Every summer body shape-up plan is built on three key elements – a good diet, an intense workout programme and effective supplements – and the longer you give yourself to implement your transformation plan, the better your chances of success!

While that summer vacation may seem like a lifetime away, those beach-ready bodies we crave are built in winter because getting a head start on your transformation plans lays the foundation for spectacular results.

Starting in winter gives you a longer runway to get up to speed and sustain your efforts to reach and possibly even exceed your goals. By starting now, you can implement sustainable changes and build a solid base of strength and fitness before summer arrives.

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Sustainable dieting

Importantly, a longer timeline creates the breathing space needed to implement healthy and sustainable changes, like clean eating rather than detrimental crash dieting.

Focus on whole, unprocessed foods like lean proteins, complex carbohydrates, and healthy fats, which provide sustained energy and essential nutrients to build shapely muscle and support recovery.

It is also important to keep your calorie intake in check with portion control. And don’t starve yourself, either! Aim for smaller, balanced meals throughout the day to keep your metabolism humming and cravings at bay.

READ MORE | How to make a safe return to training after a winter layoff

Exercise for summer success

Winter is also the ideal time to build your strength and add some metabolically active muscle before the summer slim-down begins in spring.

Training with weights to build muscle (coupled with adequate protein from your diet and supplements) not only gives your physique a svelte and shapely look, but more muscle boosts your metabolism, helping you burn more calories throughout the day, even at rest.

Aim to include weight training sessions that target major muscle groups with heavy compound lifts like squats, deadlifts, pull-ups and chest presses at least 3-4 times a week in winter.

And don’t ditch the cardio: While strength training is crucial, include a few moderate-intensity or interval workouts like incline walking, running, stepping or cycling to improve your endurance and overall fitness while burning some additional calories from fat.

Include a few high-intensity interval training (HIIT) workouts to burn additional calories from cardio and elevate your metabolism. Short bursts of intense exercise followed by rest periods can be incredibly effective.

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Boost the burn

Thermogenic supplements are formulated to boost your metabolism and promote fat burning. While they may offer a slight edge, they are not a quick fix.

These products typically contain stimulants, which work to rev up your metabolism by up-regulating the production and release of various hormones.

This can raise your body temperature and your heart rate, among other effects, which increases the amount of energy you expend throughout the day. If your diet is on point, this energy will come predominantly from stored body fat.

Advantages of stimulant-based fat burners:

  • Accelerate fat loss
  • Increase energy
  • Boost your metabolism
  • Decrease appetite
  • Increase alertness

However, it is important to cycle stimulant-based fat burners so that you can give your nervous and hormone (endocrine) systems time to recover and reset. Conventional guidelines suggest using thermogenic fat burners for 6-8 weeks, followed by a 4-6 week ‘off’ cycle.

Your body is also able to build up a tolerance to stimulants, which means that prolonged use will require higher doses to remain effective. It is always best to stick to label recommendations for safe and effective use.

Individuals with cardiovascular conditions, such as high blood pressure or arrhythmia, and children and pregnant or breastfeeding women should avoid thermogenic fat burners. Always consult a medical professional before taking these products.

Long-term, sustainable changes are key to achieving your summer body goals. Embrace winter as an opportunity to lay the groundwork for the ultimate beach-body makeover by prioritising a healthy lifestyle and building your strength and fitness base. By doing so, you’ll be well on your way to feeling and looking your best when summer finally returns.