Part 1: Getting Started

If you haven’t heard that summer bodies are made in the winter, you have now. This is Part 1, of my fitness guides of 2018. It’s Getting you here to know the information.

Winter is normally when a lot of professionals or just competitors bulk, for the next upcoming seasons. Then most of their programs require them to do HIIT (High Intensity Interval Training) and a strict diet plan. That is not what we’re going to do. Especially if you’re just into general fitness like most of the population.

So I’m here to help you achieve your “Summer Body”. Which mainly we’re just going to be getting into shape for the upcoming seasons ahead, to help us feel good in our own skin and to eventually make it easier to adjust to living a healthier lifestyle.

So I’m going to first start with Exercise:


Depending on age, height, current weight and goal weight will vary on how much training and what kinds of training you will do.

Weight Loss:

If your goal is to lose weight, this “program” will help you and guide you in the right direction.

Most Programs are going to divide your workload up into different muscle groups, and that’s what i’m going to be doing as well. I feel it’s the most beneficial way for everybody in successful weight loss, and it provides proper rest days for each specific muscle group to fully recover.

Muscle Groups:

  • Back
  • Legs
  • Shoulders
  • Chest
  • Arms

It’s okay to combine certain muscle groups if your specific needs require it. Especially if you don’t need to go to the gym everyday, but you want to hit every muscle group each week.

Training Per Week:

Like i said earlier depending on your specific requirements, and your goals training varies person to person. Most people only need to train at most 5-6 days a week with 1-2 rest days in between. So if you fit into any of the categories below that would tell you how much training needs to be done each week.

  • 50+ lbs / 5-6 days
  • 25-40 lbs / 5 days
  • 15-20 / 3-5days
  • 15 or less / 3-5 days

But with weight loss cardio is a big necessity otherwise you’re not burning the calories and fat you need to lose the intended amount of weight.

  • 50+ lbs / 3-6 days of cardio
  • 25-40 lbs / 3-5 days of cardio
  • 15-20 / 3 days of cardio
  • 15 or less / 3 days of cardio

Cardio should always be no shorter than 20 minutes a day. How much you do in a day also depends on time frame, if you just want to gradually lose weight you can be good with just doing the 20 minutes a day. Cardio also depends on your preference as well. You can do as much cardio as you want when it comes to losing weight, you just don’t want to do too little or over do it.


If your goal is too be stronger, strength training is the way to go. And theres many ways of doing it. If you still want to lose weight while strength training that may be a little more difficult. It’s all about doing the right kinds of training and nutrition. With strength training comes with muscle mass, muscle will always weigh more than fat.

Diving your workouts into different muscle groups would be the most beneficial to anyone whose strength training. Mainly because it puts focus on each group giving it the attention it needs with giving it the proper rest.

Muscle Groups:

  • Back
  • Legs
  • Shoulders
  • Chest
  • Arms

Training Per Week:

The amount you want to train really depends on how dedicated you are. You can go to the gym everyday or however many times you want, but consistency is key. If you want to be stronger than you have to want to go and work on it each day and work hard. You’re only going to get as much out as you put in.


This will happen naturally with any type of training, but you can focus solely on this while working out. This again is nutrition and how much you put in to getting there and staying there.

It’s a lot of work to get a specific body type you’re interested in. Just so you know, your ideal body image isn’t always attainable. But not be discouraged by that. It’s very easy to achieve a physique that you’re happy with, it’s just work.

When you go to workout you’re going to want to focus on each muscle group at a time to see results the way you want too.

Muscle Groups:

  • Back
  • Legs
  • Shoulders
  • Chest
  • Arms

This type of physique takes time and effort and also cardio. This requires you to lose fat off your body to show the muscle definition, but while thats happening your body will also be growing stronger.

Training Per Week:

This varies on goals and how dedicated you are to the gym. Also depends on goal time to getting a physique you want and then being able to stay dedicated enough to keep what you do have. I recommend training 5-6 days a week training different muscle groups, but like i said before it really depends on how dedicated you’re going to be.


Those are the big three components of going to the gym. These are the three most people try and achieve while being apart of the gym. All of these require dedication while trying to achieve where you want to be and after you’ve already reached your goal. You have to keep going to maintain where you are.

The next important component is Nutrition.


Nutrition is the most important part of any healthy lifestyle. It will almost make a break the way you physically look and feel. For example you can workout everyday of your life, but if you don’t eat healthy you’re not going to do as well in your workouts, look as good as you’d hoped, and weight loss won’t be as easy.

Everyone has always told 30% exercise 70% nutrition, and that’s how i truly believe it works. So your diet should consists of natural foods, and the healthier options that are offered at the grocery store. You don’t want to eat anything that’s processed or that has added sugar on a regular basis. Remember everything is good in moderation. This also goes in with cooking your food. Butter and olive oil is okay just don’t use too much of it otherwise it’s extra calories and fats you don’t need.

I’m no nutritionist and i don’t claim to be, but i’ve listened to health care professionals and other fitness enthusiasts who’ve been doing this longer than i have, and i’ve taken what they said into consideration. You can either find a nutritionist and get their professional opinion or you can even look up online from other healthcare professionals and nutritionists and see what they say. You’re guaranteed to find the right answers even if they aren’t the answers you’re hoping for. As of right now my diet hasn’t been the best, but i’m working on changing that again because i know it makes me feel my best.

Here’s a list of foods i naturally go towards when i’m trying to eat clean.

  • chicken
  • turkey
  • broccoli
  • carrots
  • sweet potatoes
  • pasta
  • corn
  • rice
  • oatmeal
  • peanut butter
  • honey
  • yogurt
  • bananas
  • mangos
  • pineapple
  • quinoa
  • etc.

The list could probably go on and on, but their are also healthy alternative to the sweet treats you like. You just have to search in the health food store and or section of your store. I know my favorite healthier treat is Halo Top Ice cream and their are other brands other than that, but that one is my favorite.

Alright, thats all i have for this post in Part 1! Part 2 is going to be all about the workout itself. I’m Very excited to be sharing all of this with you! and I hope it helps all of you! You can go and look back on other posts for workout ideas while you wait for part 2.

Stay Tuned because it will be coming soon!

Thank you!


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