5 Tips For A Lean Summer

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Apr 16

Coppell Trainer Tip

Summer is right around the corner and the last thing you want to be is unprepared when it hits! We want you to be the envy of all your friends this summer and we want to share our top 5 tips with you today!

 1)   Good Nutrition is a must for flat abs!

There is a saying that abs are made in the kitchen and it is 100% true. You can’t get great abs by doing sit ups, planks or leg lifts. Those things might help if you are lean, but if you have a little extra layer of fat around your midsection then you will be hiding that six pack forever.

To dial in your abs you have to dial in your nutrition and eat right. Focus on proteins and produce. Each meal from now all the way through the summer should be focused around lean proteins and produce. Make sure you are getting in at least 5 servings of vegetables a day as well.

Kick the carbs, ditch the fruit and up your protein to turn on that midsection melting metabolism.

 2)   Perform 3 total body workouts a week.

Focusing on just cardio is the #1 mistake that people make when getting ready for summer. Hitting the treadmill or the road isn’t going to get you to where you want to go. Stop spinning your tires and start pumping up your results with total body workouts.SummerKickStart

In just 30-45 minutes a day you could be well on your way to looking great this summer. Spend your precious time on big, compound movements that use lots of muscle mass and burn up tons of calories.

This simple three day plan would work wonders for most people:

Day 1

1a) Plank 3x30s
2a) DB Squat 4×8-12 reps
2b) DB Row 4×8-12 reps
3a) DB Reverse Lunge 2×20 reps
3b) Push Up 2×20 reps

Day 2
1a) Side Plank 3x30s each
2a) DB Deadlift 4×8-12 reps
2b) DB Shoulder Press 4×8-12 reps
3a) BW Split Squat 2×20 reps
3b) Band Pulldowns 2×20 reps

Day 3
1a) Mountain Climber 3x45s
2a) DB Squat to Press 4×8-12 reps
3a) DB Floor Press 3×10-15 reps
3b) DB Tall Kneeling Curls 3×10-15 reps
3c) DB Step Up 3×10-15 reps

Rest as little as possible between exercises and only 30s between sets

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 a work and rest timed sets for this type of training.

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

1)   Burpees
2)   Mountain Climbers
3)   Sprint in Place
4)   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 lbs!

4)   Control your portions!

No matter how you cut it getting ripped is about burning more calories than you consume! Eating the right type 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 at each meal, 2 handfuls of veggies and then include one thumb size of healthy fats such as oils or nut butters to each meal.

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!

 5)   Be CONSISTENT!

You don’t have to be perfect but 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 you are risking the chance to look great in your swim suit 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.

Looking to get a jump start into Summer? We are excited about our Summer 28 Day Kick Start coming up.

Click Here to read information about it and apply to be chosen as one of the 15 people we are selecting.

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