Spring has finally arrived, which means it’s time to whip those jumpers off and get the legs out. But if you’re feeling a bit self-conscious about revealing parts of your body, the good news is you still have plenty of time to lose fat, get into shape and tone up.
Here are some tips on getting a summer body in 12 weeks.
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Consistency is key
If you go into a weight-loss programme with the intention of dropping pounds in just a few days, you are more likely to give up sooner. Give yourself at least 12 weeks to get into the rhythm of healthy eating and exercising, so your body can get used to it, and you won’t be tempted to crash diet.
Three months is a good amount of time to slowly see change without having to restrict yourself too much. Even Joe Wicks’ Body Coach Plan is 90 days, with the nation’s PE teacher giving members one month to lose fat, one month to build strength, and one month to sustain it.
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Have a goal
Having a goal will help motivate you to stick with a programme, whether it’s to slip in a new dress, look great for a wedding, or lower your BMI to within a healthy range. Whenever you are finding your training hard, fitting in exercise difficult, or you miss your favourite treats, keep this in mind as motivation.
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Meal prep
You have heard Wicks say “prep like a boss” enough times, so it’s time to believe the hype. One of the best ways to avoid reaching for a chocolate bar or grabbing fast food is to plan your menu in advance. Know what you are having for breakfast, lunch and dinner, and if possible, prepare the meals or some ingredients beforehand. This will mean you remain within your daily calorie goals, you aren’t tempted by quick, processed foods, and you can make sure you feel full and satisfied at the end of the day.
Many people lead busy lifestyles these days, so you could consider meal prep services that deliver healthy dishes to your door that are tailored to your goals, whether it is to lose fat, build muscle or maintain your weight.
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Mix up cardio with weight training
If you are serious about changing your body composition, the secret isn’t to hammer it hard on the treadmill for 12 weeks, but to mix up your cardio and weight training. Contrary to popular beliefs ladies, you won’t end up looking like a man if you lift weights, as it takes a lot of time in the gym and extra calories to build muscles.
Firstly, it can become boring doing the same form of cardio multiple times a week, which may deter you from sticking to the programme in the long-term. Secondly, weight training has the benefit of strengthening muscles, which not only helps burn fat but also gives the appearance of a leaner physique.
Muscle and Strength recommends those who want to drop body fat before the summer to make their “weight training sessions more productive and intense via the use of supersets and dropsets”, combining different weight training movements and lowering the weight with every circuit.
“These intensity techniques are not only valuable for stimulating muscle growth, but also will raise heart rate, increase metabolism, burn greater calories and push natural GH (a very powerful fat-crushing hormone) through the roof!”