1. Start Now! 

 

If you want to get lean for a holiday or festival in 2023, begin as soon as possible. You have around 10 weeks until August, giving you enough time to achieve your goals. Even if you still have quitesome fat to lose, you can continue working on it throughout the summer while enjoying social events and seeing changes to your physique helping you to feel and look more confident. Adjust your expectations for a shorter cut, as achieving a shredded look may depend on genetic factors and your starting point. 

 

2. Gradually increase expenditure.

 

Increase your calorie expenditure steadily through incremental steps or additional cardio. If you have only 10 weeks until your holiday, you may want to be more aggressive with the changes, but don't start with an hour of cardio every day. Begin with around 20 minutes of low-intensity steady-state (LISS) cardio, 4-5 times a week. Adjust the duration and intensity based on your fitness level. If you're short on time, consider adding extra cardio instead of relying solely on steps. As a rough guideline, aim for a rate of loss that allows for a maximum of 1kg per week.

 

3. Slowly reduce food intake.

 

Start by gradually reducing your carbohydrate intake and then your fat intake. Avoid completely eliminating carbs unless you follow a ketogenic diet and replace them with fat. A sudden drop in carbs can lead to decreased performance due to reduced calories, with carbs being our primary energy source for resistance based training. Maintain high and consistent protein intake to preserve muscle mass and promote satiety throughout the dieting phase. Emphasise whole foods, plenty of green vegetables, and adequate hydration to meet nutritional needs while keeping you satisfied. Consider supplementing with vitamins and minerals as food choices become more limited towards the end of the cut. Decrease food slowly to align with your weight loss goals.

 

4. Maintain gym performance. 

 

Choose whether to create a calorie deficit through food reduction or increased expenditure based on your preferences. Plan changes that consider the duration of your cut and avoid extreme alterations that may significantly impact resistance training performance. A suggested approach is to start with a larger food reduction and frequent but shorter cardio sessions whilst energy availability is higher, then gradually increase expenditure/reduce food if weight stagnates, again keeping check that your strength and performance doesn’t drop too much.

 

5. Prioritise recovery.

 

Adequate sleep is crucial for recovery, muscle retention, and overall performance during the cut. Establish consistent bed and wake times, practice good sleep hygiene (limiting blue light exposure, maintaining a clean, cool, and dark room), and avoid consuming caffeine close to bedtime. Manage stress effectively, especially as diet fatigue sets in. Incorporate downtime, practice gratitude logging, and start your day with positive affirmations. Avoid putting excessive pressure on yourself; remember that this journey is about looking and feeling better on holiday.

 

If these tips have been helpful and you're seeking your best physique for summer, reach out today!