Help! Can I Get a Summer Body in Six Weeks?
With the warmer weather on its way, it’s natural for our thoughts to turn to our body and how we might feel, peeling off the winter layers of clothing. We all have body parts that we’re conscious of and would like to change, from our upper arms to our midriffs and beyond.
So it’s around now, that the internet becomes inundated with advice (some beneficial and sound, others far from it) on getting “summer body ready” in as little as a few weeks. Ever the voice of authenticity, at BWSS Fit we pride ourselves on our practical, common sense advice.
Yes, You Can! (But There Are Limitations)
Whilst it’s absolutely possible to make visible changes to your body shape in six weeks, any kind of fitness and weight loss regime takes time and dedication. There are no quick fixes that promise to give you the body of Kim K or Arnie within a matter of weeks.
That said, it is possible to make significant progress towards your goals over a short time period, if you put the work in. And that means concentrating on exercise as well as diet and lifestyle.
Dedication, Dedication and More Dedication...
It all very much depends on how much you put in, your starting point and your metabolism. Obviously, the more effort and dedication you put in, the better your results will be. That’s the same for anyone.
Where you’re starting from and the speed of your metabolism will be unique to you. But as a general rule, if you have a lot of weight to lose before reaching your goal, if you’ve never exercised or thought much about your diet and if you have a particularly sluggish metabolism, then your results will be less significant than perhaps someone else.
But that’s not to say it isn’t worth your time and effort!
The main aim is to be realistic. We’re not going to be able to exist on water and salad, whilst training to a high intensity for hours a day, seven days a week for six weeks. It simply isn’t sustainable. Plus, as we’ve mentioned, we’re all different, so there isn’t necessarily a one size fits all approach. Instead, there’s some hard and fast rules, that if stuck to, will help you lose weight, change your body composition, feel better in your skin and be more confident this summer.
So here’s our tips on getting summer body ready in six weeks…
How to Change Your Physique in Six Weeks...
Use the fitbod app to get stronger, faster, with a fitness plan unique to you. Fitbod’s clever algorithm works out your strength and training ability and makes use of the equipment you have to design a workout plan. It’ll push you to your limits, but that’s the goal, right? What’s more, we’ve partnered with fitbod to help you get the most from our high quality, adjustable workout equipment to make things more streamlined and professional for you!
Always, always warm up. Exercising at a high intensity and frequency, especially if you’re not used to it, can make you more prone to injuries. Warming up with some gentle stretches and yoga poses will help to warm your muscles so that they engage properly and aren’t overworked to the point of damage.
Diet is everything, so it’s important that you concentrate on your macronutrients, or ‘macros’ – these are proteins, carbs and fats and are the energy providing nutrients. Eating a high protein, low carb diet will help to energize you, power your workouts and help you build lean muscle mass whilst you burn fat.
Carbs are broken down during the process of digestion into sugars which are used for energy and brain power. But this energy is short lived, and any excess sugar will eventually be stored as fat.
Protein on the other hand releases its energy more slowly and therefore sustains us for longer. Ideal when we’re working out and placing higher energy demands on our body. Proteins are broken down into amino acids, which are the building blocks of the proteins required for layering on muscle mass.
Lean chicken and turkey, white fish, eggs and low-fat dairy are all good protein choices, but if you’re vegetarian or vegan, you can still fill up on protein. Tofu, beans, pulses and chickpeas are all excellent protein rich foods.
1g of carbohydrate and 1g of protein both contain 4 calories. 1g of fat contains 9 calories – so that’s well worth remembering!
Your micronutrient intake is also crucial, and includes vitamins, minerals and phytonutrients. These nutrients help to support a strong immune system and help prevent a build up of chronic inflammation. A weak immune system and chronic inflammation could mean that you get run down and become susceptible to illness, which will scupper your chances of success. Eating an array of antioxidant and anti-inflammatory loaded vegetables will help to keep you full without consuming too many calories and will help to keep you healthy and workout fit.
Try to go easy on fruit, because whilst it’s rich in vitamins and minerals, it’s also high in fruit sugars, which are stored in the body in just the same way as any other sugar.
Be accountable! Telling friends and loved ones what you intend to do and how you intend to stick to a strict regime of diet and exercise will help to motivate you. There’s nothing like having to tell others that you stopped before reaching your goal to help drive you forward. You could also post your workouts and meals on social media to help with your ambition - you may also inspire someone else to join you on your journey.
Finally, find your groove, and stick to it. Use the power of visualization to picture yourself and how you’ll look and feel if you stick to your plan. You’ve 100% got this, and we can’t wait to see you strutting your new self this summer!