Summer guide to shred!

Summer is coming. And that means it’s almost time to throw on your favourite pair of board shorts and hit the beach. Enjoy the beach with our comprehensive guide to getting ready summer sun! 

Three things you need to know to achieve your goal:

  1. Cardio: It is true that performing “cardio” too frequently, too intensely, or for too long can certainly prevent you from gaining muscle from your strength training workouts. But you can add 3 cardio sessions per week and still gain le muscle mass. In fact some research suggests that cardio can boost muscle growth. HIIT (high intensity interval training) is one of the best ways to achieve this. Eg:
  • Sprint as hard as you can for 30 seconds
  • Rest for 90 seconds
  • Sprint as hard as you can for 30 seconds
  • Rest for 90 seconds
  • Sprint as hard as you can for 30 seconds
  • Rest until your heart rate returns to normal.

That's one set of 3 reps. Try working your way up to 3 sets of 5 reps.

  1. Food: To reach your get-lean goal, you must also follow a get-lean diet. Follow this three simple principles to shed fat fast.
  • Eat at least 1 gram of protein per pound of bodyweight, daily. ...
  • Keep your carbohydrates low to moderate when trying to lose weight. ...
  • Drink at least a gallon of water per day.
  1. Training: This is the big secret: Strength training coupled with diet and cardio burns fat far more than cardio and diet alone. Generations of athletes, fitness models and bodybuilders have figured out through trial and error that high rep strength training coupled with cardio and low carb dieting gets them cut up. Follow 12-15 reps and 4-5 sets of each exercise to get best results. But remember, your technique is the key to add intensity to the muscles. Make it work hard for you and you will burn more calories. A great way to add more intensity is to reduce rest between sets. Usually one can take between 45 seconds to 1 min between sets. But in this situation you want to drop this down gradually to 20-30 seconds.

Other training models that you can try: Circuit training, supersets, Tri-sets