Oops…you did it again! You waited until the very last minute before beach season and now you want to look surfer-shredded. If you don’t know me by now, I am not a big fan of ‘quick-fix’ programs, but I am here to help. So if you only have a few weeks to get your beach body, check out this list of DO’S and DON’T’s on how you can look good in 30 days!
- DO – Get Your Mind Right – This is first because in order to achieve huge gains in a relatively short period of time, you will have to force yourself to create some new habits that you may not love right away in order to reach your fitness goal. That’s okay. Once you have trained your willpower for a week or so, your mindset will have been strengthened and conditioned to perform the habit with way less resistance. You can train your willpower to become stronger just like the muscles in your body. So don’t get discouraged if things feel super hard in the beginning.
- DO – Plan Your Nutrition – Whether your fitness goal is over a long term or short term, you need to address your eating habits. Start eating lean protein at every meal (fish, chicken, beans, legumes). Eat fibrous carbohydrates (broccoli, cauliflower, spinach, kale, apples, brown rice, sweet potatoes). and healthy fats (nuts, seeds, avocados). Keep your portions under control and remember to plan, prepare and package your meals before they happen. Eat 5-6 small meals and hydrate with 8 glasses of water each day. Avoid refined carbohydrates, sugars, alcohol, and greasy foods. These are off the menu for 30 days.
- DO – More Resistance Training – Remember, you are trying to look good in a short window of time, but continuing your split routine and isolating every muscle isn’t going to help you burn as many calories as possible. First, you need to increase your frequency of training for each body part. I recommend hitting each body part 2-3 times each week. This mean full body training sessions, or basic splits like ‘upper/lower’, or ‘push/pull.’ Focus on compound movements and burn more calories overall. Perform strength sessions every other day.
- DO – Perform a Met-Con – Try adding Met-Cons (metabolic conditioning) to your program on the days between your strength training. Metabolic conditioning is hands down the best approach to burning more calories in a 24 hour window. Instead, try using interval training to amp up your EPOC (Excessive Post Exercise Consumption), which means your body uses more oxygen and burns more calories after your training sessions. Take a look at an example of a MetCon below.
Metabolic Conditioning is the best way to burn more fat in less time.
Start with a work/rest ratio of 1:3. ie: Work for 20 seconds, rest 60 seconds. Move to the next station.
- A1) Air Squat (Work :20s, Rest 60s)
- A2) Battle Ropes (Work :20s, Rest 60s)
- A3) Ab Rollout (Work :20s, Rest 60s)
- A4) Jump Rope (Work :20s, Rest 60s)
- A5) KB Swing (Work :20s, Rest 60s)
- DON’T – Give Up. At first, you may find it hard to ingrain new habits into your daily lifestyle, but adopting simple, healthy habits (ie: drinking a glass of water when you first wake up) will not only help you look leaner, faster, but will stay with you forever.
- DON’T – Try Quick-Fixes. Sorry, no quick fixes. No low carb diets, detoxes, or cleanses allowed up in here. These are very temporary and rarely have sustainable results. They are usually expensive and will not give you the lean, athletic look you are after. You can create small, simple and long-lasting changes that will elicit amazing results IF you stick with it.
- DON’T – Perform ‘fat burning’ cardio. Stop walking on the treadmill and riding the stationary bike for hours on end. Science has proven again and again that HIIT (High Intensity Interval Training) burns far more calories in less time and increases the number of calories your body burns at rest.
This is a sure fire way to get you surfer shredded in 30 days. I promise that if you start to implement these changes to your lifestyle and maintain them, you will drop unwanted pounds of body fat quickly and look great all summer long…and hopefully