If the sunshine is making you panic about getting “summer ready,” take a deep breath. You can get there – all it takes is the right plan, consistent effort, and a little know-how. We’re breaking down everything you need to know about fat loss, workouts, food, and mindset to help you get those abs poppin’ by summertime.

What Does “Shredded” Actually Mean?

Everyone has a different idea of “fit.” For some, it’s just feeling good without a shirt. But if your goal is to get shredded, it usually means lowering body fat so your muscles (especially abs and obliques) stand out.

Personal trainer Adam Enaz says this usually means dropping to under 10% body fat, while keeping as much muscle as possible. That involves a smart calorie deficit, resistance training, and proper nutrition.

So, how long does it take? It depends where you’re starting from, but on average, losing about 2% body fat per month is a realistic goal. That means you could drop 6% in 12 weeks with consistent training, eating, and rest.

But remember: go too fast and you risk losing muscle, feeling drained, and burning out.

How to Figure Out Your Calorie Deficit

We’ve all heard it – “you can’t out-train a bad diet.” It’s true. No matter how hard you work out, fat loss comes down to the kitchen.

Here’s a simple formula to estimate your daily calorie needs:

Bodyweight (kg) x 33 = maintenance calories

Example: If you weigh 80kg, your maintenance calories are around 2640 kcal/day.

To lose fat:

• A 500 kcal deficit/day = ~0.5kg weight loss per week
• A 900 kcal deficit/day = ~1kg weight loss per week (faster, but harder on energy)

So if you’re at 2640 maintenance, aim for around 2140 kcal/day for a steady shred.

Protein is key – aim for 1.8 to 2.2g of protein per kg of bodyweight. Example: 80kg = 144–176g of protein/day.

What Workouts Should You Do?

Good news: you don’t need endless cardio or high-rep torture sessions. Stick with strength training 3–5 times a week. Hit every major muscle group twice a week and try to progressively lift heavier over time.

Trainer Alina Cox says compound moves (squats, deadlifts, bench presses) are your best friends. They torch calories, build strength, and preserve muscle. Just track your workouts and adjust your protein if you feel weaker.

Pro tip: Low calories may drain your energy. Stay mentally strong and keep your intensity high.

Clean Out Your Kitchen: What to Keep and What to Toss

Ready to commit? Step one: purge your pantry.

Say goodbye to chips, cakes, sugary condiments, and anything you reach for when bored or tired. Don’t try to “eat them all now before starting” – it just makes it harder later.

Stock up on:

• Lean proteins: chicken breast, tuna, egg whites, tofu, white fish, fat-free yogurt, protein powder
• Fruits & veggies: high in fiber, low in calories, and super filling
• Healthy fats: avocados, nuts, seeds
• Complex carbs: oats, rice, potatoes, whole grains

For snacks: think veggie sticks, dark chocolate (85%+), protein bars, rice cakes with nut butter. Just don’t overdo it – stash them out of sight if needed.

How to Break Bad Habits and Stay Disciplined

Let’s be real – sticking to a diet is hard. You’ll be tempted. That little voice in your head will say things like “just one cookie,” or “you’ll burn it off later.” Don’t fall for it.

Cox says having a plan is crucial. Structure your meals. Know what you’re eating in advance. Stick to it.

Enaz adds: Dieting is as much a mental game as it is physical. Use these tricks:

• Avoid mindless snacking: Eat structured meals only
• Prevent bingeing: Plan snacks ahead so you don’t go off track
• Distract yourself: Try journaling, walking, or chewing gum
• Ditch liquid calories: Water, black coffee, or zero-cal drinks only

Hacks for Dealing With Cravings

Even with the best plan, cravings will hit. Cox says when that happens, pause. Ask yourself how you’ll feel 30 minutes after giving in. Will you feel proud – or disappointed?

Often, cravings are about dopamine, not actual hunger. So find joy elsewhere: watch a show, call a friend, take a bath.

Enaz says supplementing with zinc, magnesium, and chromium can help with cravings and energy levels too.

Try these sweet fixes without ruining your diet:

• Sugar-free syrups (in coffee or oats)
• Blended frozen cottage cheese or Greek yogurt + cocoa
• Protein pancakes with almond flour
• Dark chocolate (85%+)
• Cinnamon and vanilla extract for natural sweetness
• Sugar-free jelly or flavored gelatin (low-cal and satisfying)

Limit these to once a day max so they stay “special.”

Sample Meal Plan to Kick Things Off

Here’s a simple meal plan from Cox to help you get started. Adjust the portions to meet your own calorie needs:

Breakfast:

• Protein oats (oats + protein powder + berries + nut butter)

Snack:

• Greek yogurt + handful of almonds

Lunch:

• Grilled chicken breast
• Brown rice
• Steamed broccoli

Snack:

• Protein shake or cottage cheese with fruit

Dinner:

• White fish or tofu
• Sweet potato
• Mixed veggies

Optional dessert:

• Blended frozen yogurt with stevia and cocoa powder

Final Thought

Getting shredded isn’t magic. It’s consistency. Train hard. Eat smart. Stay disciplined. And remind yourself: this isn’t forever – but the results will be.