Fenton Hancock (@SupremeFitnessf) from SupremeFitness.net has kindly provided us some great tips to get yourself in shape ready for your summer 2016 lads holiday. If you want help to achieve your goal of the perfect holiday body, the online coaching plans from Fenton at Supreme Fitness are great to keep you focused and on-track to achieve your goal. However, here are some free basic tips.
If you need a gym just for a short period whilst you get in shape the plans from PayAsYouGym.com are really competitive and don’t tie you into any long-term contacts.
1. Have A Plan
Be sure to set yourself goals to keep motivated and on track. Set yourself short, medium and long term goals and use the beginning of your holiday as your target date to finish your ‘cut’.
Short: +5kg 1 rep max on bench press in 6 weeks
Medium: Attend the gym at least 4 times each week for 10 weeks
Long: Lose a total of 6kg body weight in 12 weeks
2. Hypertrophy/Strength Weight Training
If you want results you aim for a minimum of 4, 1 hour strength/hypertrophy weight training workouts per week. These workouts should include a number of compound and isolation lifts. The last few reps of each set should be performed to failure to ensure you’re experiencing progressive overload. Also try alternating rep and set ranges to ensure you’re working different muscle fibres.
3. Limit Alcohol
Although it’s important to have a social life, if you’re serious about getting into shape you should limit the amount of alcohol you consume. Alcohol has many negative physiological effects on the body impacting performance, recovery and muscle rebuilding. Although alcohol is absorbed rapidly it is metabolised slowly which means it can impact your performance for up to 48 hours after the last drink.
So whilst striving to achieve that ‘lads holiday body’ try not to consume excessive amounts of alcohol in one sitting, and try to limit yourself to only drinking on the weekends. Although remember, everything in moderation, if you have built yourself up for a big night go for the lowest kcal option 😉
*Recommendation: Vodka & Diet mixer
4. Create A Kcal Deficit
One of the most important things you need to think about when wanting to reduce body fat is your diet. You need to make sure you’re in a kcal (calorie) deficit each day if you’re looking to get ripped.
What is a kcal deficit..?
A calorie deficit is the “magic” that makes weight loss possible. In a kcal deficit your body uses up fat stores for energy resulting in weight loss. Although a kcal deficit is the only way to lose weight, there are many different ways to create one. For example, increasing your activity level or improving your eating habits. However, a kcal deficit is not simply eating less, in order to create a kcal deficit you need to make sure you’re consuming less than the number of kcals your body needs daily.
•Use MyFitnessPal app to work out your personal daily kcals & track your foods.
•Use a Ozeri Touch Digital food scales to weigh your foods accurately.
NB: This tip is specifically for those who would like to reduce body fat after a period of muscle building. You should not stay in a calorie deficit for a prolonged period of time as this will reduce performance in the gym and limit your muscle gains!
5. Use Cardio As A Tool
If you’re goal is to reduce body fat and lose weight then incorporate cardio into your routine. Cardio can be used as a tool to reduce the overall calorie consumption for the day. Although, If you’re not looking to reduce weight it is recommended to leave cardio out.
What type of cardio should I be doing?
There is research done to show that fasted cardio can suppress your appetite resulting in weight loss. However, I recommend doing the cardio you enjoy. Whether that be HITT, fasted cardio or continuous training, choose the workout you enjoy doing the most and you are more likely to stay consistent and on track.
6. Find A Training Partner
A good training partner will increase your motivation levels and encourage you to push yourself to the limit, even when your not feeling all that up for it. Having a partner also means that you can push to maximum failure on exercises like bench press & squats as they will be there to help spot you. Try to find a training partner who you enjoy training with, who will push you to the limit and can train at convenient times. If you cannot find a training partner or they can’t make a workout be sure to order some headphones and download some heavy motivational music!
7. Stay Hydrated
We hear it again and again, but that is because it is so important! Drinking water helps with appetite, hydrate your body and will nourish your body from the inside to out.
Recommendation: Aim to consume half your body weight in ounces per day. For example, if you weigh 180lbs, you want to aim for 90 ounces (2.27 litres) of water a day.
8*. Hire an Online Fitness Coach
Having an online fitness coach will allow you to have access to expert advice at any time that suits you. The on-going support will ensure you’re on track and fully motivated at all times. The service will also aid your results and will ensure you’re getting the best results possible.
As mentioned we recommend SupremeFitness.net, check out their motivational video below.