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.

Sample 1. Day Plan

  • Meal 1: Oatmeal with real honey or a healthy cereal with fat free milk
  • Meal 2: Piece of fruit and low-carb protein shake or bar
  • Meal 3: Lean meat and vegetable and pick from brown rice, sweet potatoes, or whole grain bread
  • Meal 4: Piece of fruit and low-carb protein shake or bar
  • Meal 5: Lean white meat and vegetables
  • Meal 6: 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 PerforMAXX multiple vitamin is packed full of vitamins and essential minerals.

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!

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:



Day 1
1
Cable Chest Press
3 sets, to failure
2
Wide-Grip Lat Pulldown
3 sets, to failure
3
Machine Bicep Curl
3 sets, to failure
4
Triceps Pushdown
3 sets, to failure
5
Seated Barbell Military Press
3 sets, to failure
6
Leg Extensions
3 sets, to failure
7
Ab Crunch Machine
3 sets, to failure

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:

Day 3
1
Pushups
4 sets, to failure
2
Pullups
4 sets, to failure
3
Crunches
4 sets, to failure
4
Flat Bench Lying Leg Raise
4 sets, to failure
5
Dumbbell Lunges
4 sets, to failure
6
Bodyweight Squat
4 sets, to failure

Day 4: Rest

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:

Day 6
1
Barbell Deadlift
@65-75% 1RM
3 sets, 8-10 reps
2
Pushups
@65-75% 1RM
3 sets, 8-10 reps
3
Stiff-Legged Barbell Deadlift
@65-75% 1RM
3 sets, 8-10 reps
4
Bent-Arm Dumbbell Pullover
@65-75% 1RM
3 sets, 8-10 reps
5
Dips - Chest Version
@65-75% 1RM
3 sets, 8-10 reps
6
Machine Shoulder (Military) Press
@65-75% 1RM
3 sets, 8-10 reps
7
Barbell Curl
@65-75% 1RM
3 sets, 8-10 reps

Day 7: Rest

Day off to rest, recuperate, and grow!

About the Author

David Gluhareff

David Gluhareff

Since I can remember I was big. I decided to commit to myself to losing weight and making a life change. Since then I've lost over 100 pounds and ha

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