The Summer Workout Plan

Hopefully you have now got fitter by exercising everyday over the winter and Spring months since the end of the holiday season. So now you should be able to do 2 workouts each day.

Every morning you should do your cardio workout, ideally before breakfast. Comprising of 45 minutes of cardio, with the last 15 minutes including at least 3 intensive sprint intervals to really get the heart rate up and your lungs panting. Breakfast should be lean and could include either an egg or a banana.

Lunch time is salad time, only add olive oil as a dressing, with tuna or chicken (without the skin). Ensure you only chose those low GI vegetables for the salad. Lettuce, rocket and watercress are all excellent options.

Evening supper should be very light also, so that you can then do an evening workout. This should include one of the following:

• Yoga routine / other callisthenics
• Circuit training routine
• Weight training routine (push/pull session, or upper/lower body session – split those workouts)

These evening sessions should only be 20-30 minutes long, as you are exercising twice a day. Warm up with a few movements then do the work sets. With weight training especially split your routines to allow yourself to workout everyday.

If you are a very keen weight lifter then you will need to take rest days as you will be lifting heavier weights.

After your evening session have a light protein snack (fish, eggs etc.) or a protein shake. But not both.

Drink plenty of water throughout the day and watch the weight come off and your muscles tone up and strengthen in time for the beach holidays.

1. Alcohol is allowed but not while you eat. When you drink while eating you stop thinking about your food and are more likely to eat too much.
2. Grazing throughout the day is OK so long as you always follow the rules. Snacking is good for you and a great way to keep metabolism high and hunger at bay, but only if you snack on healthy food and do not overindulge.
3. Do not eat breakfast if you are not hungry. Breakfast is still important, but only eat what you need. So often people pile into a massive breakfast because they read somewhere that they should eat breakfast like a King. If you are not hungry, don’t eat it.
4. Eat when you are hungry. This actually keeps metabolism at a high. Back to eating. Yes, eat when you are hungry. Reprogram your body to tell you when you need food and when you are full. Do not starve yourself as this lowers metabolism and then leads to over eating.
5. Never put your work first – your health should always come first. Look after your health, eat healthy at work, and do not skip meals just because the boss wants more work from you. You have rights.
6. Stop thinking of yourself as being overweight, instead imagine what you are becoming – fitter and healthier. Be positive about yourself and your future.
7. Every day plan the day ahead to make sure you do not risk slipping off the weight loss wagon. By planning your day you avoid falling into traps along the way.
8. Still eat mostly low sugar foods from the low GI food list. Low GI food makes putting on weight much harder as the carbohydrates are digested slowly and the energy released slowly. There is less excess energy to convert to fat.
9. Drink water throughout the day to stay hydrated and ward off hunger. So often people confuse thirst with hunger. Avoid this by staying hydrated. Being hydrated not only reduces hunger but also improves concentration, keeps the skin fresh, is good for digestion and general wellbeing and is a calorie free alternative to every other drink in the World. Water is the only calorie free drink.
10. Enjoy your food. Do not become a slave to your new diet. Enjoy the foods you eat.