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Summer Bod Game Plan

Sai & Joeslyn from The Sai Life are some of our favorite fitness pros in LA and they put together a summer bod game plan for us. Check it out below.

Summer’s almost here.  Beach ready?  No?  Here’s how you can fix it.

Listen…if you haven’t done a thing since you made those New Year’s resolutions, don’t expect to drop 10% body fat or lose 50 pounds in 4-6 weeks.  Once you get that out of your head, here is a REALISTIC way of losing a few pounds and getting some muscle.  It’s not just exercise!!!

We start off with the most important thing you have to do when it comes to exercise and that is…SLEEP!  How much? 6-8 hours.

  • Gets the brain going
  • Lowers chance of heart attack or stroke
  • Poor sleep can make you FAT!
  • Strengthens immunity
  • Helps you work out better

What’s next?  WATER!  How much?  AT LEAST 64-96 oz a day.

  • Helps the cells and the organs
  • Better looking skin
  • Keeps you full
  • Flushes out toxins which helps you lose weight
  • Great for building muscle

What should you be eating?

  • Protein – Try to eat a fist-sized portion of protein in every meal and add a protein shake to get extra
  • Healthy Carbs* – Eliminate all types of bread and baked goods. Eat up to 2 fruits a day preferably around 10am and 4pm.
  • Healthy Fat – Handful of raw nuts or seeds, avocado, 1-2 tbsp almond/peanut butter
  • Vegetables – Shoot for 2-4 cups of broccoli and anything dark leafy greens per day
  • Water – See above

*Eating tip: A great way to lose weight and body fat is by not eating carbs after 5pm.  Stick with protein, healthy fat, and vegetables.

Now we finally come to exercise.  When it comes to working out, the #1 rule at The Sai Life is “Get in and get the F@#k out!”

  • As summer is getting closer, you have to be working out 4-6 times a week
  • Rest days are important! That’s when you lose weight and build muscle.
  • Plan out your workout and rest days for the week and stick to it!
  • Intensity is more important than length of the workout. When you do your workouts, use a timer.  It keeps you moving and gets you out of the gym faster.
  • Have a game plan on what your workout should be
    • Pick 4-5 exercises you want to do
    • Don’t go too heavy. The weight should be enough where you can do 8-12 reps.
    • Stick to 1-2 minute breaks after each set and stretch during breaks
    • FOCUS ON FORM! If you aren’t sure, ask a professional trainer or go to YouTube

Here are some workouts you can do:

Workout #1

Warm Up:

Run in place (knee high) for 1-2 minutes

10 Arm Circles, forward and back

10 Neck Circles, clockwise and counterclockwise

10 Hip Rotations, clockwise and counter clockwise

Stretch hamstrings and quads

 

20 Minutes (do as many rounds as you can):

2 Push-ups

10 Squats

20 Jumping Jacks

10 Sit-ups or 20 Crunches

 

Workout #2

Warm Up:

2 Sets of 20 Squats

5 Rounds:

100-150 Jump Ropes

20 Sit-ups or 30 Crunches

OR

Treadmill

2-3 Sets of 20 Minutes OR 4 Sets of 12 Minutes:

2 Minutes 4.0-5.0 mph @ 1% incline

1 Minute 4.0-5.0 mph @ 4-7% incline

Repeat until time runs out

20 Sit-ups or 30 Crunches after each set

 

Workout #3 (Total Body Workout)

Warm Up:

2 Sets of 20 Jumping Jacks

10 Arm Circles, forward and back

10 Neck Circles, clockwise and counterclockwise

10 Hip Rotations, clockwise and counter clockwise

Stretch hamstrings and quads

3 Sets:

10 Dumbbell or Bench Presses

5 Sit-ups or 10 Crunches

Take 2-minute break in between sets

4 Sets:

10 Dumbbell or Olympic Bar Deadlifts

5 Sit-ups or 10 Crunches

Take 2-minute break in between sets

4 Sets:

10-12 Dumbbell or Olympic Bar Squats

5 Sit-ups or 10 Crunches

Take 2-minute break in between sets

4 Sets:

20 Calf Raises

5 Sit-ups or 10 Crunches

Take 1-minute break in between sets

3 Sets:

8-10 Dumbbell or Bar Curls

5 Sit-ups or 10 Crunches

Take 2-minute break in between sets

3 Sets:

10-12 Triceps Kickbacks

5 Sit-ups or 10 Crunches

Take 2-minute break in between sets

What you are about to do will be hard and exhausting but it will be worth it when you are looking good by the pool or at the beach.  I’m hoping this basic information is helpful and if you have any questions, you can contact me at info@thesailife.com.  Good luck!

***Before starting any exercise program, please consult your doctor.***

 

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