Shred weight for summer: How to tone up and trim down in weeks

You might think it’s too late to shred for summer but Health Hacker Adam MacDougall reveals if you follow a few simple steps, you can trim down in weeks, not months.

Think it’s too late to shred for summer? Think again.

Remember your health and fitness goals? You know, those things you waved goodbye to around January of 2020? That was when Covid first arrived on our doorstep like an unwanted house guest, throwing our lives into a whirlwind of chaos and calories that’s only just beginning to ease now.

Yet even in its (hopefully) dying throes, this bastard of a pandemic kept one last trick up its sleeve, finally allowing us to emerge from what has felt like two years of hibernation (only unlike the bears, our caves were filled with ice-cream and Tim Tam biscuits) just as summer is about to arrive.

If you’re anything like me, you’ve emerging from your home, blinking in the harsh sunlight, and wondering how in the hell you’re going to lose the pandemic paunch, and all those Covid calories, before the hot season arrives in full.

Want to shred for summer? Adam MacDougall has some tips. Picture: iStock/generic image

But first, always remember that, in order to be healthy, goals need to be realistic. You are not going to lose 20 kilograms and start running marathons ahead of December 1. Or at least, not without putting yourself at serious risk of injury.

Most studies show the sweet spot for weight loss is between 500 grams and one kilogram per week, which isn’t only safe, but sustainable, with study participants who lost weight gradually also far more successful at keeping it off long-term.

And we’re not just talking looking good here, but feeling good, too. According to the Centers for Disease Control and Prevention in the USA, losing just five per cent of your overall body weight is enough to seriously reduce your risk of health issues, as well as boost your mood, energy levels, and confidence — even if you’re still technically overweight.

If someone weighs 100kg, that means losing just 5kg will start unlocking the health benefits on offer.

You might be thinking it’s too late for this summer. But I’ve got good news. You can, in fact, tone up and trim down in a matter of weeks, not months, if you follow a few simple steps.

Don’t believe me? Try this, even for just two weeks, and let me know how you go.

1. The power of protein

Protein isn’t just for those heavy-lifting gym junkies sweating over the big weights. In fact, a heap of serious studies have found that starting your day with a protein hit not only helps to control your appetite, but also leads to higher energy expenditure, increased fat oxidation and, the best part, fat loss whether you’re training harder or not.

What a beach ready body for summer? Adam MacDougall has some weight loss tips for you. Picture: Getty

2. Forget the gym, focus on the kitchen

You know the old saying that most muscles are built in the gym, but six-packs are made in the kitchen? Well, it’s true.

For example if you want to burn off that pie you ate while watching the cricket you would need to run for over one hour to burn it off.

A far better, faster and safer approach is to take stock of your diet. And yes, that means waving goodbye to the Tim Tams, trying to eliminate excess sugar where you can, and making healthier, properly portioned choices.

3. Find new ways to move

I’m a massive fan of HIIT (or high intensity interval training), which is all about short, explosive exercise lessons that are big on sweat for those short on time. Research has shown that people who engage HIIT training (where sessions can be as short as 10 minutes) lose almost 30 per cent more weight than people who train at a slower, steadier pace for longer periods.

But if you’re not feeling up for that, then just find ways to move more. Here’s something to try; for the next week, pretend you don’t own a car (unless you need it for emergencies). Walk to the bus or train station, or to the shops. Or walk the kids to school. I promise you you’ll be accruing a heap of incremental exercises without even noticing.

GET FIT AND HEALTHY WITH ADAM MACDOUGALL

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Adam MacDougall is the creator of The Man Shake. A new, healthy, weight loss shake that is low in sugar, full of protein, fibre, vitamins and minerals that you can have on the run and leaves you feeling full.

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Originally published as Shred weight for summer: How to tone up and trim down in weeks