GET LEAN BODY FOR SUMMER : HOW TO GET IN SHAPE FAST

SOURCE : WWW.HASSFITNESS.COM

Brace yourselves, summer is coming. I know, and you know you don't want to look like a stranded whale at the beach while everybody else is sun bathing their six pack abs next to you. The only choice left for you now is to bust your ass during the next couple of months.

Getting a beach body may sound as a contradiction with the bodybuilding/fitness concepts, which teaches the athletes to be always up to date and not having just short term goals, such as getting toned for summer. 

However it is a goal and if you are up to the challenge, you will get a toned, lean beach body for the 2015's summer. Who knows, maybe you will get hooked on working out, and instead of having a short term goal, you will continue training after the summer season is over.

Time is running out and if you're feeling that it is too late to do anything about it, you're wrong. If you follow strictly this program and take it as a challenge. Then you can achieve at least 70% of your goal.

The plan is divided into 3 phases. Each phase differs from the other regarding the intensity of training and the eating habits.

PLAN

PHASE 1 : Get back in shape

The first steps are the hardest. In this phase we will concentrate on preparing the body for the real training. It consists of compound movements. The goal is to master the form. This phase will last for 2 weeks. You will train 3 times a week, and get 3 meals per day.

*DO NOT LIFT ABOVE YOUR CAPACITY.

*You can divide the raining days according to your schedule.

*Click on the the following link for a GIF exercises demonstration:
Exercise & Muscle Directory

TRAINING PROGRAM P1

DAY 1

Squats : 5 sets / 10-15 reps

Calves raises : 5 sets / 15-20 reps

Hamstring curl : 4 sets / 10-15 reps

Lunges : 3 sets / 15 reps

Hanging Leg Raises : 5 sets / 10-20 reps

DAY 2  REST

DAY 3 

Bench Press :  4 sets / 10 reps

Dips : 3 sets / 10 reps

Incline bench press : 3 sets / 10 reps

Push ups : 5 sets / until failure

Barbell curl : 4 sets / 10-15 reps

DAY 4 REST

DAY 5

Deadlift :  6 sets / 5-10 reps

Military Press : 4 sets / 8-10 reps

Pulldown : 6 sets / 10-15 reps

Skull crusher : 5 sets / 10-15 reps

Barbell wrist curl : 3 sets / 20 reps

DAY 6 REST

DAY 7 REST

PHASE 2 : Sculpting your body

After you pass the first phase, you feel more grounded and confident. It is time to upgrade the training program. In order to lose the extra fat, more intensity is required. Thus, you will hit the gym 4 times a week, and do cardio and bodyweight training 2 times a week. For the eating habits, you need to eat accordingly to your needs. No need to calculate grams and calories. All you need is 3 major meals per day, that has all the nutrients your body needs. This phase may make you feel like you are in a boot-camp. Ergo, listen to your body and take rest days when its required. Avoiding injury is the keyword here. However do not mix laziness with feeling exhausted.

TRAINING PROGRAM P2

DAY 1 

Squats : 5 sets / 10-15 reps

Bench Press :  4 sets / 10 reps

Deadlift :  6 sets / 5-10 reps

Calves raises : 5 sets / 15-20 reps

Hanging Leg Raises : 5 sets / 10-20 reps

DAY 2 

Cardio of your choice for 30 minutes

Push ups : 4 sets / until failure

Split squat : 6 Sets ( 3 each leg ) / 30 reps

Chin-up : 4 sets / 5-15 reps

DAY 3 

Incline bench press : 5 sets / 10 reps

Military Press : 4 sets / 8-10 reps

Dumbbell fly : 3 sets / 12-15 reps

Barbell behind neck press : 3 sets / 12-15 reps

Lateral raise : 2 sets / 12-15 reps

Barbell rear Delt raise : 4 sets / 12-15 reps

Upright row : 3 sets / 12-15 reps

DAY 4 

Bent-over barbell Row : 5 sets / 10 reps

Pulldown : 4 sets / 10-15 reps

Skull crusher : 5 sets / 10-15 reps

Barbell curl : 5 sets / 10-15 reps

Barbell triceps extension : 3 sets / 10-15 reps

Barbell preacher curl : 3 sets / 10-15 reps

One arm dumbbell triceps extension : 2 sets / 10-15 reps

Dumbbell concentration curl : 2 sets / 10-15 reps

DAY 5  

Squats : 5 sets / 10-15 reps

Bench Press :  4 sets / 10 reps

Deadlift :  6 sets / 5-10 reps

Calves raises : 5 sets / 15-20 reps

Hanging Leg Raises : 5 sets / 10-20 reps

DAY 6 

Cardio of your choice for 30 minutes

Push ups : 4 sets / until failure

Split squat : 6 Sets ( 3 each leg ) / 30 reps

Chin-up : 4 sets / 5-15 reps

DAY 7 REST

PHASE 3 : Maintenance

The biggest challenge for anyone is commitment. Keeping on the good work and maintaining it is a must. Not quitting is the best option to get and maintain a lean body. So the third phase consists of finding the best exercises, which serve you best. 

After months of training, you will be more aware of your body mechanisms. Thus, you will be able to construct your own customized training program, which allows you to have productive workouts. 

For the diet, it should be a natural need. Eat when you feel hungry, and do not snack a lot, that way you will be in a caloric deficit.

TOP 3 REASONS WHY YOU ARE NOT LOSING WEIGHT

Source : www.hassfitness.com

The percentage of the essential fat needed in your body varies between 2% and 5% for men, 10% and 13% for women. In order to be considered obese, you will need a +25% of body fat if you are a male, +32% if you are a female. Those numbers are retrieved from the ACE (American Council of Exercise).
Before we proceed, we need to know how does the body stores/burns fat :

HOW DOES THE BODY BURNS/STORES FAT

So what are you be doing wrong? Why aren't you losing weight? Why aren't you losing weight as fast as you desire ? Why you quit so soon? and a lot more questions need to be answered ... we conducted a poll and we picked the top 3 reasons why you are not losing weight :

1. YOU BELIEVE THAT THE ILLUMINATI CONTROLS YOUR DESTINY

You believe that the food industry is controlled by a higher power.You may believe they put substance X in your food, which may be right. However you're in control of your actions, if you are willing to stay away from the fake diets, it would be a smart choice. Taking all of the above as an excuse is unacceptable. Set your goals, follow them, act accordingly.

2. YOU ARE NOT ACTIVE ENOUGH

Setting a goal and following the steps towards that goal is hard. You need commitment and a desire to achieve what you want. Training is the best way to help your body get rid of the extra fat. Summer is comingand we provide a HASSFITNESS's free training program to get a beachbody ... Click here to get it. If you are not a gymaholic, choose an activity of your choice (walking is the least you can do).

3. YOU ARE NOT TAKING CARE OF YOUR BODY

Eating healthy food is great. However do not neglect the other accessories, depending on the problems you have. Feeling hungry all the time, tired, depressed ... which prevent you from being strict with your diet plan,and skipping your workouts.

Cinnamon: Slows down your digestion, which leads to feeling full after each meal.

Honey: A lot of health benefits, and the best alternative for sugar.

Almond: Helps control your Melatonin production, which leads to a better sleeping habit. Thus you will feel energetic the whole day.

Water: It sounds basic but believe or not, almost 70% of us forget to drink the amount required of water on daily basis. All the chemical reactions in your body, including flushing out the extra fat, need a lot of water. Do not neglect your required daily intake of water.

Rest: A natural sleep/wake cycle is a must. The need of sleep is individualistic, some need 10 hours, others need 5 hours, whatever it is, take the amount of sleep you need for a better daily performance.

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