When it comes to building summer bodies, crash diets are officially OUT. And good riddance! Trying to lose a bunch of weight in just a week or two is unhealthy, unpleasant, and unsustainable. Tell us if you’ve heard this one before: the weight came back quickly, but the bad memories stuck around for far longer. No thanks.
So what’s IN? Taking a slow, steady, and sustainable approach through the spring months, building up to the day when you nail your big unveiling! Along the way, you’ll also enjoy better workouts, less hunger, and (this is crucial) get to hold onto the results you earn for WAY longer!
The choice is clear. Here’s how to plan your spring prep, with guidance from Madrid-based personal trainer and SteelFit Athlete Morgan Shapiro.
Don’t rush weight loss
When should you start your summer prep? Earlier than you might think, according to Shapiro.
“If you’re looking for a slow, sustainable fat loss phase, I’d recommend giving yourself at least three months,” she says. “This allows for a slight calorie deficit while maintaining flexibility, making the process more manageable without the need for drastic restrictions.”
What’s a “slight” caloric deficit? For most people, a 200-500 calorie deficit allows them to chip away at body fat at a rate of .5-1 pounds per week, while still having energy to work out and manage life stress. Some weeks will be more. Sometimes, the scale won’t move at all. But with this long of a runway, you’ll get somewhere good in the end.
“Personally, I prefer a slower, more sustainable cut because it allows room for balance and minimizes stress,” Shapiro says. “Extreme dieting can take a toll mentally and often leads to burnout, making long-term success harder to achieve.”
Start out caffeine-free
When they decide it’s time to lose weight, many people reach straight for a high-power caffeinated fat burner. While these can be effective, this isn’t the place to start, according to Shapiro.
“If you’re just getting started in your fat loss journey, I’d recommend something stimulant free, like Steel Burn Liquid L-Carnitine or Steel Core Stimulant-Free Fat-Burner,” Shapiro says. “I love these because they help you chip away at body fat without any caffeine. This makes them a great option if you’re sensitive to caffeine or just want to enjoy your morning coffee without overloading on stimulants.”
Once you’ve been on the slow-and-low loss plan for a couple of months, Shapiro says, you can turn up the heat with caffeine. “If you tolerate caffeine well and want something with an extra kick, Shredded Steel is an amazing thermogenic fat burner,” she says. “And to tie everything together, Abs of Steel Fat-Burning Cream is a great topical that helps enhance muscle definition you’ve been earning.”
Make little changes that you can stick with
Believe it or not, you can make serious changes to your body with just a few small changes to your training and nutrition. It doesn’t have to be dramatic, like starting a whole new dietary “system.”
“A small change you can make right now to be more ready for summer is focusing on protein intake,” Shapiro says. “Making sure you’re getting enough protein will help with muscle retention, keep you fuller for longer, and make it easier to stay in a calorie deficit if fat loss is the goal. A good starting point is aiming for around 0.8–1g of protein per pound of body weight.”
Morgan also recommends training consistently, both with weights and walking. Sound too simple? This one-two combo can be a game-changer. “You actually don’t need to go crazy with cardio,” she says. “Getting in at least 8-10k steps a day can make a huge difference in overall calorie expenditure.”
These might seem like small adjustments, but when done consistently, they add up over time and make fat loss much more manageable and pleasant. According to Shapiro, “The key is starting now and staying consistent!”
Morgan Shapiro’s Summer Prep Checklist
✅ Keep strength training: Lifting weights isn’t just for muscle growth—it’s what gives you that toned, sculpted look. Losing fat without building muscle just makes you look soft, not defined.
✅ Calorie deficit is key: You must be in a deficit to lose fat, but extreme restriction will backfire.
✅ Prioritize protein: Helps keep you full, preserves muscle, and supports fat loss.
✅ Enjoy fun foods: Cutting out all your favorite foods isn’t sustainable. Learning to incorporate them in moderation is.
✅ Walk more: One of the simplest ways to increase movement and boost fat loss.
✅ BE PATIENT: The hardest part, but also the most important. The best results come from consistency, not perfection.
