8 Tips to Get Shredded for Summer

8 Tips to Get Shredded for Summer

Summer is right around the corner, and you know what that means—beach days, pool parties, and the perfect opportunity to show off a well-toned body. But getting shredded for summer isn’t just about looking good; it’s about feeling confident and healthy too. Ready to transform your body? Here are 8 tips to get you shredded and summer-ready!

Tip 1: Set Clear Goals

First things first, you need to set clear goals. What does “shredded” mean to you? Maybe it’s a six-pack, more defined arms, or just shedding some extra pounds. Whatever it is, make sure your goals are specific, measurable, achievable, relevant, and time-bound (SMART). This way, you have a clear roadmap to follow.

Tip 2: Follow a Balanced Diet

Nutrition is the cornerstone of getting shredded. You can’t out-train a bad diet. Focus on eating a balanced diet rich in whole foods. This means plenty of vegetables, lean proteins, healthy fats, and complex carbs. Pay attention to your macronutrient intake—proteins, fats, and carbohydrates—because they play different roles in muscle building and fat loss.

Macros and Micros Explained

Proteins help in muscle repair and growth, fats are essential for hormone production, and carbs provide the energy needed for workouts. Don’t forget about micronutrients (vitamins and minerals) which are crucial for overall health.

Sample Meal Plan

  • Breakfast: Oatmeal with berries and a scoop of protein powder
  • Lunch: Grilled chicken salad with a variety of colorful veggies and a vinaigrette dressing
  • Dinner: Baked salmon with quinoa and steamed broccoli
  • Snacks: Greek yogurt, nuts, and fresh fruit

Tip 3: Incorporate Strength Training

Strength training is vital for building muscle and getting that defined look. Aim to include compound exercises like squats, deadlifts, bench presses, and pull-ups in your routine. These exercises work multiple muscle groups at once, providing a more efficient workout.

Essential Strength Exercises

  • Squats: Targets your legs and core
  • Deadlifts: Works your back, glutes, and hamstrings
  • Bench Press: Focuses on your chest, shoulders, and triceps
  • Pull-Ups: Great for back and biceps

Creating a Strength Training Routine

Aim for at least three strength training sessions per week, focusing on different muscle groups each session. This will allow for adequate recovery time and prevent overtraining.

Tip 4: Add Cardiovascular Exercises

Cardio is key for burning calories and losing fat. Mix up your routine with different types of cardio to keep things interesting and effective.

Types of Cardio for Fat Loss

  • HIIT (High-Intensity Interval Training): Short bursts of intense exercise followed by rest periods. Great for burning fat in a short amount of time.
  • Steady-State Cardio: Activities like jogging, cycling, or swimming at a steady pace. Good for endurance and fat burning.

Tip 5: Stay Hydrated

Hydration is often overlooked but is crucial for fat loss and muscle function. Water helps in digestion, nutrient absorption, and muscle recovery.

Tips for Staying Hydrated

  • Carry a water bottle with you everywhere.
  • Drink a glass of water before each meal.
  • Add a slice of lemon or lime for flavor.

Tip 6: Get Enough Sleep

Sleep is where the magic happens. Your muscles repair and grow during sleep, and lack of it can lead to increased fat storage and reduced muscle mass.

Tips for Improving Sleep Quality

  • Stick to a regular sleep schedule.
  • Create a restful environment—dark, cool, and quiet.
  • Avoid screens before bedtime.

Tip 7: Manage Stress Effectively

Stress can hinder your progress by increasing the hormone cortisol, which promotes fat storage, especially around the belly.

Stress Management Techniques

  • Practice mindfulness or meditation.
  • Exercise regularly.
  • Spend time with loved ones.

Tip 8: Track Your Progress

Tracking your progress keeps you motivated and helps you see what’s working and what’s not. Use tools like fitness apps, journals, or progress photos.

Tools and Techniques for Monitoring Progress

  • Fitness Apps: Track workouts, meals, and progress.
  • Progress Photos: Take pictures every couple of weeks.
  • Measurements: Track body measurements in addition to weight.


Getting shredded for summer is a journey that requires dedication and consistency. By setting clear goals, eating a balanced diet, incorporating strength and cardio workouts, staying hydrated, getting enough sleep, managing stress, and tracking your progress, you’ll be well on your way to achieving your summer body goals. Remember, it’s not just about the destination but also about enjoying the process and making sustainable lifestyle changes. Now, go out there and crush it!


How long does it take to get shredded?

The time it takes to get shredded depends on various factors like your starting point, dedication, and consistency. On average, it can take anywhere from 12 to 16 weeks of consistent effort.

Can I get shredded without going to the gym?

Yes, you can get shredded without a gym by focusing on bodyweight exercises, maintaining a proper diet, and staying active with activities like running, biking, or swimming.

What should I eat before and after workouts?

Before workouts, eat a balanced meal with carbs and protein for energy. After workouts, focus on protein for muscle repair and carbs to replenish glycogen stores. Examples include a banana with peanut butter before and a protein shake with fruit after.

How important is protein in getting shredded?

Protein is crucial for muscle repair and growth. It helps maintain muscle mass while you lose fat, which is essential for getting that shredded look. Aim for at least 1 gram of protein per pound of body weight.

Can supplements help in getting shredded?

Supplements can help but should not replace whole foods. Protein powders, BCAAs, and creatine can support your goals, but the foundation should be a well-balanced diet and consistent exercise routine.

Ready to transform your body for summer? Discover 8 expert tips to get shredded and achieve your best physique. Book a consultation today.

Related posts

Client testimonials

Book a FREE consultation

Everyone has a unique story and individual goals. Let Arcade Fitness be a part of your journey. We're more than just trainers; we're your partners, advocates, and motivators.

Join us, and together, we'll work toward achieving the best version of yourself.