Summer Bodies Are Built Year Round, Don’t Wait!

Every year, as summer approaches, people rush to shed weight and tone up at the last minute. The truth is, weight loss and muscle building take time so if you want to look and feel your best this summer, start now!

With spring approaching, this is the perfect time to commit to your fitness goals. Whether you want to lose weight, build muscle, or tone up, a structured plan combining nutrition, exercise, and good recovery habits will set you up for success.

At JSM Fitness, I help clients achieve their ideal summer body through tailored workout programmes, personalised nutrition advice, and expert coaching.

Let’s break down the steps to get you summer body ready the right way.

Step 1: Dial in Your Nutrition for Fat Loss & Muscle Definition
To shed extra pounds and tone up, your diet needs to support your training and recovery.

Key Nutrition Tips:

• Eat Enough Protein: Aim for 1.6/2.2g of protein per kg of body weight to support muscle growth and keep you full. (Lean meats, fish, eggs, tofu, and legumes)

• Avoid Junk Food & Soft Drinks: Cut out processed foods, sugary drinks, and excess carbs that cause bloating and fat gain.

• Eat Fresh Fruits & Vegetables: Packed with vitamins, fibre, and antioxidants to aid digestion and keep your metabolism high.

• Follow a Low Bloat Diet: Avoid foods like processed dairy, excessive salt, and carbonated drinks that cause bloating.

• Eat Foods That Fight Cellulite: Healthy fats like avocados, nuts, and salmon improve skin elasticity and reduce cellulite appearance.

• Stay Hydrated: Drink at least 2 litres of water daily to flush out toxins and maintain hydration.

JSM Fitness Tip: Meal prepping is essential planning your meals ahead helps you stay on track and avoid unhealthy choices.

Step 2: The Right Exercise Routine for a Summer Body
Focusing only on cardio won’t give you the best results, you need a balanced mix of strength training and cardio to burn fat and build lean muscle.

Effective Fat Loss & Muscle Toning Exercises:

• Strength Training: 3/4 Days per Week

• Weightlifting is crucial for sculpting your body and defining muscles.

• Focus on compound exercises: squats, deadlifts, lunges, bench press, and rows.

• Don’t ignore your upper back & posture: good posture improves confidence and aesthetics.

• Cardio & HIIT: 2/3 Days per Week. HighIntensity Interval Training (HIIT) is great for fat burning. Try burpees, jump squats, mountain climbers, and sprints.

  Brisk walking, cycling, or swimming are low impact options for endurance and calorie burning

JSM Fitness Tip: Mix up your workouts to keep things interesting and challenge different muscle groups.

Step 3: Recovery & Sleep, Don’t Neglect It!
Muscles don’t grow in the gym, they grow when you rest! Poor recovery slows down progress, increases fatigue, and makes fat loss harder.

Essential Recovery Tips:

• Get 7 to 9 Hours of Sleep: Lack of sleep disrupts hunger hormones and can lead to overeating and weight gain.

• Prioritise Active Recovery: On rest days, do yoga, stretching, foam rolling, or light walks to aid muscle repair.

• Stay Hydrated: Water helps muscle function, digestion, and fat metabolism, so don’t forget to drink!

JSM Fitness Tip: Exfoliate your body to remove dead skin and reveal a fresh glow for summer.

Step 4: Set Realistic Expectations & Trust the Process
Getting a summer body isn’t about quick fixes, it’s about consistency.

• Expect noticeable changes in 6 to 8 weeks if you stick to your plan.

• A full body transformation takes 3 to 4 months, so be patient!

• Follow the process, results will come with time, discipline, and effort.

• Mindset & Motivation, h

  ave a Positive Attitude. Believe in your progress!

• Stick to Your Routine, skipping workouts will slow down results.

JSM Fitness Tip: Take progress photos every 2 to 4 weeks to stay motivated.

Get Summer Body Ready with JSM Fitness
At JSM Fitness, I help clients in St Albans, Harpenden, and online achieve their fitness goals through customised plans and expert guidance. Whether you want to lose weight, tone up, or build muscle, I’ll design a programme that works for you.

Bespoke workout programmes
Personalised nutrition coaching
Flexible mobile & online training options
Start your transformation today!
Email: [email protected]
Call or WhatsApp: 07590 830263