Summer is on. It’s high time you take off the coats of winter, and put on those comfy bathing suits and shorts, and go hang out and enjoy your time a bit. But don’t let this prevent you from using this opportunity to get healthier and lose some weight.

The warmth of summer is the right climate if you would like to get into shape quickly. It is encouraging to drink more water, eat fewer carbs, and it helps you get sweat fast. So summer is the best time to lose weight and get into shape quickly.

There are some more tips you can find on the Internet; but in this article, we will be focusing on 10 efficient ones that would help you lose some weight and get into shape faster.

1- Adopt More Protein in your diet:

If your plates are more likely to be piled with bread, cake, potato chips… and such family of food, you may want to think again about your diet.


These nutrients are characterized by being rich in carbs; one of the three main nutrients (Protein, Carbs, Fats). Your body normally does not need more than 225 to 325 grams of carbs a day. But if you want to lose weight and gain muscles quickly, you may want to reduce the amount to something like 50 to 150 grams of carbs a day.

Instead, you should adopt more proteins. Lean meat, poultry, fish, eggs, milk, yogurt, seeds; nuts; beans and legumes… these are the type of nutrients that are rich in protein and you might need to eat more.

Don’t forget that they do not consist only of proteins; they might consist of fats and carbs too. Look for high-quality protein sources, and make sure to eat something like 30 to 80 grams of protein on each meal.

Bear in mind that workout and practice wouldn’t help that much if your diet is not healthy; diet is 80% of your shape and fitness, while other things are just 20%.

2- Drink More water:

No need to tell that drinking water is a continuous necessity, but drinking more water when you want to lose weight is.


Drinking more water boosts your immune system and in digesting food. But more importantly, drinking water helps you stay hydrated. It is very important to stay hydrated when you want to lose weight, and water is the best choice.

You may want to add some glass to your water. Studies have proven that your body would burn more calories trying to warm the water to the body’ temperature.

Also, review the benefits of adding lemon to water here.

3- Focus on Compound Movements:

Compound movements are those in which you use more than one group of muscles at the same time. This is meant to recruit more fibers in your muscles and burn more energy and fats.


There are some alternative practices that would oblige you to use more muscles and lose more weight. Climbing mountains is a good alternative, but since it’s summer, you may want to practice swimming.

When you swim, you are almost using all the muscles in your body; from the smallest ones under your ear to your chest, arms and legs… Which means you are burning calories in many places at the same time, quickly, and joyfully.

4 Increase Time Under Tension:

TUT or Time Under Tension is simply the time your muscles spend under load during a set. This includes the time spent in the concentric (shortening) phase, peak contraction phase, and eccentric (lengthening) phase.


Increasing time under stress not only burns more calories but also increases muscle growth and stimulates them.

If one is Post-Injury and cannot practice some movements, TUT is a safe alternative.

5 Focus on High-Intensity Interval Training Workout:

High-intensity interval training or HIIT is a good way to speed up results.


Instead of doing just steady-state walking at a slower pace, opt for HIIT. Alternating between bursts of all-out activity and periods of rests will burn more calories at a faster rate.

The fact that this practice takes no additional time, you have no excuses not to fit it in your workout program. And the best part is that even when you complete your workout, your calories burn will hold strong. HIIT is very great when it comes to stimulating post-exercise oxygen consumption; which means your body’s metabolism would continue to burn calories even when you’re t complete rest.

6 Find a Workout Partner and Compete:

By finding a training partner or joining a training group, you will add more motivation and discipline to your way towards your goal.


It is like acquiring a new language;

Same as you would acquire a language faster and easier when you learn it with more people in a climate where you all use it simultaneously, you would work harder, stick to your program, and stay motivated when you practice in a group.

7-Set Achievable Athletic Goals:

Wanting to lose weight is good, but you need to define your goals. Knowing where to go, what road to take and at what pace would give you a clearer vision and the ability to monitor your performance.


Here are some good steps to follow when setting your goals:

  • You need first to have a clear idea about the shape you would like to fit in.
  • Then you need to know how much weight you need to lose, and how much muscles you need to get.
  • When you know this, then you’ll need to identify how long it would normally take you, how much efforts you need to put on every day, every week, and every month.
  • Also, you need to make a good diet and stick to it.
  • Once you know this, you can regularly see if you’re doing well or not.

Procrastination is a part of the game, but your role is to push yourself to do what you should do when you don’t want to.

8 Change it up

Having goals does not necessarily prevent you from changing the plan.


Your body may react to the practices much better than what you expect. Under such circumstance, you change up the program and add some new practices or sports. This would prevent you from getting bored, and enhance your muscles’ endurance.

If you were the type that gets tired of things quicker, you may want to define a mixed program. It is advisable to do more than just one type of practices or sports every day. Instead, you can practice many different choices. You have the luxury to choose, but not to decline nor skip.

9 Outrun Yourself

By a month or two, the practices would become very easy for you. This is the right time you decide to outrun yourself and set harder goals.


Do not make a very big move at once, but rather do it gradually. For instance: if you can do 50 push-ups at ease, don’t do 100 the next day; but rather do 60 for the whole week, take two days rest (do between 40 and 50 in the rest days), then come back and do 70. And when you reach your next goal (100 for instance) stick to it until it becomes very easy. Then move forwards.

10 Think Positively

Whether you think you can or you can’t, either way, you are right

Henry Ford

This might shock you but scientifically proven: your thoughts play a very important role in your body’s reaction to practicing.


You may notice that sometimes a short session gives better results. This does not mean a short session is better than a quicker one, but working out is like learning; they are both a state dependent.

When you start practicing with the idea that no matter how hard you try, you can never be like that guy or that girl, I guarantee you that you won’t. And vice versa, when you believe you can do it, I bet on you.

Hamiid Nouasria

Written by Hamiid Nouasria

Translator, SEO, Content, Copywriter, Technical, Poet.
Speaks English Fluently, Native Arabic Speaker.


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