Body Summer: discover our crash program

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As summer approaches, you dream of a perfect body, but what can you do while the days are numbered? Discover our crash program combining healthy eating and fitness sessions.

You can imagine that having the famous Summer Body cannot be achieved without some compromises. But the sooner you start, the less restrictive it will be for you. There is now less than a month left until summer. Then discover in this article our crash program that will allow you to lose a few kilos and tone your body before your first trips to the beach.

Diet: finding the right balance

You can already take the right steps regarding your nutrition without having to go through the dietitian or nutritionist box. In fact, being healthy and well-fed is in everyone's hands. The important thing is to make a long-term commitment and not go on a harsh diet that will have detrimental effects on your body.

They say that to lose weight you need to reduce your daily calorie count. Do a quick calculation of your last meals using the data on each food package; You will already have an overview of what you consume per day.

Good to know: The average daily calorie intake for a man is 2,600 calories.

To easily lose a few pounds, you will need to reduce your daily calorie intake. But be careful, there is no point in reducing it too much, otherwise you risk the opposite or worse effect. The negative effects of a brutal diet far outweigh its beneficial effects, whether in the short or long term.

It is estimated that 10 to 15% calorie deficit It is necessary to lose weight. Neither more nor less. So you don't need to starve yourself to lose weight. The important thing is to eat balanced and varied food, knowing how to enjoy it.

Exercise to burn fat and shape your body

Rebalancing your diet does most of the work, but exercise is there to speed up the process! And in our case, this is exactly what we are looking for. To look your best at the beach this summer, remember that consistency is key and incorporating functional exercises that strengthen your body overall is key, says Kobé, Director. This sports club in Blagnac specializes in fitness.

Yes, but which sport should he do? This is exactly the next point we will cover. Because if we need to strengthen our body in general, certain exercises and sports will be highly recommended in our accelerated program.

Cardio training: required

Elliptical trainer, jogging, cycling or rowing machine; Each profile has its own cardio workout. While the ones just mentioned are the most well-known, there are actually a number of exercises that allow you to work on your cardio. For example :

  • pumps,
  • Burpees,
  • knee lift,
  • Skipping rope,
  • Squatting.

Except for jumping rope, all other exercises can be done at home and without the need for any accessories. They are the perfect compromise for those who don't necessarily want to buy accessories for working out. You can also combine them perfectly with each other to effectively work out your entire body.

Example of a cardio exercise session:

  • 20 minutes of treadmill walking as a warm-up.


  • 20 push-ups / 20 squats / 30 seconds plank,
  • 30 seconds rest,
  • 20 lunges / 20 burpees / 20 lunges.
  • 30 seconds rest.
  • (The program will be renewed once)

The result is an effective cardio workout session in 30 minutes!

Swimming: to shape your figure

What could be better than swimming to shape your figure? Daily sports sessions as well as one or two swimming sessions will have visible positive effects on your figure from the first month. In addition to working your cardio and breathing capacity, swimming will also exercise your entire body.

It is an ideal sport for those who have joint problems and cannot afford repetitive cycling or jumping.

Number of workouts per week

Fitness sessions, which are a real challenge to achieve your goal, need to last between 30 minutes and 1 hour a day to be effective. With six sessions a week and one day of rest, you will be able to see the effects on your body after four weeks.

Your body will actually become tighter, tighter, and you will have already lost 2 to 4 pounds. It's possible to lose more depending on your metabolism and starting weight. But be careful not to lose too much too fast! Lost weight can come back quickly.

To see results quickly, you should keep in mind that diet plays an important role in this program. You will need to stay away from all sweets, sugary and alcoholic drinks, especially fruits, vegetables and protein.

Also read: Ideal sports nutrition

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