It’s Too Late – But Start Anyway.

I can reasonably expect that when beachside hotels shift from early to peak season rates for my business and questions from clients to pick up.

“What can I do to get ready for the summer/beach/bikini season?”

Well, if you haven’t been exercising and eating correctly already, I’m afraid it’s too late for you to get into optimal condition. But don’t lose heart – it’s still only the beginning of May, so you’ve got about 7 or 8 weeks before summer is in full effect (global warming effects notwithstanding).

Most people have this unrealistic notion that they’re going to go from overfat to swimsuit model condition in only 12 weeks (give or take) because of commercials for supplements like Hydroxycut. Little do they know that the “average people” portrayed in the commercials are actually genetically gifted fitness competitors who have dieted down to single-digit bodyfat levels dozens of times before their “amazing transformations.” I don’t mean to take anything away from their efforts, but an athlete’s losing their winter flub is a world different from a couch-potato going from 30% to 6% bodyfat the first time.

That’s not to say it’s not possible to drop large amounts of bodyfat in a relatively short period of time through proper application of diet and exercise. But even in the case of people who are disciplined enough to achieve this, a slow and steady approach to fat loss is the best method for long-term sustainable leanness.

What sort of program would I recommend for someone starting on a swimsuit-approved fat loss program today?

1. Create a compelling motivator or two.
Take a shot of yourself in your current condition and tape it to your mirror. Better yet, find a picture of your ideal body, whether it belongs to you or someone else and tape that up to your mirror. Write out your goals in big block lettering and stick it on your wall. Send an automated email to yourself every day – “Stay on the plan – you’re doing great!”

2. Get your nutritional house in order.
Meat, leaves, and berries. Or, omit the “white stuff” – all refined and processed food. Eat real food. Eliminate unnecessary calories. You know, all the stuff you should’ve been doing all winter.

3. Drink TONS of water.
It keeps you hydrated, keeping fat loss high on the body’s list of priorities. It feeds muscle tissue. It keeps fatigue away. And, it’ll help stop you from overeating.

4. Strength train.
You should just take this as gospel from me by now:) Strength training:

• Increases basal metabolism (post-exercise)
• Increases muscle mass
• Increases resting metabolic rate (all that “hungry” muscle needs feeding!)
• Improves most blood markers for health (HDL, LDL, insulin sensitivity, etc.)
• Prevents or minimizes muscle loss when in a catabolic state (like dieting, for example)

and so forth. You know by now.

5. Stay consistent and on top of yourself by tracking your progress.
Track your bodyfat with calipers. Measure your waistline in the mornings. Check your workout logs. Perform the “clothes test” – see how your clothes fit. And (ugh) weigh yourself on a semi-consistent basis.

Well, that was a shocker, eh? Not like you’ve ever heard it before. Like Ken Leistner says, “The basics work. That’s why they’re the basics.”

Above: Basic strategies, consistency, and a high level of motivation (and great genes) worked for my friend Charles Damiano. And no, Charles, I haven’t found the HRC Fight Club tapes yet, sorry.