Performix: shape up

Performix athlete and NYC trainer ANDY SPEER, C.S.C.S., offers five tips for the ideal summer body

A complex is three to five moves strung together using one tool—a barbell, kettlebell, dumbbell, sandbag, etc.—that you don’t put down until you’ve completed the set. They’re ideal for combining strength or hypertrophy training with cardio training when you’re short on time. One of my go-to complexes: Grab a pair of dumbbells and perform nsix reps each of cleans, overhead presses, front squats, and bentover rows. Do three to five sets, resting a minute between rounds.

Rather than just doing a body-part split, try to get two 20- to 30-minute, high-intensity, total-body workouts in each day. You could do a complex, a circuit, or even an EMOM [Every Minute On the Minute] with a deadlift and a shoulder press or a squat and a pullup. Getting two of those in a day— even if one is with weights at the gym and one is 20 minutes of body-weight exercise on your own afterward—will jack up your metabolism and keep that fat-burning furnace on high.

Sprinting is hands-down the best exercise for shredding fat and maintaining functional lean muscle mass. That said, take a month to work your way into being able to push yourself to a 90%-effort sprint speed. You’ll get a ton of benefit out of the building phase. Ideally you should do this on a grass field or a track. Start with strides at 50% effort. Then build
up to 70%, 80%, and then 90% effort for 10 to 15 seconds. Sample workout: five to eight 100-yard sprints with 60 to 90 seconds of rest between sprints.

When cutting, keep two things in mind: First, your daily calorie intake should equal your body weight times 10. Second: Consume a gram of protein per pound of body weight each day. It’s not a groundbreaking formula, but it works. That said, it’s pretty difficult to get that much protein just from food. So supplement with a performance whey protein twice a day.

Being active outside will put you in a “play” state, which is when you actually work harder, feel less tired, and burn more calories. You’ll also relieve stress, dropping your cortisol. So ride a bike, toss a Frisbee, lie out in the sun, or play with your kids.