0:00 Summer is 8 weeks away, and if you think you don't have enough time, trust me, you still do, but not for too long. Whether you've fallen off, whether you've been consistent, and you haven't been seeing results, and are you panicking because summer is just right around the corner, trust me that after this video, and if you implement all of the things that I'm about to tell you, because I'm about to drop some game on you, you will be entering summer looking like your best, most snatched, and delicious self. Trust me, I've played this games before, plenty of times. And in this video, I will be breaking everything down for everyone. Whether you're trying to lose, whether you're trying to maintain or gain, I have a tip and a structure for every single one of you. Hi everyone, if you're new here, my name is Vanessa, and if you're not, thank you for sticking around, and thank
0:46 you for watching my videos. No long intros over here, so let's get into the video. First things first, this video is for everyone, whether you're trying to slim down, bulk up, or even tone up. But I want you to know that all of the things that I'm going to mention here, they all work together in order to get you where you want to be. 8 weeks is not really that much if you don't lock in like right now, today. Let's start with the foundation. And this section here, it applies equally to everyone. First things first, training consistency. Here's the thing, summer is coming, which means beach days, barbecues, whatever the hell you might have going on in that period of time, and even if you think, "I don't really do much during summer." Trust me, something will come up. So, the time to be consistent, and the time for you to lock in is
1:32 literally right now. If you've promised yourself that you're going to the gym four times a week, five times a week, that's what you need to stick to. Four times a week, five times a week, not three, not saying you're going to do five and then do four. We're going to stick with the number that you have decided for yourself based on your schedule and what you can manage right now. And if you know that you can still squeeze in an extra day, even if it's a 30-minute workout, even if it's like a nice walk or a nice run, so we need to take consistency serious. I don't want any of the days to be missed. And if you miss one of the days on the next 8 weeks, you can always make up for it on your rest day. It's not that big of a deal. But as I said, you will be having so many days that you're going to miss out when it comes to summer. And when it
2:17 comes to summer, I'll make a separate video talking about how you can still maintain the body during summer time with everything that happens, because let's be honest, life is to be enjoyed. We're not supposed to go to the gym all day, every day, and then summer comes around, and we're like, "I don't want to go out. I don't want to do this. I don't want to eat that." Life is to be enjoyed, and this is why we're doing this in the first place, because we should allow ourselves to be consistent and achieve good things, but at the same time enjoy ourselves with no guilt whatsoever. So, because we know that in 8 weeks' time, we will be having life just moving a little bit different than it is right now, we need to lock in and be consistent. So, no missing workouts until then. And if you do, you can always make up on your resting day. No one will tell me that if they work out four times a week, out of those three
3:02 days a week that they don't work out, they don't have a way to make it up. Sleep and recovery. This is such a slept on thing. People neglect their recovery and their sleep so much because they think this is not really something that's going to change anything aesthetically. Like, yeah, if I don't sleep enough, I will wake up tired, and that's about it. I won't have that much energy to go to the gym, but then I can pop in a pre-workout, and I'll be fine. But that's not the main reason that I tell people that everyone is claiming that sleep and recovery is important, because muscles grow during our rest and our recovery. They're not growing when we're working out. So, whatever work you're doing there at the gym, complemented by nutrition, the recovery and sleep, that's when it will put everything together for you to see results. So, take this part seriously,
3:49 because you can eat perfect and work out really hard, but if you're not doing these parts, you will plateau. And trust me, plateaus are no joke. They are the easiest thing to make you unmotivated and just quit, because you will be putting all this extra work, and then you won't see anything. "Oh, but I'm being consistent with my meals. I'm going hard to the gym." But then you're not managing your sleep and your recovery. What are you doing? Your body literally rebuilds itself when it's resting, when it's sleeping. You need 7 to 9 hours of sleep every single day. Repeat with me, 7 to 9 hours of sleep every single day. Daily movement, steps, movement. We need movement, okay? We don't want people to go to the gym and just lift heavy weights, and then you don't walk, you
4:36 don't do any sort of cardio. You run for a minute, and then you're out of breath. What is going on? Are you really fit, or you just have a big butt? Health-wise, that is a conversation for another day, but right now, if you want to get snatched, and even if you are a skinny girl trying to gain weight, but you need to do those extra steps whenever you can. Instead of going on elevator, take the stairs. Get those 5 to 10 minutes of post-workout cardio in. And trust me, as a girl that only cared about bulking up at a certain point in my journey, I had the glutes, but everything else was big with it. My face, my stomach, my arms, not in a good way. So, trust me, when you get those
5:21 steps in, when you focus on that part, you're going to be snatched. If you are trying to lose weight, try to at least get a 30-minute cardio in daily, at least, okay? It can be incline walking, the bike, whatever. Just find something that you enjoy and that you can basically bear with. For muscle gain, anywhere from 15 to 20 minutes, you'll be fine. You do your lifting session, and then you go and you do a light cardio. Or you can do, as I said, do whatever feels good for you. But we need this part. And for everyone that wants to maintain, tone up, body recomp, try to do 30 minutes and more. If you cannot, always do what you can, but if you can, always aim for more. As I said, these 8 weeks, we are putting in the work like never before, okay? The
6:08 next step is knowing your goal. I feel like a lot of people for a long time, they just move on their fitness journey without having a clear goal, and with not having a clear goal, you don't really know the steps to take. And then you end up doing a bunch of nothing, and then you get frustrated because you're not seeing results, but you're just doing things that don't work for you. So, know your goal. Be very clear of what's your goal. Stop copying your favorite influencers' workouts. Stop copying my workout, okay? Cuz that's my workout, and this is why I don't post about my workouts, a lot about my meals. I always try to post it in a educational way, so that you know if you can apply that for yourself, how you can apply that for yourself. Because you cannot just do a bunch of things that you see other people doing and expect to see results. We cannot afford to do that
6:55 right now. So, let's figure out your goal. Is it weight loss? Let's say you are more on the side that you're like, "I really just want to slim down. I want to lose weight." We will get into the nitty-gritty details about that later on the video. But we have the people who want to lose weight, right? They just want to get smaller. Then we have the people who want to maintain. So, you want to tone up, you feel like you have a good muscle around there, or you don't. Let's say you're what it's so-called skinny fat. And and you're trying to maintain or build a little bit of muscle while losing fat. And then we have the people who want to bulk up. The girlies who are skinny and they're like, "I just want to have something, some meat, some muscle." That's the girls that want to bulk up. So, right now, from the explanation that I've given, you should be able to fit
7:40 into one of these three categories, okay? Now that you've picked your goal, everything from now on will be more specific. And here you will understand what you should do and what you can just leave out. Nutrition. We cannot skip this part. One of the most important things here. This is one of the main pillars. And on the next 8 weeks, I don't want to hear you saying, "I don't have the time to meal prep. I don't have the time for this." You have to find something that works for that, and then eventually you don't have anything to eat, and you just order. We need to anticipate, right? These are 8 lovely weeks of meal prepping. It's going to go by quick, I promise. For the lovely ladies that want to lose fat, that want to lose weight overall, we are
8:27 going to be doing a deficit. Now, how big of the deficit is it going to be? It really depends on where you are right now, how much weight you want to lose. But basically, what you're going to do is you're going on Google, and you're typing TDEE calculator. I can put the link on the description box, so that you guys don't have to do all of the hustle. You see, I'm making your life easier. All you have to do is click that link, put in your details, and then you will have a number of your maintenance calories. That number is the number that your body needs to survive and sustain the weight that you have right now. And then what we're going to do is we're going to subtract 300 to 500 calories out of that number. My personal opinion, don't overdo things. Let's not go crazy. As I said, we still have 8 weeks, no need to panic. We can do a sustainable
9:13 cut with no crazy restrictions right now. And you can always start on a 300 calorie deficit, and then as the weeks progress, you see how your body is reacting. It's very important that you listen and you understand what's going on with your body. So, you see how your body is reacting to all of this, and you just subtract, you subtract, or you keep the same number, whatever. You will see how your body is reacting. If you feel like you're still in a very low deficit, and you want to still lose more weight, just increase your activity, increase your steps, increase your cardio, increase your workouts. You don't have to only work with calories, and just close yourself off to calories. You can increase your movement in order to be able to eat a little little more while still losing the weight. For the girlies
9:58 who want to bulk up to gain weight, to grow a nice fatty, to grow some legs, muscles, you are going to do a caloric surplus. Same thing, you are going to calculate on the TDEE calculator, have your maintenance number, and since it's summer I don't know about you. Personally, around summer, I don't like to just be you know, like I like me some nice muscles, but I don't want to have some nice muscles, but my belly is huge. Everything is just like confusing. I don't like that. So, what I would advise is for you to be patient and for you to do a lean bulk. Trust me, you are going to build a quality physique. You can do anywhere from 200 to 300 more calories than your maintenance calories. So, after you go on TDEE calculator, you'll put in your numbers, you'll get your
10:44 maintenance calories, which is what your body needs to sustain itself and to keep the weight that you have right now, and you can add in 200-300-ish calories. Depending on where you are, you can even do 400, but I always advise to go slowly because I've done this mistake myself. You don't want to go through that. For the girlies that want to maintain, of course, you stay around that number. The maintenance calories that you're going to get on your TDEE calculator, stay around those numbers. If you want to lower it a little bit, you can. If you want to increase it a little bit, you can. It really depends on where you are. Really depends on right now, okay, do I want to see a little bit more of muscle growth? Do I want to see more of fat shed? Based on that, you're going to subtract calories or you're going to add calories. Protein
11:30 and fiber. A lot of people will tell you about protein this, protein that. Great, we love protein for the muscles. The protein will keep your booty fat. The fiber will keep your waist snatched. We need both of them combined. How much protein should you be consuming? There you go, cuz whenever I say this out loud, my brain cannot process it, so screenshot it, read with ease, or just go on Google and type protein calculator and it will give you one and you'll put in your numbers there. Training tips. I would almost say that this is not the main dictator whether you're going to lose, gain, or maintain weight because that's nutrition mostly. How much your body is putting in, how much your body is getting out. I don't advise anyone that just wants to lose weight to just
12:16 do cardio. Your body will look just very flat. You're going to have a lot of loose skin, so it's very important for you to lose weight building those muscles, maintaining those muscles also for health purposes. So, everyone here, all the three categories, will be doing weight lifting. Let's aim, as I said, if you can only do three times a week, fine. If you can do four, good. If you can do five, great. Now, we don't need to burn ourselves out and do six, seven. On your rest days, we can do some active stuff. We can be active. We can do some yoga. We can go for some nice walks, some nice runs. Up to you. I will leave for you to decide. But when it comes to weight lifting, everyone needs to be weight lifting, okay? For weight loss, cardio is a tool, not the whole plan. So, we
13:03 need you to be doing at least three to five times of weight lifting a week. For muscle gain, please focus a lot on heavy compound movements because if you're going to be eating more calories, we need to be working those muscles out. Heavy compound movements. Also, don't neglect the isolate movements. Be very strategic on how you're going to structure your plan, and we're going to get into that in a second. Usually, women like to grow specific areas, right? So, you want a nice back. You want the nice legs. You want the nice glutes. Here are my list of my favorite exercises for each of those muscles. You can screenshot and you can save it for later. It's very important for you to have not that many exercises per session. We need to focus on fewer movements, properly done movements. We
13:50 need to progressively overload them weekly. This is the part that we need to focus on. So, let's say you start week one tomorrow. On week one, you have a specific weight and a specific rep. Write down on your notes, grab your little pen and paper, and write it down, okay? For a hip thrust, I'm doing this amount of weight for this amount of reps. We need that information. Put that for every single exercise that you're doing. Next week, what we're going to do, we're going to try to increase two reps on those same weights. The other week, let's say week three, we're going to try and increase weight just a tiny bit, and we go back into the normal default reps. And that's what we will be doing every week. We increase weight, we increase reps. This is how we see results. Your body needs to be constantly stimulated and constantly challenged to see results because your
14:36 body will get used to that stimulus, and of course, we cannot compromise form that much. For you to progress and for you to reach failure, those two last reps will look like you're struggling, but throughout the whole set, it's very important that your form is still on point. Don't worry if you steal a little bit on the two reps, two last reps. That's how you see growth by challenging yourself. So, apply these exercises. If you're lifting heavy, please give yourself proper rest between sets, anywhere from one to three minutes. I see so many people doing a set and they're barely sweating, they're fine after the set, and then they go back into doing the exercise 30 seconds later. Clearly, if that is happening to you, you need to increase the weight. If you are finding the set way too easy, it's a clear sign that you need to
15:22 increase weight. It's very important that you also are very mentally strong for the next 8 to 9 weeks because you need to also understand consistency is more important than perfection. We should try and strive for both for the best results in the next 8 weeks because I said we have time, but not that much time. But also, don't beat yourself up when you know you're doing everything you can and you just couldn't do certain things. So, what to expect in the next 8 weeks? The first to the third week, it can be different for people, but usually this is the hardest week, especially if you weren't being consistent before. This can be more challenging because you still need to get used to it. And after that, I promise you it will be much of a smoother sailing. If you're a person that was already consistent, it's just this doing the same thing, just being more intentional. The fourth to sixth
16:08 week, this is when it starts clicking to you. Your energy improves, you will start seeing some visual changes in your body. Seven to nine weeks, this is where you're going to be like, this was all worth it, and I promise you it will be all worth it. You're going to be spending your summer as a person that made promises to themselves and stuck to that. And with that will also come a nice body, so you only have things to gain out of this. How to track your progress during these 8 weeks? I'm not the biggest fan of scales, I've said this before. Take your pictures, measurements sometimes, see how clothes fit, okay? Nail your foundations, know your goal, lock in on your nutrition, and commit to these 8 weeks with everything you have. And also, I know this can be a lot of information. There are people who like to study things themselves and apply them. If you're
16:54 that person, great. If you would like to have guidance and if you would like to have someone holding your hand all the way throughout this process, also my one-on-one coaching is available as well. I just opened five new spots. I will drop the link in the description down below. So, if that's something that you would like and would be interested in as well, you also have that option. And this is what I will always say, at the end of the day, we don't have excuses. If you don't have the money to invest in having someone help you out, study. Sit down, study, and apply these things for yourself because you have plenty of different videos on the internet. And if you have the financial means and you don't have the patience to learn these things and apply yourself and see what works and what doesn't, you can pay someone and they do everything for you. All you have to do is >> [clears throat] >> get up, go to the gym, do your meals, and someone will be helping you out throughout every single step. If this
17:40 video helped you in any sort of way, please leave a thumbs up, subscribe, and leave a comment. Thank you so much for watching this video, and I hope to see you on my next video.
