How to acquire your summer body if you lead a busy life

That time of year has rolled around again. The gyms are starting to fill up, the sales of blenders and weighing scales are soaring, the desire to show off that sculpted summer body to strangers across the nation is ever-present.


Some people will go through extreme transformations for their wellness goals, others will only cut down their usual caloric intake slightly.

Whatever the scope of your personal goals, they will require a time investment.


However, if you don’t have massive amounts of time at your disposal, you’ll need to think outside the box to shed those pounds.


Have you ever heard the phrase; “work smarter, not harder”


This phrase is the key to incorporating exercise into a busy lifestyle to maximum effect.


The 2018 Physical Activity Guidelines for Americans recommends that we need 150 minutes of physical exercise per week to reap substantial health benefits.

Roughly that is 20 minutes of some form of exercise each day.


Begging the question, can you achieve your summer goals with just 20 minutes per day?


The short answer is yes… but it depends on two main factors.


The first factor is the type of exercises you incorporate into those short sessions.


The second factor is the meals you consume each day.

Let’s nosedive into the first factor:


To achieve effective results in short sessions, you need to substantially elevate your heart rate and keep it high throughout the session.

You will want to be working out in your fat-burning heart rate zone.


This will force your body to tap into your fat stores to provide the energy needed for the workout, instead of relying on basic sugars and carbohydrates.


Ultimately, this will lead to fat loss and puts you on the right track to achieving that summer body.


How do you calculate this I hear you ask?


Well, your fat-burning heart rate is 70%-80% of the maximum heart rate for your age and gender.


For example, if your maximum heart rate is 190 beats per minute (bpm), your target heart rate should be 133-152 bpm. Use this table to determine your own, provided by the American heart association. LINK to table


What kind of exercises/training can help me achieve this summer body


Many cardiovascular exercise machines can be used to achieve this. Here at JLL Fitness our high-quality S400 Folding Treadmill has a Heart Rate program tailored for this exact type of training.


The heart rate program will sustain your desired heart rate, adjusting the running speed automatically. You only need to focus on running and the technology will take care of the rest.


Looking for a different form of heart-pumping exercise, look no further than our large range of cardio equipment from treadmills to indoor cycling bikes, cross trainers to rowing machines, you will have plenty to choose from. (LINK)


Other means of achieving this type of exercise include circuit and High-intensity training, which you can participate in via online classes from your own home.

Needing some inspiration for your summer body?


We do have a variety of different circuit workout videos on our Instagram that we filmed ourselves, feel free to get some inspiration from those.


You can even break up your daily exercise into smaller chunks.


Try a wall-sit (squat position against the wall) when you brush your teeth or blow-dry your hair. Want to push that up another level? Throw on a JLL weight vest to increase the overall weight you are supporting to increase the total calories burned. Get creative!

Let’s look at factor number 2, your diet.


Exercise is a crucial part of weight loss for many people, but you can add more coal to the fire by improving your diet as well.


Reducing your total daily caloric intake along with your training will see you trim the pounds faster.

How should you go about doing this?


Firstly, you need to identify your maintenance calorie levels. This is the minimum number of calories your body needs to maintain your current weight, based on the number of calories your body burns naturally.


To put it simply, the number of calories your body would burn naturally if you laid in bed all day and added zero additional stimuli. You can use this calculator to get a reasonably accurate idea of what that number is.


To achieve a greater level of accuracy, the JLL W100 smartwatch can track your total calories expended throughout your entire day.


Next, start by dropping that number by 10%. So, if you need 2000 calories to maintain your weight, then aim for 1,800 (90%). You can make a spreadsheet or use calorie counter apps to track your calories to aid with this process. If the calories you consume daily have decreased (below maintenance levels) and you add in the exercise too, you will begin to lose weight. You can opt to increase this number as you wish, to burn at a faster rate. However, don’t go overboard as dropping your calories incredibly low is not good for overall health and you will most likely burn out and relapse.


What to eat/not to achieve your summer body?


You don’t want to cut your calories too harshly as you need a certain degree of energy to complete your daily tasks, particularly if you lead a hectic life. Replacing certain items with their healthier counterparts will not only allow you to safely cut your calories but will also improve your overall gut health.


The first thing to focus on would be to reduce your consumption of sugar and other refined carbohydrates. These refined carbs are quick to digest but are converted to glucose imminently. This results in excess glucose entering the bloodstream, your insulin levels are then spiked which ultimately promotes fat storage. What happens next? You guessed it… weight gain…




White bread and tortillas

White rice

Sugary cereals


You can substitute these with complex carb alternatives, such as wholemeal pasta, brown rice, and whole-grain loaves.


Complex carbs are valuable when trying to lose weight because they keep you fuller for longer. This is simply because it takes your body longer to digest them.


We have curated a few low-calorie recipes that the JLL staff enjoy, in the run-up to summer. They are healthy, taste great, and make you feel full despite the low-calorie count.


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Theo Lawrence

Digital Marketing at JLL Fitness

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