GET LEAN BODY FOR SUMMER : HOW TO GET IN SHAPE FAST

Brace yourselves, summer is coming. I know, and you know you don't want to look like a stranded whale at the beach while everybody else is sun bathing their six pack abs next to you. The only choice left for you now is to bust your ass during the next couple of months.

Getting a beach body may sound as a contradiction with the bodybuilding/fitness concepts, which teaches the athletes to be always up to date and not having just short term goals, such as getting toned for summer. 

However it is a goal and if you are up to the challenge, you will get a toned, lean beach body for the 2015's summer. Who knows, maybe you will get hooked on working out, and instead of having a short term goal, you will continue training after the summer season is over.

Time is running out and if you're feeling that it is too late to do anything about it, you're wrong. If you follow strictly this program and take it as a challenge. Then you can achieve at least 70% of your goal.

The plan is divided into 3 phases. Each phase differs from the other regarding the intensity of training and the eating habits.

PLAN

PHASE 1 : Get back in shape

The first steps are the hardest. In this phase we will concentrate on preparing the body for the real training. It consists of compound movements. The goal is to master the form. This phase will last for 2 weeks. You will train 3 times a week, and get 3 meals per day.

*DO NOT LIFT ABOVE YOUR CAPACITY.
*You can divide the raining days according to your schedule.
*Click on the the following link for a GIF exercises demonstration:
Exercise & Muscle Directory

TRAINING PROGRAM P1

DAY 1
Squats : 5 sets / 10-15 reps
Calves raises : 5 sets / 15-20 reps
Hamstring curl : 4 sets / 10-15 reps
Lunges : 3 sets / 15 reps
Hanging Leg Raises : 5 sets / 10-20 reps

DAY 2  REST

DAY 3 
Bench Press :  4 sets / 10 reps
Dips : 3 sets / 10 reps
Incline bench press : 3 sets / 10 reps
Push ups : 5 sets / until failure
Barbell curl : 4 sets / 10-15 reps

DAY 4 REST

DAY 5
Deadlift :  6 sets / 5-10 reps
Military Press : 4 sets / 8-10 reps
Pulldown : 6 sets / 10-15 reps
Skull crusher : 5 sets / 10-15 reps
Barbell wrist curl : 3 sets / 20 reps

DAY 6 REST

DAY 7 REST

PHASE 2 : Sculpting your body


After you pass the first phase, you feel more grounded and confident. It is time to upgrade the training program. In order to lose the extra fat, more intensity is required. Thus, you will hit the gym 4 times a week, and do cardio and bodyweight training 2 times a week. For the eating habits, you need to eat accordingly to your needs. No need to calculate grams and calories. All you need is 3 major meals per day, that has all the nutrients your body needs. This phase may make you feel like you are in a boot-camp. Ergo, listen to your body and take rest days when its required. Avoiding injury is the keyword here. However do not mix laziness with feeling exhausted.

TRAINING PROGRAM P2

DAY 1 
Squats : 5 sets / 10-15 reps
Bench Press :  4 sets / 10 reps
Deadlift :  6 sets / 5-10 reps
Calves raises : 5 sets / 15-20 reps
Hanging Leg Raises : 5 sets / 10-20 reps

DAY 2 
Cardio of your choice for 30 minutes
Push ups : 4 sets / until failure
Split squat : 6 Sets ( 3 each leg ) / 30 reps
Chin-up : 4 sets / 5-15 reps

DAY 3 
Incline bench press : 5 sets / 10 reps
Military Press : 4 sets / 8-10 reps
Dumbbell fly : 3 sets / 12-15 reps
Barbell behind neck press : 3 sets / 12-15 reps
Lateral raise : 2 sets / 12-15 reps
Barbell rear Delt raise : 4 sets / 12-15 reps
Upright row : 3 sets / 12-15 reps

DAY 4 
Bent-over barbell Row : 5 sets / 10 reps
Pulldown : 4 sets / 10-15 reps
Skull crusher : 5 sets / 10-15 reps
Barbell curl : 5 sets / 10-15 reps
Barbell triceps extension : 3 sets / 10-15 reps
Barbell preacher curl : 3 sets / 10-15 reps
One arm dumbbell triceps extension : 2 sets / 10-15 reps
Dumbbell concentration curl : 2 sets / 10-15 reps

DAY 5  
Squats : 5 sets / 10-15 reps
Bench Press :  4 sets / 10 reps
Deadlift :  6 sets / 5-10 reps
Calves raises : 5 sets / 15-20 reps
Hanging Leg Raises : 5 sets / 10-20 reps

DAY 6 
Cardio of your choice for 30 minutes
Push ups : 4 sets / until failure
Split squat : 6 Sets ( 3 each leg ) / 30 reps
Chin-up : 4 sets / 5-15 reps

DAY 7 REST

PHASE 3 : Maintenance

The biggest challenge for anyone is commitment. Keeping on the good work and maintaining it is a must. Not quitting is the best option to get and maintain a lean body. So the third phase consists of finding the best exercises, which serve you best. 

After months of training, you will be more aware of your body mechanisms. Thus, you will be able to construct your own customized training program, which allows you to have productive workouts. 

For the diet, it should be a natural need. Eat when you feel hungry, and do not snack a lot, that way you will be in a caloric deficit.

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