Main content

9 Tips To Help You Get Fit For Summer

Want to feel confident at the beach this summer? Maybe you're just looking to tone up ahead of the party season? Check out these top fitness tips, courtesy of Joe Wicks, aka The Body Coach.

1. Eat lots (Yes, really!)

Rather than starving yourself of calories, make sure to eat plenty of good food. This will help fuel your body for those big workouts, allowing you to train to your full potential.

Even though cutting calories helps to shift the flab in the short term, it also often ends up making the body go into fat storage mode (not helpful!).

2. It's not all about weight loss

As satisfying as it is to see the needle on the scales swaying the right way, losing weight isn't actually the most important thing in your journey to a lean body. Many of Joe's clients actually only ever end up shifting a couple of pounds due to all the muscle mass they put back on!

3. Carbs are NOT the enemy

Believe it or not, those carbs you love so much can actually help in your quest to become lean. Just eat them at the right time, usually before a workout.

Joe recommends eating more carbs during high intensity training days. While on rest days, eat more fat and protein to aid your body's recovery.

4. But laziness IS!

The only way you'll get that summer body is to get active!

Joe is a big advocate of High Intensity Interval Training (H.I.I.T for short), which allows you to burn double the calories in half the time.

Have a look at some of the workout tips he gave us below…

5. Unleash your creativity in the kitchen

The key to maintaining a healthy diet is to keep it varied. Eating salad everyday is going to get boring, so why not try some of the Body Coach's #LeanIn15 recipes?

Scrambled Egg and Feta Hash (Perfect at any time of the day, and full of useful fats and protein)

  • Add a teaspoon of coconut into a pan
  • Throw in some red onion, mixed peppers and baby tomatoes
  • Whisk up four eggs in a bowl and add this to the pan, along with some feta cheese
  • Stir it up, adding a little bit of salt and pepper, and topping everything with some fresh coriander
  • Serve with some fresh spinach

Peanut Butter Chicken with Courgette Noodles (Cuts down the carbs and brings out the flavour)

  • Make some courgette noodles with a spiralizer (Like a pencil sharpener for vegetables. They're awesome.)
  • Add a teaspoon of coconut oil into a pan
  • Add some spring onion, fresh garlic, fresh ginger and some chicken breast
  • Fry everything for two minutes, adding some baby corn, mixed peppers, "midget trees" (brocolli!) and some noodles
  • Stir in some hot water, soy sauce and peanut butter. Tuck in.

6. Eat clean. Be lean.

You've seen the hashtag but what does it actually mean to "eat clean"?

Joe tells us it means making sure as much of the food you eat is unprocessed. We know, it's difficult to completely avoid processed food (things like curry paste can take a while to make) but try your best to use single natural ingredients.

7. Cut down on the booze

You've worked hard in the gym. It's the weekend. You surely deserve a few drinks in the pub, right?

Well as tempting as this is, Joe recommends cutting down on the alcohol if you want to achieve that summer bod. When you drink, the parts of the body that usually burn off fat spend a lot of time burning off the alcohol instead, meaning it can take much longer to shift that weight.

If you are going to drink, make sure you still train hard the following day and avoid that greasy hangover food!

8. Don't be taken in by the fitness myths!

Joe's keen to stress that there are a LOT of fitness myths out there, so make sure you swot up on everything before you begin your new regime.

Two big fitness myths:

  1. You need to eat six meals across the day to speed up metabolism
    - Your meal frequency actually makes little difference to your metabolism. Do what's right for you - as long as you consume those calories across the day you will be fine.
  2. All saturated fats are bad
    - Saturated oils like coconut oil and butter are very good for the body. Coconut oil is a stable fat which allows it to cook at high temperatures without making your food taste smoky like some cheaper oils do.

9. Have fun

Remember, getting healthy doesn't mean spending all your time in the gym and eating tasteless food - make the most of your workout time and try our recipes and you'll be on the road to fitness!