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How to get in shape before summer
Posted by: Jon
Ah, yes. It's March and summer is just around the corner. Iowa weather is playing it's usual
hand. Temperatures in the 60's one day, then snow the next. Yet we still know summer is
inevitably coming and everyone wants to be ready. The newsstands should now be filling up with
magazines; covers filled with those "How To Get Ready For Summer Fast" slogans.
Using summer as an excuse to get lean and mean is fine. All of us "everyday bodybuilders" tend
to use the seasons as our preparation dates (as opposed to competitions). And there's nothing
wrong with that. Many people use the winter as a time to bulk up and put on as much muscle as
possible. Then use winter's end and early spring to burn off the fat and glory themselves in
their new muscle. (Okay, that sounds weird... Don't get too self absorbed!) We all know what
is required to achieve the goal: lower the calories in your diet, bump up the cardio work and
maybe even change your workout style. However, I want to discuss the DO NOT's of getting ready
for summer. These are the things that can put your progress to a halt fast.
First of all, remember not to change your diet rapidly. If you are currently bulking up, you are on a fairly high calorie diet and you
probably have been for about 3 months. Understand that your body cannot suddenly adapt to a diet
with 1000 less calories per day. Your body will be greatly confused and will think it is
suddenly being starved. So, what's it going to do? It will want to store up as much energy as
possible for the time ahead. That means it will want to store up fat and not let go of what it
has. The solution is simple. Drop your calorie intake incrementally. For the first week, only
drop 250 calories per day. The second week, drop 250 more calories per day (so now you would be
at 500 less calories than when you started). Continue dropping 250 daily calories each week
until you are at the desired daily caloric intake. This gives your body time to adjust to
dietary changes and respond to your wishes.
The same principle applies to your cardiovascular work. Obviously, if you have been doing very
little cardio work all winter, you cannot and should not suddenly start doing 5 45 minute
sessions per week. Start out at 3 20-30 minute sessions per week. Each week, add one session
and work your cardio up to about 40 minutes. I would not go above 5 cardio workouts per week.
Now, some people also decide to change their workout routines. I believe this is a personal
choice. People with slower metabolism can really benefit from doing this. Others may not need
or want to change their workout style. If you do, here are a few options. First and foremost,
start implementing supersets and drop sets. These combination sets will really get that heart
pumping and fat burning. The next option is to simply cut the time down between sets. Using
30-45 second rests between sets keeps that heart going, too. Just remember that if you were
using longer rests, to blast out some really intense sets, this change may require you drop a
little weight. But give it your all, don't just drop for no good reason.
One final subject is the use of thermogenic supplements. When it's time to burn fat, most people
want to start on thermogenics right away. They do work great. However, you may want to wait a
few weeks before starting on them. You have already made two major changes for your body with
diet and cardio. I believe you should give it some time to adjust. Then start on the
thermogenics to give the fat burning that extra boost.
You just have to give your body the respect it deserves. Make changes gradually. Don't throw it
too much at once. Then it will be nice to you and respond.
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