7 TIPS TO HELP YOU GET IN THE BEST SHAPE THIS SUMMER!

We're already in the final sprint towards summer. Maybe you're about to start getting lean, or maybe you've been at it for a while. The goal of getting lean is to lose fat so your muscles become visible, in other words to create a summer body. You get there with a combination of the right meal prep, a small calorie deficit and intensive training. Of course, that's easy to say, but creating a summer body can be quite a task. That's why we've put together 7 more tips for you!

#1: START YOUR DAY WITH A SHORT CARDIO SESSION

Wake up and start your day with a cardio session! With cardio on an empty stomach you don't burn more calories than with cardio on a full stomach, but at this moment your body does turn to fat as its energy source! Cardio in the morning also wakes you up properly and gives you enough energy to start the day. Watch out, though! A cardio session that's too long can make your body burn protein as well as fat. And muscle breakdown is something you want to avoid when you're working on your summer body. Do the cardio session at moderate intensity (around 60% of your maximum heart rate) for 20 minutes.

#2: ADD HIIT TO YOUR WORKOUTS

A good way to do short, intensive cardio workouts is High Intensity Interval Training (HIIT). HIIT workouts can help you lose fat without losing muscle mass. That's why HIIT workouts are very popular with bodybuilders, and they definitely belong in your summer body training programme!

'Regular cardio' and HIIT cardio differ in the type of burning your body goes through while you train.
There are two variants:
Aerobic burning
Anaerobic burning

Explosive workouts (weightlifting and HIIT) are anaerobic. Little to no oxygen is released during the burning. A long-distance run is a form of aerobic exercise. In this type of workout, your body does have enough time to supply oxygen and produce energy from fat, but also from muscle mass. That's why distance runners are rarely muscular and sprinters are. With HIIT and weightlifting, your body has no time to break down muscle mass. Ideal when you're working on your summer body!

#3 GET YOUR MEAL PREP SORTED!

Good preparation is half the work for your summer body, so make sure your meal prep is in order! Meal prepping can save you a huge amount of time, and you know for sure you're getting the right nutrients. During the week, when you're busy with work, training and other commitments, you at least won't lose unnecessary time in the kitchen. Or make it even easier for yourself and order a meal prep from Muscle Meals! With us, you can count on:

A very varied meal prep with a choice of:
Sports meals chicken
Sports meals beef
Sports meals fish
Sports meals vegan

A perfect balance of macronutrients

A meal prep that supports you in creating your summer body. Then go for the get lean sports meals get lean sports meals!

Fast delivery, because if you order Monday to Thursday before 15:00, it's at your door the next day!

#4 USE A FOOD TRACKER

A food tracker can also help you get started learning more about nutritional values, and it supports you in the process of creating a summer body. It's almost not doable to use a food tracker all year round, but this is the perfect moment to learn from it! That way you'll know exactly what good portion sizes are in future, and which products contain a lot of protein, for example. You'll also know exactly what you eat, so you can eat towards your calorie goal.

#5 EAT ENOUGH FIBRE

Fibre is an absolute must for healthy digestion, but the switch to high-fibre food isn't always smooth. If you're not used to high-fibre food and then try to eat it, you can get a bloated feeling. Within a week or two, your body will get used to it and you'll notice its appetite-suppressing benefits. That definitely comes in handy when you're training for a summer body.

Even after summer is over, eating plenty of fibre can lower your cholesterol level, improve blood glucose regulation and even reduce the chances of developing type 2 diabetes in the long term. Fibre is also incredibly good for your gut bacteria. Foods such as oats, asparagus, bananas, onions, chicory and leeks are full of it!

#6 TAKE CARB TIMING SERIOUSLY!

When you're creating a summer body, it can be beneficial to eat fewer carbs. Eat the carbs that are still in your summer body plan around your workouts and feel the positive effects! Carbs right before your workout are quickly used as fuel, so you can go all out! Carbs you eat after your workout are quickly absorbed to replenish your glycogen stores and prepare you for your next training session!

#7 STAY ACTIVE OUTSIDE THE GYM TOO

Maybe you recognise this: you go all in at the gym, but you drive there by car. Hey, that summer body won't come by itself! From now on, walk or cycle, because that way you burn even more calories. Also try to be more active in daily life, for example by taking the stairs instead of the lift, going for a short walk after lunch, or standing more often during the day, if you weren't already doing so.