Start Shredding For Summer
JDP Top Trainer Jackson Hinch gives you his tips to kickstart your summer cut.
Spring is upon us, this means that summer is just around the corner even if it doesn’t feel like it right now! Everyone wants to look good for summer. The beach getaways, the holidays in the sun, everyone wants to be happy to take their shirt off. Why would you want to miss out on all that Vitamin D ?! That’s probably the last thing on your mind, you just want to be able to show off all the hard work you’ve done, or haven’t done as the case may be.. Looking good on the beach takes a long time. If you haven’t started preparing already you’re behind schedule, but it’s not too late. Time to start shredding for summer!
What’s the secret to looking good over the summer months? Sure a tan and a wax will help most people more than they realise, you need to know that without a base of muscle to go with a low body fat you’ll just look skinny, or on the other end of the spectrum having too much body fat will cover up the muscle gains you have made in the gym.
So how do we go about putting ourselves into the best shape possible for summer? Here’s our top five tips for making sure your body is in top shape.
Of course this is your king of whether you’ll lose weight or gain weight. Eat too much and you’ll put on weight, eat less than you need and you’ll lose weight. Ideally in our case body fat!
If you need to lose fat then we want a calorie intake of your bodyweight in pounds (kilograms multiplied by 2.204) multiplied by 10-12.
If you need to gain muscle we want a calorie intake of your bodyweight in pounds multiplied by 16-18.
2) Check Your Protein
Whether you’re wanting to gain muscle or to lose weight you need to have a good protein intake. Ideally we want an intake of at least 0.8-1g of protein per pound of bodyweight to be eaten everyday. This will allow for muscle retention and/or growth as your body will have ample protein for its needs.
3) Track Your Training
Your training doesn’t necessarily need to change a hell of a lot depending on whether you’re dieting or trying to grow. What built your muscle will keep it there as you lose fat. You shouldn’t lose much if any strength as you lose fat, so keep a workout book or notes and keep trying to beat the book. This way you’ll know that you’re not losing any muscle even eating in a deficit.
4) Use Cardio
When trying to be as muscular as possible, people often shy away from cardio thinking that it will make them weaker. Or equally on the other end of the spectrum there are people who do far too much cardio and sabotage themselves. Use Cardio as a supplement to your usual training regime, as much as you need to maintain a good Calorie Deficit for the week. If your fat loss stalls, it is often a good idea to do more cardio rather than eat less.
5) Understand Meal Timing
When you’re eating in a surplus and trying to gain size, meal timing is a bit obsolete, your body should have excess nutrients to perform well and build tissue around the clock as long as you keep up your meal frequency. While dieting timing your carbs becomes a bit more important. To ensure your performance and insulin sensitivity remain favourable we want to time eating most of our carbs around our workout, in our pre-workout meal, during our workout, and immediately post workout. This will often mean skipping carbs at breakfast or pre-bed time for some people to keep blood glucose levels and nutrient partitioning under control.
Training wise what is the best way for us to build and retain muscle mass? Getting as strong as possible on compound movements is key for us, while ensuring we are doing enough volume on smaller movements to fill in the blanks, what would this look like?
Follow the below programme for 6 weeks, attempting to add weight where possible, or add sets or reps if this isn’t possible.
Squat – 6 sets of 3
Close Grip Bench Press – 5 sets of 4
Romanian Deadlift – 4 sets of 6
Bent Over Row – 2-3 sets of 10-12
Wide Grip Lat Pulldowns – 2-3 sets of 10-15
Overhead Press – 6 sets of 3
Front Squat – 5 sets of 4
Dips – 3xAMRAP up to 15 reps then add weight
Leg Extension – 2-3 sets of 12-20
Leg Curl – 2-3 sets of 10-15
Deadlift – 6 sets of 3
Push Press – 5 sets of 4
Pause Squat – 4 sets of 2
Side Raises – 2-3 sets of 12-20
Face Pulls – 2-3 sets of 12-20
Bench Press – 6 sets of 3
Sumo Deadlift – 5 sets of 4
Dumbbell Shoulder Press – 4 sets of 6
Close Neutral Pulldowns – 2-3 sets of 10-15
French Press – 2-3 sets of 10-15
In between each of these training days depending how you split up your training week have at least one full day of rest each week, and on the other two remaining days do a Cardio/Conditioning session of your choosing, around 30 minutes if High Intensity Interval Training type conditioning, around an hour if more typical steady state Cardio.
It’s never to late to start shredding for summer. But the closer the summer months come, the lower you’ll have to set your expectations as the results we desire take time to achieve. There is no short cuts or quick results in this game, the slower you achieve the results the more maintainable your end physique and performance will be.