It’s now spring (though it may not look like it outside) and it’s time to start thinking about your body shirtless or in that bikini. You might think I’m crazy for talking about your summer body when it is still raining outside, but the truth of the matter is that quality fat loss happens slowly. You want to preserve as much muscle as possible so that you don’t just lose weight, but you want to lose mostly fat, leaving you with a muscular, toned body for the beach.

Muscle loss will most likely happen during a weight loss effort but limiting that as much as possible is the name of the game. Nothing is worse than losing strength and muscle in the pursuit of that ideal body. You don’t want to end up looking skinny fat in your swimsuit when you could look toned and lean.

The rate of weight loss that you are shooting for is about 1% of body weight per week. At this rate of weight loss you can maintain almost all of the muscle you currently have and if you want to gain muscle and lose fat at the same, time shoot for more like .7% of bodyweight lost per week. This means if you think you have 20lbs to lose to get that summer body and you weigh 185lbs it’s going to take you at least 11-12 weeks to do that while maintaining the most muscle possible.

So, if you want to look lean and fit on the beach remember, slow weight loss is the key. This rate of weight loss combined with a high protein diet and consistent strength training throughout your diet efforts will get you closer and closer to your ideal summer body. It’s now April and June is only 10 weeks away.  Start recording your food now and figuring out your calorie consumption and you will be well on your way to success.

For  more help understanding what is important about nutrition and what to pay attention to, watch this playlist on my youtube channel. 

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