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5 Steps To Get Shredded For Summer

The finest time of year to display all your hard work in the gym is during the summer.

Even though it's usually best to start your summer shred early, life can occasionally get in the way. Starting early allows your body to adjust to the lower amounts of body fat after your cut.

Do not worry if you are running late or if you have not even begun. We're going to outline all the necessary measures so that you're shredded by the time summer arrives.

1) Goal Setting

You must set a tangible goal before you begin.

Knowing what you want to do, by when, and most importantly, why, is essential.

The single most crucial component of goal-setting and motivation is understanding your "why."

It's difficult to undergo a body alteration. Knowing your "why" can help you avoid grabbing for the bag of cookies or pressing the snooze button on your alarm before your morning cardio when exhaustion sets in.

Anything might be your "why." It could be anything as easy as "I just want to look amazing in a bikini," or it could be something more profound in your personal life that has made you realize that you need to make a difference.

Whatever it is, put it in writing and refer to it whenever you feel yourself less motivated.

Set a goal using the SMART (Specific, Measurable, Achievable, Relevant, Time) approach once you are aware of your "why."

Simply stating that you wish to "drop some body fat" is a recipe for an unsuccessful diet.

This summer's objective should be:

"I want to lose 15 pounds of body fat within the next 3 months to look great for my wedding"

2) Fix Your Diet

Keeping it simple will help you lose weight. Simply consuming less calories than you need will cause your body to burn fat for energy.

Although straightforward on paper, consistently carrying it through is challenging. For our clients' sake, we like to keep diets incredibly straightforward.

We advise beginning to track your food intake. Apps like MyFitnessPal help you understand what foods are calorie dense, and which foods are nutrient dense. This is a great idea if you want to start creating sustainable, healthy habits.

Focus on hitting your protein goal, foods high in protein tend to have less calories, and are more satiating.

  • Goal Protein Intake: Shoot for 80% of your weight in protein. (200lb Male should eat 160g protein)

  • Leafy Greens: Eat 1 cup of vegetables each meal

  • Oils: Use 0 calorie spray when you cook, and focus on using dry rubs instead of liquid sauces

  • Drink Water: Drink half of your body weight in ounces of water every day.

3) Start Strength Training

There are many different ways to set this up, and it would be impossible to give a precise prescription without knowing a person's lifestyle and availability.

But let's say, like the bulk of our clients at Train with Dave, you can only workout three to four days a week.

If this describes you, you should begin with full body sessions and train in the manner described here;

  • Focus on compound movements (movements that move more than one joint) Ex: Squats, Chest Press, Deadlifts

  • Rest for 30 to 90 seconds

  • Stay around 8 to 12 reps

  • Do 3 to 4 sets per muscle group per day

3) Increase Your NEAT (Non Exercise Active Thermogenesis)

You probably don't need to start with any specific cardio unless you have a short deadline (six to eight weeks). The diet and exercise will be sufficient.

You can start by becoming more active in your daily life, though.

Start using the stairs instead of the elevator, walk to the store rather than driving, answer calls while you're out and about rather than at your desk, etc.

Setting a daily step target that you work for each day is a wonderful idea. We like to advise clients to set a starting goal 10,000 steps per day. Remembering this will motivate you to stay active all the time.

4) Track Your Progress

You should monitor your development during a diet phase utilizing a few key indicators on a weekly or monthly basis

  • Bodyweight (measured twice a week to obtain an average)

  • Pictures (take front, back, side every 2-4 weeks)

  • Circumferences (take waist, chest, hip and thigh) once a month

  • Use a scale or machine that is also able to track your body fat (bioelectrical impedance)

The measurement technique you employ should be used regularly to deliver the most precise feedback because it will determine how you modify your food, exercise program, or cardio in the future.

5) Consistency Is Key

The most elaborate plans are useless without consistency. You must remain constant if you want to be shredded for the summer.

This entails altering the priorities in your life such that working out and eating right become top priorities.

Transformations are difficult, and a client's level of motivation is always the key to their success.

Want Us To Help You With Your Goal?

Click the link to set up a free consultation!

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