As I write this, it’s a lovely sunny day in March, clear skies and a relatively balmy 18 degrees outside in the late afternoon. And when it’s like this living in a seaside town, it’s difficult for thoughts to not turn to the coming summer months.
And, as summer approaches, many of us start thinking about getting in shape for the holidays – after all, in just 12 weeks, we’ll be well into June. But all too often for many, that means jumping into unsustainable diets, endless cardio, and looking at quick fixes that’ll invariably fizzle out long before summer’s actually arrived. I see it every year.
So instead of crash dieting or deciding to spend hours on the treadmill, think about this: the key to long-term success is understanding how to fuel your body properly. In short, your success to tone up, slim down or pack on some shirt-filling muscle is mostly about how you fuel yourself. Less, is certainly not better, denial is, frankly, shit, and going hell for leather on a treadmill without paying attention to what you’re fuelling yourself with? Well, that’s just folly.
Think about it: athletes don’t excel by eating fast food. Horses don’t win races eating hay and sugar cubes. And that Ferrari won’t perform to its potential if it’s powered by sub-standard fuel and not kept tuned up and maintained. It’s the same for you.
So, let’s break it down.
Step 1: where do you want to get to?
Before diving into workouts and meal plans you impatient tiger you, it’s essential to define your goal. For example:
• Do you want to lose weight and feel leaner?
• Are you looking to build muscle and add definition?
• Is your focus on overall health and energy?
Your goal ultimately determines how much energy (known as calories) you need and where those calories should come from. If you’re not sure where to start, our Macro Calculator can help you establish your targets.
Step 2: fuel versus energy expenditure
At the core of weight management is the balance between two key aspects:
• Calories In: The energy (food) you consume
• Calories Out: The energy your body burns through activity and metabolism
And there’s three possible outcomes:
- If you consume more than you burn, then you gain weight (called a caloric surplus)
- If you burn more than you consume, then, guess what - you lose weight (a caloric deficit)
- If intake and output match, then, quell surprise, your weight stays the same
Now, to be clear, this doesn’t mean starving yourself to create a deficit. It means adjusting your food intake and activity levels in a way that’s sustainable and supports your body’s needs. Starve yourself, and your body will take steps to conserve as much as it can; it’s a finely tuned machine that’s constantly looking to keep things in balance.
Step 3: It’s not about calories, it’s about macros
Calories will determine your weight change, but macros or macronutrients to use their proper title (i.e. protein, carbohydrates, and fats) determine what that change looks like.
Macros at a glance:
· Protein (e.g., chicken, fish, eggs, tofu) helps maintain muscle and keeps you feeling full. Check out our Ultimate Guide to Protein for more tips
· Carbohydrates (e.g., rice, potatoes, fruit) fuel workouts and daily energy. Carbs are not the enemy—they’re essential for performance and recovery
· Fats (e.g., avocado, nuts, olive oil) support hormones and overall health. Don’t fear fat; just balance your intake. And always try to eat healthy, unsaturated fats where you can
Your ideal ratio of these macros depends on your goal—whether it’s fat loss, muscle gain, or maintenance. Again, our Macro Calculator is a great place to start!
Step 4: exercise + nutrition = results
Perhaps unsurprisingly, the best body transformations happen when your training and diet work together. Some examples:
· Strength training helps shape your body and boost your metabolism
· Cardio supports heart health and helps create an energy deficit
· Proper nutrition fuels workouts, recovery, and sustainable progress
So, and perhaps you’ll be glad to know, this doesn’t mean doing hours of cardio or starving yourself. What it really means is finding a balance that works for your lifestyle and is enjoyable enough to maintain.
Step 5: Make it easier with meal prep
One of the biggest barriers to success is not having the right food on hand; because of time, effort or laziness we’ll often just plump for something that’s at hand (there’s a reason it’s called Convenience Food, people)
But, that’s where meal prepping can be a game-changer. Having healthy, pre-planned meals that have the right balance of macros to hand means you’re far less likely to make poor choices when hunger strikes.
Check out our Ultimate Meal Prep Guide for simple, actionable steps to get started.
Make sure you’re balancing all that hard work you put in a workout, class, exercise, etc. by doing the right thing by your body and putting the right fuel into it. You’ll lo
Need some help? If only there was someone who you could talk to…
If you’re unsure how to balance your exercise and nutrition, then we can help. Whether it’s creating a tailored workout program or a structured meal plan, we’ll make sure you head into summer feeling confident and strong. Explore our resources, use our Macro Calculator, or get in touch with us for personalised coaching.
