By: David Gluhareff

What time is it? It is the beginning of summer and your pool and beach days are just around the corner! Right now most of my clients are focused on getting lean for looking good at the beach, sitting by the pool with their kids, or riding around wearing a tank top in their convertible.

If you are looking to get lean for the summer by trying a fun, but tough program, then you have come to the right place!

Meal Plan

Goal: To graze and snack all day with small meals to keep the metabolism running high and fast.

Meal one Oatmeal with real honey or a healthy cereal with fat free milk
Meal two Piece of fruit and low-carb protein shake or bar
Meal three Lean meat and vegetable and pick from brown rice, sweet potatoes, or whole grain bread
Meal four Piece of fruit and low-carb protein shake or bar
Meal five Lean white meat and vegetables
Meal six Veggie sticks (broccoli, celery, or cucumber)

Condiment Tips

• For salad dressing use extra virgin olive oil and balsamic vinegar.
• Stick to the low sugar fruits such as apples, pears, grapefruits, or berries.
• Use ketchup lightly for added flavor to meats.
• Use fresh spices and herbs as low calorie flavor boosters.

Supplement Recommendations

Optimum PerforMAXX Optimum Nutrition's NEW PerforMAXX multiple vitamin is packed full of vitamins and essential minerals. [ Click here to get some now. ]

Universal Specialized Protein Specialized Protein For Lean Mass is not a weight gainer. It's a 100% protein supplement that has been precisely engineered to meet your specific needs. [ Click here to get some now. ]

Universal CarbRite LowCarb Bar Universal Nutrition's "low carb" diet products are designed to support low carb weight management. Low carb dieting encourages the control of insulin through modifying sugar and carb intakes.

Universal Zero G Zero G is a proven fat burner that contains powerful ingredients like Ginsenoside Rgb, 7-Keto and Cordia Salicifolia. This proprietary formula will help you feel light and weightless by reducing body fat and overall weight while helping to manage cholesterol and blood sugar levels. [ Click here to get some now. ]

Optimum ZMA This university laboratory tested anabolic formula has been proven to enhance healthy hormone production, leading to an average of 2.5 times greater muscle strength gains in athletes! [ Click here to get some now. ]

Workout Plan

Do this weekly plan for four weeks and see the fat no more!

Day 1

AM - Take a twenty-five to forty-five minute walk or bike ride outdoors on an empty stomach.

Afternoon - On your lunch break go for a 10-20 minute stroll outdoors to take a break from being indoors or from the struggles of work.

Evening - Hit the gym to lift some weights by doing the total body program as follows:

Perform each exercise for 3 sets until burn.

Chest - Chest press machine
Back - Wide-grip lat pull down machine
Biceps - Biceps curl machine
Triceps - Rope press downs
Shoulders - Military press machine
Legs - Leg extensions and leg curls
Abs - Abdominal machine

Click here for printable workout log!

Day 2

AM - Take a twenty-five to forty-five minute walk or bike ride outdoors on an empty stomach.

Afternoon - On your lunch break go for a 10-20 minute stroll outdoors to take a break from being indoors or from the struggles of work.

Evening - Get outdoors for rollerblading or biking to rid your body of stress.

Day 3

AM - Take a twenty-five to forty-five minute walk or bike ride outdoors on an empty stomach.

Afternoon - On your lunch break go for a 10-20 minute stroll outdoors to take a break from being indoors or from the struggles of work.

Evening - Go to the local park or track and do a total body program as follows:

Perform each exercise for 4 sets until burn:

Chest - Push-ups
Back - Pull-ups on tree limb or bar
Abs - Crunches and lying leg raises
Legs - **Walking lunges and **squats with no weight and toe raises on a step

** Shown with weight

Click here for printable workout log!

Day 4

Take this day off to let your body rest, recuperate, and grow!

Day 5

AM - Take a 45-minute walk outside with some faster speed type walking on an empty stomach.

Afternoon - Nothing

Evening - Head to the track for a twenty-minute mix of walking the bleachers and jumping jacks (at your own pace and intensity).

Day 6

AM - Take a 30-minute power walk outside on an empty stomach.

Afternoon - Take a 20-minute brisk walk during your lunch break.

Evening - Blast the body for strength and to maintain muscle mass by doing the following routine at the gym:

(3 sets of 8-10 reps with 65-75% of max weight)

Straight-bar deadlifts
Push-ups
Stiff-legged or Romanian deadlifts
Dumbbell Pullovers
Dips
Military Presses to front of neck
Barbell Curls

Click here for printable workout log!

Day 7

Take day off to rest, recuperate, and grow!

About The Author

David Gluhareff, CFT, lost over one hundred pounds from 1995-96 and became a Certified Fitness Trainer with the International Sports Sciences Association. David then built a fifty thousand dollar a year business, in a small town in Virginia, by the time he was twenty five years old. To contact David Gluhareff please go to www.trainwithdave.com.

trainwithdaveg@yahoo.com

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