TIP 1: FOLLOW A FAT LOSS MEAL PLAN
If you need to lose body fat, it is imperative that you are at a calorie deficient until you reach your body fat goals. This doesn’t necessarily mean you have to track cals but make sure you aren’t under eating or overeating too much. Eat just enough to train hard and recover. Most women 1300-1600 cals and men 1800-2200 cals.
TIP 2: TRAIN SMART: STRENGTH TRAINING AND METABOLIC CONDITIONING
While just performing cardio 3-6 times a week will help you lose weight, focusing on smart strength training and metabolic conditioning will help you get the lean and athletic look that most people desire. Consider our STS 12 week Summer Shred to help you get started.
TIP 3: SLEEP 7-8 HOURS A NIGHT
This is the foundation of stress management and is vital to healthy hormone levels that prevent you from having your best bod this summer. Start with going to bed and waking up at the same time every night. Try earplugs and melatonin if your sleep quality is suffering.
TIP 4: DRINK WATER
Aim to drink at least half of your body weight in ounces of water per day. Ex: A 130 lb. women should aim for at least 65 ounces of water, or about 2 liters a day. Bonus points for electrolyte infused water.
TIP 5: MINIMIZE ALCOHOL Intake for 8-12 weeks
Alcohol (and what it’s mixed with) are significantly more calorie dense that people realize. Having 2-4 low calories drinks a week isn’t going to make much of an impact, but for many, this is the big thing that is holding them back from getting the results they want
TIP 6: REWARD YOURSELF
Plan to reward yourself for your hard work inside and outside of the gym with some kind of reward. Maybe it’s a new pair of kicks, some splurge meals or drinks memorial weekend, or something that you’ve wanted for a while. In times of waning motivation (such as a meal out with friends on a Saturday night), this could be the thing that makes you say things like “wait…is eating this more important than reaching my goal?” and hopefully stay the course.
You don’t need to be flawless with these 6 tips, just strive to give good effort every day and you’ll look and feel amazing this summer
Sound like a lot to take in?
If so, then you’d benefit from experiencing our STS 12 week Summer Shred which includes our Group Personal Training and our Results Nutrition program to make it easier for you.
Reply to learn how you can become our next #STSTransformation !
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