The Muscle Couple with a new list for everybody trying to improve their “swimsuit body” look.

No matter what level of conditioning you find yourself, these 12 principles are invaluable in maximizing your body’s ability to shed body fat while maintaining healthy muscle tone.

And who doesn’t want to look better in a bathing suit this time of the year?

THE 12 GOLDEN RULES OF SUMMER DIETING

• Rotating your Kcals from 11-13 per pound of body weight daily. Always start at the higher end and move downward as fat loss stalls.  10kcals per pound is the extreme lower end and we don’t recommend anybody going to this level but the hardest core/supremely knowledgeable dieting athlete.

• Maintaining your Protein intake to equal your Lean Body Weight in pounds.  If you’re going to err, eat more protein than you should.  Ensure your Protein comes from the following sources:  Egg Whites, Casein or Whey Protein, Chicken, Fish, Lean Red Meat and Nuts

• Fasted HIT Morning Cardio. The ultimate equalizer in shedding body fat in the fastest and most efficient way possible.  Research the site for more information on why/how.

• Reduce carbs at every meal as the day goes on. (one exception is Green Fibrous Vegetables or salads) When eating at restaurants, only eat half or 1/3 of the bun/bread. Use the small fist rule when consuming starchy carbs.(only eat as much as would fit inside your fist)

• Replace Carbs with EFA’s. (Udo’s Oil in your Protein Shakes, Olive or Flax or Canola to cook with, Fish Oil Capsules,Essential EFA Blend Caps, CLA Capsules)

• Timely usage of Thermogenics on an Empty Stomach 2-3x per day(Primary Ones are a base multi system Thermogen like VPX Meltdown or something similar, along with Acetyl-L Carnitine and Green Tea Capsules)

• Carry around a Supplement Container (Your essential Fat Burning/Dieting supplements should be: Base Thermogen, Green Tea Caps, ALCAR Caps, Fiber Caps, Fish Oil/Essential Oil Caps, CLA Caps). Leave it in your car in a cool dry place or ladies carry it in your purse.  Make it a habit of keeping it close by.

• Drink only water and try to get at least a gallon or more per day.  Flavored Water(no sugar) is OK for variety sake. (Diet Sodas are terrible as the Phosphoric and Carbonic Acids do some really nasty things to your teeth and gums and they also interfere in proper digestion)

• Factor in a “Cheat Period” for 6 hours on a Weekend or Day Off once every 10 days. (depending on your life/work schedule).  During this period make a conscious effort to eat unrestrained from one of the following combinations.  Protein and Fat (Nuts-Peanut Butter, Hamburgers Atkins style etc) or more commonly Protein and Carbs (Lean Meat and any clean carb source(Chicken and  Brown rice/potatoes), or Shakes and Gummi Bears, Licorice, Cereal, Oat Meal, Fruits).  *What you must avoid is eating Carbs and Fat in combination (ie Candy Bars, Donuts,Pastries, Fast Food Burgers and Fries, Pizza etc).   Doing this will completely unwind and likely reverse any body fat loss made previously.* (More on the Hows and Why’s of Macronutrient Combinations/Mixings in a future article)

• Increase your Training Frequency or Training Intensity but not both.  When on restricted kcals and lowered carbs  your body will have lowered glycogen levels which preclude you from training at High Intensities for long durations.  Pick one and force yourself to go all out for no more than 45 minutes while lifting.  Example Train 6 days a week instead of 3 and do fewer sets.  Or In Your 3 Weekly Sessions, perform Rest Pause Set Training for your Entire Workout.  (2-4 Sets Per Body part total but in rest pause fashion to maximally recruit and destroy muscle fibers)

• Obey the 8PM Rule: No starchy or refined carbs after 8PM. (Or at least 4 hours before going to bed)

• Consider using the principles of Intermittent Fasting to speed up stalled progress.   Make your last feeding 8PM, do Cardio for a 2nd session at moderate intensity 90 minutes later(Cardio Two-a-Days) and then don’t eat again until between 10AM and 12NOON the following day. (Adding in HIT Cardio the same morning will dramatically improve results) (SUBSCRIBE TO TMC’S MAILING LIST FOR OUR FREE, EXCLUSIVE SPECIAL REPORT on CALORIC RESTRICTION, INTERMITTENT FASTING and ULTIMATE FAT LOSS)

We are 100% confident following these rules will allow you to reduce body fat and increase muscle tone.  There is also plenty of flexibility for you to adapt the principles around your life schedule/condition.

We recommend you save this article to your PDA or program some of the rules into your Calendar application. This will allow you to refer to it whenever necessary until you grasp and remember each and every principle.

Here’s to a new and improved beach body and an amazing summer wherever you may be!

MIHWCS