It’s time to start preparing for summer!
With just 90 days until you’ll be lounging in the sun, there has never been a better time to get started on creating your best beach body.
Let’s walk you through the steps needed to transform your physique and feel confident in your swimwear this year.
Step 1: Establish your trackable goals
Progress tracking is essential for success. Begin by setting up a dashboard that will show your progress over time, focusing on three key elements:
- Weight
- Inches
- Progress photos
We recommend weighing yourself 3-7 times each week and calculating a weekly average.
On Fridays, measure your chest, waist, and hip inches.
Supplement this data with occasional DEXA scans and bloodwork for a complete understanding of your internal progress as well.
Step 2: Implement smart eating habits
Nutrition plays a crucial role in attaining your fitness goals.
Here are three important factors to consider when planning your meals:
- Eat the right amount of food to achieve a leaner look
- Select high-quality foods to regulate hormones, energy, and appetite
- Sync your meal schedule with your circadian rhythms
As a rule of thumb, multiply your body weight by 8, 9, or 10 (depending on how many pounds you want to lose) to determine the number of calories you should consume daily.
Aim for 0.8 to 1 gram of protein per pound of body weight, while adhering to your dietary preferences and meal timing.
Step 3: Implement a gym routine for maximum efficiency
You don’t need to spend hours in the gym to achieve tangible results – instead, focus on high-intensity workout sessions.
Design your exercise plan to concentrate on:
- Cutting down time spent at the gym
- Maintaining or building muscle mass
- Increasing overall strength
By employing this strategy, it’s possible to reduce total weekly gym time to under 90 minutes without sacrificing progress.
Step 4: Add movement throughout your day
Beyond scheduled workouts, incorporating more movement into your everyday life can offer significant benefits for both mind and body. Consider adding activities like:
- Walking meetings at work
- Lunch breaks spent on a walk
- An evening stroll after dinner
This low-intensity cardio promotes relaxation, stimulates creativity, and boosts fat loss.
Additional Cardio Recommendations
If you find that you enjoy cardio exercises or want to supplement your existing routine, try adding in other forms such as zone 2 cardio or high-intensity interval training (HIIT).
These options contribute to accelerated fat burning and added cardiovascular benefits.
Step 5 : stay hydrated with a strategic water plan
Adequate water consumption is essential for optimal health and fitness. Develop a water-drinking schedule that includes:
- A glass of water upon waking
- Drinking between meals, before, and after eating
Maintain your progress beyond the 90-day plan
Becoming beach-ready may have given you the motivation needed to kickstart a fitness journey, but it’s important to remember that Rome wasn’t built in a day.
Fitness is a lifestyle, not a one-time event.
After completing your 90-day challenge, continue refining these newfound habits and looking for new ways to keep yourself on track.
In summary, achieving a fit and healthy body in time for summer doesn’t require a crash course in dieting or marathon gym sessions.
By following this simple, well-structured plan that focuses on sensible meal planning, efficient workouts, and daily movement additions, you can create lasting change in just under three months.
Summer will be here before you know it – why wait any longer to begin your transformation ?
Takeaway
- 🎯 Set Measurable Goals: Track weight, body measurements, and progress photos. Use a dashboard for regular check-ins, weigh-in 3-7 times a week, and measure key body parts on Fridays.
- 🍽️ Smart Nutrition: Consume calories based on body weight (x8, x9, x10), prioritize high-quality foods, and sync eating times with your body’s natural clock. Aim for 0.8-1g of protein per pound of body weight.
- 🏋️♂️ Efficient Exercise: Engage in high-intensity workouts to cut gym time, maintain muscle, and increase strength. Aim for total weekly gym time of under 90 minutes.
- 🚶♂️ Daily Movement: Incorporate walking meetings, lunchtime strolls, and evening walks to boost fat loss and mental well-being. Add extra cardio like zone 2 or HIIT as needed.
- 💧 Hydration Strategy: Drink water upon waking, between meals, and around eating times. Continue good hydration practices beyond the 90-day plan for lasting health benefits.
