Were you relax during those cold days! We know you were! And you probably missed preparations for summer. Well, even though summer already started, you still have time to shred that body! Ready for fast summer body shredding?


summer body shredding


We created an ultra-fast guide that gives awesome results! You are still not late to get your body in the desired shape. It won't be easy, but hey, that “ultra-fast” part means it doesn't last long and you will be done soon. And if you think there is a catch, you are wrong. Just stick to the rules below.




Start Intermittent Fasting


If you want to accomplish something fast and with some great result, there is nothing better than intermittent fasting.

Intermittent fasting is a not a diet. It's a “tool” for losing weight, and rules are simple. 

In one day you have 24 hours. In those 24 hours, you have two windows:

  • Fasting window: This is the period that lasts a minimum of 16 hours. You are not supposed to take any calories during this time. You can only drink water, and that's it. Good thing is that your sleeping hours are counting too. So if you are sleeping for 8 hours, you only have 8 hours left of fasting.
  • Eating window: This is the period that lasts a maximum of 8 hours. You can have normal meals and snacks (we will talk about this in a minute), and you can basically live a normal life. After this window closes, you begin fasting window again.


So if you don't know how it works and why is it effective here it is: When you eat something, your insulin spikes up to level up with sugar in the blood. The time it takes for insulin to goes on 0 again depends on the food you ate and it's glycemic index. Foods with an ultra-high glycemic index that spike your insulin in heavens, take max 12h of the time before insulin comes to the zero.

When the insulin is low, growth hormone works the best and the body is melting fat. So basically after 12 hours of fasting (in the worst case scenario), you start melting fat, which means you have 4 hours of pure losing fat!

Intermittent fasting helped me a lot during my weight loss journey. It's not very easy but your body will be grateful because fasting is a proven way to be healthy. Think about those monks that eat a hand of rice once a day. They are practically fasting for 23 hours! And they live very long!

I recommend having the fasting window of 20 hours, and only 4 hours eating window. If you are new to intermittent fasting or you are struggling with it, you can read our “Intermittent fasting: Step-by-Step Beginners guide”, where you will also learn how to achieve 20-4 system.

Speaking of eating window…




Start Ketogenic diet


No matter are you a fan or a hater, nothing will help you lose weight faster then ketogenic diet. And that's a fact.

Well, if you decide to go with full fasting, you will lose weight faster then keto, but if you make a little mistake you will start losing the muscle, and you don't want that. You need that fat melted, so everyone can see the muscles, right?

summer body shredding


Keto diet is based on low-carb intake. Basically, 75% of your nutrition should be fat (avocado, cheese, etc.), 20% should be protein (fish, chicken, turkey, etc.) and only 5% should be carbs (root veggies).

When you enter the state of ketosis (and you will enter that state 2 days after you start the Ketogenic diet) your body will start using fat as energy, which will result in melting fat fast.

The ketogenic diet is one of the most controversial diets on the market. Many people love it, many of them hate it, but no one can say that it doesn't give results. I spent months on keto, and I had fantastic results!

Health benefits of ketogenic diet:

  • Reduced carbs will kill your appetite and cravings in just a few days
  • Triglycerides go down as crazy
  • Bad cholesterol is no longer the issue
  • Level of good cholesterol is increased
  • Regulated blood pressure
  • and many many more


So we handled the nutrition. Go with intermittent fasting and ketogenic diet combined and you will melt fat every minute!




Exercise system


It's easy to just say: “Hey, go workout and no worries about fat!“. When you are shredding your body, you need the systematic workout! You need to follow an intense pattern of exercises so you can get the best results.

You have to have a combined system because cardio and weightlifting will both do job separated, but when combined, you will have best results.

Remember, you need your body shredded ultra-fast! That's why you need training 5 days a week!



Weightlifting part


Work on your muscles 5 days a week. Plan everything however you want it. Here's an example:

  • Monday: Biceps, triceps, and shoulders
  • Tuesday: Chest and lats
  • Wednesday: Quads, hamstrings, and butt
  • Thursday: Rest
  • Friday: Abs and lower back
  • Saturday: Chest and lats if you are a male, or Butt and Quads if you are a female
  • Sunday: Rest


People who think that lifting weight doesn't do anything for weight loss are wrong. Lifting weights boost your growth hormone which ensures your muscle growth. More muscles you have – more fat you burn.

The weight lifting part should be 40 minutes max.



Cardio part


After every weight lifting workout, you need 20-minute cardio. And just any cardio. I mean HIIT.

Yes, it's the worst kind.

HIIT stands for high-intensity interval training which on normal language means, there is no static rhythm. Difference between normal cardio and HIIT is that when you start doing normal cardio, you jump on a treadmill and walk/run your ass off.

When doing HIIT you shift paces. Example: you sprint for a minute, and then slow down for 15 seconds. And repeat until you… Well, die on a treadmill.

Just kidding, it doesn't have to be that boring! You can combine many exercises and make a HIIT cardio training. I will give you a couple of examples, and if you find them useful, feel free to steal them. They are very effective.

FYI: LD stands for the level of difficulty and it's expressed with numbers one to five. 1 is the easiest, minimum effort, 5 is the ultra high effort.

summer body shredding


#1 – Treadmill HIIT


  • Warm-up: 5 Mins – LD 2
  • Sprint: 30 seconds – LD 4
  • Jog: 1 minute – LD 3
  • Sprint: 30 seconds – LD 4
  • Jog: 1 minute – LD 3
  • Sprint: 30 seconds – LD 4
  • Jog: 1 minute – LD 3
  • Sprint: 30 seconds – LD 4
  • Jog: 1 minute – LD 3
  • Sprint: 30 seconds – LD 4
  • Jog: 1 minute – LD 3
  • Sprint: 30 seconds – LD 4
  • Jog: 1 minute – LD 3
  • Sprint: 30 seconds – LD 5
  • Jog: 1 minute – LD 3
  • Sprint: 30 seconds – LD 5
  • Jog: 2 minutes – LD 3
  • Cool Down: 2 minutes – LD 2


Let me know in comments did you tried it, and how did it go!

You can also pin this picture if you need it!



#2 – Bike HIIT


It's the same pattern as for the treadmill. Just instead of sprint, cycle fast, and for a jog, just get back to the normal level.



#3 – Combined exercises HIIT

summer body shredding

Every exercise is performed for 50 seconds, and you should put all your energy in those 50 seconds. After that, you get 10 seconds rest and go to the next exercise. This is the 20-minute plan with combined exercises:

  • Burpees
  • Push-ups
  • Plank
  • High Knees
  • Butt kicks
  • Mountain climbers
  • Jumping Jacks
  • Jump Lunges
  • Jump Squats
  • Squats

Here is a picture for this one too.

After all this, summer body shredding will take your soul! But at least, you will have the great body! Haha!



How long do I need to use all this?


Until you are satisfied with your body. 

This is the healthy but hard system, and there's no doubt about it. You can expect great results in only 2 weeks, but if you want better results, just keep working on it. You will see great changes, and you will feel a lot better.

If you make a smart decision and start with a Ketogenic diet, don't forget to have the cheat day every 21st day. It's really important to reset your body and to get out of the ketosis for a day.





Start with intermittent fasting and ketogenic diet combined. Stick to the rules, and if possible increase your fasting window to 20 hours. Workout 5 days a week. Workout session should not last longer than 1 hour. In that hour have 40 minutes of weight lifting exercises and 20 minutes of HIIT cardio.

5 things to remember:

  1. At some point, you will probably hit the plateau, so learn how to break through.
  2. Minimum water intake should be 64 cups of water.
  3. Sleep for 7-8 hours. No more or less.
  4. If you don't know how to lift weights, hire a personal trainer.
  5. Don't drink alcohol.


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That's it, folks!

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