Summer is just around the corner and if you still carry all the winter weight, it seems like you will have to endure this summer season without your six-pack. Or will you? If you stay dedicated 100%, you can speed up your fat loss and boost muscle growth. Start with these five fast ways to get jacked, stay consistent and you will be more than happy to peel your shirt off at the beach this summer.
Double your workouts
If you’re planning to work out every day and include both cardio and lifting into your training, think again. After just an hour, your energy and focus will start to drop and you’ll gain much less for your time and effort. It might even push you to skip some reps! So, if you’re looking to achieve results and are willing to do whatever, adopt a two-a-day workout regimen. Having one workout in the morning and one in the afternoon is a great short-term strategy that will leave you energized both for cardio and weights.
One approach that’s been proven effective is to do your cardio in the morning and hit the weights in the afternoon. If you want to lose fat, this is definitely your smartest strategy. However, you can also hit one muscle group in the morning and one in the afternoon, instead of doing them both in one session. This way, your sessions will be shorter and you won’t be as affected by fatigue and boredom.
Hit each muscle group more frequently
Most intermediate or above gym-goers train each body part once weekly. This is the best recipe for complete muscle development and volume. However, this won’t do you any good if you only have one or two months to improve your physique. Your best strategy is to increase training frequency and work every body part twice weekly. This will add a new training stimulus to your workouts that might not be as effective as at the beginning. However, reduce your number of total sets by a third to prevent injuries and burnout.
Here’s a good program you can follow:
- Day 1: Chest, shoulders, triceps
- Day 2: Back, biceps, abs
- Day 3: Legs
- Day 4: Chest, shoulders, triceps
- Day 5: Back, biceps, abs
- Day 6: Legs
- Day 7: Rest
A split like this will break your muscles into push, pull and leg muscles. If that’s too much training for you, you can make a variation to take a break after every three days of working out which allows an extra day of recovery.
Invest in quality supplements
Following a smart nutrition plan is one of the most important things for getting big and strong. While food is your main source of energy, including the right supplements can help you achieve your goals faster and easier. You have different types of supplements. Some are known as muscle growth supplements that support power, endurance, and volume.
Those that contain creatine can improve muscle gain and muscle strength. You also have fat loss supplements or fat-burners, so hitting the right combination can help you reach your goals faster. If you need some instant help, start by getting high-quality creatine, protein powder, vitamins and caffeine (many of these can be found in pre- or post-workout drinks).
Eat clean every day
You know what they say: “Abs are made in the kitchen, not gym”, so make sure to clean up your diet. However, don’t go too much into calorie deficit at the beginning. This will not only make you feel week and sick of dieting but also prevent you from losing weight in the long run. It’s best to consume enough food so that you’re satisfied and energized.
For this, find a macronutrient calculator and come up with some good calorie and macros numbers. Keep your protein intake high, because this macromolecule is essential to losing fat, building muscle, and getting ripped. It also helps you retain lean muscle and boosts new muscle synthesis.
Hire an experienced coach
All the world’s greats use coaches if they want to make fast and effective improvements and so should you. It doesn’t matter how long you’ve been active at the gym, a good trainer can always offer great tips and motivation. Also, expect to be exposed to new exercises and training methods that will spice up your workout and bring better results.
However, just like every successful athlete needs a good coach, you also want someone with a good track record of helping their clients take their physique to the next level. This is a short-term strategy (hiring a private trainer is not cheap), so work with a professional for a few weeks to get started on a new program and make improvements to your existing workout and diet plan.
If you stay dedicated and focused on your goals, these tips above will get you to the best shape of your life. Who’s ready to make jaws drop at the beach this summer!