How to get in shape for Summer (advanced)

Ok so it's May and Summer is around the corner. Let's assume fitness is a big part of your life but you are just not where you want to be yet. Here are a few tips on how to work harder to get ready for summer!
NOTE* If you are beginner see my beginner article this plan is not for you!

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• MOTIVATION
• DETERMINATION
• COMMITTMENT

1. 
    

   Diet: Create a 6 week diet plan that reduces starch carbs and increases protein. Eat 4 meals a day, drink plenty of water and commit to no grazing, no alcohol, no cheating.

2. 
    

   Cardio: 30 minutes 5x per week is mandatory, but intensity is now crucial. MWF should be moderate-high intensity I would break it up into 2 30 minutes sessions, one in the morning (high intensity-Try one minute high intensity bursts every other minute.) and one in the afternoon after a strength training session (moderate intensity). TTH should be moderate intensity. I would do these after strength training and do intervals in the morning (see below)

3. 
    

   Intervals: Anaerobic intervals are a key ingredient in that buff beach body. Go to a track. One side of the track is approx. 100 meters. Now split if in the middle with a water bottle so you have a 50 meter point in the middle. Starting at one end sprint as fast as humanly possible to the 50m point. Then turn around and walk back. do this 3x. On the 4th time you will sprint all the way to the end of the 100m and walk back. the next 3 x you will do the 50 again. This kind of interval sprinting is very very difficult. It will take you less than 15 minutes if you really work it hard. Make sure you bring a protein drink for immediately after. I recommend doing these 2 x per week. (T and th morning is good)

4. 
    

   Strength training: Increase your weight. Whatever you are doing, kick it up a notch. Even if it lowers your reps. Do a tri-set circuit. If you are doing an arm day- do bicep exercise, tricep exercise and immediately follow with a set of abs. Increase all sets to 4 rather than 3 and do 3 series of tri-sets.

Tips & Warnings

• Your intensity is going to increase across the board, but plan your workouts and really you will be spending less time than usual. I bang out a heavy strength training session is 45 minutes rather than an hour.
• diet is KEY to rebuilding your muscle tissue. Get a good quality protein powder that has very low sugar and carb but has branch chain amino acids that are the key ingredient in muscle recovery
• remember that your mind will tell you to give up before your body really has to. Get your mind right and you will succeed!
• working out this hard can make you nauseous in the beginning if you are not used to it. That is normal, especially after intervals. Make sure you have your protein and drink plenty of water. You know your body better that anyone and if you have to listen to your body!

[iamageniuster]

on 10/23/2008 Great advice. Thanks for the article. 5 stars!