Скачать или смотреть How to Get Your Summer Body | 4 steps

Today we're going to talk about the 4 steps you need to follow to get your summer body.
The first thing we need to touch on is nutrition. You need to eat in a calorie deficit and you need to give yourself enough time to get lean. Most people who struggle with getting an impressive summer body never actually eat in a deficit consistently enough to lose the body fat necessary to show off their muscles. What I advise is you start in a slight calorie deficit (15% below maintenance) and slowly ride that out until your fat loss stalls, then cut just a bit more to continue to elicit a response. No reason to make a massive change in your nutrition out of the gate; this wont result in a summer body, this will just result in a yo-yo diet. Also, radically dropping your calories will kill your gym performance, and if you can't lift hard, you wont preserve as much muscle mass. No reason to lose a bunch of body fat if you're just going to lose a bunch of muscle in the process.
Secondly, keep your protein and fiber intake high. Protein is muscle sparing, if you want to have a great summer body, you need to maintain your muscle mass and protein will help you do this. I recommend people who are fairly lean start with 1g of protein per lb of bodyweight, but as you get leaner (single digit bodyfat), I reccommend letting it creep up just a bit higher. Obviously this stands for if you're healthy, if you have issues, then talk to an RD or MD.
You also want to keep your fiber intake nice and high. This will keep you regular, keep you healthy, and keep you satiated. If you want a summer body, you can't cheat on your diet, and being satiated is a good bulwark against cheating.
Third, you can use caffeine to help you push through a workout. If you notice you're struggling to get through your aerobic work, consider adding some caffeine beforehand to give you the extra boost. Always start with a low dose and evaluate your tolerance, but for me, the sweet spot for caffeine is about 300mg 30 minutes before a workout.
Lastly, don't radically change your lifting routine. It drives me crazy when I see people think they're going to cut fat by doing 30-50 reps. NO! The stimulus you used to build the muscle is a fantastic stimulus to keep your muscle mass. I recommend running your cut through a volume block. I believe that you'll preserve more muscle mass and have a better summer body if you can keep your volume nice and high throughout your cut. You just need to listen to your body, understand your recovery won't be quite as good when you're in a calorie deficit.
You also want to consider doing cardio. People will argue until the end of time if you should do high intensity interval training or low intensity steady state when trying to get your summer body. My answer is to use both, don't overcomplicate things.

In short, the 4 steps to getting your summer body are;
1) Eat in a slight calorie deficit
2) keep your protein and fiber intake high
3) Use caffeine to help you push through a workout
4) lift weights and do cardio like you would during a volume block