The countdown to summer has definitely begun! Whether you want to show off your hard-earned muscles or simply feel more confident in your swimwear, now is the perfect time to focus on leaning down. If you’re not sure where to start, don’t worry! In this article, we'll provide you with 10 of our top tips to help you lean down for summer and achieve the body you've always wanted.


1. Set clear goals:

The first step on your journey to a leaner summer body is to set clear and realistic goals. Determine the specific changes you want to make and establish a timeline. Whether it's losing a certain number of kilograms, reducing your body fat percentage, fitting into your new swimsuit, or building muscle – having well-defined objectives will keep you motivated and on track.


2. Create a balanced diet:

Proper nutrition is key to achieving a lean physique. Focus on a balanced diet rich in lean protein, whole grains, fruits, vegetables, and healthy fats. Opt for smaller, frequent meals to maintain your metabolism and control hunger. Avoid excessive consumption of processed foods, sugary drinks, and fast food.


3. Stay hydrated:

Drinking plenty of water is crucial for overall health and weight loss. Proper hydration helps control appetite, supports metabolic functions, and keeps your body energised. Aim for at least eight glasses of water a day (or 2L), and consider sipping on herbal teas and infused water for variety.


4. Watch your portions:

Even healthy foods can contribute to weight gain if consumed in excessive amounts. Pay attention to your portion sizes, and consider using smaller plates to help control your food intake.


5. Prioritise protein:

Protein is your best friend when it comes to leaning down. It helps build and repair muscles, increases your metabolism, and keeps you feeling full. Incorporate lean protein sources like chicken, fish, tofu, egg whites, low fat youghurt and legumes into your meals.


6. Embrace weight training:

Building lean muscle is essential for achieving a toned, defined appearance and incorporating weight training exercises into your routine will help you do just that. Building muscle also has a metabolic advantage. Muscle tissue burns more calories at rest than fat tissue, which means that as you gain muscle, your body's basal metabolic rate increases. This helps you burn more calories throughout the day, even when you're not working out.


7. Get plenty of sleep:

Adequate sleep is crucial for weight management and overall health. Aim for 7-9 hours of quality sleep each night to ensure your body has the time to recover and rejuvenate.


8. Manage stress:

Stress can hinder your progress by triggering unhealthy eating habits and increased cortisol levels, which can promote fat storage. Incorporate stress-reducing practices such as meditation, deep breathing exercises, or yoga into your daily routine to keep stress under control.


9. Monitor your progress:

How will you know if you’re getting closer to your goals if you aren’t tracking your progress? Track your transformation journey through your weight, measurements, progress photos and how your clothes are fitting. This will help you stay accountable and make necessary adjustments to your routine. If you aren’t assessing, you are guessing!


10. Join our 4 Week Summer Shred Challenge:

If you’re not sure where to start and you need some extra guidance and accountability on your transformation journey - this is the challenge for you! You’ll receive a 4 week training program, a dietitian approved meal plan, accountability tracking, education and world class support! Everything you need to lean down for summer and feel your best!

Leaning down for summer is an achievable goal with the right mindset and a commitment to a healthier lifestyle. These 10 tips will not only help you look your best but also improve your overall well-being. As you embark on this journey, remember that every small step you take brings you closer to your summer fitness goals. Get ready to shine this summer with confidence!


If you are serious about leaning down for Summer - our 4 Week Summer Shred Challenge is perfect for you! Not only is it FREE, we’re also giving away $5000 worth of prizes! Challenge begins Monday November 13th. Click here to sign up now.