Summer is coming and people are getting ready to hit the beach and enjoy the hot weather.

However, many of you are probably not happy with your body shape and you want to lose a few kilograms before then.

Instead of resorting to silly diets and extreme fitness programs I have put together a blueprint that you can easily follow to quickly lose some excess body fat, keep your hard earned toned muscle and ultimately look, feel and move better for summer.

Follow the weekly structure and you will rapidly get stronger, fitter and leaner without injuring or starving yourself.

How To Perform The Weekly Workouts.

I will include three options here.

1. For the person who can train 5 times per week.
2. For the person who can train 4 times per week.
3. For the person who can train 3 times per week.

The workouts will be listed below in video format so you can watch them anytime and take notes on the technique.

Option 1: 5 Times per week.

• Day 1 - Weights workout number 1.
• Day 2 - Cardio OR HIIT.
• Day 3 - Weights workout number 2.
• Day 4 - Rest or Cardio.
• Day 5 - Weights workout number 1 again.
• Day 6 - Rest if you trained on Day 4 or do Cardio if you rested on day 4.
• Day 7 - Rest / Walk 
• On week two you would perform Weights workout number two twice and weights workout number one once and then repeat the cycle for the next 2-4 weeks.

Option 2:  4 Times per week.

• Day 1 - Weights workout number 1.
• Day 2 - Cardio OR HIIT.
• Day 3 - REST
• Day 4 - Weights workout number 2.
• Day 5 - Cardio or HIIT
• Day 6 - Rest / Walk
• Day 7 - Rest / Walk 

​Option 3: 3 Times per week.

• Day 1 - Weights workout number 1.
• Day 2 - 10,000 Steps
• Day 3 - Weights workout number 2.
• Day 4 - 10,000 Steps.
• Day 5 - Weights workout number 1 again.
• Day 6 - 10,000 Steps
• Day 7 - Rest / Walk
• On week two you would perform Weights workout number two twice and weights workout number one once and then repeat the cycle for the next 2-4 weeks.
  

Here are the workouts.

Weights Workout Number 1:

If you are someone who does not have access to a gym. Easy. Simply go to this page:

https://www.youtube.com/user/humandesignptstudio/videos

Pick two of the home strength workouts, and two of the home cardio workouts and simply plug them in to the system above depending on how many training days you are going to do.

What If I am Injured?

You can replace any of the exercises with an exercise that works a similar body part. Also, ask your physio what you can replace and what is safe for you.

What if I am out of shape?

I would recommend not doing HIIT training if you have not got a good base of cardio training. Meaning, you have not been doing cardio for at least 3 months at least 2-4 times per week. Just stick with the more moderate intensity cardio workouts.

I would recommend 3 sessions per week if you are out of shape and 4-5 sessions per week if you have been training.

What if the gym doesn't have the equipment?

You can replace any cardio equipment in the time trial or the HIIT session. 

You can also change the weights exercises to something that is available in your gym and something that works the body weight in a similar way.

For example, replace the leg extensions with a leg press. Replace the assault bike with a cross trainer.

If you have questions, please comment below and I will help and feel free to share the link with anyone who needs a good summer body fitness plan.
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Please STOP treating your weight training like your cardio sessions.

With the emergence of timed strength workouts and circuit sessions everyone wants to hit the weights like cardio.
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The aim of your strength training sessions is to get stronger, build more muscle or prevent muscle loss while you are dropping body fat.

If you go for the high energy, short rest, out of breath feeling, you will not get the training adaptation that you want.

Most people will train hard in terms of raising their heart rate and sweating but most do not train hard when it comes to progression with their weight training.

You need to put increasing tension on your muscles over time. Lifting as many reps as you can within 60 seconds every week will not do this.

Watch this short video to see the best way to approach your weights at the gym or at home and get better results in less time.
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Please feel free to share if it helps.

Here is the first in a series of exercise technique videos.

The aim of these videos is to give you a thorough understanding of good exercise technique so that you don't get hurt and you recruit the most muscle for each exercise to accelerate your results at the gym.

These videos will include the following:

1. The correct set up for each exercise.
2. The correct technique.
3. Tips to ensure you are performing everything at the right tempo.
4. Common mistakes that you should avoid to prevent injury.

The first video is "How To Perform The Seated Cable Row".

Please see the video for the explanation of the proper technique.

I hope it helps.
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