Holidays, barbecues, beers in the sun… summer has a way of sneaking in extra calories and slowing down the workouts. If you’re stepping on the scales and wondering how to undo the damage, the good news is you don’t need extreme diets or punishing training plans.
What you need is a consistent, balanced approach that gets results without burning you out. Here’s how to get started…
Train 4 Days Per Week
You don’t need to live in the gym to undo a summer of indulgence. Four workouts per week is a sweet spot for most people: it’s frequent enough to build momentum and burn a serious number of calories, but not so much that it wrecks your recovery or motivation.
Make sure those sessions include plenty of weight training. Lifting isn’t just about building strength – it preserves muscle mass, which keeps your metabolism higher while you’re in a calorie deficit. Combine that with some calorie-burning conditioning, and you’ll be on track to lean out while staying strong.
Watch Your Calories
It’s not magic – fat loss comes down to one principle: calories in vs calories out. If you eat more than you burn, you’ll gain weight. If you burn more than you eat, you’ll lose it.
That doesn’t mean starving yourself or eating nothing but chicken and broccoli. It means making smarter choices, keeping portions sensible, and tracking your intake so you know where you stand. Consistency, not perfection, is what delivers results.
Don’t Drink Your Calories
One of the easiest wins for many people is cutting liquid calories. Alcohol, fizzy drinks, fancy coffees – they add up far faster than most realise. Depending on your habits, dropping these could mean losing up to 10lbs without changing much else.
Stick to water, black coffee, or zero-calorie drinks most of the time, and save the higher-calorie beverages for special occasions. Your waistline (and your energy levels) will thank you.
Look for Non-Exercise Wins (NEAT)
You don’t just burn calories in the gym. NEAT – non-exercise activity thermogenesis – covers everything from walking the dog to mowing the lawn to pacing while on the phone. It might not feel like “training”, but these small activities can make a huge difference over weeks and months.
A simple rule: move more, sit less. Take the stairs, park further away, or add an evening walk. Those daily steps stack up.
Get Help!
You don’t have to do this alone. At AdMac Fitness, our personal training and group exercise programmes are designed to help you undo summer’s indulgence in a safe, structured, and motivating way. With expert coaching and a supportive community, you’ll get results faster – and actually enjoy the process.
Summer indulgence doesn’t have to become winter regret. With four solid workouts a week, calorie awareness, smarter drink choices, extra daily movement, and the right support, you’ll soon be back on track. Start now, stay consistent, and by the time Christmas rolls around you’ll already be ahead of the game.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD