How to get a summer body in a month? Most people want to be fit for the summer. You have to make your body fit if you want to be comfortable in your own skin this summer. All the weight you gained or lost during winters, now you have to lose it or gain it. But, it is a gradual process.
You must get ahead of yourself and start planning as soon as possible. The total time required is 30 days.
What means to have a summer body?
It means being comfortable in your skin. Being able to socialize and being proud of what you look like.
Here are the following things which you have to do to get a summer body.
Start by fixing your diet
It is the most important factor. You can start to work on right now, your diet should be based on your goals, weight and activity level. These factors will help you to determine what your exact calorie intake should be. Once you find your number, gradually bring down the calories every week. If you are trying to gain weight, then raise that number every week.
A proper diet is based on plant products such as vegetables and fruits, they have:
- Fiber
- Carbohydrates
- Proteins
- Vitamins
- Minerals
Extra sugary and junk food should be minimized.
Set realistic goals
It all starts with setting a goal. This factor will keep you motivated. It is your job to set a goal and gradually work towards it. Always keep your end goal in mind. Whether it is dropping 10 to 15 pounds or simply dropping 5% of body fat. You should also match your goals.
There are two elements of any goal.
- It should be measurable.
- It should be specific.
Set yourself on some shorter goals, and take it to your larger goals.
Grab a diary
Grab a diary and note down all the points. Make your plan. Daily, tick marks the exercises. Make your schedule weekly that what you have to do and what you have to eat. It will keep you on a straight and single path.
Massage
A proper body massage just after your workout is very important. It helps your muscles to get in shape and relax. Because if you are working and learning on how to get a summer body in a month, you have to massage your muscles. It relieves the pain and tightness of any muscle.
Sleep
Sleep is a crucial aspect for not only staying healthy but to have a great physique.
- Sleep is where your muscles recover.
- Metabolism re-energizes.
- Mind refreshes.
If you do not get proper sleep of about 8 hours, your body enters a sympathetic state, that is a fight or flight response. It has the following impacts on your body:
- A decrease in concentration.
- Increase the rate of injury.
- Hunger goes up, that will kill your physique.
- Storing more fat.
Fuel up
Your body is smart. Starving yourself is not good. It will affect your body’s metabolism. You have to take meals 2-3 times a day.
- Try to eat more vegetables as they are the greatest source of vitamins, magnesium, and iron.
- Take some healthy fats and more protein because proteins help to repair your broken tissues.
Women should take 46 grams of protein per day and men should take 56 grams of proteins per day.
There are two different cases now. Some have to gain body weight, and some have to lose weight to get a perfect summer body shape.
Fuel up your body with the following type of food:
- Decrease simple carbs.
- Increase lean protein (healthy protein).
- Plant-based diet.
Fibers make you feel good and also decrease how much carbohydrates your body digest. Remember, you don’t have to be 100 percent rigid. Give yourself a cheat day. Give yourself some flexibility.
Hydrate
For a summer body, you have to keep your body hydrated every time. For this, you have to skip the soda and skip the alcohol, only water. When you are dehydrated, it can cause many serious problems like:
- It hurts your performance.
- It hurts your circulation.
- It increases the risk of injury.
Burn calories on the go
Everyone is so busy nowadays, and having time for yourself is decreased, for going to the gym, for doing any exercise and to work harder.
If you are going somewhere, and it is two miles away, goes for a walk. If you are in any building, you have to go to the highest floor, do not wait for the elevator. Just walk by using the stairs.
Exercises
Now comes the exercise part. Achieving a summer body in a month requires a lot of effort and hard work. There are two categories: weight loss and weight gain. We will discuss both in detail.
Weight loss: Cardio & Weight Training
Cardio:
In this, focus on high-intensity interval training called HIIT. It means you need a period of intense exercise of about 60 seconds, followed by a period of less intense exercise for about 4 minutes. You need to do cardio 3 or 4 times a week for 30 minutes.
In cardio, you can do jogging, running, swimming and cycling, etc.
Weight training:
Next to the cardio is weight training. It will make your muscle mass better. You not only look good but you also become strong. More calories will be burnt all day.
Weight gain
The next condition is weight gain. For this, you have to do a low amount of reps with a high amount of weight. When you do this, you put maximal stress on your muscles. It encourages and forces them to grow. It gives you a nice and big bicep pump. Focus on the compound exercise. Now, what is a compound exercise?
It is an exercise that involves multiple muscle groups at the same time. You can do the following exercises in the compound exercise:
- Squat
- Bench press.
- Shoulder press.
Yoga
The heat releases in very low amounts during winters, which makes the body stiff and sometimes hard to move. Yes, yoga is the solution. Keep hydrated and perform yoga in the winter holidays. There are many types of yoga-like Bikram and Chakrasana etc. You can select what suits you.
Morning gym
What are the difference between the gym in the evening and the gym in the morning? Many differences make the morning gym superior. In winters, there is a reverse in day length. Going to the gym in the morning will help you to keep fresh and motivated all day. You can utilize all your daylight.
You can eat better all day as you worked very hard in the morning.
Intense summer body workout
In this workout, you will be able to work on your booty, abs, and legs. This is a complete guide and you can do this workout at home. It required no equipment. The following exercises you can do daily and the total time they take is 20 minutes.
- Fire hydrants inside and outside (15 reps)
- Pulse extend (20 reps)
- Leg kick to the side (15 reps)
- Rainbow (15 reps)
- Mule kick (20 reps)
- Gate Bridge (20 seconds)
- Gate Bridge pulse (20 reps)
- Toe touches (30 reps)
- Heel touches (30 reps)
- Scissor kicks (30 reps)
- V-crunches (15 reps)
- Starfish crunch (20 reps)
- Bicycle crunch (20 reps total, 10 fast as you can)
- Full sit up (10 reps)
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Conclusion: How to Get a Summer Body in a month
After 30 days, you will have a perfect summer body. You will be able to wear anything you want to. You can travel anywhere you want to, without any fear.
Hopefully, this blog post on how to get a summer body in a month was helpful.
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