How to get in shape by summer: nutrition and training plan

Decide what you want

To achieve the result, you need to decide what exactly you want. Lose weight, gain muscle mass, work on problem areas - these goals require a different approach. Success largely depends on whether you correctly formulate the goal you want to reach. It should be:

  • clear (to lose weight, increase muscle or remove the breeches are excellent goals);

  • measured (it is important to determine exactly how many kilograms you want to lose, how many centimeters your biceps should grow in volume or which zones should become more taut);

  • achievable (you should not expect that you lose twice as much in a couple of months, but losing three - five kilograms per spring is quite possible);

  • important for you (losing weight, you can finally wear your favorite jeans or show off on lyazhe in a bathing suit);

  • limited time (which we had already decided - in the summer!).

All your further actions depend on what you want to achieve.

Decided? Now it's time to take the first step towards the perfect result and choose a nutrition plan.

Choose a suitable meal plan

They say it right: the press is forged in the kitchen! Training is only half the battle, the remaining 50% depends on your diet. Therefore, it is so important to draw up a nutrition plan, stick to it and not give up after the first week.

To choose a nutrition plan, find out the necessary daily calorie content of your diet. Calculate it using a special calculator and make a diet in accordance with it.

Natalya Zaitseva

psycho-dietologist of the fitness club Escalada

- The daily norm is the number of calories that the body needs daily depending on your height , weight, age and degree of physical activity. This norm is also called basic metabolism or basal metabolism.

The indicator can be calculated using the Harris-Benedict formula:

How to get in shape by summer: nutrition and training plan
For men, the daily requirement =
66, 47 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]

How to get in shape by summer: nutrition and training plan
For women daily need =
655 + [9.

6 x weight (kg)] + [1.85 x height (cm)] - [4.7 x age (in years)]

The amount obtained by this formula must be multiplied by the activity coefficient, where:

• 1.20 - minimum load level or missing
• 1.38 - moderate training 3 times per week
• 1.

45 - moderate training 5 times a week
• 1.55 - intense exercise 5 times a week
• 1,90 - daily exercise + physical labor

When you figure out the daily rate, go to the drawing up of a diet in accordance with their objectives.

If your goal is weight loss,

then subtract 500 kcal from the daily calorie content. But! The diet should not be less than 1200 kcal for women and less than 1500 kcal for men. The ratio of macronutrients for weight loss can be as follows: proteins - at least 15% of the total diet, fats - saturated (solid) and unsaturated in a ratio of 1/3 - 30%, carbohydrates (complex) - not more than 55 %

If your goal is to keep fit,

then keep the current calorie value taking into account physical activity.

Macronutrient ratio: proteins - 10-15% of the total diet, fats - 30%, carbohydrates - 50-60%.

To gain mass

you need to create a surplus of calories - for this, add 10-15% to the current calorie content. Important: include in the diet protein at the rate of 1-1.5 grams per kilogram of ideal body weight. But no more.

For a more accurate calculation, you can use the formula:
multiply the current calorie content by 0.15 and divide by 4 (protein calorie content)
Example: calorie intake 1500 x 15% (protein) = 225 kcal
225: 4 (1 g protein - 4 kcal) = 55 g
We get the daily need for pure protein.
For fats, leave 25-30% of the total diet, for carbohydrates - 50-60%.

BJU calculator

  • Calories:


  • Proteins:

  • Fats:

  • Carbohydrates:

Now you need to decide what foods should be included in the diet, and decide on the principles of your nutrition plan:

1 Determine the composition

About half of the calorie intake should be carbohydrates, mainly "slow" (cereals, pasta). The composition of the other half - the amount of protein and fat - depends on your goals.

For those who are not involved in sports, 1 g of protein per 1 kg of weight per day is enough. To gain muscle mass, you need a little more - up to 1.5 g per 1 kg of weight for women and up to 2 g for men. A lot of protein is found in legumes, nuts, hard cheese, meat, fish. Turkey fillet is considered dietary - it contains almost no fat, but is very rich in protein, contains vitamins A, E, C, a lot of vitamin B3, selenium and phosphorus.

2 Break the diet into parts

Focus on your lifestyle - someone eats twice a day, someone ten. But still, most are comfortable to eat (and, by the way, useful) from three to five times a day.

3 Do not take yourself too strictly

You need to strive for proper nutrition, but forbid yourself everything in the world - a direct way to frustration. Up to 10% of your diet may well be your favorite, but "harmful" foods. If you came to a friend’s birthday and there are no dishes on the table that fit into your meal plan, remember: once you eat something that is knocked out of your strategy, you do not reduce all efforts to zero - and this is certainly not a reason to blame yourself .

  • Meal plan

    1500 Kcal Breakfast: toast with turkey and avocado, 200 kcal

    Lunch: soup with turkey and coconut milk, 500 kcal

    Dinner: fusilli with tomatoes, basil and mozzarella, 600 kcal

    Snacks: 2 cups cappuccino 150 ml (~ 55 kcal each), yogurt (60 to 100 kcal)

  • Meal plan

    2000 Kcal Breakfast: toasts with egg and avocado, 600 kcal

    Lunch: lentil soup puree, 700 kcal

    Dinner: goat cheese salad with figs, 500 kcal

    Snacks: yogurt (60-100 kcal), cappuccino (~ 55 kcal)

  • Meal plan

    2500 Kcal Breakfast: Blueberry smoothie from Brendan Brazier's triathlet, 600 kcal

    Lunch: Turkey thigh with garlic, 1650 kcal

    Dinner: salad with corn and avocado, 190 kcal

    Snacks: coffee protein bar, 60 kcal, tea / coffee

When drawing up an individual nutrition plan, consider the characteristics of your body and the state of health.

6 healthy recipes with turkey How to get in shape by summer: nutrition and training plan

  • Thigh of turkey with baked garlic 30 minutes • 837 Kcal

  • Toasts with turkey and avocado 10 minutes • 208 Kcal

  • Minestrone with turkey 60 minutes • 345 Kcal

  • Noodles with turkey and green beans 30 minutes • 415 Kcal

  • Tabule with turkey 30 minutes • 224 Kcal

  • Pita with turkey and vegetables 10 minutes • 526 Kcal

Choose a suitable workout plan

1 Strength training

Allows you to include most of the muscles in your work I eat the body: muscles of the legs, arms, back, press. Exercising with dumbbells or doing exercises with your own weight, you build muscle, improve metabolism, and at the same time lose weight and keep your body in good shape.

2 Cardio training

You can love or hate this type of training, but it is he who is the basis of your health. Regular cardio workouts not only help burn calories, but also reduce the risk of cardiovascular disease.

3 Stretching

Stretching exercises are very important because they help improve posture and also help to relax and stretch the muscles, which helps to recover from stress. The better your stretching, the easier it will be for you to get different exercises.

Sergey Kotov

Escalada fitness club master trainer

- The load ratio for different purposes will be different. For a person who is losing weight, this option is suitable: 20% of the loads are power, 50% of the cardio and 30% of the flexibility, stretching. That is, 2-3 cardio training falls on one power.

If a person maintains shape, then cardio and strength should be equally divided - 30-35%, the remaining 30-40% - stretching. If the goal is to build muscle, then most of the workouts - about 60% - are strength, 20% can be allocated for cardio and stretching.


The main thing is not to plan more than you can stand: the inability to complete all the workouts can lead to you don’t want to do them at all. Be realistic - start with three workouts a week, and when you feel that you can easily cope with them (after a month without gaps), add one more.

How to withstand all this? 5 rules of success:


Keep balance : you should not greatly reduce the usual daily calories and deny yourself everything - otherwise you risk to break loose.

The same applies to training: do not start training every day if before that your maximum was an hour-long walk on a weekend. Start with three workouts a week and only after three to four weeks add a fourth, if necessary.


Choose food and workouts that you like . The path to a dream figure can be difficult, so it’s important to make it fun for you. As much as possible.


Cook yourself and choose quality products. Only in this way can you be sure that there are exactly as many calories in a dish as you expected. And this is the only way to know for sure that your food is properly prepared and really healthy.


Keep the diary of nutrition and training. Write down the number of calories you consume and burn, weight and volume measurements.

So you can understand whether you are following the plan or turned off the right path. The diary can be either paper or as an application on a smartphone.


Monitor the process. After a month of a new life (nutrition and training), analyze what happened. Did you manage to follow the plan? How often did you step back from him? Do you like the result? If not, then this is an occasion to reconsider the approach.

Text: Lena Kalashnikova
Material prepared jointly with Indilight
How to get in shape by summer: nutrition and training plan



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