A very simple one for you all to get you lookin’ good for summer (or winter where I am). It’s a lifestyle heirarchy to ensure you devote most of your time to where it counts most.
In order of importance:
Get your food right. Five meals per day, au naturale, with a nice balance of protein, fats and carbs. Plenty of water, a little coffee and definitely no juice or soft drinks. Consider nutrition to be the base of your beach body!
#2. Training volume
Make sure you’re getting into the gym consistently over the next month or two. Four times a week is a minimum.
#3. Training intensity
KISS – increase your weights by just a fraction (say 2.5kg) each week. Aim for one more rep on each set of your body weight exercises. Take 1-2 seconds off your running and rowing times, and aim to beat your timed workout times each week.
At least 8 hours a night. Minimise or eliminate the alcohol and keep hydration levels high to get a good night’s sleep. You can’t train hard on a tired body, and the last thing you feel like doing is preparing a meal at the end of the day.