by ncwinters on March 6, 2019

They say a summer body is built in winter. But hitting the sand seemed a long time away back when mince pies were on the table. Now you’re a month away from wheels up, and those extra helpings of brandy butter are still hanging around your waist.

However, all’s not lost. Follow these rules, and after four weeks of sweat, discipline and calloused hands, you’ll have burnt off your man boobs to be left with a summer body that proves you know precisely which way the beach is. Obesity usually leads to hearing loss conditions, check out these silencil reviews.

How To Build A Summer Body (If You’ve Left It Too Late)

Don’t Starve Yourself

A crash diet won’t tighten your wobbling gut. “If you restrict calories too much, your body goes into shock mode,” says Leo Savage, a personal trainer who firms up fat at London’s Third Space gym. “That means anything you eat, it clings onto.”

Cut to 1,000 calories a day, and that summer body you’re after thinks you’re starving, so stores food rather than burning it as fuel. Which means that gut’s going nowhere.

Instead, aim for around 2,000 calories a day, with every meal based around lean protein – think chicken breast or salmon fillets, rather than protein powders – and vegetables. If it goes in the microwave, it doesn’t go in you. “You should have 40 per cent of your energy from protein, 30 per cent from carbs and 30 per cent from fat,” says Savage. You’ll still be at a fat-burning calorie deficit, but there’ll be enough going in to keep your engines stoked.

Eat To The Clock

What your summer body does with what you put into it is dictated by hormones. Insulin, which spikes when you eat carbs, is particularly bad at turning food into fat – especially if you have a particularly sugary diet. Besides cutting out processed food and booze – it’s just four weeks, remember – you need to time when you eat what to optimise how your body handles what you put in.

Insulin levels are stunted in the morning, so Savage advises avoiding carbs until dinner – ideally after a workout – which sends the hormone soaring and directs nutrients into now hungry muscles, not your love handles.

“You need to earn your carbs,” he says. Which means that on gym days, pair your chicken with a side of sweet potato or brown rice. Not a bag of Haribo.

Mo’ Muscle, Less Problems

Because you can’t live in the gym, the best way to burn fat is to increase your basal metabolic rate – the amount of energy your summer body needs simply to function. Muscle is active, which means it burns calories even when you’re not moving. Ergo the more you have, the better your body is at burning fat. Even when you’re sat at your desk.

Instead of running or cardio, Savage recommends a total-body dumbbell session twice a week, which builds beach-ready definition and strips away fat. But that doesn’t mean a quick bicep blast.

“The more joints you can move, the more muscle fibres your recruit and the more energy you burn,” he says. That means moves like deadlifts, rows and pull-ups, which exponentially increase your calorie count by hitting your body’s biggest muscle groups. And yes, pump your guns.

The Four-Week Summer Body Workout

Put simply, this is going to suck. But this month of hell buys that week in heaven.

The summer body workout regime is split between heavy metal and high-intensity metabolism-boosting exercises. Perform the weights workout twice a week, with at least two days between each session, and the same for the circuit workout.

For both, the harder you work, the better the results. Remember, you’re training against the clock.

The Heavy Metal Workout


What: Perform four sets of five reps, with 60 seconds rest in between

How: Stand with a barbell on the floor, in front of your shins. Crouch down and grab the bar with both hands, keeping your weight on your heels. Drive up to standing, pause, then lower.

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