9 Ways to Shed Body Fat in Time for Summer

Spring has sprung, and summer is just around the corner. Whether you put in serious time lifting barbells, dumbbells and machines or are starting fresh, now’s the time to work towards a lean, ripped look. With some targeted adjustments to your workouts and diet, you’ll be ready to reveal your best shape by the time the weather heats up. Whether you're headed to the beach, pool, or out on the town, these tips will have you looking your best!

1. Speed Up Your Workouts

Most people rest for 2–3 minutes between sets, which is excellent for recovery and heavy lifting. But if fat loss is the goal, try resting just 30–45 seconds. Even if you lift slightly lighter, this pace forces your cardiovascular system to work harder, boosts metabolism, and burns more calories.

2. Use Supersets and Dropsets

Want to amp up calorie burn? Supersets and dropsets make workouts more intense by keeping your heart rate high and pushing your muscles to work harder. Not only will you stimulate muscle growth, but you’ll also ramp up your metabolism and fat-burning hormone levels.

3. Focus on Compound Exercises

Exercises like squats, deadlifts, rows, and bench presses work multiple muscles at once, helping you burn more calories and naturally boosting fat-burning hormones. By sticking to compound moves, you’ll get the most bang for your workout buck.

4. Try Fasted Cardio

While the debate on fasted cardio continues, many fitness experts swear by it for better fat loss. Doing cardio on an empty stomach, especially in the morning, can help tap into fat stores for fuel.

5. Switch Up Your Cardio

Both HIIT and steady-state cardio have their benefits, so mix them up in your routine. This variety keeps your body guessing, prevents plateaus, and makes cardio sessions less of a chore.

6. Cut Back on Carbs

A great way to kickstart fat loss is by gradually reducing carbs. Start with about 1 gram per pound of body weight on training days, and each week, reduce this by about 25 grams. Swap some carbs for extra protein to help maintain muscle and keep you feeling full.

7. Try a Carb-Free Breakfast

Cortisol, a hormone that can aid fat-burning, peaks in the morning. By skipping carbs at breakfast, you’ll keep cortisol elevated a bit longer, helping to mobilise fat stores. (For muscle preservation, consider having 10 grams of BCAAs before morning cardio.)

8. Smart Supplementation

Thermogenic supplements with ingredients like caffeine, green tea extract, and cayenne can give metabolism a boost. Take these before fasted cardio or your afternoon workout to maximise fat burn and preserve muscle.

9. Keep it Cool

Turning down the thermostat at night to around 19°C can activate brown fat, which helps burn energy to generate heat. It’s a simple trick that might give your metabolism a little extra help while you sleep.

With these strategies in play, you’ll be ready to uncover those hard-earned muscles in time for summer!