Looking to achieve a leaner physique in time for your summer holiday? These experts reveal what you need to do.
Now that the warmer weather is (mostly) here, it can be easy to go down the route of over-exercising before your summer holiday or making the silly — and often dangerous — mistake of attempting a crash diet so that you can ‘look your best’ on your getaway.
But we’re in 2025 now, which means that we’re all aware of the consequences of going all in: sub-par results and over-exhaustion.
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Targeting a specific body ‘for summer’ may get you some results, but the reality is that you’ll be much happier with yourself — and have a healthier mindset — if you remain consistent in your lifestyle year-round.
So, we spoke to health and fitness experts from across the wellness industry to find out how to feel your best when your holiday comes around, without having to Google, ‘How to tone up for summer quickly’ again.
Top tips for building muscle and losing fat
Sam Cubbins, personal trainer and manager of Gymshark’s onsite lifting club says: “Functional movement, lifting heavy objects and challenging our cardiovascular and respiratory systems with enough rest, recovery and a sensible diet will help you achieve your goals.”
1. Get moving
According to Sam, our bodies are designed to move. She suggests selecting a form of movement — whether that be swimming, walking, climbing or running — and make the most of the warmer weather by doing it outside.
“When we feel energised, we perform better,” she explains. “Not just in the gym but in everyday life. Machines in the gym are great and can help you get into incredible shape, but your body is your most powerful machine.”
2. Lift heavy
Many of us struggle to lift heavy in the gym, often sticking to weights that we know we can do 10 reps at rather than go heavier and dropping to six to eight reps. But Sam says something that will no doubt strike a chord: “If we don’t challenge our muscles, they won’t grow.”
“We apply the same principle in other areas of life; for example, if you never push your brain at work, you won’t progress in your career, and if we didn’t put effort into keeping the family calendar on track, we’d probably all end up binge-watching Netflix all day. Strength and growing muscle come from challenge, so don’t be afraid to lift heavy and push your limits.”
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3. Prioritise form and technique over just lifting heavy
Despite the previous point, Sam stresses that lifting heavy should not be done at the expense of good form.
“Proper technique helps you avoid injury and staying injury-free is essential for consistency, which is the real key to building a strong, athletic body,” she explains.
4. Focus on compound lifts and callisthenics
If you haven’t heard of the term ‘callisthenics’, it refers to the types of exercises that use only body weight for resistance. In Sam’s opinion, pressing exercises like handstands, press-ups and triceps dips can help to build functional and core strength.
What are some other tips for achieving a flatter stomach?
Pilates instructor Tara Riley points to barre and Pilates as being fantastic options for those who prefer not to lift weights.
“Barre is a great option because it’s fun, it’s to music and it targets glutes and legs like nothing else. You’ll also strengthen your arms, without having to lift really heavy,” Tara says. “Barre is also easy on your joints — small, isometric movements where you stay in a squat pulse or plié pulse really works the supporting muscles, and that’s where you feel that burn.”
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Personal trainer Aimee Long also points to Pilates as being “amazing for deep core strength, posture and body awareness — plus it tones without adding bulk”.
But Aimee urges women not to overlook the benefits of simply walking more during your day. “It’s completely underrated but such a game-changer when it comes to digestion and overall wellbeing.”
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What foods should I be eating if I’m trying to achieve a leaner physique?
“I go for meals that are high in fibre, protein and healthy fats — they keep me full and stabilise blood sugar,” Aimee explains.
When offering nutritional advice to her clients, Aimee suggests opting for lentil salads, salmon with roasted vegetables, eggs with avocado and similar combinations. She notes that it’s important to pay attention to how certain foods make you feel.
“There’s a benefit to cutting back on processed foods and eating more mindfully if you’re looking to avoid bloating,” she explains. “Hydration is also extremely important, and I love adding lemon or mint to water for digestion.”
