Artist: courtneyk

The fast way to a summer body - last minute tips

by John Harris Fitness

Summer is here and vacation is in sight. But unfortunately, the summer body is not visible at all. So what can you do to make sure you have a good figure at the sea or pool? We'll tell you today with our 5 nutrition tips and our 5 training tips.

In any case, you have to change your current lifestyle. In many cases, small changes are enough to lose the excess pounds on your hips, get a nice flat stomach and toned arms. But it is not possible without sports and a fitness program. Exercise must be done! Here are our 5 workout tips.

Let's Exercise!

#1 When working out with weights

Choose heavy weights so that the last two repetitions of a set are difficult for you. That way you can be sure the intensity is just right!

#2 Breaks are important too!

The muscle needs time to repair and recover, so keep one to two rest days a week.

#3 Complex exercises!

Incorporate complex exercises into your workouts, which are exercises that work multiple muscle groups at once. This will help you burn more calories. Examples include: Squats, kettlebell swings, pull-ups, and rowing.

#4 Warm-up

Never go into a workout cold. Always warm up for a few minutes. Jumping rope and loose running are especially suitable.


We have already introduced you to the fat burner par excellence. The basic principle is the alternation between high-intensity load phases and active recovery breaks. The load phase should not last longer than 60 seconds. During this time you give 100 percent of your energy. This is followed by the recovery phase. A typical exercise-to-pause ratio is 30 seconds of exercise to 30 seconds of recovery. For more information, check out this blog post.

Nutrition tips

Now for our 5 nutrition tips! Making small changes can often yield big results.


Artist: Chinnapong

#1 Drink plenty of fluids!

Drink three liters of water a day. To add variety, you can add lemon or berries to the water.

#2 Stay away

... from white flour products, alcohol, pasta and sweets. Instead, eat vegetables, proteins (fish, meat, lentils, beans) and whole grains. Dairy products should also be avoided.

#3 Cut back on carbohydrates!

This is the fastest way to lose a few excess kilos before summer. Especially in the evening you should avoid them. It's best to eat carbohydrate-rich meals for breakfast or right after your workout.

#4 Intermittent Fasting

If you don't like to eat breakfast in the morning or if you often feel overeaten, you can try Intermittent Fasting. Here you fast for 16, 18 or 20 hours a day. The rest of the time you can eat. During the 4-6 hours you should of course not eat permanently, but only eat two meals to avoid overeating. For example, if you want to eat for 6 hours and fast for 18 hours, your daily routine could look like this: You eat a first meal at 12 noon, which is your lunch, and then your dinner at 5 pm. So you fast from about 6pm until 12am the next day.

#5 No liquid calories!

Our brain does not register caloric drinks as a meal. The extra calories you eat won't make you feel full or satisfied. Go for calorie-free drinks like tea or water with lemon.

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