Learn how to stay shredded all summer long and still enjoy it with all the necessary information below.
Summer is a time to flaunt your physique and enjoy various activities, but achieving a lean and muscular body while still having fun can seem challenging. The key is to find a balance that allows you to maintain your shredded look without sacrificing the pleasures of summer. This article will guide you through strategies to stay lean, fit, and enjoy every moment of the sunny season.
The information for this article was based on a video released by Mike Israetel – more of that at the end of the page.
Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition. All the info can be seen in a video shared by RP YouTube page.
So let’s see the entire summer body trend, why you should aim for it, and better yet, how to stay shredded all summer long and still enjoy it.
Table of Contents
Why Aim for a Summer Bod?
Having a summer body is not just about aesthetics; it’s about feeling confident and healthy. The desire to look great can boost your motivation to engage in fitness activities and maintain a healthy lifestyle. Remember those old BOD Man commercials with guys playing basketball, drenched in sweat, looking incredibly fit? They left many wishing they could look that good. But unlike the commercials, achieving a lean and attractive body is attainable with the right approach.
The Summer Body Mindset
To get a summer body, you need to understand what most people desire: looking great while having fun. Cutting through the summer can be detrimental because it restricts you from enjoying foods and drinks that make summer enjoyable. Instead, focus on staying lean without strict dieting. This balance allows you to participate in social activities without worrying about your caloric intake constantly.
How to Stay Shredded All Summer Long and Still Enjoy It
1. Start Lean
Begin your summer already lean. If you are not lean by the start of summer, you might need to work on it during the spring. The key is to maintain this leanness through the summer without cutting calories drastically. If you are already lean, the following strategies will help you maintain your physique.
2. Slow Massing Phase
Instead of maintaining or cutting, engage in a slow massing phase. This involves gaining a small amount of weight each week. Aim for about 0.25% of your body weight per week. This method allows you to stay in a hypercaloric state, which is enjoyable and prevents significant fat gain. For example, if you weigh 150 pounds, gain roughly 375 grams per week.
Gaining weight slowly over the first 40% of the summer ensures that you remain in a hypercaloric state, which is beneficial for muscle gain and overall enjoyment of food and social activities. You won’t get fat with this slow approach, and it keeps your body in an anabolic state, supporting muscle growth without excessive fat accumulation.
3. Mini-Cuts
Halfway through the summer, do a mini-cut for two weeks to shed any fat gained during the slow massing phase. A mini-cut involves a significant caloric deficit to lose about 1.25% of your body weight per week. This short period of cutting will help you stay lean for the rest of the summer.
For instance, if you gained a little fat from the initial massing phase, a two-week mini-cut in mid-July can quickly eliminate that excess fat. This keeps you lean and ready for the latter part of the summer without prolonged dieting.
4. Flexible Dieting
Allow yourself to enjoy social events without guilt. Use strategies like intermittent fasting or adjusting your macros to accommodate indulgences. Eating in a way that aligns with your social activities will help you stay on track without feeling deprived.
For example, if you know you’ll be attending a barbecue, plan your meals accordingly. Eat lighter earlier in the day to make room for those delicious grilled foods and drinks. This approach prevents you from feeling restricted while staying mindful of your overall caloric intake.
How to Deal with Hunger During Intermittent Fasting
Workout Plan
Maintaining a summer body requires a consistent workout routine. Here are key elements to include:
Strength Training
Continue your regular strength training routine to maintain muscle mass. Focus on compound movements like squats, deadlifts, and bench presses. These exercises engage multiple muscle groups and are highly effective for building and maintaining muscle.
Cardiovascular Exercise
Incorporate cardio to keep your cardiovascular system healthy and support fat loss. Activities like running, cycling, or swimming are excellent choices. Cardio not only helps burn calories but also improves your endurance, allowing you to participate in various summer activities without feeling fatigued.
Active Social Activities
Engage in fun physical activities like beach volleyball, hiking, or paddleboarding. These activities not only keep you active but also add an element of enjoyment to your fitness regimen. Being active in social settings helps you stay fit while making the most of your summer experiences.
Example Workout Routine
- Monday: Full-body strength training (squats, deadlifts, bench presses, pull-ups)
- Tuesday: Cardio (running or cycling for 30-45 minutes)
- Wednesday: Rest or active recovery (light yoga or stretching)
- Thursday: Upper body strength training (shoulder presses, rows, bicep curls, tricep dips)
- Friday: Cardio (swimming or interval training)
- Saturday: Active social activity (hiking, beach volleyball)
- Sunday: Rest or active recovery (foam rolling, light walking)
Is Targeting Belly Fat Actually Possible Now? (New Study)
Nutrition Tips
Hydration
Stay hydrated, especially in the heat. Water is crucial for overall health and helps manage hunger. Drink plenty of water throughout the day, and consider adding electrolytes if you’re active for extended periods.
Balanced Meals
Eat balanced meals that include protein, healthy fats, and carbohydrates. Protein helps maintain muscle, fats support hormonal health, and carbs provide energy. Aim for a balanced plate with a variety of nutrients to support your fitness goals and overall health.
Smart Snacking
Opt for healthy snacks like fruits, nuts, and yoghurt. These options are nutritious and prevent overeating during meals. Keeping healthy snacks on hand can help you avoid the temptation of less healthy options when hunger strikes.
Example Meal Plan
- Breakfast: Greek yoghurt with berries and a sprinkle of granola
- Lunch: Grilled chicken salad with mixed greens, avocado, and a light vinaigrette
- Snack: Apple slices with almond butter
- Dinner: Baked salmon with quinoa and steamed vegetables
- Dessert: Fresh fruit salad or a small piece of dark chocolate
The Diet that Will Transform Your Body in 100 Days
Staying shredded all summer long while enjoying yourself is about balance. Start lean, engage in a slow massing phase, incorporate mini-cuts, and maintain a flexible diet. Combine this with regular workouts and active social activities, and you’ll have a lean, muscular body ready for summer fun. Remember, it’s not just about looking good but feeling great and making the most out of the summer season.
By following these steps, you can achieve a shredded summer body and enjoy every moment without sacrificing your social life or your favourite summer treats.
Watch Israetel’s video below on how to stay shredded all summer long and still enjoy it if you have more questions – he probably has the answers there in more detailed.
Read Also: How To Make A Drastic Visual Change To Your Body ULTRA FAST
