and down on yourself – you still have a little time but
you need to act now. To help put you in the best position to shed off that excess bulge,
here are five effective ways to get fit for summer.
1. Lower Your Calories
I feel as though we need to start off with this one because ultimately your nutrition will
make or break your results. You can’t out-train a poor diet, so let’s get things under
control right from the beginning. You need to put yourself in a caloric deficit. What that
means is, you need to consume fewer calories than maintenance in order to see the
number on the scale decrease.
If you are consuming 2,500 calories as maintenance and not gaining or losing any
weight, reduce that number by 250-500 calories per day. A 500-calorie reduction will
have you lose around one pound of weight per week and a 250-calorie reduction will
have you lose a half pound each week. You could always start off at 250 and after a
week or two bump it up to 500 if you aren’t seeing any results. This is a great first step
to help you get fit for summer.
2. Play with Your Macro Ratios
Tying in with #1, you should look to also play with your macros. Try to keep your
protein intake around 1g of protein per pound of body weight, but other than that, see
how your body responds to a reduction in fat or carbohydrates. Some people can do
extremely well on a low carb diet while others feel tired and suffer from brain fog. If
that’s you, change it up and lower your fat content but I wouldn’t recommend going
under 15% of your calories coming from fat.
3. Increase Your Cardio
You might be asking, “What’s cardio?” And you’re not alone. Winter months are
generally when everyone puts cardio on the back burner and focuses on adding quality
lean muscle mass. Unfortunately, many tend to put on some body fat with that new
lean muscle. With that being said, we are now in crunch mode to get fit for summer and
need to introduce it back in or even increase the duration of cardio you were currently
doing to help burn off stubborn body fat and create that lean physique you can be proud
of when you take your shirt off.
As a starting point, I’d recommend striving for 30 minutes of cardio five days a week.
This combined with a reduction in your overall calories will make it fairly easy to see the
change on the scale and in the mirror.
Make sure you continue to hit the weights hard during this time. You want to maintain
as much lean muscle mass as possible to help keep your metabolism revving.
4. Try HIIT Cardio
I’ve you’ve never tried HIIT cardio, I’m certain you’ll love it. Ok, that was a lie. You’ll
probably hate me upfront but love me after you start seeing the results. HIIT cardio
stands for high-intensity interval training. If you want a quick way to bust through a
session of cardio and work your mind and body to the max, this is the way to go.
Generally, HIIT sessions are 15-30 minutes depending on your current fitness level.
The more fit you are, the longer/more circuits you can do.
An example of HIIT cardio would be walking for 60 seconds and then immediately
sprinting for 30 seconds. Following your sprints, you immediately walk for 60 seconds
and the cycle simply continues for as long of a duration as you are able to accomplish.
Being that the weather is getting nice, I would highly recommend you get outside and
utilize your HIIT cardio in the fresh air. Plus, it’s much nicer scenery when compared to
the inside of a gym where you’re probably staring at a wall or television (which you
won’t really be watching due to the intensity of HIIT cardio).
5. Utilize a Fat Burner
If you are utilizing all of the things above and need an extra little boost, consider adding
a fat burner into the fold to help you get fit for summer. Now, do not use fat burners as
a crutch to fix your poor lifestyle and nutrition choices or you will simply be wasting your
money. You need to be honest with yourself as there is no magic fat burner that will get
you fit for summer without your intervention and lifestyle change.
The purpose of a fat burner is to help boost your metabolism so that you are able to
burn more calories throughout the day. They are also able to reduce your appetite so
you don’t have crazy cravings while you are in a caloric deficit. One product you can try
is Thermo Fitt.
Thermo Fitt contains 13-full strength fat-burning ingredients that can help you shed
unwanted body fat to assist you in getting fit for summer. It includes 4 patented
ingredients (KSM-66®, ActivAMP®, Capsimax®, and BioPerine®) to help provide you
with the ability to stimulate lipolysis, increase your metabolic rate, reduce cortisol,
enhance mood, improve satiety, and boost your focus.
Utilize the five points mentioned above and you will increase your chance of being fit for
summer, even if you’re starting things a little later than you originally wished (as they
say, better late than never). Keep your head down, put in the time and the work, be
consistent, and the results will start to show. Don’t be afraid to tweak things slightly as
you start to plateau either. If you see the scale stop moving, consider adding in a little
more cardio (either another day of cardio or longer sessions) or reducing your calories
another 250-500 calories. Before you know it, your FITT body will be ready to be