How To Get In Shape For Summer.

Healthy Weight Loss Meal

How to get in shape for summer.

Want to look your best and feel confident in your swimsuit this summer? Remember to talk about your wish to lose weight with your doctor. He’ll most likely have some great tips for you and might even provide you with a printed nutritional program to follow, so you can get in shape for summer safely.

Coupled with that, you may want to make these easy diet and exercise changes to slim down and tone up, for losing weight fast for summer, and you’ll be ready to model your swimsuit before you know it.

How to get a summer body:

Start by determining how much weight you plan to lose; and by when:
I will lose 10 pounds (4.54 kg) by July 1. Consider taking your “before” photo.
Break that down into weekly goals to increase your chances of success and
feelings of accomplishment. For example: if you plan to lose 15 pounds (6.8 kg),
your weekly weight loss goal might be 2 or 4 pounds (1.81 kilogram). Setting realistic
goals will help you stay on track and motivated. Step on the scale once a week on the same day of the Week.

Plan your meals:

Plan meals that support your slim down goals. Include plenty of fresh fruits and green leafy vegetables. Go for at least 5 servings per day. Include whole grains, protein, and fibre – aim for 25 to 40 grams per day. Increase incrementally to avoid gastrointestinal distress. Protein and fibre will help you feel satiated longer and keep your digestive system running smoothly. Good choices include leafy greens, lean chicken and nuts in moderation.

Mayo Clinic Sample Meal Plan 1

Sunday 1: Breakfast burrito, rice salad, Thai-inspired pork with quinoa
Monday 2: Pancakes with blueberries, tuna salad pita, whole-grain spaghetti with homemade sauce
Tuesday 3: Baked eggs and beans, poke bowl, chicken curry
Wednesday 4: Whole-grain cereal, grilled chicken salad, grilled tuna with brown rice and vegetables
Thursday 5: Oatmeal with raisins, quinoa and sweet potato cakes, rosemary lemon chicken
Friday 6: Ricotta and tomato wrap, Buddha bowl, lentil, and tofu curry
Saturday 7: Whole-wheat tortilla with vegetables and low-fat cheese, mixed bean salad, mango salad pizza.

Related: How to lose weight easily (and keep it off FOR GOOD)

Eat only health snacks:

Keep healthy snacks on hand, so you will always reach for the good snack. If you know that you have a weak willpower around foods that will derail your swimsuit plan, ban them from the house. Ask your family to support, or even join, you in this endeavour.

How to get in shape for the summer:

Studies have shown that overweight and obese people tend to move less during everyday activities.2
This may be a result of the excess weight, or it may be a cause of it. In either case, it’s likely a vicious circle you should work to avoid if you wish to get in shape for the summer.

Extra incidental movement throughout the day is a key factor in establishing a basis for weight loss
and will help you get in shape for the summer. Try for at least 40 minutes of cardio four times weekly. However, if that proves to be too much for you, then start with three times per week and work up from there. You may want to split the session into two parts of 20 minutes, two times each day, if that fits more easily into your schedule. Remember, you benefit from any activity you do, since you continue to burn calories for as long as three days after a workout!

Related: How to Overcome Emotional Overeating

Vary your workout to keep yourself motivated.

Try different intervals to boost the power of your workout. You can do this by adding brief periods of jogging to your walking routine. In fact, you can do this with any routine by Simply increasing your level of exertion from about 5 on a scale of 1 to 10 to about 8 every few minutes.

Get in shape for summer workout plan:

Get up and walk around at least once an hour throughout the day. If you’re unable to get to the gym, you can also try this at home circuit training to help you get in shape for summer:

Consider jogging.

Begin your jogging program by walking, then, increase walking speed in the
second week of your program. During the third week, pick up your walking speed even more. The fifth week, try jogging periodically throughout your walk. Alternate walking and jogging until the end of your workout. Gradually increase the distance or amount of time you jog. Before you know it, you’ll be jogging short distances.

Jump rope or jog in place.

This burns calories and boosts heart and bone health, increase the elasticity and resiliency of the lower leg muscles, leading to a reduced risk of lower-leg injuries. Jumping rope can also help to improve your coordination, improve your cognitive function, as well as help to increase the intensity of circuit-training workouts, among other things.


Squats tone quads, hamstrings, and calves. Stand with feet a bit wider than hip width apart, toes facing forward. Bend your knees to sit as if meeting a chair. Take care not to let the knees go past your toes.

Bicep curls.

Bicep curls tone your arms. Hold a dumbbell in each hand at your sides. Your feet should be hip width apart. Engage your core and lift each weight to the front of your shoulders, then lower and repeat.


Plank tones your abs – Get into push up position. Elbows should be directly below your shoulders. Use your hands to push the body up; your feet should be resting on your toes and the body in the form of a straight line.


Lunges tone glutes, strengthens hips and core. Stand with feet hip width apart and
step forward with the right foot, then slowly lower both knees no more than 90 degrees.
Repeat with opposite foot.

Kettle bell swing.

Kettle bell swing tones the hips, glutes and hamstrings. Stand with feet wider than
hip-width apart. Bend forward from your hips and grasp the kettle bell.
Stand and swing the kettle bell forward with arms fully extended until it reaches chin height. Lower through your thighs with knees soft.

Glute bridge.

This tones your bottom and strengthens your back. Do this, lying on your back with knees bent and feet flat. Raise your hips so your body forms a straight line between knees and shoulders. Do each exercise for 30 to 60 seconds. Do two sets when time allows.

Remind yourself that you’re doing this to get in shape for summer and that should
motivate you to keep going.

If you’re struggling to get in shape for summer because your weight is above where you want it to be. A slight change in your lifestyle or even your workout routine can make a big difference. Having the right equipment can enhance the effects and help you achieve the body you want and deserve.

2 thoughts on “How To Get In Shape For Summer.

    • David B says:

      Hi Loris, thanks for taking the time to read my post. I am happy to see that you’re enjoying, my contributions. When it comes to will power, the best advice I can give is to try one day at a time. It has been my experience that, that approach is the best.

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