It’s about three weeks until beach season kicks in.  It seems like just yesterday it was the New Year and everyone was getting started on their fitness resolutions.  At this point, you’re in one of two positions: you either took action and made some killer changes physically and mentally, or you took action and then quit after a month or two like 80% of individuals do every year.

I hope you’re the person that took bold action – continue what you’re doing!

If on the other hand you had a “flimsy” resolution, don’t fret. This is what you’ll need to get yourself back into beach body shape.

First, Get Real!
Make a solid commitment to your goals and to yourself (you deserve it) and put it down on paper, RIGHT NOW!  So pause right here for a few minutes, grab a pen and paper or your journal, and write down your goals for the next week, month, six months, and a year if you can.  If anything, at least get down this month’s goals, and stop making the same excuses, especially if you’re tired of not seeing results.  Just get it done. You’ll be glad you did.

Second, Get Your Mind Right
It takes a burning desire to succeed, but most people can’t maintain this desire long enough to break through the comfort zone.  Just one setback can cause most people to say “screw this, it’s too much work”.  I hope this is not you.  Exercise some mental discipline, break through your comfort zone, leave behind the old you and embrace the new you that you’re looking to grow into.

Third, Get Support
Seek social support to help you through your transformation, but most of all seek like-minded individuals.  It even makes more of a difference when you start to get support from people who have done what you want to get done.  They’ve already treaded through rough waters and can help you succeed through yours.

Fourth, Get On a Solid Fitness Program
To achieve a sexy midsection by Memorial Day weekend it’s best to keep things simple, but put in some good old fashion effort – get intense with your workouts.  Here are simple tips for both your nutrition and your workouts.

Here’s a 3-Week Fat Blasting Nutrition Plan

• Week 1: Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars.
• Week 2: Replace all starches and sugars with fruits and veggies
• Week 3: Replace all fruits with green veggies
• Week 4 and on: Incorporate the 10% rule.  10% of your weekly total meals should be “cheat meals” so plan them wisely to accomodate for any social gatherings.

For all weeks

• Drink lots of water, between 64-80oz per day or more if you can.
• Eat three reasonably sized meals, and three smaller snacks evenly spaced throughout your day to prevent yourself from getting hungry, to prevent binge eating, and to spike metabolism.
• Eat only whole foods. Avoid meal replacement shakes and energy bars made artificial ingredients.

Sample Day Menu:

• Breakfast: Spinach Omelet with Turkey Sausage or Turkey Bacon
• Mid-Morning Snack: Fat Free Greek Yogurt, 6 Almonds, and a Fruit
• Lunch: Grilled Chicken or Salmon, Brown Rice or Quinoa, and Side Salad
• Mid-Afternoon Snack: Cheese and Fruit/Veggie
• Dinner: Stir Fried SteakBeef and Veggies, and Fruit/Extra Veggies
• *Pre-Bed Snack: Protein Shake and 6 Almonds

Here’s a 3-Week Fat Blasting Workout Routine

Perform this 4-exercise total body circuit three days per week, ie Monday/Wednesday/Friday.

1. Dumbbell Front Squats to Push Press
2. Dumbbell Renegade Rows or Dumbbell Bent Over Rows
3. Dumbbell Swings or Kettlebell Swings
4. Side Plank with Reach

Day 1 Protocol: 20 seconds work time, 10 seconds rest time
Day 2 Protocol: 50 seconds work time, 10 seconds rest time
Day 3 Protocol: 30 seconds work time, 10 seconds rest time

You will alternate between the prescribed amount of work and rest period for each exercise.  Choose an appropriate weight for the specific work times, and perform as many repetitions as possible within those work times.  Complete four rounds total.

On your off days feel free to engage in any other recreational activity to further burn calories, but keep it light to moderate.  You’ll want to save most of your energy for maintaining a high intensity during your circuit training workouts.

Follow these simple steps as a catalyst to finally make the necessary health and fitness changes in your life.  Employ a strong mindset and you’ll NEVER have to worry about not being in beach body condition ever again.

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Work Hard – Be Strong,

- Rommel