It’s that time of the year again when the temperature starts to heat up and before you know it summer is here ! Almost everyone would like to get in shape for summer, but many never achieve this goal for a wide array of reasons… However, if you’re serious about getting that summer body you have always dreamed about then here’s a simple 3 step guide for you to follow closely:
Set Your Main Goal
What is your main goal ? To lose body fat, gain muscle mass or both ? Once you’ve decided everything else becomes much more straightforward because now you know what to focus on to hit that goal. This might be the easiest step, but many people never achieve their summer body because they didn’t even know what to aim for since they never set a goal.
Calculate How Many Calories You Need
After deciding what your main goal is you’ll need to calculate how many calories to consume each and every day to achieve this goal by doing some math (time to get a calculator).
First you will need to calculate your maintenance calories and this will be your Basal Metabolic Rate (BMR) x Total Energy Expenditure (TEE). The BMR is how many calories your body needs to keep your organs running if you just lay in bed all day doing nothing and the TEE is added because the more active you are the more calories you will need every day.
BMR For Men = (10 x weight (KG)) + (6.25 x height (CM)) – (5 x age (Years)) + 5
BMR For Women = (10 x weight (KG)) + (6.25 x height (CM)) – (5 x age (Years)) – 161
Now that you’ve worked out your BMR times it by your TEE:
Sedentary (little or no exercise) = BMR x 1.2
Lightly Active (light exercise 1–3 days a week) = BMR x 1.375
Moderately Active (moderate exercise 3–5 days a week) = BMR x 1.55
Very Active (hard exercise 6–7 days a week) = BMR x 1.725
Extremely Active (hard-core exercise 7 days a week or 2x training a day) = BMR x 1.9
This is the part where you either decrease or increase calories depending on your goals. For weight gain (to gain muscle mass) you will need to add 300-500 calories to your newly calculated maintenance calories and for weight loss (to reduce body fat) you subtract 300-500 calories.
This number (your calories) will always change every 1-2 weeks since your bodyweight is constantly changing each week. So remember to recalculate your calories when you hit a plateau and can’t lose or gain anymore weight.
Follow A Workout Program
The last step is to follow a workout program you can stick too. There are so many to choose from, but the one that fits your schedule and lifestyle is the best one. For example full body training splits are very effective especially for beginners and only require you to workout 2-3 times a week, but it can lead to lagging muscle groups. On the other hand split routines are more effective for intermediate/advanced lifters, but require you to workout at least 4-5 times a week.
Here are a few workout programs you can follow:
Full Body Training Splits
- The Best Full Body Workout Program
- A Full Body Split Bodyweight Workout Routine For Mass – No Weights Required
Choose from each of these workouts and design your own split routine !
- Shoulder Workout
- Delt Workout
- Back Workout
- Leg Workout
- Arm Workout
- Chest Workout
- Ab Workout
- Forearm Workout
- Calves Workout
- Trap Workout
- Hamstring Workout
- Glute Workout
- Oblique Workout
There are many more workouts on this website and it’s impossible to link them all, to find more workouts like the ones above just type in whatever muscle group you want to train in the search bar.
If your goal is to lose weight start off with 2 cardio sessions a week and deeper into your weight loss you can increase the frequency of these sessions by up to 5 times a week. If you’re trying to gain weight you should still try to do at least 1-2 cardio sessions a week to keep your heart healthy.
To sum up if you follow this 3 step guide you will start to see results really quickly and as long as you start a few months before you should be able to get the summer body you want. If you have anymore questions about getting in shape for summer then leave a comment below.