Every year with the arrival of spring, interest in exercise, healthier eating, and getting back in shape rises. With summer, swimsuits, and vacation on the horizon, it’s only natural – who wouldn’t want to feel confident and light in their body?
But the desire for quick results often leads to mistakes: extreme diets, overly intense workouts, and a loss of motivation after a few weeks. This article will show you how to prepare for summer effectively, without extreme measures, and – most importantly – in a way that helps you maintain your results even once the season ends.
1. A goal is more than just “losing weight”
Start with a clear goal – but not one such as “I have to lose five kilos.” Ask yourself: Why am I doing this? Do I want more energy? To feel good in my clothes? To improve my health? These internal motivations are stronger than numbers on a scale.
Coach’s tip: Set measurable but realistic goals – for example, “by June I’ll work out three times a week, never skip breakfast, and drink two liters of water daily.” These are habits that truly shape your body.
2. Training plan: less chaos, more structure
The most common mistake? People start with a burst of effort – running daily, working out twice a day, overexerting themselves. The body soon gets tired, sore, results start lacking – and motivation drops.
What works better:
• Strength training 2–4 × a week – shapes your body and supports fat burning
• Cardio activity 1–2 × a week – brisk walking, running, cycling, swimming
• Recovery and mobility – stretching, relaxation, quality sleep
• And don’t forget: It’s better to have three quality 45-minute workouts a week than to just “do something” six times a week. Your progress is
the sum of small, regular steps – not random extremes.
3. Nutrition: Mindful choice over dieting
Nutrition accounts for 70–80% of your success. If you want to be fit for summer, there’s no need to starve yourself or live on just salad. Your body needs enough energy, nutrients, and consistency.
Basic rules that work:
• Every meal should include protein (eggs, meat, etc.), vegetables, and either carbs (rice, potatoes, etc.) or healthy fats (avocado, nuts, etc.)
• Drink enough water – hunger is often just thirst
• Don’t overeat in the evening – a light, balanced dinner improves sleep and digestion
• Don’t skip your favorite foods – learn how to enjoy them in moderation
4. How to stay motivated (even when you don’t feel like it)
Starting is one thing. Sticking with it is another – and that’s where most people fail. Why? They rely on motivation – but motivation isn’t constant. What matters most is discipline and a supportive environment.
What helps:
• Schedule workouts in your calendar like work meetings
• Exercise with a partner or coach – it increases commitment
• Have your gear ready – clothes, water bottle, playlist
• After every workout, remind yourself how good you feel
• Track your progress – whether by weight, strength, or appearance
5. Don’t underestimate recovery and sleep
Often overlooked, yet essential. Your body grows, gets stronger, and recovers during sleep. Lack of sleep increases cravings, slows fat burning, and lowers performance.
Ideal target: 7–9 hours of quality sleep, ideally going to bed at the same time each night. Give yourself rest days – they’re not wasted time, but part of the process.
In conclusion: Summer can start sooner if you start now
Want to be fit for summer? Start today. Not tomorrow, not on Monday. It doesn’t have to be perfect – just take the first step. If you build a system that makes sense, you’ll succeed. And if you don’t want to do it alone – that’s what a coach is for. Not to “push you to perform,” but to support you when things get tough. To teach you how to be fit – not just for summer, but for the long run.
Contact:
Tel: +420 777 930 635
Email: [email protected]
Instagram: vitasjacked
ad
