4 Steps to Getting Shredded this Summer

Summer is around the corner and it's time to start getting your summer shredding on! In todays blog we are going to go over the 4 most important steps to dialing in your physique this summer!

Step 1: Goal Setting 

This first step to transforming your physique, is to set a realistic goal and create INTENTION. 

Without the right intention, you can find yourself being one of those guys who wander around the gym doing a couple sets here, few sets there, etc. and then wonder why they never get shredded for summer.

The reason this is the first step is, when you create the right intention your nutrition, and workouts become more specific to your goal.

Ex: I want to drop 15 lbs and have a lean midsection for my Summer trip to Mexico. Knowing what you want and MOST IMPORTANTLY, WHY you want it will allow you to work through the tough times when you’re tired and don’t feel like hitting the snooze button at 5am.

Call to Action: Write down your goals, and when you want to achieve them by. Once you are done, move on to the next step.


Step 2: Cleaning Up Your Diet

Getting shredded for summer isn't as hard as what some people make it seem.

Keep your diet as simple as possible, guys. If your goal is to lose fat in the next 30-60 days, stick with a high protein, low carb diet and consume less calories gradually over time. Whether you are doing IIFYM, Keto, Fasting, or the standard diet. This rule applies to whatever type of nutrition program you are doing.

With that said if you’re a guy the recommended grams of protein is 1.2g per pound of bodyweight and for women; aim for 1g per pound of body weight.

While you shredding up for summer, make sure you stay away from more than one alcoholic drink a week, any sort of junk food, and processed foods.


Step 3: Train for Losing Fat & Maintaining Muscle

When training for fat loss, you’ll want to stick to 3-4 days a week focusing on compound movements such as squats, deadlifts, pull ups, pushups, etc.

Keep your resting periods short between 30-45 seconds and your reps between 10-15 per set.

Here’s an example of a workout for fat loss:

  • Squats - 4 sets - 15 reps - 45 seconds rest - moderate weight 
  • Deadlifts - 4 sets -15 reps-  45 seconds rest - moderate weight 
  • Decline Leg Press - 3 sets - 8 reps- 1 minute rest - heavy weight 
  • Walking Lunges - Finisher - 100 reps total - Rest 30 seconds between each 20 reps-
  • Walk on incline for 20 minutes

Step 4: Track Your Progress Every Week

This is by far the best way to stay motivated and keep going! Track and see your progress every week to stay inspired and consistent to reach your goal.

The best way to do this we believe is by taking a before and after photos every week! And hey! If you are taking an Alchemy Labs product through your fat loss journey, we would like to share YOUR before and after so don’t forget to share those with us by tagging our Instagram or Facebook!