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 vegetables, plus either 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, grapefruit, or berries
• Use ketchup lightly for added flavor to meats
• Use fresh spices and herbs as low-calorie flavor boosters

Workout Plan

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

Day 1

Morning: Take a 25-45-minute walk or bike ride outdoors.

Afternoon: On your lunch break, go for a 10-20-minute stroll outdoors.

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

Day 1

Print

1

Cable Chest Press

3 sets, to failure

2

Lat pull-down

3 sets, to failure

3

Machine Bicep Curl

3 sets, to failure

4

Triceps Pushdown

3 sets, to failure

5

Seated barbell shoulder press

3 sets, to failure

6

Leg Extensions

3 sets, to failure

7

Ab Crunch Machine

3 sets, to failure

Day 2

Morning: Take a 25-45-minute walk or bike ride outdoors.

Afternoon: On your lunch break, go for a 10-20-minute stroll outdoors.

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

Day 3

Morning: Take a 25-45-minute walk or bike ride outdoors.

Afternoon: On your lunch break, go for a 10-20-minute stroll outdoors.

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

Day 3

Print

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

Morning: Take a 45-minute walk outside with some faster speedwalking.

Afternoon: Nothing

Evening: Head to the track for a 20-minute mix of walking the bleachers and jumping jacks (at your own pace and intensity).

Day 6

Morning: Take a 30-minute power walk outside.

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

Print

1

Barbell Deadlift

@65-75% 1RM

3 sets, 8-10 reps

2

Pushups

@65-75% 1RM

3 sets, 8-10 reps

3

Barbell stiff-legged deadlift

@65-75% 1RM

3 sets, 8-10 reps

4

Bent-arm dumbbell pull-over

@65-75% 1RM

3 sets, 8-10 reps

5

Chest dip

@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!