4 Steps to Get Fit for Summer

Do you want to feel healthy and look good for summer? Then forget the couch, put down the comfort food and get to work! This guide will teach you the key to seeing results, fast.

1. Diet

Start by eliminating bad carbs from your diet. And by bad carbs, we mean soda, sugars, sweets and starchy foods (bread, potatoes and pasta). If you can’t imagine a diet without these things, make healthier choices. For example, choose sweet potatoes over white potatoes, go for whole-grain bread and pasta, and only eat it in moderation. Try to eat a lot of veggies like broccoli, spinach and berries instead, and make sure that you have a source protein in each meal. Of course you also want to skip alcohol and sugary drinks and stick to just water. Remember, your diet is a significant part of your fitness success, so it’s worth making some changes.

2. Sleep

Make sure that you get 7 to 8 hours of sleep every night. While sleeping, your body recovers and reloads for a new day. The best deep sleep is usually between the hours of 22:00 and 05:00, so try to make this your sleeping pattern. It might not seem like sleep can impact your weight, but insufficient sleep is in fact one of the top risk factors for obesity. For adults, it increases the risk of obesity by 55%, according to a meta-analysis by the Clinical Sciences Research Institute.

3. Stress

Everyone feels stressed at times, but make sure that you have a strategy to deal with it. The amount of stress in your life, along with the amount of sleep you get, is crucial to keeping your body and hormones functioning at an optimal level. Too much stress has the ability to increase your cortisol levels, a hormone which increases the accumulation of body fat, as well as your risk of developing chronic diseases.

4. Workout

What really works is HIIT – High Intensity Interval Training. When working out, it’s important that you give it your all. If you’re not pushing yourself, you won’t see the results you want. A good way to keep track of your progress is to count the repetitions for each circuit and compare them each week. And if you’ve done a workout before, you need to mix it up and switch up the exercises to keep challenging yourself. For example, if you’ve done Seven’s Full Body Workout for 3 weeks, then the best way to get fast results is to increase either the amount of circuits, reps or resistance.


You can’t cheat your way to a fit and healthy body, so you really do have to put in a lot of work. Just make sure that you set realistic goals, and that you keep encouraging yourself to do better even if you slip up at times.

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