On Wednesday, I shared the first two of our top 5 list for getting lean this summer, and today I wanted to pick up where we left off and give you the final 3!

 

3. Perform 3 HIIT sessions per week

 

HIIT stands for High Intensity Interval Training. It is a fancy way of talking about intervals, but the key here is HIGH INTENSITY. My favorite types of workouts!

 

 

When performing HIIT type of training, you can perform regular cardio-type training or you can blend in some calisthenics or metabolic-type movements such as burpees, mountain climbers, crawling, etc. Typically, we use timed work and rest sets for this type of training.

 

During your journey to getting ripped this summer, I suggest you add in 20 minutes of HIIT twice per week to your routine. You can do this by performing 20 x 30s on / 30s off sets of the following:

 

Inchworm

 

If you complete 5 rounds of this doing 30s of all out work and then resting for 30s, you will be able to drop some significant pounds-I guarantee it!

 

4. Control your portions!

 

No matter how you cut it, getting ripped is about burning more calories than you consume! Eating the right types of foods means that you don't have to feel hungry all the time, but you must control the amount of food you are eating!

 

Start by including 1 palm-size serving of protein, 2 handfuls of veggies, and one thumb-size of healthy fats, such as oils or nut butters, to each meal.

 

An example would be a palm-sized portion of baked chicken breast, 2 handfuls of steamed broccoli, and drizzle all of it with a tablespoon of extra virgin olive oil.

 

Eating this way 4 times a day will help keep your metabolism rocking and keep that lean muscle mass that makes you look long, lean, and toned. Plus, you will feel surprisingly satisfied after your meals, especially if you take your time with them, chew every bite thoroughly, and drink plenty of water. I promise you this meal plan is easier to follow than it seems!

 

5. Be CONSISTENT!

 

The number one thing people struggle with is consistency, as well as facing the fact that they won't be perfect. In fact, to have the body of your dreams, you don't have to be perfect!

However, more than anything else, you do need to be consistent to get great results. We follow the 90% rule for our workouts and nutrition. Eat right 90% of the time and hit 90% of your workouts, and you will get great results. If you miss more than 10%, you are risking the chance to look great in your swimsuit come Memorial Day!

 

This means if you are eating 4 meals a day, 7 days per week, you have 3 meals that you can choose to skip or eat off plan for each week. If you want to really dial it in, make it only 2! The workouts are just as important, and you can't skip more than 1 workout every two weeks to stay compliant.

 

To make sure you are doing everything possible to get in the best shape of your life for the summer, join our Summer Slim Down Program by clicking here Summer Slim Down Challenge!

 

If you have any questions, please don't hesitate to ask!

 

Frank Wozny BS, CSCS

Director Fitness Revolution Wixom & Farmington