4-Week Plan To Transform Your Body For Summer…Fast!

back view of african american woman wearing a bikini on the beachSummer is oh so close, are you beach ready? If not, here’s the ultimate shape-up plan to flatten your belly, firm your thighs, sculpt your butt, and get you fit in no time.


The Plan

Obtaining your best summer body ever is easy to do when you have a plan. A well thought out plan of action will keep you focused and help you to see your progress as you move along. There will be two components: combining a 28-day workout plan with a healthy diet.

Aim to eat as healthy as possible (anywhere between 1500-1800 calories daily) with plenty of clean foods and minimal refined flours and sugars.

Week One

The easiest way to kick start your plan is to go heavy on the cardiovascular activity.

Most people feel like they’re getting more of a workout when they do cardio versus strength training. It’s more of a mental thing than anything else, but it’s good to begin your plan feeling like you’re accomplishing something.

Aim to do six 45 minute high intensity cardiovascular workouts during the first seven days, plus an additional 30 minute walk every single day. To accomplish this, plan to do the walk at one end of your day and the workout at the other end. You might find it easier to work out heavily in the morning instead of in the evening (or vice versa).

Your high intensity workouts can be anything that really gets your heart going – kickboxing class, a run, bike riding, hiking, Zumba class or anything else you prefer.

Also remember to avoid SALTY foods during these four weeks. Eat more fat burning foods with only one cheat day every two weeks. For a list of fat burning foods, click here.

Week Two

Now that you’ve kicked your workout into full gear, start adding some strength training sessions.

Plan to continue with your 30 minute walks every day and six workout sessions, only this time plan to do only two of the workouts strictly cardio. The other four can be strictly strength training or interval training, where you do a combination of cardiovascular activity and weight lifting. Interval sessions are very effective ways to get in shape quickly.

Taking interval classes will give you a great workout. Look for classes like Boot Camp, Body Conditioning and Body Sculpting. Many classes will give you a free week of classes or at a discounted rate, so your investment will be low. If you prefer to do things at home,…