May 27, 2009

How to Build Muscle & Lose Fat for the Summer

erika prezerakou 01 How to Build Muscle & Lose Fat for the Summer Since Memorial Day Weekend, which is the unofficial start of summer, just passed, I have a question for you…

Did you meet all of your goals that you had set? Did you live up to those New Year’s resolutions? Did you gain all the size and strength that you vowed you would? Were you as lean as you hoped?

If the answer is no then you need to ask yourself why. And you need to step it up a notch. Where I’m from the beach season doesn’t really get into full swing for another month. Make it your goal to make dramatic improvements between now and the Fourth of July.

Write it down and be specific.

Post it on your refrigerator.

I don’t care what your goal is. To get bigger, stronger, leaner, faster… whatever. Just pick one or any combination of those and get after it with a vengeance.

Only you can decide what goal is worth pursuing. For me, I am still trying to gain back the weight and strength I lost from having shoulder surgery and that is far more important to me than getting ripped right now.

You may have the same goal, and if so you should be force feeding yourself by the clock.

Then again you may be trying to get down to single digit bodyfat. And if that’s the case your diet should be absolutely perfect.

Throw out the junk food and go to the super market today and stock your kitchen with fresh fruits, vegetables and other healthy foods. Fruit is in season so take advantage and load up on it.

And whether you are trying to get bigger or trying to get leaner doesn’t matter. Junk food isn’t part of the equation.

Some really skinny hardgainers with lightening fast metabolisms will need to eat some junk food once in a while to gain a lot of weight but it shouldn’t be a staple in your diet. Try to get used to eating as much clean food as you can and add in the junk for extra calories when you need it. But first add a tablespoon or two of olive oil to every meal before you reach for the cookies.

Summer is here, my friends, and it’s time to really step it up. The weather is beautiful and there is no excuse for you to not be outside running hill sprints, pushing the Prowler or your car, swimming, surfing, playing beach volleyball, riding your bike, hiking or rock climbing. All of these activities will make you healthier and leaner.

And don’t worry about overtraining and losing size and strength from playing too many recreational sports over the summer. It hasn’t hurt the thousands and thousands of jacked up college and professional athletes that we’ve all watched on TV every year for the last several decades and you won’t be the exception. Just be sure to eat and sleep enough to maximize your recovery ability.

Some of you may want to ditch your stuffy, corporate gym memberships and train outside for the entire summer. This is something I often do and highly recommend. The increased sun time will jack up your Vitamin D levels and you will feel great.

Get a pair of TRX Straps and you have your entire gym right in the palm of your hand. A great workout in the park could be as simple as a few sets of rows and pushups on the TRX Straps and a bunch of sprints. Another day you could do dips, chin ups and pistol squats. If you get a sled or Prowler or have access to a good hill you have even more options.

Summer will come and go before you know it and you will be kicking yourself that you either weren’t in the shape that you wanted to be in or didn’t take advantage of the great weather.

No regrets.

Train hard, play harder.
Jason Ferruggia

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Pick a goal and let nothing hold you back.

Please leave your comments below.

Comments on How to Build Muscle & Lose Fat for the Summer

May 27, 2009

Bill @ 8:49 am

More pictures of the “tight” ladies in action!

den @ 9:16 am

hey….i was wondering if i could ask about your shoulder surgery? i have a small tear in the back of mine. i am reluctant to have surgery, and the doctor said i don’t have to, but i want to get back into lifting. i was told i would be in a sling 4-6 weeks, and the rehab would be hell. of course, there is always the chance of re-injuring it. could i get your thoughts, please. thank you.

Patrick Crews @ 1:32 pm

I just switch gyms and has been a life changer. Nothing wrong with the old one, but if you become one of the strongest people at your gym, you need to go where you’re the weakest. I workout at low key grunt gym now and I feel like a pip squeak next these big powerlifters. New goals, new competition, and new strength

Andy Campbell @ 8:29 pm

As always your posts are timely and offer plenty of motivation and resources. I was just thinking about my own goals for 2009 and looking at what’s working and what’s not and then making adjustments. 2009 is going great for me but there is so much I still want to accomplish this year. Thanks as always for sharing your knowledge and expertise – its a huge help.

May 31, 2009

Luis @ 8:19 pm

Thank you for sharing this article with everyone. What i like about it is that it helps me set a goal fo rthis comming up summer andit also motivates me Thank you once again

July 10, 2009

shark @ 1:25 am

thank you very much,your articles and posts helped me a lot with my training with good results.

jasonferruggia @ 7:06 pm

Bill,
I’m doing what I can.

jasonferruggia @ 7:08 pm

Den,
I don’t regret getting my surgery. I was at a point where I needed it or I wouldn’t have been able to train much anymore. Rehab has sucked and I’m still nowhere near where I was before surgery but I will get there and go beyond my old strength levels. I have no doubt.