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How I'm Preparing for Summer 2023

I’ve been bulking significantly, and my body fat has risen over the past few months.

Here’s what I’m going to do to look good for Summer 2023.


Avoid Junk

When wearing big jackets it’s easy to not care about what you look like. This has been me the past 4 months, so I’ve been eating pizza and empanadas more than anyone should.

To shed extra body fat, I’m going to start today by avoiding sugars and unhealthy vegetable oils.

When I’m extra hungry, I’m going to replace empanadas with fruit and a protein shake because it’s still delicious but is far less likely to be stored as body fat.

I still keep delicious treats in my diet, I just change what they are to healthier options.


Movement Snacks

The more you move throughout the day, the easier it will be to burn extra calories and fat. Instead of focusing on the scheduled cardio, I like to perform my cardio throughout the day.

This year I’m going to do 20 burpees and 20 leg raises before every meal.

Maybe that seems impossible to you, but it only takes 2 minutes.

I’m doing it before my meals so that I have a cue to remember to do them.

Looking for simple habits to add more movement to my routine is my calorie burning trick.


Lighter Dinner

Did you know your body burns the most fat when you’re sleeping?

To burn extra fat, I’m going to make dinner my smallest meal of the day and I’ll eat it earlier so that I can go to bed without a full stomach.

I like fasting for fat loss because it’s so simple for me to know if I should be eating or not.

By eating an earlier dinner, I’m going to give my body more time to burn fat. This also helps improve the quality of sleep.


Salad at Each Meal

Focusing on fiber is something that helps my digestion and fat loss.

When I’m bulking I don’t have space for more food, but when cutting I want to fill up on nutrient dense foods with less calories.

Having a salad with each meal is how I add fiber.


What I’m not Doing

I’m not counting calories, at least not for the first month or two.

I’m not doing a lot of cardio, I’ll do 2-3 sessions per week for 30-60 minutes maximum.

I’m not changing my workouts until I start to feel weaker, at which point I’ll decrease the volume of super high intensity lifts.

I’m not starving myself. In fact, I’m going to be very full, but the foods I’ll be full with are different. Instead of stuffing my face with as much rice as I can handle, I’ll eat a healthier and more diverse diet of vegetables and fiber rich foods like beans.

I plan to lose about 10 pounds by June 2023. That’s my plan and I’m sticking to it!

If you want help or guidance on your fat loss journey, apply for coaching here.

Hope this helps! - Tom


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