Currency: GBP

Start your Body Coach transformation today Click Here


7 Tips For Getting Lean This Summer (and Spring, Autumn and Winter)

Posted by Joe Wicks in Fitness, Wellbeing

Summer is just around the corner and even though it's important to stay fit, healthy and strong all year round, many people find an extra boost of motivation this time of year. So here's a few tips to help you keep it lean this summer...

1. Ditch the diets

If you really want to transform your body and stay healthy, fit, strong and lean, you need to ditch the low-calorie, quick-fix diets - they just don’t work in the long term. Yes, you can lose weight initially with a big drop in calories, but more often than not you will return to your old eating habits and put any weight lost back on. 

Remember, fat loss is a journey not a race.


2. Set the alarm for winner o’clock 

My favourite time to exercise is early in the morning, especially in the summer. Training early in the day wakes you up, gives you loads of energy and there’s nothing better than getting up on a sunny morning a smashing a HIIT. Plan your workouts in advance, set the alarm for winners o’clock and make the most of the longer days and the sunshine.

If you can't train the morning, that's fine - it's all about finding what works best for you and fits into your lifestyle.


3. HIIT anywhere

I’m a massive fan of high intensity interval training (HIIT) as it’s the best way to burn fat and it will send your energy levels through the roof. One of the great things about HIIT workouts is that you don’t need a gym or even any equipment and you only need 20 minutes - so even if you're super busy you can find time to workout. You can smash a naughty HIIT session with a mix of bodyweight exercises such as burpees, mountain climbers, high knees, skipping and press-ups.

And you can do HIIT anywhere: at home, in the gym, in the garden or even in a spare room at the office. I love training outside in the summer and one of my favourite HIITs when the weather is good is hill sprints. 

Find a steep hill or a big set of stairs, sprint to the top and then walk back down. Repeat for 15-20 minutes and you’ll be winning big time.

I upload brand new HIIT workouts to my YouTube channel everyweek. Subscribe here for free: https://www.youtube.com/thebodycoach1


4. Prep like a boss

You can’t out train a bad diet, so no matter how hard you workout, you need to fuel your body with lots of good food. One of the key reasons my clients are successful on my 90 Day SSS Plan is that they prepare and plan their meals in advance. 

Prepping your meals like a boss will help you to fuel your body with the right food and avoid those unhealthy meals on the go.

Click here to read my 6 tips for preparing your meals like a boss.


5. Stay hydrated

A lot of people underestimate the importance of hydration when it comes to fat loss, and drinking plenty of water is one of the easiest steps you can take for a healthier body and mind. Start drinking early in the morning and aim to drink between 3-5 litres per day – depending on your body composition. This may seem like a lot but trust me it really will help your body stay lean. Some of the other benefits of drinking lots of water include: healthier skin, teeth and bones, improved digestion, reduced fatigue and increased fat metabolism.

Tip: If you don't like the taste of water try adding some lemon or mint for flavour.


6. Train with your bestie

Training with someone else is great way to keep you motivated and to help you stick to your training schedule. If you commit to training with someone you are less likely to skip a workout and you can also push each other to train harder. You don’t need to do every workout with a partner, but even committing to one or two sessions per week can help you stay on track. 



7. Sort your snacks out

Snacking is often people's biggest downfall when it comes to eating well and getting lean. Try and eat three big, healthy meals everyday which will take away the urge to snack throughout the day.

But when your energy levels are low and you do need something to snack on, go for some of these healthier alternatives to keep you on track for the win: a whey protein shake, a handful of nuts, an apple or a handful of fresh berries.

 Now let's get #Leanin15


Click here to start your own 90 Day SSS Plan and start your fat loss transformation today: https://www.thebodycoach.com/90dayplan/" 

You can also follow me on social media at any of the links below:

Facebook: The Body Coach

Instagram: @thebodycoach

Twitter: @thebodycoach 

Pinterest: The Body Coach

YouTube: TheBodyCoachTV 


Share this article...

Joe Wicks

About Joe Wicks

Joe Wicks is the online nutrition coach inspiring people all over the world to cook with his #Leanin15 video meals on Instagram. He is also transforming the lives of thousands of people with his tailored online nutrition plan, The 90 Day Shift, Shape & Sustain plan.

What to Read Next

Posted by Joe Wicks in Recipes

Hold Tight For These Tasty Quinoa Power Protein Pancakes

If you love pancakes after a workout then this recipe is perfect for you? The quinoa not only provides your muscles with carbohydrates, it's also a good source of protein.

Read More

Posted by Joe Wicks in Recipes

Goan fish curry? Yes please ...

This curry recipe is super easy to make and tastes incredible. If you don't like fish, you could also use 250g of skinless chicken breast fillet instead. This is a also a good one to batch-cook and freeze when you're prepping like a boss.

Read More

Get your free Get Lean Guide

Not sure? Sign up for your free Get Lean guide

7 days of fat loss advice to your inbox

Get your free Get Lean Guide