I will keep this post short, and try to include as much information as possible and use a very simple approach that anyone can follow.

Why am I posting this here: Well, a lot of people have been asking me how to go about getting in a good shape, and get a decent summer body. So, here it is – let me enlist the steps for you.

Firstly, the post suits well for those who feel their body is not losing fats, and they are not gaining muscle. Typically, this happens with people who are skinny fat. This the group of people who look skinny in clothes, but once they take their t-shirt off, you can see fat flabs in certain parts of their body.

The approach to get a decent body is simple – make it a two-stage process. Stage 1 – you lose the fat; Stage 2 – build muscle.

Let’s start.

Step 1

Firstly, calculate your daily calorie requirements. Very simple and very easy:

https://www.calculator.net/calorie-calculator.html

Step 2

Download an app that tracks your calories. I use ‘My Fitness Pal’. Even the free version works amazing and that’s all you need. This is how it looks like:

Now, why do you need this?

Well, a lot of people ask me to share my diet with them. But the thing is, the stuff I eat might not be available around those people, or they might not like it. So this is what the cheat code is:

• After calculating your maintenance calories in Step 1, subtract 200 calories. Say, it maintenance calories comes to 2000, keep a goal of 1800 calories per day for next 28 days. This is because we are aiming at fat loss, and hence, we need to be in calorie-deficit.
• Now, these 1800 calories have to be wisely chosen. While you eat, make sure you enter the data in the app downloaded in step 2 to keep a track of amount of proteins taken. While in calorie-deficit (trying the fat loss phase), protein intake must be increased.
• The daily protein intake should be roughly 2 times your body weight.
• Lower Range: 2 x bodyweight
• Upper Range: 2.2 x bodyweight
• For example, if you weigh 70kg, you daily protein requirement must be (70 x 2)g to (70 x 2.2)g.
• 140g to 154g.
• I won’t get in to the calorie calculation. Let’s keep it simple. The app does it for you. If you would still like to know, hit me up on Instagram at nikhil_anand45@.
• This sets the tone for us in terms of diet.

Step 3 – Workout

Now, no matter how healthy you eat, if you do not workout to burn the calories, it will be of no use. You will not see any good results. Make sure you workout for at least 30 mins each day. Make it a high intensity workout.

For the ladies, follow any good youtube video for home-workouts (I say this because at the time when I am writing this down, all gyms are closed). You can choose home HIIT workouts, or Zumba workouts, or anything that helps you break the sweat.

For the gentlemen, I followed a popular Russian YouTuber Igor Voitenko. He has two workout plans on his site – 28 day Plan, and one Ultimate Summer Physique. Both of them are FREE!

The workout doesn’t take more than 25 mins each day, and shows great result when combined with the above mentioned diet plan.

http://igorvoitenko.com/from0to100

http://igorvoitenko.com/usp

Home workouts, no equipment needed, and works wonders! Try it out.

Step 4

Diet – check, Workout – check. Next is sleep.

Make sure you get at least 7-8 hours of sleep everyday. It is very important to let your muscles recover.

Step 5

Make sure you drink lots of water. Since you will be on a high protein diet, it is absolutely important to ensure you stay well hydrated to avoid excessive heat in the body.

Supplements?

If you are able to meet your daily Protein requirements calculate in step 2, you don’t need supplements. But if you are falling short, buy a good Whey Protein.

1 scoop of whey protein contains 20-24g of protein.

To cut down costs, consider buying unflavored whey. You can always add a bit of chocolate sauce to it or a banana to get some flavour.

You can also go for raw unflavoured whey concentrate. 1 scoop (30g of whey concentrate contains 24g of protein). And it is cheap.

If you have a good digestive system, you can go for whey isolate. 1 scoop (30g of whey isolate contains 27g of protein). Slightly expensive, but an advanced option. Do not try this straightaway.

Personally, I have tried Nutrabay unflavoured whey, and AsItIs unflavoured whey lately (whey concentrates) and both of them have shown good results.

This completes stage 1. After 28 days of staying in calorie deficit, everyday workout, you will see changes.

Next, you can repeat the steps by recalculating the calories and then going in a calorie surplus to kick off the muscle gain phase.

Good luck!