Training – Weight Training

Get in Shape for the Summer!

A month of diet and training tips and tricks that will have you well on your way to a better physique just in time for the summer.

Remember to consult your doctor before starting any diet and exercise plan.

Who said it takes months, or even years, to build the type of body that demands attention? With the right diet and training, 31 days are all you need! Here are 31 exclusive, body-sculpting tips and tricks that will have you well on your way to a bigger, stronger and leaner physique just in time for the summer.

  • 1

    Plan your meals – Morning, pre-, post-workout and before bed are essential times to eat.

  • 2

    Eat 6-8 meals – Eating every 2-3 hours during the day will help keep your metabolism up.

  • 3

    Cut it out – Generally speaking, cut carbs after 5pm due to an average decrease of physical activity.

  • 4

    Go black – A cup of black coffee will help speed up your metabolism without excess calories.

  • 5

    20-30 min cardio session – 3 to 4 of these a week is all you'll need.

  • 6

    Stock up on protein – 1-1.5 g of protein per pound of bodyweight per day is recommended for bodybuilders.

  • 7

    Mix 2 scoops of whey – Whey protein is considered to have one of the world's highest biological values.

  • 9

    Hit em' hard – Shock your muscles with heavy weight, forced reps, drop sets and high-intensity.

  • 10

    Stick to the basics – Basic compound movements will stimulate the most muscle fiber activation.

  • 11

    Got creatine? – Creatine is arguably the most effective musclebuilder and is recommended to be taken immediately after your workout.

  • 12

    Carb up post-training – Carbs will help replenish glycogen in your muscles, which will help with recovery.

  • Drink 4 liters of water – It will help you maintain proper muscle tone by hydrating muscle cells.

  • 14

    Get 8-hours of sleep – Solid sleep will aid muscle growth through proper regulation of hormones.

  • 15

    Take the stairs – Look for easy ways to burn additional calories throughout the day.

  • 16

    Go fishing – Eating fish will help increase EFA (essential fatty acid) concentration.

  • 17

    Less is more – Increase recovery time between workouts to give your muscles a chance to grow.

  • 18

    Don't worry – Stress has been shown to increase cortisol – a stress hormone.

  • 19

    Spice things up – Chili peppers are a great way to help increase your metabolism.

  • 20

    No excuses – Get into the gym a minimum of 4 times a week.

  • 21

    Take a pre-workout shake – Pre-workout, nitric oxide formulas are designed to amplify strength, energy, and/or performance.

  • 22

    Eat broccoli or zucchini – Both vegetables contain valuable nutrients.

  • 23

    Get a leg up – Training legs will help increase overall muscle mass, including upper-body mass.

  • 25

    Try intervals – Interval training is arguably the best for boosting your metabolism and burning off fat.

  • 26

    Train at night – Nighttime training can stimulate more strength and possibly more gains.

  • 27

    Partner up – Extra motivation never hurts. Find a training partner to help push you to the max.

  • 28

    More vitamin C – It can help support a healthy immune system.

  • 29

    Pop vitamin D – It helps regulate calcium and phosphorus absorption.

  • 30

    Avoid alcohol – It will add extra calories and dehydrate you.

  • 31

    Repeat – Musclebuilding is all about consistency. Keep the hard work going strong into upcoming months.