5 Tips To Get Shredded For Summer


It’s already Feb and summer is well on its way. With News of Vaccine finally arriving, most of us have already started planning our summer vacations and travel plans to meet our loved ones and soak in the soothing sun at the beach.

2020 not only ruined wrecked us emotionally & financially but also gifted us with those extra kilos due to Lockdown and quarantine. If you think that there is still time to achieve your summer body, then you are right. February is not only called the month of love, but also the month to achieve ultimate fitness.

Listed below are some of the important tips to get you on track and achieve your dream summer body:-

Tip#1:- Make Protein Part of Your Every Meal

Did you know that apart from building muscles, protein also aids in fat loss? According to a recent study published in American Clinical Nutrition, if you make protein part of your three mean meals, you will lose fat faster. They also conducted a survey in which they closely reviewed 24 cases studied and observed that people who consumed protein not only acquired more lean mass but also saw better weight loss.

Tip#2:- Stop Snacking

To get summer body ready, you must stop snacking as it can stall weight loss. Even healthy snacking can make your calorie intake go up and slow the process of ultimate weight loss. Therefore, it is advised to stick to three balanced meals in a day if you want to fasten up the process of weight loss and lose those last stubborn extra pounds.

Tip#3:- Consume Foods that Fight Cellulite

For women, to get shed those unwanted kilos and look lean in summer, they must consume food that fights cellulite. It usually develops as a result of the breakdown of collagen, the skin’s, connective tissue. Collagen is one of the many types of protein, so consuming food rich in protein can not only aids in strengthening the collagen fibers but also reduced that unwanted cellulite. One more important tip is to consume lots and lots of water with your high intake of protein. Fruits such as berries and flax seeds have an ample amount of collagen in them.

Tip#4:-  Follow a Low- Bloat Diet

Just a month before Eid or your vacation, it is advised to go on a low bloat diet. For this purpose, you must stop the consumption of food high in sodium as it can cause water retention. Furthermore, you’ll be surprised to know that foods such as broccoli & Kale can cause gas as they contain slow-digesting carbohydrates. Other healthy foods that are low in calories can also cause bloating, puffiness, and gas such as peas, beans, and apples. To prevent water retention, it is advised to consume food high in potassium like kiwis, oranges, avocados, and bananas.

Tip#5:- Get 7-9 Hours of Sleep Every Night

Whether you are aiming for muscle gain, fat loss, or a lean summer body, you must correct your sleep pattern. As lack of sleep can mess up your hormonal balance thus causing excessive hunger and cravings for food high in sugar and carbohydrates. Also, lack of sleep not only deteriorates your will power, motivation, and drive to achieve your goals but also cause you to cheat on your diet, skip your workouts, and have severe mood swings.

Final Word

Don’t let 2020 ruin your 2021 fitness goals and by following these simple tips, achieve your dream summer body and not only look good but also feel fit and happy.

How to stay Motivated This Autumn?

So, it’s that time of the year again when the weather starts to get cooler and the days start to get shorter, and you may find yourself lacking motivation to make it to the gym.
Here are some easy tips to spike your motivation:-

Mix Up

Change your workout routine. Following the same routine can sometimes get a little boring. Talk to your friendly Structure Team to inject fresh ideas to your exercise plan or get a workout routine from the ‘workout board’ to find new ideas.



Making sure you add enough break can be as important as making it to the gym, plan to have days off. This will give you time to relax and un-wind, you will find yourself ready for your workout the next day.


Bring a buddy

We all like to work out with friends. Find a workout partner who shares similar goals. Committing to meeting them at the gym leaves you with no excuses!


Train with an Exercise Professional


Book in with a personal trainer to give you additional support and encouragement.



More Water


As winter nears and temperatures begin to drop, the air becomes drier and our bodies receive less moisture than they do during warmer months.

A major reason for this lower level of moisture in our bodies is that we tend to stop drinking as much water in winter months. So grab that water bottle and make sure you drink 8-9 glass a day.