Major Key: 3 Essential Steps For Summer Weight Loss
Start writing a post
Health and Wellness

Major Key: 3 Essential Steps For Summer Weight Loss

Don't even think about a crash diet...

37
Major Key: 3 Essential Steps For Summer Weight Loss
Oxygon Health and Fitness Club

After 1 full year of weightlifting and eating according to the IIFYM motto, I have really been able to transform my body while eating the foods I like, taking part in my favorite activities, and not spending hours at the gym at a time. I can finally say that I am living a balanced lifestyle, have a healthy mindset towards my body image, exercise, and food, and am more confident in my own skin than I ever have been. I have put on muscle, increased strength, and blasted away more body fat than I even knew I could burn from weight training alone.

Now that summer is approaching and I'm counting down the weeks to my cruise (6-weeks!!), I am making small changes in my exercise schedule and diet to feel my best in the summer months. I want to first say that I am confident in my body all year long now, because the way I live my life is sustainable and allows me to have a toned and fairly lean physique all year long. However, I do know that I will be practically living in a bikini for a few weeks this summer, so I want to make sure I feel my best and I don’t let any insecurities keep me from fully enjoying my time off. With 6 weeks until my cruise and the beginning of summer, here is what I am doing to get bikini ready:

1. Making a small cut.

I am just coming off of a bulk, so I am well fed and well conditioned, so please remember that you might not be starting in the same place as I am, but that’s okay. A bulk is a period where you eat over your maintenance calories for an extended period of time (anywhere from 4-24 months) in order to gain muscle mass. Because it is difficult to gain significant muscle if you aren’t eating excess calories, people often bulk during winter months to focus less on looking lean and spend time adding muscle in the gym and fixing or speeding up metabolism. My bulk went very well; I ate excess calories for about 6 months and cut cardio down to about 30 minutes per week. In these 6 months, I only gained about 3lbs, but I became much stronger, and I have revved up my metabolism to allow me to eat almost twice as much as I did a few years ago, without gaining much body fat. Because bulking has allowed me to make such great changes in not only the appearance but the function of my body and the way it burns calories, I only have to make small changes to my diet and exercise routine to see great changes.

This month, I made small adjustments to my calorie intake by making small cuts to my carbohydrate and fat intake. Because I was able to slowly build my metabolism up so much over the past year of tracking macros and increasingly add more calories, making this very small change to my diet will result in a good amount of fat loss. If you continue to drop your calories, you will slow your metabolism down over time, so please keep that in mind when trying to lose weight. This is why a slow, gradual increase in calories during a “bulk” season can be so effective.

Eat more protein! Protein is extremely filling and doesn't turn into fat as easily as fats and carbs, but rather supports muscle growth and sustainability. To satisfy your sweet tooth nd hit your recommended daily intake of protein, find all of my favorite protein-packed snacks here!

2. Adding in cardio.

Rather than spending hours on the treadmill at a time, I am adding in 2 15-minute HIIT sessions per week and 1 30-minute LISS session each week. Let me break this down for you.

HIIT (High-Intensity Interval Training): a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. HIIT can be more beneficial for fat loss because you are constantly elevating and slowing your heart rate, burning more calories in a shorter amount of time, although a combination of the two will keep you from getting bored in the gym, so I like to do a combination of them both.

Benefits of HIIT:

  • Helps build endurance
  • Burns calories and fat in a shorter period of time
  • Effective energy use
  • Boosts metabolism
  • Burn calories and fat hours after you leave the gym
  • No equipment necessary
  • Lose fat and not muscle
  • Choose your own workouts
  • Good for heart health
  • Challenging

To incorporate HIIT and LISS into your workout, try any of my favorites below!


For more ideas on challenging HIIT workouts, watch my own video from my fitness channel here.

3. Be patient.

Above all, I believe it is most importance to be patient. Put in the work, and stay dedicated, but don’t give into the temptation to crash diet and starve yourself. It is easy to get frustrating and take the easy way out, but extreme methods of weight loss do not last, and they ruin your metabolism and ability to lose weight more and more each time. Start today, but don’t make summer your goal. This lifestyle should carry out into the winter and years to come.

Watch me transform and give weekly health & fitness tips on my fitness vlog here!


*Disclaimer* I am not a registered personal trainer or dietician, all of my recommendations are based on personal experience and secondary resources.

Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.
the beatles
Wikipedia Commons

For as long as I can remember, I have been listening to The Beatles. Every year, my mom would appropriately blast “Birthday” on anyone’s birthday. I knew all of the words to “Back In The U.S.S.R” by the time I was 5 (Even though I had no idea what or where the U.S.S.R was). I grew up with John, Paul, George, and Ringo instead Justin, JC, Joey, Chris and Lance (I had to google N*SYNC to remember their names). The highlight of my short life was Paul McCartney in concert twice. I’m not someone to “fangirl” but those days I fangirled hard. The music of The Beatles has gotten me through everything. Their songs have brought me more joy, peace, and comfort. I can listen to them in any situation and find what I need. Here are the best lyrics from The Beatles for every and any occasion.

Keep Reading...Show less
Being Invisible The Best Super Power

The best superpower ever? Being invisible of course. Imagine just being able to go from seen to unseen on a dime. Who wouldn't want to have the opportunity to be invisible? Superman and Batman have nothing on being invisible with their superhero abilities. Here are some things that you could do while being invisible, because being invisible can benefit your social life too.

Keep Reading...Show less
Featured

19 Lessons I'll Never Forget from Growing Up In a Small Town

There have been many lessons learned.

70969
houses under green sky
Photo by Alev Takil on Unsplash

Small towns certainly have their pros and cons. Many people who grow up in small towns find themselves counting the days until they get to escape their roots and plant new ones in bigger, "better" places. And that's fine. I'd be lying if I said I hadn't thought those same thoughts before too. We all have, but they say it's important to remember where you came from. When I think about where I come from, I can't help having an overwhelming feeling of gratitude for my roots. Being from a small town has taught me so many important lessons that I will carry with me for the rest of my life.

Keep Reading...Show less
​a woman sitting at a table having a coffee
nappy.co

I can't say "thank you" enough to express how grateful I am for you coming into my life. You have made such a huge impact on my life. I would not be the person I am today without you and I know that you will keep inspiring me to become an even better version of myself.

Keep Reading...Show less
Student Life

Waitlisted for a College Class? Here's What to Do!

Dealing with the inevitable realities of college life.

132534
college students waiting in a long line in the hallway
StableDiffusion

Course registration at college can be a big hassle and is almost never talked about. Classes you want to take fill up before you get a chance to register. You might change your mind about a class you want to take and must struggle to find another class to fit in the same time period. You also have to make sure no classes clash by time. Like I said, it's a big hassle.

This semester, I was waitlisted for two classes. Most people in this situation, especially first years, freak out because they don't know what to do. Here is what you should do when this happens.

Keep Reading...Show less

Subscribe to Our Newsletter

Facebook Comments