Whenever I’m trying to get ready to go on vacation, preparing for a Beachbody Event, or just looking to lose some body fat fairly quickly, I have a certain fat burning routine that I follow. After experimenting for a few years, this routine is what I have found works the best for my body, but keep in mind that even though this works for me, it might not work for you, but can give you an idea on some things that you can do to get prepared to head to the beach. Nobody wants to look like a chubbo, especially not me, so 2-3 weeks beforehand I start committing 100% to a strict diet and workout routine. Right now I’m doing this because I head to Cabo in about 3 weeks. Here is my fat burning routine..
(1) Diet. When I’m not doing my fat burning routine, I’m usually taking in a diet that consist of a fat/carb/protein ratio of about 20/40/40 and about 2,200 – 2,400 calories. That’s a great diet for me to maintain my muscle mass, but still stay rather lean at the same time. When it’s time to head to the beach, though, there are a few adjustments that I make to really get that lean look. The first thing I do is cut my calories by a few hundred to around 1,800 – 1,900 per day. Remember, I’m just a short guy at 5’7″, so if you’re taller you’re going to want to take in more than this. Then, I follow a diet similar to the Fat Shredder plan in the P90X Nutrition Guide, taking in a fat/carb/protein ratio of nearly 20/30/50, maybe even slightly less carbs. This is very tough for me because immediately when I decrease my carbs I lose energy, and it’s very hard to get in a good workout. However, I push through it by taking pre-workout supplements like NO-Explode, which gives me just enough energy to complete the workout and feel like I was able to really push myself.
My diet will consist of a lot of chicken, beef jerky, string cheese, almonds, lean beef, Shakeology, and a small amount of complex carbs such as brown rice, veggies, and 100% whole grain or whole wheat bread. The less carbs I take in, the more body fat I will lose. Also, I do my best to cut out any snacks before bed, but if I do have a snack, it’s something packed with protein. What I recommend doing to make sure you’re on track with your diet is log what you eat every single day into a site like My Fitness Pal, which is what both Melinda and I use.
(2) Workouts. I adjust my workouts slightly as well. I don’t know why my body is like this, but I lose the most body fat when focusing solely on resistance training. Most people lose fat the quickest with cardio, but not me. When I am lifting every day and cut the carbs and cals slightly, I see a significant decrease in body fat very quickly. What I have been doing lately is switching back and forth between the P90X resistance workouts and the P90X One on One resistance workouts. Since I am lifting every day, though, it’s important that I make sure I have an adequate amount of rest for each body part, and that’s usually 2-3 days.
(3) Supplements. When I’m not in cut mode, I’m usually taking whey protein 2-3 times per day, the P90X Recovery Drink post workout, my pre-workout supplement (right now it’s NO-Explode), and of course my Shakeology for lunch. For some reason, though, whey protein leads to a lot of water weight gain for me, so when I’m trying to get prepared for the beach, I have to lay off of it for a while. I will still use Shakeology for lunch, but only blend it with water or almond milk since I’m looking to limit the carbs. I also still take my pre-workout supplement and the Recovery Formula directly following the workout.
With this plan, I usually end up dropping about 5-7 lbs in 2-3 weeks and drop to around 5-6% body fat. If you’re in excellent shape, though, I don’t recommend that you follow this for very long, and only do this when you’re looking to lose a little extra body fat before you go on a trip. I hope this fat burning routine helps, and if you have any questions, you can email me at firstname.lastname@example.org or make me your coach (it’s free) by clicking here.