Ah, summer—beaches, BBQs, and the long-overdue shedding of sweatpants seem like a lifetime away right now.
But if your reflection in the mirror feels more like a winter hibernation ad than a chiselled summer promo, don’t fret—you’re not alone.
According to a Vault Health survey of 1,000 U.S. men aged 30-65, 64% confessed their health or appearance has taken a jab at their confidence. The good news? The sun is still shining, and there’s time to turn things around.
Dr. Myles Spar, Chief Medical Officer at Vault Health, offers expert advice for ditching the dad bod and embracing a leaner, meaner physique before summer’s peak. Here’s how you can get back on track.
1. Diversify Your Workout: Keep it Fresh
Repeating the same workout every day is the fast lane to boredom—and a plateau. Instead, mix it up. Rotate through a variety of exercises like high-intensity interval training (HIIT), cycling, weightlifting, hiking, or even yoga. Not only does this keep things interesting, but it ensures your body is challenged in new ways.
Dr. Spar recommends splitting your week into four core categories: cardio, core, flexibility, and resistance. “Variety isn’t just the spice of life—it’s the secret to consistent progress,” he notes.
2. Incorporate Cardiovascular Exercise: Burn and Boost
If you’re gunning for that shredded look, cardio is your best friend. Pair it with strength training, and you’ve got a dynamic duo.
Research consistently shows that combining the two—often referred to as cardiovascular exercise—is one of the most effective strategies for fat loss and heart health.
Whether you prefer pounding the pavement or hitting the spin bike, make sure you’re getting that heart rate up a few times a week.
3. Listen to Your Body: Rest Isn’t Lazy—It’s Necessary
We all have those days when the couch feels like a better choice than the gym. Dr. Spar advises listening to your body’s signals.
Stress, poor sleep, or an off-day in your diet can all impact your workout readiness. “If you’re not feeling revitalised after 10 minutes of activity, it might be time for a rest day,” says Dr. Spar.
Wearables like fitness trackers can provide insights into your recovery and readiness, making it easier to know when to push harder and when to scale back.
4. Prioritize Nutrition: Feed the Machine
No amount of exercise can out-train a bad diet. Fuel your workouts with balanced nutrition tailored to your goals.
- Building muscle? Load up on lean proteins, complex carbs, and healthy fats.
- Shedding fat? Consider reducing sugar and simple carbs or experimenting with intermittent fasting.
Dr. Spar emphasises the importance of consistency here: “A healthy diet isn’t about perfection—it’s about making better choices more often than not.”
5. Celebrate Small Wins: Progress Beats Perfection
Rome wasn’t built in a day, and neither are six-packs. Transforming your physique requires time and persistence, so celebrate incremental progress.
Whether it’s losing your first five pounds, adding an extra set to your workout, or noticing a little extra muscle definition, these wins keep you motivated for the long haul.
“Small victories pave the road to big changes,” Dr. Spar reminds us. So, break your goals into manageable milestones and enjoy the process.
Ready, Set, Summer
Summer doesn’t wait, but you still have time to show up feeling confident and looking your best.
By diversifying your workouts, focusing on cardio, listening to your body, nailing your nutrition, and celebrating progress, you can reclaim your fitness—and your self-esteem.
Don’t let another season slip by wishing you’d started sooner. The first step is the hardest, but it’s also the most rewarding.