8 Laws To Stay Lean This Summer

8 Laws To Stay Lean This Summer

Summer time and pool season is just around the corner 🙌

You’ve been killing your workouts and eating healthy to make sure you feel confident coming into summer.

Now comes the hard part: Staying there throughout summer 🙂

Below are some of the best tips that the Faster Family has found to help you stay in your best shape this summer


8 Laws To Stay Lean This Summer


Law #1: Eat Lower Carbs and Fat Monday Through Friday

To buy you some buffer on the weekends, we suggest focusing primarily on lean meats and vegetables for lunch and dinner, and protein bars or shakes for breakfast and a mid day snack. This is similar to a fat loss meal plan, which you can learn more about in our blog: The Last Diet You’ll Ever Need To Be On

Because eating salads without dressing tastes good

Law #2: Maximum Of 1 Splurge Meal A Day On Saturday and Sunday

This wouldn’t be considered an all out cheat meal, but you can feel free to get splurgy and get some pizza, fries or other “not so healthy” foods if desired…but only if you can stay in your lane with portion control and it doesn’t lead to more cravings.

Law #3: Low Calorie Drinks ONLY

Alcohol can be a good time, but all of those sugary, summer drinks can unwind months of hard work faster than you can do 100 burpees. We suggest the following:

Seltzer Waters: White Claw, Truly

Light Beer: Bud Select, Bud Light, Michelob Ultra, Corona…or any beer that is under 100 calories

Hard Alcohol: Vodka, club soda and lime juice. Flavored Vodka or Whiskey with Diet Soda, etc

Wine (More on the dry end of the spectrum): White – Sauvignon Blanc, Red: Cabernet Sauvignon or Pinot Noir

Bonus tips: Give yourself a drink max before you go out (Women: 3 Men: 4 is a decent goal) and try to alternate ordering a drink and a water to help pace yourself while staying hydrated!

For non-alcoholic drinks, favor Mio, Crystal Light, and other tasty drinks that are low calorie. If this is a new concept for you, we suggest googling the nutrition stats on a a couple of your favorite drinks.

What my cooler will look like soon 🙂

Law #4: Protein Bars and Shakes Are Your Best Friend

We’re all busy and overloaded. You can immediately take out 1/4 to 1/2 of the thinking required to eat healthy if you just opt for protein shakes or bars for breakfast and mid day snacks. When you’re traveling or on a boat for the day, there is nothing more convenient than having a stash of protein bars such as One, Quest or No Cow bars on hand for when you get hungry.

While this shouldn’t be a daily routine, there’s plenty of times when this has become more than 2 meals in a day for me due to circumstances. Calorically, your body doesn’t really know the difference between protein from chicken and a bar, so take advantage!

Law #5: Plan Meals and Snacks Ahead Of Time

As you know, we’re all about prepping your meals for the week ahead of time. But many people travel frequently during summer and thus need to be more flexible with their planning. “Meal prep” may consist of buying deli turkey, cheese and lettuce wraps (or quality bread for your 1 carb serving a day) and honey mustard or low fat mayo for sandwiches, instead of eating out multiple meals a day on the weekends.

Regardless, schedules are often very different in summer, so plan to be more flexible and control what you can control.

Law #6: Keep Your Fitness Routine At 3-5 Days A Week

It’s easy to overvalue cardio or Metabolic Conditioning because it burns a ton of calories during workouts, but maintaining strength will help maintain your ideal shape throughout summer as well. Working out 3-5 days a week total is a great way to build a little extra caloric buffer for those splurge meals and drinks that we all have in summer. Adding a 30-45 min run or at home workouts are a great way to get to that 4 or 5 day per week mark, but if it doesn’t happen every week don’t be too hard on yourself.

Law #7: Be Active

Summer is a great opportunity to paddle board, hike, go canoeing, kayaking take brisk walks, run outside, go on bike rides, swim laps and enjoy all that Missouri and the surrounding areas has to offer. The calories burned from these activities add up significantly, and can go a long way to help you you stay lean this summer.

Savanna and I kayaking a couple years ago in Florida

Law #8: Let Loose and Have Plenty Of Fun 🙂

Unless you have a specific goal, your goal likely should be to maintain your body fat level and focus on improving your fitness during summer.

If you did a great job this winter and spring, then you should appreciate the progress that you made and cut yourself some slack if you’re not 100% to your dream goal level.

Because here’s a secret: no one is

Appreciate your body, your hard work, and have some fun this summer 😎



If you want to learn more about Faster Fitness and our Faster Results Nutrition Program, click the link below.

About the Author: Marshall Ray

Marshall Ray is a Certified Strength and Conditioning Specialist (CSCS), Level 2 Poliquin International Certified Strength Coach (PICP), Biosignature Practitioner and a certified Precision Nutrition Coach (Pn1). He is the founder of Faster Fitness and co-founder of Femme Fit. He's passionate about building a community of people who love fitness and taking control of their health.