We are officially 12 weeks away from the summer holiday period which means you are better off starting to get ready now rather than leaving it too close until you go away.


Here are some really basic principles that if applied correctly can make a huge difference on how you look and feel come time to hit the beach.

1. Do Basic weight training: To Increase your resting metabolic rate

This is done by increasing your lean muscle mass. The best way to do this is to lift weights to failure with proper technique. Try 3 sets of weights with 12 reps for a basic hypertrophy programme. Exercises such as Deadlifts , Squats and Bench Press are great exercises to build lean muscle tissue.

2. Reduce your carbohydrate intake on days when you are less active.

Your carbohydrate stores are located in your muscles and liver. There is roughly 500g of glycogen stored in the body when full. This will last 60 – 80 minutes of exercise at high intensity pace. If you aren’t doing high intensity exercise, don’t eat as much carbs as your stores are not depleted. An anaology: If you try to pour water in to a full glass it over flows. This is like this eating carbs when your stores are full. This will just cause the body to burn the overflow of carbs in the blood and not your stored body fat.

3. Do Interval training

This will increase the calories burnt by the body in a small amount of time. This will also result in more fat loss post exercise due to the high intensity.High intensity training increase lactic acid that stimulates growth hormone! Growth hormones role in the body is to increase Lean Muscle mass and release fat in the blood stream to be burnt.

4. Eat 20-30 grams of protein every 3 hours

Amino acids will decrease hunger. Also amino acids levels stimulate muscle growth which ultimately increases protein synthesis that causes an increase in resting metabolic! Remember the more muscle you have the more calories you burn as rest! That’s even when you are doing NO exercise!